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Hydration
This is the goal entry to JustLoading's hydration for sport: formats to carry fluid, sodium and, when the session asks for it, carbohydrates. There are flavorings to add taste to water, isotonic powder, an isotonic gel, electrolyte gummies and an all-in-one with creatine.
To choose fast: if you train for less than an hour, look at flavorings; if you go past an hour, isotonic powder; and in long events, add gels. Each family is explained in detail under hydration.
Everything is JustLoading own brand, and each product page lists the full composition, the allergens and the serving.
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Hydration for sport
Drink to match your sweat
Hydration for sport by session
Hydration for sport changes with duration, heat and how much you sweat. This page sorts the range by situation: short sessions, workouts of one to two hours and long events, with flavorings, isotonic powder, gel and electrolyte gummies.
See hydration for sportFive formats
Flavoring, isotonic, gel, gummy and all-in-one
Figures per serving
Carbohydrates, salt and minerals broken down on each product page
One stick, one liter
The flavoring is made with 6 g per liter of water
Own brand
Composition, allergens and serving on each product page
Choose by your situation
Common situations and where to start with each.
You train under an hour
For a short session, water is usually enough. If you struggle to drink, one 6 g flavoring stick in a liter gives about 10 kcal and 80 mg of vitamin C. Start with the flavorings.
It is hot or you sweat a lot
In the heat you lose more fluid and more salt, and water alone falls short sooner. Isotonic powder puts water, salts and carbohydrates in the same bottle: 40 g in 500 ml gives 1.53 g of salt.
An event over two hours
In a race or a long stage, you need to eat carbohydrates as well as drink. An isotonic gel of 60 g has 21 g and contains seawater; the product page recommends taking it with water.
Gym or strength
In a weights session fluid matters less than in endurance. If you also take creatine, the all-in-one puts 3 g of creatine, 56.3 mg of magnesium, 5 g of collagen and electrolytes in one serving, dissolved in 500 ml.
How long is your session
What usually fits, depending on how long the session lasts.
Up to 60 minutes
Water and flavor
With an hour or less, water covers the session. A very low-calorie flavoring makes drinking easier if plain water bores you. You do not need carbohydrates during the effort.
1 to 2 hours
Isotonic powder
Between one and two hours it pays to carry salt and carbohydrates in the bottle. Isotonic powder combines them with the fluid: 40 g in 500 ml gives 31.2 g of carbohydrates and 125 kcal per serving.
Over 2 hours
A drink and something to eat
Long events call for extra carbohydrates on top of the drink. Gels or gummies cover that: the 30 g electrolyte gummy has 24.8 g of carbohydrates and 124 mg of sodium.
What to check on the label
The data that tell one drink from another, whether powder, gel or gummy.
Sodium or salt: one unit
Some labels give sodium and others salt, which is sodium multiplied by 2.5. In the range, the isotonic has 1.53 g of salt per serving and the isotonic gel 0.07 g. Convert everything to the same unit before comparing.
Carbohydrates and sugars
The isotonic contains sugar, glucose and maltodextrin, so it provides energy. The flavoring has hardly any carbohydrates, 2.4 g per liter. Decide whether you want energy with the fluid or just taste.
Liters per pack
The 320 g isotonic, at 40 g per 500 ml, gives eight servings, which is four liters. A box of eight flavoring sticks makes up to eight liters.
Minerals per serving
If the label names minerals, look for the milligrams. Each isotonic serving has 153 mg of magnesium (41% of the reference value) and 160 mg of calcium. The flavoring sticks carry 80 mg of vitamin C per liter.
After hydrating
Where to go next depending on what you want besides drinking.
To replenish after the session
If you want to arrive better at the next session, go to recovery, which sorts carbohydrates, protein and hydration after effort.
To perform in the event
If you are preparing a specific event, performance brings together creatine, gels and gummies with the claims that do exist in the EU.
To plan your training day
Sports supplementation splits the range into before, during and after, with the isotonic and the gels in the during stretch.
Tip: weigh yourself before and after a long session. One kilo less equals, roughly, a liter of unreplaced sweat, and losing more than 2% of body weight is the threshold sports medicine guidelines set. With that figure you know how much to drink next time.
Hydration for sport FAQ
What are the types of sports hydration?
There are three by timing: before, during and after effort. By what you drink, there is water, a drink with electrolytes and an isotonic with carbohydrates; the longer and hotter the session, the more sense the isotonic makes. The split by timing is under sports supplementation.
What do athletes take to stay hydrated?
In short sessions, water. In workouts over an hour, a drink with sodium and carbohydrates, and in long events that drink plus gels or gummies. What changes between athletes is the amount, which depends on how much they sweat: sweat rate runs from 0.5 to 2 liters per hour depending on the person.
What happens if I train and do not drink water?
You lose fluid through sweat and effort feels harder. When the loss passes 2% of body weight, endurance drops noticeably. In under an hour it usually matters little; in a long session or in the heat, it does.
How many liters of water should you drink a day if you train?
There is no single figure, because it depends on how much you sweat, the climate and the duration. A practical way is to weigh yourself before and after training: each kilo lost is close to a liter of sweat, and sports medicine guidelines advise drinking around 1.5 liters per kilo to replace it.
When is an isotonic better than water?
When the session lasts over an hour, it is hot or you sweat a lot. Isotonic powder provides salt and carbohydrates as well as fluid, and 40 g in 500 ml gives 31.2 g of carbohydrates. In short workouts without heat, water is enough and the isotonic only adds calories.
Which hydration drinks work for intense activity?
For an intense, long effort, isotonic powder, isotonic gel and electrolyte gummies work, because they provide salt and carbohydrates. The sugar-free flavoring does not reach that: it only adds taste. To combine formats in one event, start with the gels.
Is there sugar-free sports hydration?
Yes, with water flavorings: 2.4 g of carbohydrates and about 10 kcal per liter, sweetened with sucralose and acesulfame K. They help you drink more water day to day or in short sessions. In a long event they do not replace an isotonic, because they carry almost no salt or carbohydrates.
Which electrolytes are in the JustLoading hydration range?
It depends on the format. The isotonic powder has salt, magnesium and calcium; the isotonic gel, 3.4% seawater; the gummy, 124 mg of sodium and potassium and magnesium citrates; and the flavoring, 0.25 g of salt per liter. The exact figures per serving are on each product page.
Can I take creatine with a hydration drink?
Yes. The all-in-one already includes it: 3 g of creatine per serving, the amount behind the authorized EU claim that creatine increases physical performance in successive bursts of short-term, high intensity exercise. It dissolves in 500 ml of water. If you prefer it separately, see creatine.
Can I use these products if I do not exercise?
The flavoring, yes: at 10 kcal per liter it fits everyday life. The isotonic, the gel and the gummy are for effort, and one serving of isotonic has 125 kcal, which without effort to burn them are extra calories.
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