Losses in excess of 5% of body weight can decrease the capacity for work by about 30% (Armstrong et al. 1985; Craig and Cummings 1966; Maughan 1991; Sawka and Pandolf 1990).

The capacity to perform high-intensity exercise, which results in exhaustion within a few minutes, is reduced by as much as 45% by prior dehydration corresponding to a loss of only 2.5% of body weight (Sawka, Young, Cadarette, et al. 1985).

Consuming sodium and glucose in a (minimum) 2:1 ratio activates sodium-glucose transporter proteins pull water across cell membranes (hydration)

• The main electrolytes that are found in the body include: sodium, potassium, chloride, calcium, magnesium, phosphate & bicarbonate
• If the concentration of [sodium/glucose] is greater in the blood than in the intestinal tract: Water naturally flows into the bloodstream to balance out (osmosis)
• Sugar-free hydration solutions are not hydration solutions, they are electrolyte solutions - you need glucose

Hydration Solutions:

• Pinch of celtic sea salt (1/2-1tsp: https://www.celticseasalt.com/original-salts/light-grey/) with 1/2 a squeezed lemon (contains sodium, potassium, calcium, magnesium—great for hydration)
• 1 tbsp honey and good crack of pink salt: Higher on the glucose side, great for pre-workout
• Coconut water: Rich in glucose, sodium, and other electrolytes (potassium in-particular)
• Pickles in brine [sodium] + dried fruit, such as apricots [glucose]: Often found outside sauna’s in Sweden for hydration
• Electrolyte tabs/packets provide a 360 hydration/muscle/nerve support if they have a brought spectrum of electrolytes + glucose (ideally naturally derived sugar)