Hydra+

Makes it easier to drink enough during training.

Overview

1Mix 1 scoop in about 240 mL (8 oz) of water for shorter sessions.
2For longer sessions in the heat, or if you sweat a lot, mix 2 scoops in about 474 mL (16 oz) of water.
3Drink to thirst.
4You can use Hydra+ before or after training, too.

Your dose

1–2 scoops

Shorter sessions

1 scoop in about 240 mL (8 oz)

Longer sessions in the heat, or if you sweat a lot

2 scoops in about 474 mL (16 oz)

Drink to thirst. You don't need to force down a set amount just because you're exercising. You can use Hydra+ before or after training, too.

How to take Hydra+

What's in each scoop

Hydra+ is a hydration drink mix made with real-food ingredients, carbohydrate, and electrolytes. Each scoop provides:

11 g of carbohydrate
130 mg of sodium
160 mg of potassium
30 mg of chloride
10 mg of magnesium

How to mix Hydra+

Mix 1 scoop in about 240 mL (8 oz) of water for shorter sessions. For longer sessions in the heat, or if you sweat a lot, mix 2 scoops in about 474 mL (16 oz) of water.

For most training sessions, your body doesn't need extra electrolytes. Your normal diet provides plenty.

How much Hydra+ should I drink?

Drink when you feel thirsty. You don't need to force down a set amount just because you're exercising. How much you need depends on the climate, how hard and how long you're exercising, and your individual sweat rate, which varies widely from person to person.

If you tend to forget to drink, these general guidelines are a good starting point:

Conditions	Fluid per hour
Cool	250-500 mL
Moderate	500 mL
Hot and/or high sweat rate	500–800 mL

Timing

Before and after training.

Can I drink Hydra+ before and after training?

Yes. Drinking in the hours before training helps you start your session well hydrated. Drinking it after training helps you replace the fluid you lost during the session.

FAQ

Fueling and electrolytes.

Why Hydra+?

Hydra+ is designed to do one job: help you hydrate. It does that in two ways.

It makes drinking easier. Staying hydrated comes down to drinking enough, and people drink more when their drink tastes good. In one study of triathletes and runners, athletes drank significantly more of a flavored, sweetened drink than plain water during 3 hours of exercise. Hydra+ turns plain water into something you'll actually want to drink.

It helps your body absorb and hold on to water. Your gut absorbs water alongside sodium and glucose, using the same transport pathway, so adding a small amount of both to your water helps your body take it in. Sodium also helps your body retain the fluid you drink, rather than losing it as urine.

Can I use Hydra+ as a fueling drink?

Not on its own. Each scoop contains 11 g of carbohydrate, which is too little to fuel a long session. For sessions over about an hour, count the carbohydrate from Hydra+ toward your total, but use gels or other fuel to reach your target.

Can I mix Hydra+ with carbohydrate drink mixes?

Yes. You can even add an energy gel to your bottle. This will change the flavor, but you might like it, so test it in training to see what works for you.

Should I take additional electrolytes alongside Hydra+?

For most athletes, no. Research suggests that extra sodium during exercise doesn't improve performance for most people. In one study, well-trained cyclists took either salt capsules or a placebo during a 72 km time trial in cool conditions, and their finishing times were almost identical: 171 minutes with salt and 172 with the placebo.

Many athletes take extra electrolytes to prevent low blood sodium (hyponatremia). However, the international consensus on exercise-associated hyponatremia identifies drinking too much as the main cause, not losing too much salt through sweat. Extra sodium can't prevent it if you keep overdrinking. The best protection is to drink according to your thirst.

There are some exceptions, such as salty sweaters doing ultra-endurance events in hot conditions. In these situations, extra sodium may help limit the drop in blood sodium, particularly if you're drinking large amounts. If this sounds like you, speak to a sports dietitian about a personalized plan, and test it in training before race day.

Works well with