Staying well hydrated helps your body regulate temperature, maintain blood flow, deliver oxygen to muscles, and keep energy levels steady — all critical for performing your best. But when you sweat, you lose both fluid and electrolytes, especially sodium. If you don’t replace them, you may start to feel off: slower pace, heavy legs, increased effort, or poor recovery. The better you hydrate, the better you feel and perform.

Electrolytes are minerals, like sodium, potassium, calcium, and magnesium, that help your body hold onto fluid, maintain proper muscle function, and keep your nervous system firing. When you sweat, you lose more than just water, you also lose electrolytes, especially sodium. If you don’t replace both, your performance can suffer. Replacing them helps you stay hydrated and perform better, longer.

Our electrolyte profile was developed to match what is in sweat - 400 mg sodium/L, 80 mg potassium/L, 100 mg calcium/L, 80 mg magnesium/L. We include the average amount of electrolytes lost in sweat, especially sodium, so your hydration reflects what your body actually needs. That balance helps your body absorb water faster and makes thirst a better guide during exercise.

Everyone’s sweat is different. Some athletes lose as little as 400 mg of sodium per liter of sweat... others lose over 2000 mg. If you finish workouts coated in salt, crave salty foods after exercise, or feel like you're drinking plenty but still getting dehydrated, you're probably on the higher end.

The most accurate way to find your sodium loss is through a sweat test (we offer those through our Athlete Care team). But there are also simple ways to estimate it on your own. One method: weigh yourself before and after a workout. If you’re drinking to thirst and still losing more than 2–3% of your body weight, it likely means your drink isn’t salty enough to trigger enough thirst — and you may need more sodium.

You can experiment by adding Electrolyte Booster in half-scoop increments and tracking how you feel, how much you drink, and how well you recover. When you can stay hydrated while drinking to thirst, you’ve likely found your ideal sodium range.

There’s no one-size-fits-all. A good rule is to drink to thirst during exercise and aim to replace about 75% of the fluid lost through sweat. Weighing yourself before and after a session is one way to estimate sweat loss and hydration needs.

Most sports drinks are too sweet, too fake, or too hard on your gut. Skratch is made with real fruit for light flavor, the right balance of sodium and sugar for faster absorption, and none of the artificial stuff that causes GI distress. It’s designed to replace exactly what you lose in sweat — and nothing you don’t.

Yes — our Sport Drink Mix includes both, in the right ratio to support hydration and light fueling. But we also offer flexible options like our Electrolyte Booster (sodium only) and Unsweetened Sport Mix (electrolytes with no carbs) so you can build a drink that fits your effort, gut, and fueling plan.

Definitely. Hydration Sport Drink Mix is great on its own, but it’s also designed to be part of your broader fueling system. Add our Electrolyte Booster for more sodium when it’s extra hot or sweaty, or pair with High Carb Drink Mix or chews when you need more calories and carbs.