Electrolytes & Hydration: A Practical Guide for Training and Hikes
Heading out for a long walk or a training session? Think about your water before you leave. How long you will be out, the weather and how much you sweat all matter.
What are electrolytes?
Electrolytes are minerals, including sodium and potassium, involved in fluid balance and normal muscle function. Sweat contains water and salts. During longer efforts or hot conditions, your hydration plan deserves more attention.
That does not mean plain water is inadequate for everyday activity. Regular water and a varied diet remain the foundation. Not every walk or workout needs an electrolyte supplement.
How to use RUGGED electrolyte tablets
- Mixing: dissolve one tablet in 500ml of water.
- Single tube: 20 tablets. Choose Lime, Peach or Berry.
- Two tubes: 40 tablets in total, with a flavour choice for each tube.
- Before use: check the ingredients, warnings and directions on your tube.
Keep the tube with your bottle or hiking kit so you are prepared. Use the labelled directions rather than adding extra tablets because a session feels hard.
A practical plan for a longer hike
- Check the route. Know where you can refill and carry enough fluid between those points.
- Check the forecast. Heat, humidity and a harder pace can change how much you sweat.
- Practise beforehand. Use your training walks to learn what works for you. Event day is not the time to try a completely new routine.
- Drink regularly. Pay attention to thirst and conditions. Avoid forcing large amounts of fluid or trying to follow a universal hourly target.
- Bring food too. Electrolyte tablets do not replace meals, snacks or fuel for a full day on your feet.
What if you feel unwell?
Headaches, cramps or fatigue do not automatically mean an electrolyte shortage. They can have several causes. Stop and assess how you feel rather than simply taking more tablets. If symptoms persist or are concerning, get appropriate medical help.
Choose your pack
Start with one tube or choose two flavours. For a challenge, plan your bottle, food, kit and preparation together.
Further reading: NHS: dehydration and fluids.
Follow your product’s directions. Food supplements do not replace a varied, balanced diet and healthy lifestyle. If you are pregnant, breastfeeding, taking medication or have a medical condition, ask a qualified healthcare professional before use.