3.5/5
Moderate
evidence
Hydration evidence brief
Electrolytes / sodium
Useful for long, hot, high-sweat sessions and rehydration, but unnecessary for many short indoor workouts.
Headline Finding
Hydration meta-analysis: hypotonic carbohydrate-electrolyte drinks best preserved plasma-volume status during exercise.
Dose Context
Match sodium and fluid intake to sweat rate, heat, session duration, and gut tolerance.
Important Caveat
Overhydration is a real risk. Electrolytes are not a general energy, pump, or fat-loss supplement.
Source Drawer
Linked Research
- Review ACSM fluid replacement stand
- Review ISSN ultra-marathon nutrition stand
- Systematic review Rehydration systematic review
- Meta-analysis Hydration drink meta-analysis
- Meta-analysis Hyperhydration meta-analysis
- Review NATA fluid replacement statement
How To Read This Rating
The score reflects evidence that the supplement does its stated job. Some jobs are direct, such as strength, endurance, or recovery; others are indirect, such as sleep, mood, appetite, or health support. A real effect can still receive a cautious practical rating when dose, safety, product quality, or audience fit remain uncertain.
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