Hydration: Why It’s More Complex Than Just “Drink More Water”

When most men think about hydration, the advice stops at: “drink more water.”

But if you're serious about performance, whether that’s in the gym, at work, or at home, hydration isn't just about volume. It's about a balance of electrolytes and water.

This post breaks down what hydration really means, why electrolytes like sodium and potassium matter, and how to dial in your intake for both everyday living and peak performance.

What Hydration Really Means

Hydration is more than water intake. It’s the balance of fluids and electrolytes inside and outside your cells. The body doesn’t just need water cause just like anything, too much water can kill you. It needs the right electrolyte ratios to:

• Regulate muscle contractions

• Maintain blood pressure

• Support cognitive function

• Move nutrients and waste in and out of cells

If your electrolyte levels are off, it doesn’t matter how much water you drink, you’re still going to be underperforming.

The Big Two: Sodium and Potassium

Sodium

Sodium is an essential mineral that helps regulate blood volume, nerve impulses, and muscle function. It’s often demonized, but for men who train hard and sweat often, too little sodium is often the bigger problem.

• Low sodium = fatigue, brain fog, muscle cramps, poor recovery

• Sodium loss is accelerated by sweat, heat, and intense training

Potassium

Potassium works with sodium to regulate muscle contractions and fluid balance. It's especially important for cardiovascular health and neuromuscular performance.

• Potassium helps offset sodium’s effect on blood pressure

• Most men don’t get enough potassium-rich foods (leafy greens, potatoes, bananas)

The sodium-to-potassium ratio matters more than either number alone. Too much of one and too little of the other can lead to cramps, poor energy, or impaired performance. Even if you're drinking enough water.

Other Key Electrolytes

• Magnesium – Supports nerve transmission, muscle recovery, and hydration at the cellular level

• Calcium – Aids in muscle function and nerve signaling

• Chloride – Works with sodium to maintain fluid balance and digestive function

While these are required in much smaller amounts, neglecting these can still reduce performance even if water intake is adequate.

When You Need More Than Water

Everyday Life

• For men who are relatively sedentary, eat whole foods, and don’t sweat excessively, water and a mineral-balanced diet are usually enough.

• Still, most men under-consume potassium and magnesium.

Training Days

• Pre-, intra-, or post-workout hydration matters more here.

• If you're training for over an hour, sweating heavily, or working in hot/humid conditions, water alone won’t cut it.

• You need electrolytes to maintain output and avoid dehydration symptoms like dizziness, cramping, or mental fog.

Signs You May Need More Electrolyte Support:

• Frequent cramps

• Headaches during/after workouts

• Brain fog despite sleeping well

• Fatigue even when calories are dialed in

• Low performance or recovery issues

Performance Implications

Hydration directly impacts:

• Strength output – Dehydration reduces muscle contractility

• Endurance – Fluid imbalance leads to earlier fatigue

• Cognitive performance – Low hydration = poor focus and reaction time

• Recovery – Proper hydration supports nutrient transport and waste elimination

Even 2% dehydration can negatively affect performance, and it happens faster than most men realize—especially if they train hard and don’t replace sodium.

Best Hydration Products on the Market

These products offer different electrolyte profiles, so the best option depends on your needs.

Liquid I.V.

• Good for rapid hydration

• Higher sugar content (11g) — useful post-workout, but not ideal for daily sipping

• Contains sodium, potassium, and glucose for absorption

BPN Electrolytes

• Clean, sugar-free option with a well-balanced sodium-potassium-magnesium mix

• Designed for performance and tastes good without artificial junk

Redmond Relyte

• Salt-forward, minimalist electrolyte blend

• Includes unrefined sea salt, potassium, magnesium, and coconut water powder

• Ideal for men on low-carb or high-sweat regimens

Gatorade

• Classic option, but high in sugar (21g+) and low in potassium

• More of a carb drink with a splash of electrolytes

• Best used only in long, high-output training sessions

Prime Hydration

• Marketed to younger audiences

• Contains electrolytes, coconut water, and BCAAs

• Decent formula, but overly sweet for most men’s needs

Hydration isn’t about chugging water—it’s about maintaining the right fluid-to-electrolyte balance.

For men who train hard, run businesses, lead families, and demand more from their body and brain, electrolyte intake is a performance variable—not a luxury.

Water is the base. Electrolytes are the force multipliers.

• Hydration is about balance, not just volume

• Sodium + potassium are essential to performance and cognitive clarity

• Electrolyte needs rise with training, heat, and sweat

• Use hydration supplements strategically, based on output and recovery demands