Hyperhydration is the process of pre-loading your body with fluids and, importantly, electrolytes like sodium before you exercise. The goal? Arm your body with a heat stress shield and maintain optimal hydration during those long, gruelling sessions under the sun. When done right, hyperhydration ensures that you start your workout in a state of euhydration (a fancy term for “normal body water content”) or even slight hyperhydration. This helps you fend off dehydration during intense physical activity, giving you that extra edge when the going gets tough.

The Role of Sodium in Hyperhydration

Sodium isn’t just another electrolyte; it’s the MVP for fluid retention and preventing the dreaded dilution of blood sodium levels—a dangerous condition known as hyponatremia. Imagine chugging gallons of plain water without enough sodium; you’re not hydrating—you’re diluting. Sodium increases the osmotic gradient by telling your body to hang on to more fluid. This boosts your blood volume and improves thermoregulation, keeping you cooler and performing better when the heat is on.

Recommended Sodium Intake for Hyperhydration

Now, let’s talk numbers because getting the right amount of sodium is crucial.

According to Sports Dietitians Australia, athletes should aim for a sodium intake of 20–40 mg per kilogram of body mass (BM), paired with 10 millilitres of fluid per kilogram of BM. This combo should be consumed 1–2 hours before exercise. 

Let’s break that down: if you weigh 75 kg (165 lbs), you’ll need between 1.5 to 3 grams of sodium (equivalent to about 1.5 to 3 packets of Insaltd) along with 750 ml (24 oz) of fluid. This formula helps you maintain optimal hydration, lower the risk of dehydration, and crank up your performance, especially when the temperature rises.

I recently interviewed a Canadian sports dietitian who uses this type of strategy for longer-duration events in hot weather where access to fluids may be restricted. Their advice? “Test this out in training before adding it to your race day routine.”

The logic here is simple: you don’t want to be experimenting with new hydration tactics when you’re already dealing with the heat, distance, and competitive pressure.

Conclusion

Sodium isn’t just an afterthought in your hydration strategy—it’s a game-changer, particularly when prepping for intense exercise in hot environments. By dialing in the recommended sodium intake as part of your hyperhydration routine, you can significantly enhance your performance and lower the risk of heat-related issues. Remember, every athlete is different, so it’s wise to tailor your hydration strategy to your individual needs and consult with a sports dietitian for personalized advice. You can also use products like the Nix Biosensor to get a read on your sweat and determine your exact hydration requirements.

For a more in-depth look at how sodium can supercharge your hydration strategy, check out the full article from Sports Dietitians Australia here.

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Endurance athletes have long known the importance of electrolytes for proper hydration and nervous system function. In fact, if you know any endurance athletes, ask if they pack salt pills for their long workouts to keep from cramping – chances are that they do.

Let’s take a look at why plain old H2O may not always suffice and how electrolytes play an important role in keeping our bodies adequately hydrated.

One of the pivotal insights comes from a TIME article, which lays bare that hydration isn’t just about the volume of water we chug, but the electrolytes dancing alongside. Electrolytes like sodium, potassium and magnesium don’t just shuffle across the dance floor; they hold the power to retain water within our bodily realms, maintaining the precious fluid balance among cells, tissues, and organs, ensuring the symphony of physiological processes doesn’t miss a beat.

During physical exercise, the importance of electrolytes comes into the spotlight. As we exercise, we don’t just sweat out a waterfall but also a fair share of these electrolytic treasures. The National Library of Medicine sings tales of how merely refilling the water might not quench the body’s thirst for balanced hydration. This is where our electrolytic companions come in, assisting not just in water retention but also in restoring fluid harmony to our vessels quickly and effectively.

Actually, this Harvard Public Health article heralds the tunes of sodium, potassium, and their electrolyte brethren in ensuring the water isn’t just a passing visitor but takes residence in the right chambers of our body. This is a game-changer, especially in situations where the loss of electrolytes is substantial, such as intense physical activities or in hot climates.

In a Well+Good piece, which recounts how certain beverages and foods rich with electrolytes boost hydration more valiantly than water alone. Coconut water, milk, and even certain types of fruit like oranges and bananas are good examples of hydrating alternatives packed with electrolytes. The notion of reaching out for a sports drink or munching on a banana post-exercise isn’t just about refueling with macro-nutrients, but also about replenishing the vital electrolytes.

The old 8×8 rule – advocating for eight 8-ounce glasses of water per day, now seems to be debunked. Our bodies’ hydration needs are intertwined with the balance of water and electrolytes, creating a synergy that keeps us hydrated and our biological machinery functioning seamlessly.

Here’s a simple hydration hack that anyone can afford:
Start your morning with a glass of water and add a pinch of sea salt and a squeeze of fresh lemon— yes, do this even before your morning coffee. It will wake your body up and replenish all those fluids you lost while you were sleeping.

Of course, there are 100’s of electrolyte drinks and mix choices on the market to help you stay hydrated. We formulated Insaltd as a high-potency, zero-calorie, naturally sweetened and flavored electrolyte blend that delivers 900 mg of sodium, 300 mg of potassium, and 100 mg of magnesium in every serving. It’s a convenient way to get a boost of vital electrolytes to help your body operate optimally.

So the next time thirst kicks in, it might be worth considering not just how much water you drink, but what electrolytes you might be pairing with it to ensure a balanced and effective hydration strategy.

The post Water is Not Enough. The Art of Proper Hydration. appeared first on Insaltd.

POTS (Postural Orthostatic Tachycardia Syndrome) is a condition characterized by an abnormal increase in heart rate when transitioning from sitting or lying down to standing up. Due primarily to low blood volume (hypovolemia), this condition affects the autonomic nervous system and manifests with various symptoms such as lightheadedness, fainting, rapid heartbeat, and chest pain. While there is no clear consensus on what causes POTS, there are some effective ways to manage the symptoms.

In addition to regular exercise and physical activity, increasing salt and fluid intake can help increase blood volume, which, in turn, helps alleviate some of the symptoms of POTS. Before turning to medications or expensive treatment, your solution might be as simple as ensuring you are properly hydrated. According to a recent article from the Cleveland Clinic, getting up to 10,000mg of sodium can be in order. For reference, 10,000mg of sodium is equivalent to 25,000mg of salt – that’s about 4 teaspoons. Bottom line: if you have POTS, you need to get way more salt in your diet daily.

Drinking electrolyte-rich water is a healthy way to bump up your salt intake while helping you stay hydrated. A pinch or two of sea salt and a squeeze of fresh lemon in a glass of water is a great electrolyte concoction you can easily make at home.

Taking commercially available electrolyte drink mixes may be a more convenient way to increase salt and fluid intake without significantly altering your diet. With over 1,000 electrolyte products available on Amazon, choosing the right ones can get confusing unless you know what to look for.

Let’s take a look at what you want to see on the label.

• First and foremost, you want to note how much sodium you get per serving. Anything over 500mg is a good start, but ideally, you’ll want much more than that. For reference, Gatorade only has 270mg of sodium in its 20oz bottle.
• Making electrolyte-rich drinks taste good is no easy feat. At the very least, look for drinks that are naturally flavored, but you must also consider all the ingredients you want to avoid, like artificial sweeteners, food dyes (for color), high fructose corn syrup, sugar, stevia, and other additives that have little or no health value.

High-potency electrolyte products, like the ones from Insaltd, can be a good choice. Insaltd comes with 900mg of sodium and is complemented with other essential electrolytes: 300mg of potassium and 100mg of magnesium. They are naturally flavored and sweetened with a certified natural, zero-calorie sweetener called Glyvia.

Insaltd can play a vital role in helping POTS sufferers incorporate more salt into their diet to help increase blood volume and manage their symptoms.

Comparing Popular Electrolyte Drink Choices

The post How Increasing Salt Intake Can Help Alleviate POTS Symptoms appeared first on Insaltd.

Seems like every other day, someone pops this question: “How does Insaltd stack up against LMNT?” So, grab some popcorn, we’re diving into the salty deep end.

Since it sprang to life in 2018, LMNT’s been the lone wolf howling in the high-sodium wilderness. They dared to defy the conventional dietary lore of minimizing sodium intake and bravely proclaiming that salt is no longer a dirty word.

Recent research is waving the same flag, suggesting our bodies would do a happy dance with 2 to 3 times the “recommended” daily sodium intake of 2300mg.

A quick peek at the best-selling electrolyte powders on Amazon and it’s clear – most brands are shaking in their boots, keeping their sodium levels lower than a limbo stick. Sodium, after all, is the hydration hero, with potassium and magnesium as sidekicks. Some brands, bless their hearts, are so low in sodium, it’s hard to believe they call themselves a hydration product.

Then, in July 2023, Insaltd crashed the party, bringing the house down by championing high sodium for hydration and giving us all a bit more choice at the supercharged electrolyte buffet.

Crafting a high-sodium electrolyte drink? Piece of cake. Making it dance on your taste buds? That’s a whole different salsa. And doing it without sugar? That’s some real sorcery.

The 9:3:1 Electrolyte Ratio
Like a culinary alchemist, Insaltd cooked up a harmonious blend of Sodium (900mg), Potassium (300mg), and Magnesium (100mg). Here’s the punchline: Insaltd has a smidge more total electrolytes than LMNT (1318mg vs 1260mg) but with 10% less sodium, 50% more potassium, and a whopping 65% more magnesium.

How Sweet it is: Glyvia vs Stevia
Insaltd gets the gold star as the first electrolyte mix to play the Glyvia card. Health Canada stamped its approval on this plant-based, zero-calorie sweetness that mimics sugar without turning blood sugar into a rollercoaster and leaves the stevia aftertaste out in the cold.

Now the moment of truth – the taste test. LMNT boasts 9 flavors, while Insaltd shows off with 4. Both brands deserve a round of applause for making a ton of salt taste like a tropical vacation.

Speaking of mixing, just toss a stick pack into 16oz to 32oz (500ml to 1L) of water. Too salty? Add more H2O. Some endurance athletes, the real daredevils, take Insaltd straight up – no water. It’s like taking a salt pill with a side of zing. Personally, I’m on team “water with my electrolytes”.

The Grapefruit Showdown.
Both brands have a grapefruit offering, so let’s compare. LMNT’s grapefruit has a subtle yellow grapefruit/pomello profile, while Insaltd’s grapefruit packs a punch with a bolder red grapefruit character—and it smells amazing. Both deserve a spot on the podium.

One last tidbit – dissolvability. Natural grapefruit flavor isn’t always eager to make friends with water. Patience, grasshopper, it only takes about 20 extra seconds of stirring. Or pop it in your water bottle and shake – problem evaporated.

Insaltd vs LMNT

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