Words by: Accredited Sports Nutritionist and Qualified Nutritionist - Steph McDonald

Losing just 2% of your body weight in sweat and fluid during your workouts can impair your performance by up to 30% - a surprising stat that highlights how much hydration really matters, and why simply drinking more water isn’t always enough.  Most people think hydration is straightforward: hit your water goal and you’re good to go. But if you’re still experiencing brain fog, fatigue, muscle cramps, or poor workout recovery, it could be your hydration strategy that’s falling short - not your effort. That’s where smarter solutions, like electrolyte support from Body Armour products, can make a real difference. Let’s break it down.

The Impact of Poor Hydration

Short-Term Consequences:

• Reduced energy and mental clarity

• Poor concentration and slower reaction times

• Muscle cramps and increased fatigue during training

• Lower productivity/output, focus, coordination, and endurance

Long-Term Consequences:

• Impaired muscle repair and slower recovery

• Mood disturbances and reduced productivity

• Increased strain on the kidneys and cardiovascular system

• Higher risk of heat-related illness or injury in physical jobs or hot climate
  
  

Dehydration in Action

Even mild dehydration can impair both physical and mental performance - and for active individuals or those working in tough conditions, it can happen faster than you think.  Research shows that just a 2% drop in body weight from fluid loss can significantly impair strength, endurance, reaction time, and decision-making, even in well-trained individuals (Mohamed et al., 2025; Hydration for Health, 2024; MeasureUp, 2024).  In physically demanding jobs like construction or mining, dehydration can lead to fatigue, slower reaction times, poor concentration, and a higher risk of injury - all of which impact productivity and safety.

Picture this: mid-race, brain fog kicks in, your legs feel heavier than usual, and your split times start to slip - even though you thought you nailed your fuelling strategy. Or imagine a shift worker on a Queensland mine site, where the dry heat, long hours, and heavy gear make staying hydrated a full-time job in itself. Dehydration doesn’t just sap performance - it increases your perception of effort - making everything feel harder and less enjoyable, no matter how much your nutrition, sleep or recovery are dialled in.

What is Effective Hydration?

Hydration isn’t just about water. It’s about maintaining the right balance of fluids and electrolytes - especially when you’re training hard, sweating, or working in hot, humid conditions. Every time you sweat, use the bathroom, or expend energy, you’re losing not just water but also key minerals your body needs to function properly.

What Are Electrolytes?

Electrolytes are essential minerals, including sodium, potassium, magnesium, calcium, and chloride, that help regulate fluid balance, nerve signals, and muscle contractions. They're crucial for helping your body absorb and retain water, not just replace it.

A review in Nutrients (Maughan & Shirreffs, 2021) highlights that electrolyte concentrations play a critical role in how effectively water is absorbed in the gut. Drinking plain water, especially in large amounts, can pass straight through you. But when combined with the right balance of electrolytes (like in Body Armour), your body absorbs more fluid via the sodium-glucose co-transport system in the small intestine - a mechanism that actively pulls water into your cells.

How Much Fluid Do You Actually Need?

Most adults need 2–3 litres of fluid per day, with additional intake required during exercise, in hot or humid climates, or when you're ill (e.g., with fever, vomiting, or diarrhoea). But again, it's not just about how much you drink — it's about how well your body retains it.

How to Pick the Most Effective Electrolytes 

The good news is, with more people participating in endurance training, ultra-events, and competitive fitness, electrolyte supplements have become increasingly popular and accessible to purchase. With a wide range of products now on offer, it’s important to be able to ascertain which are actually doing the job - and which may be doing more harm than good.

Not all hydration products are created equal - and that’s a good thing. Just like you'd choose different vehicles for different terrains, hydration formulas should be fit for purpose! A high-sodium electrolyte drink might be ideal for an endurance athlete mid-race, but not necessarily right for everyday hydration at the office or on a light training day. Understanding the balance of electrolytes - and when to use which type - is key to staying properly hydrated, without overdoing or underdoing it.

1. A clinically effective blend of electrolytes

Look for a formula that contains sodium, potassium, magnesium, and chloride in evidence-based ratios. Each plays a distinct and complementary role in hydration and performance:

• Sodium = primary driver of fluid absorption and retention

• Potassium = supports intracellular hydration and neuromuscular function.

• Magnesium = essential for over 300 enzymatic reactions, including those tied to energy metabolism and muscle contraction.

• Chloride = helps maintain acid-base balance and osmotic pressure.

2. A hypotonic formula for effective absorption

For fast and efficient hydration, a hypotonic solution is ideal. These drinks have a lower solute concentration than blood plasma, allowing water to move quickly from the gut into the bloodstream. This results in faster rehydration -  especially beneficial during or after intense or prolonged activity.

In contrast, isotonic or hypertonic drinks may delay gastric emptying or even draw water into the intestines, which can slow rehydration and contribute to bloating or gastrointestinal upset. So again, matching the formula to your needs - rather than defaulting to the highest-concentration option - is essential.

3. Sodium content that matches your needs.

Sodium is the most critical electrolyte for acute hydration, especially in hot environments or during extended physical effort. The ideal sodium concentration depends on your situation:

• For light exercise or general hydration: aim for 150–300 mg of sodium per serve.

• For intense training, hot conditions, or heavy sweaters: 300–600 mg per serve may be more appropriate.

Again, it’s about using the right tool for the job. Think of it like fuelling up a race car - an F1 car might dominate a circuit track, but it wouldn’t last five minutes in a desert rally. The same applies here: an elite athlete’s high-sodium hydration mix isn’t the best fit for a sedentary day or casual workout.

Red Flags (what to avoid):

• Artificial sweeteners like sucralose (955) or acesulfame-K (950), and artificial colours have been associated with gastrointestinal discomfort, especially when consumed in larger quantities or during exercise when gut sensitivity can be heightened.
  
  Body Armour Hydration+ naturally formulated ingredients vs. competitors’ containing artificial sweeteners (sucralose and acesulfame-K) and colours (Brilliant Blue FCF and Artificial red azo dye, which has just been banned in the U.S.).

 

• Excessive sugar: while some carbohydrates aid electrolyte absorption, solutions too high in sugar (30g + per serve) have been found to actually impair fluid retention and cause gastrointestinal discomfort (Maughan & Shirreffs, 2021).
  
  Body Armour Hydration+ sugar-free formula with 0g sugar/serve  vs. competitors’ containing 35g sugar/serve.
  

• Low-dose or vague electrolyte content: some products are marketed as hydrating without providing clinically meaningful doses. 
  
  

Why I Choose Body Armour

Unlike many hydration products I’ve tried that are either too sugary, artificially sweetened, or fall short on electrolyte balance, Body Armour’s Hydrate+ is formulated for real performance - not just flavour.

I’ve personally noticed a clear improvement in my morning workout focus, stamina, and heat tolerance on longer runs since using it. As someone managing bowel endometriosis and IBS-like symptoms, I’ve also found it to be the first solution that sits comfortably in my stomach - no bloating, no cramping, and none of the side effects I typically get from artificial sweeteners or heavily concentrated products. For me, it’s been a game-changer and become a daily staple - providing a convenient and simple way for me to ensure steady energy, better output, and faster recovery.

 

Hydration is more than checking off litres of water, it's about giving your body what it actually needs to stay balanced, perform well, and recover properly. The right electrolyte profile, fluid absorption rate, and clean ingredients can make a significant difference in how you feel and function.

Don’t settle for basic, upgrade your hydration game with Body Armour. Order now and feel the difference in every session, and if you’re after more performance secrets and tips, check out our resource hub and unlock expert insights designed to elevate your performance. 

 

Follow along on Steph McDonald's hydration journey - Follow her @betterbeingsteph

 

References

Casa, D. J., Armstrong, L. E., Hillman, S. K., Montain, S. J., Reiff, R. V., Rich, B. S., ... & Stone, J. A. (2000).National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes. Journal of Athletic Training, 35(2), 212–224.

Hydration for Health (2024). Hydration, Mood State, and Cognitive Function. HydrationforHealth.com 

MeasureUp (2024). Hydration and Athletic Performance: The Science Behind Staying Fluid. MeasureUp.com.au

Mohamed, S. A., Kumar, S. S., & Fazil, A. (2025). Effect of Dehydration on Cognitive and Physical Performance: A Review. Journal of Advances in Medical and Pharmaceutical Sciences, 7(2), 157–162. 

Maughan, R. J., & Shirreffs, S. M. (2021). Hydration and Performance. Nutrients, 13(1), 234. https://doi.org/10.3390/nu13010234