{"title":"Electrolytes","description":"\u003ch2\u003eWhat are electrolytes?\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eElectrolytes\u003c\/strong\u003e are minerals that, once dissolved in the body's water, carry an electrical charge. This charge enables nerve conduction, muscle contraction, and the distribution of water between the inside and outside of cells. Five of these are directly relevant to athletes: \u003cstrong\u003esodium, potassium, chloride, magnesium, and calcium\u003c\/strong\u003e. Bicarbonate and phosphate complete the list from a strictly physiological standpoint.\u003c\/p\u003e\n\u003cp\u003eEach occupies a different compartment. Sodium and chloride dominate the extracellular environment and determine the volume of water the body retains; potassium and magnesium are mainly intracellular; calcium acts at very low and finely regulated concentrations.\u003c\/p\u003e\n\u003cp\u003eAn electrolyte drink therefore does not \"recharge\" minerals in a broad sense: it primarily replaces what sweat carries away—and sweat does not carry away these five minerals in equal measure.\u003c\/p\u003e\n\n\u003ch2\u003eWhy is sodium the most important electrolyte?\u003c\/h2\u003e\n\u003cp\u003eBecause it is by far the electrolyte found in the largest quantity in sweat. Human sweat is essentially a dilute solution of sodium chloride; potassium, magnesium, and calcium are much rarer, to the point that their loss during an ordinary session remains marginal compared to daily dietary intake.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eIt is also the electrolyte most systematically underdosed in mass-market products.\u003c\/strong\u003e The reason is commercial: sodium has a bad reputation and gives a salty taste that is not expected from a flavored drink. Many hydration products thus provide a few tens of milligrams of sodium per dose, whereas a long session causes a much greater order of magnitude of loss.\u003c\/p\u003e\n\u003cp\u003eThe simple reflex to adopt is this: look for the \u003cem\u003esodium\u003c\/em\u003e line in milligrams per prepared dose, not the \"rich in electrolytes\" claim on the front of the sachet. A product that lists eight minerals in symbolic doses is worth less than a product that contains three, correctly dosed.\u003c\/p\u003e\n\n\u003ch2\u003eHow many electrolytes do we lose through sweating?\u003c\/h2\u003e\n\u003cp\u003eThis is the real difficulty in this category, and the reason why no universal dosage exists: \u003cstrong\u003elosses vary enormously from person to person\u003c\/strong\u003e. Two parameters are involved, and both are largely individual.\u003c\/p\u003e\n\u003cp\u003eThe first is the \u003cstrong\u003esweat rate\u003c\/strong\u003e, which depends on body mass, training level, heat acclimatization, and clothing. The second is the \u003cstrong\u003esalinity of sweat\u003c\/strong\u003e, a relatively stable and hardly modifiable individual characteristic: \"heavy sweaters\" are identified by white traces on their clothes and the distinctly salty taste of their sweat.\u003c\/p\u003e\n\u003cp\u003eCombined, these two parameters result in incomparable losses from one individual to another for the same session. Hence our mistrust of universal dosage tables: the only reliable method remains observing your own practice—weight before and after a long session, salt traces, cramps, digestive tolerance.\u003c\/p\u003e\n\n\u003ch2\u003eWhen is an electrolyte drink really useful, and when is water sufficient?\u003c\/h2\u003e\n\u003cp\u003eLet's be clear: \u003cstrong\u003efor a one-hour gym session in a temperate room, water is sufficient\u003c\/strong\u003e, and daily food intake covers the rest. Selling an electrolyte drink in this case is like selling flavored water. Situations where it has a real benefit are identifiable:\u003c\/p\u003e\n\u003cul\u003e\n\n\u003cli\u003e\n\n\u003cstrong\u003eheat and humidity\u003c\/strong\u003e, which increase sweat rate much faster than effort intensity;\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cstrong\u003esessions lasting more than an hour\u003c\/strong\u003e, particularly in endurance sports—running, cycling, trail running, swimming, racket sports;\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cstrong\u003ethe \"heavy sweater\" profile\u003c\/strong\u003e, recognizable by white deposits on clothing;\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cstrong\u003efasting sessions or low-carbohydrate diets\u003c\/strong\u003e, where a decrease in insulin is accompanied by increased renal sodium excretion;\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cstrong\u003eback-to-back sessions\u003c\/strong\u003e: two sessions in one day, training camps, weekend competitions;\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cstrong\u003esauna and cutting phases\u003c\/strong\u003e with poorly managed sodium restriction.\u003c\/li\u003e\n\n\n\u003c\/ul\u003e\n\u003cp\u003eOutside of these cases, a normal diet provides sodium in abundance, potassium from fruits and vegetables, magnesium from nuts and whole grains. And an electrolyte drink will not solve a caloric deficit or lack of sleep.\u003c\/p\u003e\n\n\u003ch2\u003eOsmolarity and sugar: why do a few carbohydrates accelerate absorption?\u003c\/h2\u003e\n\u003cp\u003eThis is the technical point that separates a true sports drink from salt water. In the small intestine, sodium and glucose are absorbed \u003cstrong\u003etogether\u003c\/strong\u003e, via a common transporter: the passage of one facilitates that of the other, and water follows by osmosis. This is the principle of oral rehydration solutions.\u003c\/p\u003e\n\u003cp\u003eTwo practical consequences. A strictly sugar-free drink is not absorbed as efficiently as a drink containing some carbohydrates—which doesn't make it useless, but explains the composition of endurance formulas. And a too concentrated drink slows gastric emptying and causes the classic digestive discomforts of long efforts. The goal is an isotonic or slightly hypotonic solution.\u003c\/p\u003e\n\u003cp\u003eThis is the only area in this category where European regulations allow for \u003cstrong\u003especific claims\u003c\/strong\u003e, and it is worth quoting the exact wording. For carbohydrate and electrolyte solutions: \"\u003cem\u003eCarbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise\u003c\/em\u003e\" and \"\u003cem\u003eCarbohydrate-electrolyte solutions enhance the absorption of water during physical exercise\u003c\/em\u003e\". These claims can only be used if the drink meets strict composition conditions: \u003cstrong\u003efrom 80 to 350 kcal per liter\u003c\/strong\u003e, of which at least 75% are provided by carbohydrates with a high glycemic index, \u003cstrong\u003efrom 20 to 50 mmol of sodium per liter\u003c\/strong\u003e—i.e., 460 to 1,150 mg—and an \u003cstrong\u003eosmolality between 200 and 330 mOsm\/kg of water\u003c\/strong\u003e. A sugar-free tablet does not meet these conditions and therefore cannot claim these effects; this is useful information when comparing an endurance powder to an \u003ca href=\"\/en\/collections\/boisson-energisante\"\u003eenergy drink\u003c\/a\u003e or a \u003ca href=\"\/en\/collections\/boosters\"\u003epre-workout\u003c\/a\u003e, neither of which falls into this category.\u003c\/p\u003e\n\u003cp\u003eTwo minerals also have their own claims, regardless of the drink: magnesium \"contributes to electrolyte balance\", \"contributes to the reduction of tiredness and fatigue\" and \"contributes to normal muscle function\"; potassium \"contributes to normal muscle function\" and \"contributes to the normal functioning of the nervous system\". Sodium, on the other hand, has no authorized claims. See our \u003ca href=\"\/en\/collections\/magnesium\"\u003emagnesium\u003c\/a\u003e section if this is your area of interest.\u003c\/p\u003e\n\n\u003ch2\u003eExertional hyponatremia: the risk no one mentions\u003c\/h2\u003e\n\u003cp\u003eThe danger during long efforts is not only drinking too little. It is also \u003cstrong\u003edrinking too much plain water\u003c\/strong\u003e. By diluting plasma sodium, excessive water consumption without salt intake can cause exertional hyponatremia, which manifests as headaches, nausea, confusion, hand swelling, and, in severe cases, neurological disorders. The described cases mainly concern marathons, ultras, and endurance events in hot weather, among participants who are often slow and very conscientious about hydration.\u003c\/p\u003e\n\u003cp\u003eThe paradox is worth understanding: the symptoms resemble those of dehydration, which leads to drinking more and worsens the situation. It is in this context that a sodium-containing drink makes the most sense. If you experience suggestive signs during or after a long event, you should stop drinking plain water and seek medical advice without delay.\u003c\/p\u003e\n\n\u003ch2\u003eFrequently Asked Questions\u003c\/h2\u003e\n\u003ch3\u003eWhat are electrolytes?\u003c\/h3\u003e\n\u003cp\u003eMinerals that, dissolved in the body's water, separate into electrically charged particles—ions. This charge enables nerve impulse conduction, muscle contraction, and water distribution between the inside and outside of cells. Nothing specific to sport here: the term comes from chemistry and refers to any substance that conducts current when dissolved. In the human body, the five that matter are sodium, potassium, chloride, magnesium, and calcium.\u003c\/p\u003e\n\u003ch3\u003eWhat are the main electrolytes?\u003c\/h3\u003e\n\u003cp\u003eSodium, potassium, chloride, magnesium, and calcium. For athletes, sodium and chloride are those that sweat carries away in truly significant quantities.\u003c\/p\u003e\n\u003ch3\u003eWhat is an electrolyte drink?\u003c\/h3\u003e\n\u003cp\u003eA drink whose composition is calculated to replace minerals lost through sweat and to be absorbed quickly. It is neither an energizer nor a pre-workout: it generally contains neither caffeine nor stimulants. Two families coexist. \u003cstrong\u003eEndurance formulas\u003c\/strong\u003e combine sodium and carbohydrates—these are the only ones that can claim European health claims on performance maintenance and water absorption, under strict composition conditions. \u003cstrong\u003eSugar-free tablets and powders\u003c\/strong\u003e provide minerals alone: less effective for water absorption, but useful outside of exercise or on a low-carbohydrate diet.\u003c\/p\u003e\n\u003ch3\u003eWhy drink electrolytes?\u003c\/h3\u003e\n\u003cp\u003eTo replace what perspiration causes to be lost when losses become significant, and so that the water drunk is absorbed rather than immediately eliminated. For a short session in a temperate environment, the benefit is nil—tap water and daily food intake are more than enough.\u003c\/p\u003e\n\u003ch3\u003eWhen to take electrolytes?\u003c\/h3\u003e\n\u003cp\u003eDuring effort in long sessions or in hot weather, sipping regularly rather than all at once; before a morning event in summer; after a very sweaty session if the next meal is far off. Outside of these situations, there is no particularly indicated time: it is not a supplement to be taken daily.\u003c\/p\u003e\n\u003ch3\u003eWhere to find electrolytes?\u003c\/h3\u003e\n\u003cp\u003eFirst in food, and that's where most people already meet their needs: table salt and salty foods for sodium and chloride, fruits, vegetables, and potatoes for potassium, nuts, whole grains, and legumes for magnesium, dairy products for calcium. Then in pharmacies, in the form of oral rehydration solutions, designed for digestive losses. And finally in sports nutrition, in powders and tablets dosed for effort: this is what we offer in this section, online and in-store in Vendargues, about ten minutes from Montpellier.\u003c\/p\u003e\n\u003ch3\u003eHow to increase your electrolytes?\u003c\/h3\u003e\n\u003cp\u003eThe question should be reversed: in a healthy person who eats normally, there is generally nothing to increase. Blood levels are very closely regulated by the kidneys, and additional intake is simply excreted. Situations that truly warrant increasing intake are specific: abundant and prolonged sweating, heat, low-carbohydrate or low-salt diet, digestive losses. In these cases, salt your meals normally, eat fruits and vegetables, and use a properly dosed drink during exercise. If you suspect a real imbalance—unusual fatigue, repeated cramps, palpitations—a blood test and a doctor are what's needed, not a sachet.\u003c\/p\u003e\n\u003ch3\u003eWhich water contains electrolytes?\u003c\/h3\u003e\n\u003cp\u003eAll mineral waters contain them, in very unequal quantities indicated on the label in milligrams per liter. Highly mineralized waters provide magnesium and calcium, but none reach the sodium levels of a sports drink.\u003c\/p\u003e\n\u003ch3\u003eWhich drink contains electrolytes?\u003c\/h3\u003e\n\u003cp\u003eSports drinks and hydration powders, oral rehydration solutions from pharmacies, and to a lesser extent, salty broths and milk. Sodas provide practically none.\u003c\/p\u003e\n\u003ch3\u003eHow to make a homemade electrolyte drink?\u003c\/h3\u003e\n\u003cp\u003eWater, a pinch of table salt, a source of carbohydrates, and lemon juice for taste: it's functional and very economical. The limitations are dosage precision, taste stability, and the absence of magnesium.\u003c\/p\u003e\n\u003ch3\u003eWhich electrolyte to choose?\u003c\/h3\u003e\n\u003cp\u003eOne whose sodium is correctly dosed, whose label details the milligrams per prepared dose, and whose taste allows you to drink it regularly during exercise. These three criteria, in this order, are more valuable than the number of advertised minerals.\u003c\/p\u003e\n\u003ch3\u003eIs it dangerous to take too many electrolytes?\u003c\/h3\u003e\n\u003cp\u003eIn a healthy adult, the kidneys eliminate the excess, and the main risk remains digestive: a too concentrated drink slows gastric emptying and causes nausea and diarrhea during exercise. Two situations, however, require real caution. \u003cstrong\u003eHigh blood pressure and low-salt diets\u003c\/strong\u003e, for which additional sodium intake should be discussed with a doctor. \u003cstrong\u003eKidney failure and treatments affecting potassium\u003c\/strong\u003e—certain diuretics, certain blood pressure medications—where potassium intake can pose a real problem. In these two cases, seek medical advice before using a hydration powder. Finally, let's remember the opposite risk, more common in practice: drinking large quantities of plain water without salt during a long effort exposes you to hyponatremia.\u003c\/p\u003e\n\u003ch3\u003eWhat is an electrolyte imbalance?\u003c\/h3\u003e\n\u003cp\u003eA discrepancy between the blood concentration of a mineral and its normal range—too much potassium, not enough sodium, and so on. This is a medical concept, which is determined by a blood test and not by sensations: the symptoms mentioned online, fatigue, cramps, palpitations, headaches, are too non-specific to conclude anything. The usual causes, moreover, have nothing to do with sport: vomiting, diarrhea, certain treatments, kidney diseases. For athletes, the most documented form is exertional hyponatremia described above. If you think you are affected, the answer is a consultation, not a drink.\u003c\/p\u003e\n\u003ch3\u003eIs water an electrolyte?\u003c\/h3\u003e\n\u003cp\u003eNo. Water is the solvent; electrolytes are the minerals dissolved in it. Pure water, moreover, hardly conducts electricity.\u003c\/p\u003e\n\n\u003ch2\u003eWhat electrolyte drinks do we offer?\u003c\/h2\u003e\n\u003cp\u003eOur selection favors formulas where the nutritional table details mineral by mineral: \u003ca href=\"\/en\/collections\/rule-one\"\u003eRule One\u003c\/a\u003e's five-mineral formula, \u003ca href=\"\/en\/collections\/gammes-io-genix\"\u003eIO Genix\u003c\/a\u003e's Hydra Train which combines electrolytes and amino acids, \u003ca href=\"\/en\/collections\/raw-nutrition\"\u003eRAW Nutrition\u003c\/a\u003e's hydration and \u003ca href=\"\/en\/collections\/trainedbyjp\"\u003eTrainedByJP\u003c\/a\u003e's.\u003c\/p\u003e\n\u003cp\u003eFor endurance, these products are combined with a fast carbohydrate source: \u003ca href=\"\/en\/collections\/cyclic-dextrin\"\u003ecyclic dextrin\u003c\/a\u003e, very well tolerated digestively, or \u003ca href=\"\/en\/collections\/maltodextrine\"\u003emaltodextrin\u003c\/a\u003e for a more contained cost. \u003ca href=\"\/en\/collections\/eaa\"\u003eEAAs\u003c\/a\u003e are mixed in the same bottle, and \u003ca href=\"\/en\/collections\/taurine\"\u003etaurine\u003c\/a\u003e is already present in several of these formulas. For a simply flavored sugar-free drink outside of exercise, see \u003ca href=\"\/en\/collections\/boisson-sans-sucre-bolero\"\u003eBolero drinks\u003c\/a\u003e; for daily minerals, \u003ca href=\"\/en\/collections\/multivitamines\"\u003emultivitamins and minerals\u003c\/a\u003e.\u003c\/p\u003e\n\n\u003ch2\u003eChoosing your electrolytes in-store near Montpellier\u003c\/h2\u003e\n\u003cp\u003eIn the Languedoc climate, the question is not theoretical: between June and September, the losses from a long outing around Montpellier have nothing to do with those from a session in an air-conditioned gym. In our store in Vendargues, about ten minutes from Montpellier, we compare labels line by line to see how much sodium each dose actually contains. We ship everywhere in France and Europe.\u003c\/p\u003e\n\u003cp\u003eHow much sodium, potassium, and magnesium are actually lost during exercise, and how to compensate for them without choosing the wrong drink: \u003ca href=\"\/en\/blogs\/blog\/hydratation-sportif-electrolytes\"\u003eour guide to athlete hydration\u003c\/a\u003e provides the key figures.\u003c\/p\u003e\n\u003cp\u003eSources: Regulation (EU) No 432\/2012 for claim wordings and their conditions of use, \u003ca href=\"https:\/\/www.efsa.europa.eu\/fr\" target=\"_blank\" rel=\"noopener\"\u003eEFSA\u003c\/a\u003e for corresponding scientific opinions, \u003ca href=\"https:\/\/www.anses.fr\/\" target=\"_blank\" rel=\"noopener\"\u003eANSES\u003c\/a\u003e for French nutritional guidelines.\u003c\/p\u003e","products":[{"product_id":"rule-one-1lytes-electrolytes-hydratation-sport","title":"Rule One 1Lytes - Electrolytes, Hydration, Sport, 5 Minerals","description":"\u003ch2\u003eWhat is Rule One 1Lytes?\u003c\/h2\u003e\n\u003cp\u003eRule One 1Lytes is a sugar-free \u003ca href=\"\/en\/collections\/electrolytes\"\u003eelectrolyte\u003c\/a\u003e powder to mix with water, from \u003ca href=\"\/en\/collections\/rule-one\"\u003eRule One\u003c\/a\u003e, an American brand. It is made up at a 5.5 g dose and drunk before, during or after a session that makes you sweat.\u003c\/p\u003e\n\u003cp\u003eThe formula works on three levels. Five minerals first: sodium, chloride, potassium, magnesium and calcium, supplied by sodium citrate, potassium chloride, magnesium oxide and calcium phosphate. Then three supporting ingredients — L-citrulline malate, taurine, coconut water powder and watermelon powder. Finally two vitamins, A and C, as retinyl palmitate and ascorbic acid.\u003c\/p\u003e\n\u003cp\u003eThe manufacturer offers 1Lytes in \u003cstrong\u003e165 g for 30 servings\u003c\/strong\u003e and in \u003cstrong\u003e220 g for 40 servings\u003c\/strong\u003e; the net weight is shown on the tub label. The flavours listed here, Blue Raspberry and Lemon Lime. The manufacturer also states that the product is third-party lab tested for banned substances — information we attribute to them, not having seen the reports.\u003c\/p\u003e\n\n\u003ch2\u003eWhat does one serving of 1Lytes contain?\u003c\/h2\u003e\n\u003cp\u003eA \u003cstrong\u003e5.5 g\u003c\/strong\u003e serving supplies \u003cstrong\u003e300 mg of sodium\u003c\/strong\u003e, \u003cstrong\u003e460 mg of chloride\u003c\/strong\u003e, \u003cstrong\u003e99 mg of potassium\u003c\/strong\u003e, \u003cstrong\u003e60 mg of magnesium\u003c\/strong\u003e and \u003cstrong\u003e50 mg of calcium\u003c\/strong\u003e, plus \u003cstrong\u003e1,000 mg of taurine\u003c\/strong\u003e, for 10 kcal and 1 g of carbohydrate of which 0 g sugars.\u003c\/p\u003e\n\u003cp\u003eThe decisive figure is the first one. Human sweat is essentially a dilute sodium chloride solution: sodium is what you lose, far ahead of everything else. It is also the mineral most consistently under-dosed in consumer products, because it gives a salty taste you do not expect from a flavoured drink. At 300 mg per serving, 1Lytes sits well above the formulas that line up eight minerals at token doses.\u003c\/p\u003e\n\u003ctable\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth\u003eNutrient\u003c\/th\u003e\n\u003cth\u003ePer 5.5 g serving\u003c\/th\u003e\n\u003cth\u003ePer 100 g*\u003c\/th\u003e\n\u003cth\u003e% NRV per serving\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003eEnergy\u003c\/td\u003e\n\u003ctd\u003e10 kcal\u003c\/td\u003e\n\u003ctd\u003e182 kcal\u003c\/td\u003e\n\u003ctd\u003e\u0026lt; 1%\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eCarbohydrate\u003c\/td\u003e\n\u003ctd\u003e1 g\u003c\/td\u003e\n\u003ctd\u003e18 g\u003c\/td\u003e\n\u003ctd\u003e\u0026lt; 1%\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eof which sugars\u003c\/td\u003e\n\u003ctd\u003e0 g\u003c\/td\u003e\n\u003ctd\u003e0 g\u003c\/td\u003e\n\u003ctd\u003e0%\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eSodium\u003c\/td\u003e\n\u003ctd\u003e300 mg\u003c\/td\u003e\n\u003ctd\u003e5,450 mg\u003c\/td\u003e\n\u003ctd\u003e**\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eSalt (equivalent)***\u003c\/td\u003e\n\u003ctd\u003e0.75 g\u003c\/td\u003e\n\u003ctd\u003e13.6 g\u003c\/td\u003e\n\u003ctd\u003e12.5%\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eChloride\u003c\/td\u003e\n\u003ctd\u003e460 mg\u003c\/td\u003e\n\u003ctd\u003e8,360 mg\u003c\/td\u003e\n\u003ctd\u003e58%\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003ePotassium\u003c\/td\u003e\n\u003ctd\u003e99 mg\u003c\/td\u003e\n\u003ctd\u003e1,800 mg\u003c\/td\u003e\n\u003ctd\u003e5%\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eMagnesium\u003c\/td\u003e\n\u003ctd\u003e60 mg\u003c\/td\u003e\n\u003ctd\u003e1,090 mg\u003c\/td\u003e\n\u003ctd\u003e16%\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eCalcium\u003c\/td\u003e\n\u003ctd\u003e50 mg\u003c\/td\u003e\n\u003ctd\u003e910 mg\u003c\/td\u003e\n\u003ctd\u003e6%\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eTaurine\u003c\/td\u003e\n\u003ctd\u003e1,000 mg\u003c\/td\u003e\n\u003ctd\u003e18,180 mg\u003c\/td\u003e\n\u003ctd\u003e**\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eL-citrulline malate\u003c\/td\u003e\n\u003ctd\u003enot quantified\u003c\/td\u003e\n\u003ctd\u003enot quantified\u003c\/td\u003e\n\u003ctd\u003e—\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eVitamin A\u003c\/td\u003e\n\u003ctd\u003enot quantified\u003c\/td\u003e\n\u003ctd\u003enot quantified\u003c\/td\u003e\n\u003ctd\u003e—\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eVitamin C\u003c\/td\u003e\n\u003ctd\u003enot quantified\u003c\/td\u003e\n\u003ctd\u003enot quantified\u003c\/td\u003e\n\u003ctd\u003e—\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003e* Column calculated from the 5.5 g serving, as the manufacturer publishes no per-100 g values; on a powder dosed by the half-scoop it serves as a comparison benchmark, not as a portion. ** No NRV is established for sodium or for taurine. *** Salt calculated using the regulatory conversion sodium × 2.5. The energy value in kilojoules is not disclosed. Nor are the amounts of citrulline malate, vitamin A and vitamin C: that is a genuine gap in the label and we do not fill the boxes with estimates.\u003c\/p\u003e\n\u003cp\u003eA direct consequence of these gaps: we repeat no claim linked to vitamins A and C, since we cannot verify that they reach the required 15% of the NRV. Magnesium does cross that threshold at 16%: \u003cstrong\u003emagnesium contributes to electrolyte balance, to normal muscle function and to a reduction of tiredness and fatigue\u003c\/strong\u003e. Calcium and potassium stay below it, so their claims cannot be used here. Sodium has none, and neither does \u003ca href=\"\/en\/collections\/taurine\"\u003etaurine\u003c\/a\u003e. If what you need is magnesium day to day, our \u003ca href=\"\/en\/collections\/magnesium\"\u003emagnesium\u003c\/a\u003e aisle is far better suited than this powder.\u003c\/p\u003e\n\n\u003ch2\u003eHow do you mix and dose 1Lytes?\u003c\/h2\u003e\n\u003cp\u003eThe manufacturer specifies \u003cstrong\u003eone 5.5 g scoop\u003c\/strong\u003e in \u003cstrong\u003e240 to 350 ml of cold water\u003c\/strong\u003e, shaken and then drunk within \u003cstrong\u003etwo hours\u003c\/strong\u003e of mixing.\u003c\/p\u003e\n\u003cp\u003eThree timings are suggested, with stated intervals: \u003cstrong\u003e15 to 30 minutes before\u003c\/strong\u003e training, in small sips \u003cstrong\u003eevery 15 to 20 minutes during\u003c\/strong\u003e the session, and \u003cstrong\u003eimmediately after\u003c\/strong\u003e. How often depends on duration and heat, not on any universal figure. No course length is given and there is no reason to set one: this product is taken according to the session, not continuously.\u003c\/p\u003e\n\u003cp\u003eThe manufacturer adds an instruction few brands write down, and it is a good one: on prolonged efforts, \u003cstrong\u003ealternate with plain water\u003c\/strong\u003e rather than stacking up servings. The risk on long outings is not only drinking too little — it is also loading up needlessly.\u003c\/p\u003e\n\n\u003ch2\u003eWho is 1Lytes for, and who is it not for?\u003c\/h2\u003e\n\u003cp\u003eThe situations where this powder genuinely earns its place are easy to spot: heat and humidity, sessions running over an hour, the “heavy sweater” profile you recognise from the white marks on your kit, training fasted or on a low-carbohydrate diet, two sessions back to back in one day. For an hour of weight training in a temperate gym, water is enough and the day's food does the rest.\u003c\/p\u003e\n\u003cp\u003eThe product \u003cstrong\u003econtains tree nuts (coconut)\u003c\/strong\u003e — an allergen that the words “coconut water” often make people overlook. It is made in a facility that also handles milk, soya, eggs, tree nuts, peanuts, wheat and crustaceans. The manufacturer \u003cstrong\u003eadvises against it for pregnant and breastfeeding women without medical advice\u003c\/strong\u003e and reminds you not to exceed the stated dose. A concentrated sodium intake calls for particular caution in cases of high blood pressure, kidney failure or diuretic treatment: put the question to your doctor beforehand, not afterwards.\u003c\/p\u003e\n\u003cp\u003eWhat not to expect from it: this is not a pre-workout, it contains no caffeine and it does not give you energy. Nor is it an endurance drink in the regulatory sense — with 1 g of carbohydrate per serving, the formula does not meet the compositional conditions that would allow a claim about endurance performance or about water absorption. Finally, an electrolyte drink makes up for neither a calorie deficit nor a lack of sleep.\u003c\/p\u003e\n\n\u003ch2\u003e1Lytes or a cyclic dextrin on a long outing?\u003c\/h2\u003e\n\u003cp\u003eThe two products address different problems, and confusing them costs you sessions.\u003c\/p\u003e\n\u003cp\u003eOn a two- or three-hour effort — trail running, cycling, triathlon — what limits you first is glycogen, not sodium. That is where \u003ca href=\"\/en\/collections\/cyclic-dextrin\"\u003ecyclic dextrin\u003c\/a\u003e is the better choice: it supplies the carbohydrate, it is well tolerated digestively, and sodium and glucose share a common transporter in the gut, so the presence of carbohydrate also speeds up water absorption. \u003ca href=\"\/en\/collections\/maltodextrine\"\u003eMaltodextrin\u003c\/a\u003e does the same job for less money, with a less comfortable osmolarity.\u003c\/p\u003e\n\u003cp\u003e1Lytes is the better choice when carbohydrate is not the issue: a strength session at 32 degrees, fasted training, a two-session day, a cutting phase with restricted salt. It is also the logical partner to a cyclic dextrin on a long event, since carbohydrate powders are generally low in sodium. Nothing stops you mixing the two in the same bottle. For a simply flavoured drink outside training, look instead at the \u003ca href=\"\/en\/collections\/boisson-sans-sucre-bolero\"\u003eBolero sugar-free drinks\u003c\/a\u003e.\u003c\/p\u003e\n\n\u003ch2\u003eFrequently asked questions\u003c\/h2\u003e\n\u003ch3\u003eHow many servings are there in a tub of 1Lytes?\u003c\/h3\u003e\n\u003cp\u003eThirty 5.5 g servings in the 165 g size, forty in the 220 g size. At one serving per sweaty session, that covers one to two months depending on how you train. The net weight of the item you order is printed on the tub label.\u003c\/p\u003e\n\u003ch3\u003eHow much water should a serving be mixed with?\u003c\/h3\u003e\n\u003cp\u003eFrom 240 to 350 ml of cold water, depending on the concentration you can tolerate. Diluting towards the upper end softens the salty taste and brings the drink closer to a concentration that sits comfortably in the stomach. Drink it within two hours of mixing.\u003c\/p\u003e\n\u003ch3\u003eIs 1Lytes an isotonic drink?\u003c\/h3\u003e\n\u003cp\u003eNo, and the distinction has practical consequences. An isotonic drink in the regulatory sense combines carbohydrate and electrolytes in defined proportions — from 80 to 350 kcal per litre, of which at least 75% comes from carbohydrate. At 10 kcal per serving, 1Lytes does not fall into that category. It is a mineral powder, not a complete sports drink.\u003c\/p\u003e\n\u003ch3\u003eHow much potassium does a serving supply?\u003c\/h3\u003e\n\u003cp\u003e99 mg, or around 5% of the nutrient reference value, which is 2,000 mg a day. That is not much, and it is consistent: sweat contains far less potassium than sodium, and the day's fruit and vegetables supply a great deal more. Do not count on this powder to cover a potassium requirement.\u003c\/p\u003e\n\u003ch3\u003eCan you drink it every day?\u003c\/h3\u003e\n\u003cp\u003eThat is not what it is for. The logic of the product is to make up for real losses: with no sweaty session there is nothing to make up for, and a normal diet supplies sodium in abundance. Keep it for hot days, long sessions and back-to-back training. On ordinary days, water is enough.\u003c\/p\u003e\n\u003ch3\u003eDoes it contain caffeine or sugar?\u003c\/h3\u003e\n\u003cp\u003eNeither. There is no caffeine in the formula: this is not a pre-workout. And the label shows 0 g of sugars for 1 g of carbohydrate per serving, the sweetener being sucralose. It can therefore be drunk in the evening with no effect on sleep, which is not the case with a booster.\u003c\/p\u003e\n\u003ch3\u003eWhat allergens does 1Lytes contain?\u003c\/h3\u003e\n\u003cp\u003eIt contains tree nuts, in the form of coconut water powder — a point often missed, because coconut water does not spontaneously suggest an allergen. The production site also handles milk, soya, eggs, peanuts, wheat and crustaceans, hence a risk of traces.\u003c\/p\u003e\n\u003ch3\u003eCan it be mixed with a protein or with amino acids?\u003c\/h3\u003e\n\u003cp\u003eYes, with no known interaction. Mixing it with a carbohydrate powder even makes sense on long efforts. With a protein, the acidity of the mix can change the texture depending on the formula used: try it on a half serving before committing a whole bottle. The \u003ca href=\"\/en\/collections\/citrulline\"\u003ecitrulline\u003c\/a\u003e in 1Lytes is not quantified, so bear that in mind if you already take some separately.\u003c\/p\u003e\n\n\u003ch2\u003eWhere can you buy Rule One 1Lytes?\u003c\/h2\u003e\n\u003cp\u003eThis page lets you order the flavours, and we ship throughout France and Europe. In the Languedoc climate the question is not a theoretical one: between June and September, the losses on an outing around Montpellier are nothing like those of a session in an air-conditioned gym. In our Vendargues shop, about ten minutes from Montpellier, we compare labels on the only line that really counts, the milligrams of sodium per made-up serving. The rest of the range is in our \u003ca href=\"\/en\/collections\/nutrition-sportive\"\u003esports nutrition\u003c\/a\u003e aisle.\u003c\/p\u003e","brand":"Rule1","offers":[{"title":"Blue Raspberry","offer_id":51160704254279,"sku":"PWB-P47939","price":28.9,"currency_code":"EUR","in_stock":false},{"title":"Citron Vert","offer_id":51160704287047,"sku":"PWB-P47929","price":28.9,"currency_code":"EUR","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0881\/9467\/9111\/files\/Rule-One-1Lytes-Electrolytes-Hydratation-Sport-carre.png?v=1788598358"},{"product_id":"trainedbyjp-hydration-formule-electrolytes-recuperation","title":"TBJP Hydration - Electrolyte Formula for Hydration and Sports Recovery","description":"\u003ch2\u003eWhat is TBJP Hydration?\u003c\/h2\u003e\n\u003cp\u003eTrainedByJP Hydration is a powdered \u003ca href=\"\/en\/collections\/electrolytes\"\u003eelectrolyte\u003c\/a\u003e drink, to be diluted, dosed at 10 g per serving. It combines three mineral sources — potassium citrate, magnesium citrate and Himalayan pink salt — with 3 g of taurine, an unusually high amount for this type of product.\u003c\/p\u003e\n\u003cp\u003eThe principle behind an electrolyte drink is simple: sweat does not just make you lose water, it also carries away sodium, potassium, magnesium and chloride. Drinking plain water after a very sweaty session restores the volume but not the composition. That is what this type of formula sets out to put right.\u003c\/p\u003e\n\u003cp\u003eThe flavours listed: Melon \u0026amp; Apple, Pineapple \u0026amp; Strawberry and Pink Lemonade. The number of servings per tub is not published by the manufacturer in the information available to us; the packaging carries it. The rest of the range appears in our \u003ca href=\"\/en\/collections\/trainedbyjp\"\u003eTrainedByJP\u003c\/a\u003e aisle.\u003c\/p\u003e\n\n\u003ch2\u003eWhat does a 10 g serving contain?\u003c\/h2\u003e\n\u003ctable\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth\u003eIngredient\u003c\/th\u003e\n\u003cth\u003ePer 10 g serving\u003c\/th\u003e\n\u003cth\u003eRole in the formula\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003eTaurine\u003c\/td\u003e\n\u003ctd\u003e3,000 mg\u003c\/td\u003e\n\u003ctd\u003eSulphur-containing amino acid, found in muscle and the nervous system\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eTripotassium citrate\u003c\/td\u003e\n\u003ctd\u003e1,160 mg\u003c\/td\u003e\n\u003ctd\u003ePotassium salt, citrate form\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eFructo-oligosaccharides (FOS)\u003c\/td\u003e\n\u003ctd\u003e1,000 mg\u003c\/td\u003e\n\u003ctd\u003eSoluble prebiotic fibre\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eWatermelon extract 5:1\u003c\/td\u003e\n\u003ctd\u003e500 mg\u003c\/td\u003e\n\u003ctd\u003eConcentrated fruit extract\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eMagnesium citrate\u003c\/td\u003e\n\u003ctd\u003e465 mg\u003c\/td\u003e\n\u003ctd\u003eMagnesium salt, citrate form\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eHimalayan pink salt\u003c\/td\u003e\n\u003ctd\u003e450 mg\u003c\/td\u003e\n\u003ctd\u003eSource of sodium and chloride\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eSodium chloride\u003c\/td\u003e\n\u003ctd\u003e100 mg\u003c\/td\u003e\n\u003ctd\u003eAdditional sodium\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003eOne important caveat has to be set out right away. \u003cstrong\u003eThe manufacturer declares the weight of the salts, not the amount of mineral they provide.\u003c\/strong\u003e 1,160 mg of potassium citrate is not 1,160 mg of potassium: the citrate accounts for most of the mass. The same goes for the magnesium and for the sodium. Yet on an electrolyte drink, \u003cstrong\u003eit is precisely these elemental values that let you compare one product with another\u003c\/strong\u003e, and they are not published. We are not going to recalculate them in the manufacturer's place: it is a point we have raised, and the label on the tub you receive is what counts. Nor are the energy values disclosed.\u003c\/p\u003e\n\u003cp\u003eThat said, what is quantified is worth pausing over. \u003cstrong\u003e3 g of taurine per serving is a straightforward dose\u003c\/strong\u003e: that is three times what a can of energy drink contains, and more than most hydration drinks on the market, which often settle for 500 mg to 1 g. Taurine plays a part in the osmotic balance of the muscle cell, that is to say in how much water it holds — which is consistent with the product's positioning. The \u003ca href=\"\/en\/collections\/taurine\"\u003etaurine\u003c\/a\u003e aisle offers it on its own if you want to add some to another base.\u003c\/p\u003e\n\u003cp\u003eThe choice of \u003cstrong\u003ecitrate forms\u003c\/strong\u003e for the potassium and the magnesium is likewise sensible. Citrate is highly soluble, which is essential in a drink, and it is better tolerated digestively than the oxide. On a powder meant to be drunk during exercise, that is not a cosmetic detail.\u003c\/p\u003e\n\u003cp\u003eThe \u003cstrong\u003e1,000 mg of fructo-oligosaccharides\u003c\/strong\u003e are more debatable in this context: these are prebiotic fibres, which ferment in the colon. At 1 g per serving the effect stays mild, but it is an ingredient you would happily do without in a drink taken during an intense session, particularly if you have a sensitive stomach.\u003c\/p\u003e\n\u003cp\u003eLastly, \u003cstrong\u003eno health claim is authorised for taurine, watermelon extract or FOS\u003c\/strong\u003e. Magnesium does have one, provided it is present in a significant amount — which the absence of an elemental value makes impossible to verify here.\u003c\/p\u003e\n\n\u003ch4\u003eIngredients list\u003c\/h4\u003e\n\u003cp\u003eTaurine, acidity regulator (citric acid), tripotassium citrate, fructo-oligosaccharides, watermelon extract 5:1, magnesium citrate, Himalayan pink salt, acidity regulator (malic acid), flavouring, tricalcium phosphate, anti-caking agent (silicon dioxide), sweetener (sucralose). Suitable for vegetarians and vegans. \u003cstrong\u003eMade in a factory that handles MILK, EGGS, SOYA and GLUTEN.\u003c\/strong\u003e\u003c\/p\u003e\n\n\u003ch2\u003eHow do you take TBJP Hydration?\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eDose:\u003c\/strong\u003e one scoop, i.e. 10 g. \u003cstrong\u003eLiquid:\u003c\/strong\u003e 250 to 350 ml of cool water. \u003cstrong\u003eTiming:\u003c\/strong\u003e before the session, during training, or straight afterwards. \u003cstrong\u003eFrequency:\u003c\/strong\u003e one serving per session. \u003cstrong\u003eDuration:\u003c\/strong\u003e there is no notion of a course here, use is tied to training.\u003c\/p\u003e\n\u003cp\u003eThe volume of liquid given produces a fairly concentrated, acidic drink, citric acid and malic acid being at the top of the list after taurine. If you drink it during exercise, \u003cstrong\u003ego up to 500 ml instead\u003c\/strong\u003e: the drink goes down better, it hydrates more, and a less concentrated solution sits more lightly on the stomach when your heart is pounding.\u003c\/p\u003e\n\u003cp\u003eThe best slot depends on your situation. As a precaution, a diluted serving drunk in the hour before a session in a hot gym prepares you better than a glass of water downed in the changing room. During exercise, sip it across the whole session rather than swallowing it in one go. Afterwards, taking it mainly serves to restore what has been lost through sweat.\u003c\/p\u003e\n\u003cp\u003eThe product does not provide carbohydrate in any useful amount, which is a deliberate choice. For a long session you therefore need to add an energy source: a \u003ca href=\"\/en\/collections\/creme-de-riz\"\u003ecream of rice\u003c\/a\u003e beforehand, or a carbohydrate powder during. In the same way, if you are after an amino acid intake, it pairs happily with \u003ca href=\"\/en\/collections\/eaa\"\u003eEAAs\u003c\/a\u003e in the same shaker.\u003c\/p\u003e\n\u003cp\u003eA practical point: the powder is hygroscopic, as all electrolyte salts are. Reseal the tub properly and keep it dry, otherwise it will set into a solid block within a few weeks.\u003c\/p\u003e\n\n\u003ch2\u003eWho is this formula suitable for, and who is it not suitable for?\u003c\/h2\u003e\n\u003cp\u003eIt suits someone who sweats a lot: training in a gym without air conditioning, sessions of over an hour, endurance sports, or simply summer in the south of France. It is in these situations that mineral losses become real and that an electrolyte drink is of measurable use.\u003c\/p\u003e\n\u003cp\u003eIt also suits those looking for a sugar-free drink for training: the sweetness comes from sucralose, and the formula provides no carbohydrate.\u003c\/p\u003e\n\u003cp\u003eIt is \u003cstrong\u003ecompatible with vegetarian and vegan diets\u003c\/strong\u003e, which the manufacturer states explicitly. On the other hand, it is made in a factory that handles milk, eggs, soya and gluten: in the case of a severe allergy, that point alone rules it out.\u003c\/p\u003e\n\u003cp\u003eIt suits you less well if you have a sensitive stomach during exercise, because of the 1 g of fructo-oligosaccharides and the acidity of the drink. Nor is it suitable if you are on a low-potassium diet or taking a treatment that acts on blood potassium: in that case the question is one for your doctor, and the absence of published elemental values makes it all the more necessary to show him or her the label.\u003c\/p\u003e\n\u003cp\u003eWhat not to expect from it: \u003cstrong\u003ean electrolyte drink does not improve performance in someone who is properly hydrated.\u003c\/strong\u003e It makes up for losses, it does not create an advantage. If your sessions last forty minutes in an air-conditioned gym, a glass of water does the same job for nothing. And it does not rule out cramp in any guaranteed way: cramp has multiple causes, and putting it down to electrolytes alone is a convenient simplification that we will not be repeating.\u003c\/p\u003e\n\n\u003ch2\u003eElectrolyte drink or a course of magnesium?\u003c\/h2\u003e\n\u003cp\u003eBoth contain magnesium and yet they are made for opposite situations.\u003c\/p\u003e\n\u003cp\u003eA \u003ca href=\"\/en\/collections\/magnesium\"\u003emagnesium\u003c\/a\u003e supplement is taken every day, at a known dose, over several weeks, to correct an insufficient intake. It is the better choice if you get night cramps, if your diet is low in magnesium, or if you are after an underlying effect. It carries an authorised claim: magnesium contributes to normal muscle function, to the normal functioning of the nervous system and to a reduction of tiredness and fatigue.\u003c\/p\u003e\n\u003cp\u003eTBJP Hydration answers a different logic: a one-off serving, around the session, with sodium and potassium that the daily supplement does not provide. It is the better choice if your problem is sweat, heat or the length of your sessions. It is not a background product, and it does not replace a course.\u003c\/p\u003e\n\u003cp\u003eThere is nothing to stop you combining the two: magnesium in the evening, the electrolyte drink at training. They overlap only very partially. The full aisle can be compared in our \u003ca href=\"\/en\/collections\/nutrition-sportive\"\u003esports nutrition\u003c\/a\u003e section.\u003c\/p\u003e\n\n\u003ch2\u003eFrequently asked questions\u003c\/h2\u003e\n\u003ch3\u003eHow much sodium and potassium per serving?\u003c\/h3\u003e\n\u003cp\u003eThe manufacturer does not publish the elemental mineral amounts, only the weight of the salts: 1,160 mg of potassium citrate, 465 mg of magnesium citrate, 450 mg of pink salt and 100 mg of sodium chloride. Yet it is the elemental values that let you compare two products. The label on the tub you receive is the only reference.\u003c\/p\u003e\n\u003ch3\u003eWhy 3 g of taurine in a hydration drink?\u003c\/h3\u003e\n\u003cp\u003eBecause taurine plays a part in the osmotic balance of the muscle cell, and therefore in the water it holds. That is consistent with the aim of the product. 3 g is a straightforward dose: three times what a can of energy drink contains, and well above most competing formulas.\u003c\/p\u003e\n\u003ch3\u003eIs there any caffeine?\u003c\/h3\u003e\n\u003cp\u003eNo, none at all. The formula contains no stimulant and can therefore be used at any time of day, including for an evening session. Taurine has no stimulant effect in itself, contrary to a widespread idea born of its presence in energy drinks.\u003c\/p\u003e\n\u003ch3\u003eDoes the product provide carbohydrate?\u003c\/h3\u003e\n\u003cp\u003eNot in any useful amount. This is an electrolyte formula, not an energy drink. For a long session you need to add a separate carbohydrate source. The sweetness comes from sucralose, with no significant calorie contribution.\u003c\/p\u003e\n\u003ch3\u003eIs it suitable for vegans?\u003c\/h3\u003e\n\u003cp\u003eYes, the manufacturer states so explicitly, and no ingredient on the list is of animal origin. The point to watch concerns the production factory, which handles milk, eggs, soya and gluten — which is a matter of cross-contamination and not of the formula.\u003c\/p\u003e\n\u003ch3\u003eDoes it prevent cramp?\u003c\/h3\u003e\n\u003cp\u003eNobody can guarantee that, and no claim of that kind is authorised. Cramp during exercise has multiple causes: neuromuscular fatigue, dehydration, mineral losses, unsuitable training. Restoring lost electrolytes is reasonable; promising that cramp will disappear is not.\u003c\/p\u003e\n\u003ch3\u003eHow much water should you use?\u003c\/h3\u003e\n\u003cp\u003eThe manufacturer gives 250 to 350 ml for one scoop. In practice, 400 to 500 ml produce a less acidic drink, more pleasant to sip and more hydrating — which remains the primary aim. Adjust it to the length of the session and the ambient heat.\u003c\/p\u003e\n\n\u003ch2\u003eWhere can you buy TBJP Hydration?\u003c\/h2\u003e\n\u003cp\u003eThe flavours can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is a product with a very pronounced season: between June and September, in a region where people train at 30 degrees, it makes sense in a way nobody argues with. In January, in an air-conditioned gym, far less so. The other training drinks can be compared in our \u003ca href=\"\/en\/collections\/bcaa-eaa\"\u003eBCAA\u003c\/a\u003e aisle.\u003c\/p\u003e","brand":"Trained by JP","offers":[{"title":"Melon \u0026 Apple","offer_id":54294394503495,"sku":"PWB-P50012","price":29.9,"currency_code":"EUR","in_stock":false},{"title":"Pineapple \u0026 Strawberry","offer_id":54294394536263,"sku":"PWB-P50406","price":29.9,"currency_code":"EUR","in_stock":false},{"title":"Pink Lemonade","offer_id":54294394569031,"sku":"PWB-P50407","price":29.9,"currency_code":"EUR","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0881\/9467\/9111\/files\/TrainedByJP-Hydration-Formule-Electrolytes-Recuperation-Sport-carre.png?v=1788604296"},{"product_id":"raw-nutrition-hydration-complexe-electrolytes-performance","title":"RAW Nutrition - Hydration - Electrolyte Complex for Hydration and Performance","description":"\u003ch2\u003eWhat is Raw Nutrition Hydration?\u003c\/h2\u003e\n\u003cp\u003eRaw Nutrition Hydration is an electrolyte powder to be mixed with water, designed to be drunk during or straight after exercise. One scoop of roughly 6.6 g provides 500 mg of sodium, 150 mg of potassium, 50 mg of magnesium and 500 mg of coconut water powder. There is nothing else in the formula beyond those four inputs, an acidity regulator, a flavouring, a sweetener and an anti-caking agent.\u003c\/p\u003e\n\u003cp\u003eSo this is a hydration drink, not an energy drink: \u003cstrong\u003eit contains no caffeine, no carbohydrates in any meaningful amount and no amino acids\u003c\/strong\u003e. It does not replace water, it replaces what you lose in the water — that is, the minerals flushed out through sweat. The distinction looks obvious written down like that; it is far less obvious on the shelf, where the two families look much alike.\u003c\/p\u003e\n\u003cp\u003eRaw Nutrition is an American brand whose remaining range appears in our \u003ca href=\"\/en\/collections\/raw-nutrition\"\u003eRaw Nutrition\u003c\/a\u003e section. This particular product sits in our \u003ca href=\"\/en\/collections\/electrolytes\"\u003eelectrolytes\u003c\/a\u003e selection, alongside formulas with more or less sodium depending on the intended use.\u003c\/p\u003e\n\n\u003ch2\u003eWhat does a dose of Raw Nutrition Hydration contain?\u003c\/h2\u003e\n\u003ctable\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth\u003eComposition\u003c\/th\u003e\n\u003cth\u003ePer 6.6 g scoop\u003c\/th\u003e\n\u003cth\u003e% NRV\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003eSodium\u003c\/td\u003e\n\u003ctd\u003e500 mg\u003c\/td\u003e\n\u003ctd\u003eNRV not established\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003ePotassium\u003c\/td\u003e\n\u003ctd\u003e150 mg\u003c\/td\u003e\n\u003ctd\u003eabout 7.5%\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eMagnesium\u003c\/td\u003e\n\u003ctd\u003e50 mg\u003c\/td\u003e\n\u003ctd\u003eabout 13%\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eCoconut water powder\u003c\/td\u003e\n\u003ctd\u003e500 mg\u003c\/td\u003e\n\u003ctd\u003eNRV not established\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eRecommended volume of water\u003c\/td\u003e\n\u003ctd colspan=\"2\"\u003e300 to 450 ml per scoop\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003eThe NRV percentages are calculated from the European reference values: 2,000 mg for potassium, 375 mg for magnesium. Sodium has no reference value of that kind.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThe figure that really matters in this formula is the sodium: 500 mg per scoop.\u003c\/strong\u003e It is the mineral you lose most through sweat, by a long way, and it is the one most people never think to replace. For scale, 500 mg of sodium corresponds to roughly 1.25 g of table salt. For an hour-long session in an air-conditioned gym, that is generous. For two hours of running in July in Montpellier, it is reasonable.\u003c\/p\u003e\n\u003cp\u003eThe other two minerals are dosed far more modestly, and it is better said plainly than glossed over: \u003cstrong\u003eat 150 mg of potassium and 50 mg of magnesium, the product stays below the regulatory threshold that would allow it to be called a “source of” either one\u003c\/strong\u003e. They are there to accompany the sodium, not as the main contribution. If what you actually need is magnesium, our \u003ca href=\"\/en\/collections\/magnesium\"\u003emagnesium\u003c\/a\u003e section is where to go, with dosages in an entirely different league.\u003c\/p\u003e\n\u003cp\u003eThe coconut water powder, at 500 mg, is a supporting and flavouring ingredient. You sometimes read that it amounts to an electrolyte source in its own right: at that quantity, no. The product's minerals come from the added salts — sodium chloride, potassium citrate, magnesium citrate — not from the coconut.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eData missing from the manufacturer's documentation:\u003c\/strong\u003e the energy value per scoop and the number of servings per tub are not disclosed. We will not invent them. The net content is shown on the packaging you receive.\u003c\/p\u003e\n\n\u003ch4\u003eIngredients list\u003c\/h4\u003e\n\u003cp\u003eCoconut water powder, sodium chloride, potassium citrate, magnesium citrate, citric acid, flavourings, sweetener (sucralose), silicon dioxide.\u003c\/p\u003e\n\u003cp\u003eNo major allergen is declared as an ingredient. The manufacturer does, however, state that production takes place on equipment that also handles \u003cstrong\u003eMILK\u003c\/strong\u003e, \u003cstrong\u003eSOYA\u003c\/strong\u003e, \u003cstrong\u003eEGGS\u003c\/strong\u003e, \u003cstrong\u003eGLUTEN\u003c\/strong\u003e and \u003cstrong\u003eTREE NUTS\u003c\/strong\u003e.\u003c\/p\u003e\n\n\u003ch2\u003eHow should Raw Nutrition Hydration be taken?\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eDose:\u003c\/strong\u003e 1 scoop, roughly 6.6 g. \u003cstrong\u003eLiquid:\u003c\/strong\u003e 300 to 450 ml of water. \u003cstrong\u003eTiming:\u003c\/strong\u003e during training, or immediately after exercise. \u003cstrong\u003eFrequency:\u003c\/strong\u003e depending on the session, one dose per workout. \u003cstrong\u003eDuration:\u003c\/strong\u003e the manufacturer sets no course length — this is not a product used as a course, but session by session.\u003c\/p\u003e\n\u003cp\u003eShake vigorously until fully dissolved: the salts settle at the bottom of the shaker if you merely stir. The amount of water is a matter of taste, and it changes the result a great deal. At 300 ml, the drink is decidedly salty; at 450 ml, it passes almost for flavoured water. If you are starting out, begin at 450 ml and tighten it up afterwards.\u003c\/p\u003e\n\u003cp\u003eThe best way to use it is regular sips through the session rather than a glass downed in one at the end. A bottle prepared in advance and drunk in small amounts does the job better — a \u003ca href=\"\/en\/collections\/accessoires\"\u003eshaker or a bottle\u003c\/a\u003e within reach makes more difference than a dose measured to the tenth of a gram.\u003c\/p\u003e\n\u003cp\u003eA common-sense remark, because we are often asked: in cool weather, for an hour of weight training without much sweating, this product is of little use. It comes into its own as soon as the session runs past the hour, the weather is hot, or you come out with a soaked T-shirt and white marks on your skin. Those marks are your 500 mg of sodium.\u003c\/p\u003e\n\n\u003ch2\u003eWho is Raw Nutrition Hydration for, and who is it not for?\u003c\/h2\u003e\n\u003cp\u003eIt suits the endurance runner, the CrossFit athlete, the team-sport player in summer, the cyclist, and anyone who sweats heavily and complains of flat ends to their sessions even though their diet is in order. It also works very well for long fasted sessions, where you want nothing calorific added.\u003c\/p\u003e\n\u003cp\u003eIt is not for you if you follow a low-salt diet for medical reasons: \u003cstrong\u003e500 mg of sodium per dose is not a neutral amount\u003c\/strong\u003e, and that question is one for your doctor before you buy, not after. The same applies with treated high blood pressure or known kidney failure. Pregnant and breastfeeding women should seek the advice of a healthcare professional before taking any supplement.\u003c\/p\u003e\n\u003cp\u003eNor is it for you if what you are after is energy: there are no carbohydrates and no caffeine here. To sustain a long session energetically, carbohydrates are what you need, over on the side of \u003ca href=\"\/en\/collections\/cyclic-dextrin\"\u003ecyclic dextrin\u003c\/a\u003e or \u003ca href=\"\/en\/collections\/maltodextrine\"\u003emaltodextrin\u003c\/a\u003e, and both mix with this powder in the same shaker without any trouble.\u003c\/p\u003e\n\u003cp\u003eWhat not to expect from it: this product will not make you progress, will not burn fat and does not replace the act of drinking. It complements water, it is not a substitute for it. And it will not fix cramps whose cause lies elsewhere — short sleep, a badly judged session, insufficient overall fluid intake across the day. Mineral supplementation is only one of the factors in play.\u003c\/p\u003e\n\n\u003ch2\u003eElectrolyte powder or EAAs during exercise?\u003c\/h2\u003e\n\u003cp\u003eThis is the real decision in this category, and it depends entirely on how long the session is and on what you ate beforehand.\u003c\/p\u003e\n\u003cp\u003eAn electrolyte powder like this one supplies only minerals and water. It is the better choice when the session is short to medium, when it is hot, when you have eaten within the previous three hours, and when you do not want to add any calories. It is also the simpler choice: one scoop, water, done.\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"\/en\/collections\/eaa\"\u003eEAAs\u003c\/a\u003e provide the essential amino acids and, in many formulas, a little electrolyte content alongside. They are the better choice for a long fasted session, early in the morning, or when your last meal was five or six hours ago. Some formulas in fact combine both functions, and they save you stacking two powders.\u003c\/p\u003e\n\u003cp\u003eIf you are torn, the question to ask yourself is not “which is better” but “what am I short of during this particular session”. You are sweating and you are well fed: electrolytes. You have been training fasted for a long stretch: EAAs, or both together. And for very long efforts, neither one removes the need for carbohydrates, which are to be found over on the side of \u003ca href=\"\/en\/collections\/boisson-energisante\"\u003eenergy drinks\u003c\/a\u003e and carbohydrate powders.\u003c\/p\u003e\n\n\u003ch2\u003eFrequently asked questions\u003c\/h2\u003e\n\u003ch3\u003eHow much sodium per dose, and is that a lot?\u003c\/h3\u003e\n\u003cp\u003e500 mg of sodium per 6.6 g scoop, the equivalent of roughly 1.25 g of salt. It is a solid dose, matched to genuine sweating. For a short session with little sweat, it is more than you need; for two hours in high summer, it is consistent with the losses.\u003c\/p\u003e\n\u003ch3\u003eCan you drink it outside of sessions?\u003c\/h3\u003e\n\u003cp\u003eThe manufacturer positions the product during or after exercise. Nothing stops you drinking it in very hot weather outside of sport, but that is not its intended use, and your sodium intake still bears watching if you already get plenty of it from food.\u003c\/p\u003e\n\u003ch3\u003eDoes it replace water?\u003c\/h3\u003e\n\u003cp\u003eNo, and that is the most common confusion. The powder is diluted in water: it adds minerals to your hydration, it does not replace it. Your requirements in terms of volume of water stay exactly the same.\u003c\/p\u003e\n\u003ch3\u003eAre there any carbohydrates or caffeine?\u003c\/h3\u003e\n\u003cp\u003eNeither one. The formula consists of mineral salts, coconut water powder, an acidity regulator, a flavouring, sucralose and an anti-caking agent. No stimulant, which makes it usable in the evening with no consequences for sleep.\u003c\/p\u003e\n\u003ch3\u003eIs 50 mg of magnesium enough?\u003c\/h3\u003e\n\u003cp\u003eNot if your aim is a magnesium intake. At 50 mg, you are at about 13% of the nutrient reference value, below the threshold that would qualify the product as a source of magnesium. This magnesium accompanies the sodium, it does not replace it as a selling point.\u003c\/p\u003e\n\u003ch3\u003eCan it be mixed with other powders?\u003c\/h3\u003e\n\u003cp\u003eYes, with no particular difficulty alongside carbohydrates or amino acids in the same shaker. Just avoid adding a protein to it: the mix turns thick and unpleasant to drink during exercise, and that is not the moment of the day for it.\u003c\/p\u003e\n\u003ch3\u003eIs it suitable for vegetarians and vegans?\u003c\/h3\u003e\n\u003cp\u003eNo ingredient of animal origin appears in the list. The manufacturer does not, however, explicitly claim vegan status, and manufacturing takes place on equipment that handles milk and eggs among other things. If the requirement is strict, the label on the tub you receive is what counts.\u003c\/p\u003e\n\n\u003ch2\u003eWhere can you buy Raw Nutrition Hydration?\u003c\/h2\u003e\n\u003cp\u003eThe product can be ordered from this page, and we ship anywhere in France and Europe. At the Vendargues shop, around ten minutes from Montpellier, this is the powder we bring out as soon as the thermometer passes thirty degrees and a customer describes flat ends to their sessions for no apparent reason: nine times out of ten, the answer lies in sodium, not in another booster. The rest of the range can be browsed in our \u003ca href=\"\/en\/collections\/nutrition-sportive\"\u003esports nutrition\u003c\/a\u003e section.\u003c\/p\u003e","brand":"Raw Nutrition","offers":[{"title":"Blue Raspberry","offer_id":54294432186695,"sku":"810193920333","price":32.9,"currency_code":"EUR","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0881\/9467\/9111\/files\/RAW-Nutrition-Hydration-Complexe-Electrolytes-Performance-carre.png?v=1788603287"},{"product_id":"io-genix-hydra-train-complexe-hydratation-acides-amines","title":"IO Genix Hydra Train - Hydration \u0026 Amino Acid Complex","description":"\u003ch2\u003eWhat is IO Genix Hydra Train?\u003c\/h2\u003e\n\u003cp\u003eIO Genix Hydra Train is a powder for dilution that combines two approaches rarely brought together: an \u003ca href=\"\/en\/collections\/electrolytes\"\u003eelectrolyte\u003c\/a\u003e drink and an amino acid supply. A 6.5 g serving provides 2 g of alanyl-glutamine blend, 1 g of taurine, 1 g of D-ribose and 1 g of coconut water powder, with zinc, magnesium, sodium and chloride to round it off.\u003c\/p\u003e\n\u003cp\u003eThe daily amount set by the manufacturer is \u003cstrong\u003etwo servings, that is 13 g per day\u003c\/strong\u003e. This is worth noting straight away, because every figure on the label exists in two versions depending on whether you are talking about one serving or the full day.\u003c\/p\u003e\n\u003cp\u003eThe flavours listed: Mango and Cherry-Cola. The number of servings per tub is not published by the manufacturer in the information available to us. The rest of the Spanish range can be found in our \u003ca href=\"\/en\/collections\/gammes-io-genix\"\u003eIO Genix\u003c\/a\u003e section.\u003c\/p\u003e\n\n\u003ch2\u003eWhat does a 6.5 g serving contain?\u003c\/h2\u003e\n\u003ctable\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth\u003eComposition\u003c\/th\u003e\n\u003cth\u003ePer 6.5 g serving\u003c\/th\u003e\n\u003cth\u003ePer day (2 servings)\u003c\/th\u003e\n\u003cth\u003e% NRV per day\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003eAlanyl-glutamine blend\u003c\/td\u003e\n\u003ctd\u003e2,000 mg\u003c\/td\u003e\n\u003ctd\u003e4,000 mg\u003c\/td\u003e\n\u003ctd\u003eNot established\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eof which L-alanine\u003c\/td\u003e\n\u003ctd\u003e1,000 mg\u003c\/td\u003e\n\u003ctd\u003e2,000 mg\u003c\/td\u003e\n\u003ctd\u003eNot established\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eof which L-glutamine KYOWA QUALITY®\u003c\/td\u003e\n\u003ctd\u003e1,000 mg\u003c\/td\u003e\n\u003ctd\u003e2,000 mg\u003c\/td\u003e\n\u003ctd\u003eNot established\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eTaurine\u003c\/td\u003e\n\u003ctd\u003e1,000 mg\u003c\/td\u003e\n\u003ctd\u003e2,000 mg\u003c\/td\u003e\n\u003ctd\u003eNot established\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eD-RIBOSE®\u003c\/td\u003e\n\u003ctd\u003e1,000 mg\u003c\/td\u003e\n\u003ctd\u003e2,000 mg\u003c\/td\u003e\n\u003ctd\u003eNot established\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eCoconut water powder (\u003cem\u003eCocos nucifera L.\u003c\/em\u003e)\u003c\/td\u003e\n\u003ctd\u003e1,000 mg\u003c\/td\u003e\n\u003ctd\u003e2,000 mg\u003c\/td\u003e\n\u003ctd\u003eNot established\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eChloride\u003c\/td\u003e\n\u003ctd\u003e200.4 mg\u003c\/td\u003e\n\u003ctd\u003e400.8 mg\u003c\/td\u003e\n\u003ctd\u003e50.1%\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eSodium\u003c\/td\u003e\n\u003ctd\u003e129.84 mg\u003c\/td\u003e\n\u003ctd\u003e259.68 mg\u003c\/td\u003e\n\u003ctd\u003e—\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eZinc\u003c\/td\u003e\n\u003ctd\u003e7.5 mg\u003c\/td\u003e\n\u003ctd\u003e15 mg\u003c\/td\u003e\n\u003ctd\u003e150%\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eMagnesium\u003c\/td\u003e\n\u003ctd\u003e50 mg\u003c\/td\u003e\n\u003ctd\u003e100 mg\u003c\/td\u003e\n\u003ctd\u003e26.6%\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003eThe manufacturer does not publish the energy values or the macronutrients of its product in the information available to us.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThe most important figure in this table is not an amino acid, it is the zinc.\u003c\/strong\u003e At two servings a day you reach 15 mg, which is 150% of the reference value — and that is exactly the daily ceiling set in France for food supplements. The direct and very practical consequence: \u003cstrong\u003eif you already take a \u003ca href=\"\/en\/collections\/zinc\"\u003ezinc\u003c\/a\u003e supplement, a ZMA or a multivitamin, you will go over that ceiling without noticing\u003c\/strong\u003e. This is not a detail, and nobody flags it on this kind of product.\u003c\/p\u003e\n\u003cp\u003eThe \u003cstrong\u003ealanyl-glutamine blend\u003c\/strong\u003e is where the formula is genuinely original. Free glutamine is not very stable in solution; combined with alanine, it forms a dipeptide that holds up better in a liquid and therefore lends itself to a drink prepared in advance. It is a technical choice consistent with the intended use — a bottle you sip over an hour — rather than a marketing argument. Our \u003ca href=\"\/en\/collections\/glutamine\"\u003eglutamine\u003c\/a\u003e section offers the free form for those who prefer it.\u003c\/p\u003e\n\u003cp\u003eThe \u003cstrong\u003e100 mg of magnesium per day\u003c\/strong\u003e covers a quarter of the reference value, which allows an authorised claim: \u003cstrong\u003emagnesium contributes to normal muscle function, to electrolyte balance and to a reduction of tiredness and fatigue.\u003c\/strong\u003e Zinc, at 15 mg, contributes to normal protein synthesis and to the normal function of the immune system. These are the only two ingredients in the formula that carry claims: neither taurine, nor glutamine, nor D-ribose, nor coconut water has any.\u003c\/p\u003e\n\u003cp\u003eOne point of composition to know before buying: \u003cstrong\u003ethe formula contains the colours E110 and E122\u003c\/strong\u003e, for which a regulatory statement applies — “may have an adverse effect on activity and attention in children”. The manufacturer displays it, and that is to its credit. If azo dyes bother you, that is a legitimate reason to choose otherwise.\u003c\/p\u003e\n\n\u003ch4\u003eIngredients list\u003c\/h4\u003e\n\u003cp\u003eTaurine, D-RIBOSE® powder, coconut water powder (\u003cem\u003eCocos nucifera L.\u003c\/em\u003e), alanyl-glutamine blend (L-alanine and L-glutamine KYOWA QUALITY®), anti-caking agent (silicon dioxide), sodium chloride, flavouring, acidity regulator (citric acid), zinc picolinate, magnesium DL-malate PAUL LOHMANN®, sweeteners (sucralose and acesulfame K) and colours (E110, E122). \u003cstrong\u003eMay contain traces of GLUTEN (WHEAT, OATS), NUTS, PEANUTS, EGGS, MILK, FISH and SOYA.\u003c\/strong\u003e\u003c\/p\u003e\n\n\u003ch2\u003eHow do you take Hydra Train?\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eServing:\u003c\/strong\u003e one scoop, that is 6.5 g. \u003cstrong\u003eLiquid:\u003c\/strong\u003e around 400 ml of water. \u003cstrong\u003eTiming:\u003c\/strong\u003e one serving in the morning, one during training. \u003cstrong\u003eFrequency:\u003c\/strong\u003e two servings a day, without exceeding 13 g. \u003cstrong\u003eDuration:\u003c\/strong\u003e the manufacturer explicitly limits consumption to a few weeks or a few months.\u003c\/p\u003e\n\u003cp\u003eThe stated 400 ml is not a suggestion: at that volume the drink stays light and is easy to sip without sitting heavily, which is exactly the use intended during a session. More concentrated, it turns acidic and becomes less pleasant to drink over time.\u003c\/p\u003e\n\u003cp\u003eThe two slots, morning and training, follow a logic. In the morning, the serving acts as a baseline intake; during the session, it makes up for sweat losses as they occur. If you are not training that day, a single serving is more than enough — and it halves your zinc intake, which is rather a good thing.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eNever exceed 13 g per day.\u003c\/strong\u003e The manufacturer states this, and the reason is the zinc: at three servings you would be at 22.5 mg a day, well above the French ceiling for a food supplement. This is not a commercial constraint, it is a safety marker.\u003c\/p\u003e\n\u003cp\u003eThe drink can be prepared well in advance, which is precisely the point of the alanyl-glutamine dipeptide: a bottle filled in the morning will keep until the evening session without the glutamine degrading the way the free form would.\u003c\/p\u003e\n\n\u003ch2\u003eWho is Hydra Train for, and who is it not for?\u003c\/h2\u003e\n\u003cp\u003eIt suits someone who trains for a long time or in the heat, and who wants a single drink rather than two: electrolytes and amino acids in the same shaker. That is a real gain in simplicity for anyone already stacking three products around a session.\u003c\/p\u003e\n\u003cp\u003eThe product is \u003cstrong\u003efor adults only\u003c\/strong\u003e. \u003cstrong\u003ePregnant or breastfeeding women\u003c\/strong\u003e should consult a healthcare professional before any use. The manufacturer also specifies that \u003cstrong\u003econsumption should be limited to a few weeks or a few months\u003c\/strong\u003e — a rare and honest statement, consistent with the daily zinc load.\u003c\/p\u003e\n\u003cp\u003eIt is not for you if you already take zinc elsewhere, for the reason explained above. Nor is it for you if you avoid azo dyes: E110 and E122 are present, along with the regulatory statement that goes with them. Finally, it is made in a facility handling gluten, nuts, peanuts, eggs, milk, fish and soya: in the case of a severe allergy, that alone rules it out.\u003c\/p\u003e\n\u003cp\u003eWhat not to expect from it: this is not an energy drink. It does not provide carbohydrates in any useful amount, and over a long session you need to add a source of energy alongside it. Nor is it a substitute for \u003ca href=\"\/en\/collections\/eaa\"\u003eEAA\u003c\/a\u003e: 2 g of glutamine and 2 g of alanine a day do not cover the spectrum of essential amino acids and do not have the same effect on protein synthesis.\u003c\/p\u003e\n\n\u003ch2\u003eHydra Train or a plain electrolyte drink?\u003c\/h2\u003e\n\u003cp\u003eThe question comes up because the product costs more than a standard electrolyte formula.\u003c\/p\u003e\n\u003cp\u003eA plain electrolyte drink focuses on sodium, potassium and magnesium. It is the better choice if your problem is strictly sweat: sessions in a hot gym, endurance sports, summer. It costs less per serving, it can be taken without any limit on duration, and it provides neither zinc nor amino acids that you may not need.\u003c\/p\u003e\n\u003cp\u003eHydra Train adds a layer: amino acids, D-ribose, zinc at a proper dose. It is the better choice if you are looking to consolidate several products into one, and if you accept the constraint of the zinc ceiling. Its other strength is the alanyl-glutamine dipeptide, more stable in solution than free glutamine — which genuinely matters for a drink prepared in advance.\u003c\/p\u003e\n\u003cp\u003eIf it is taurine alone that interests you, our \u003ca href=\"\/en\/collections\/taurine\"\u003etaurine\u003c\/a\u003e section offers it dosed separately, and pairing it with \u003ca href=\"\/en\/collections\/magnesium\"\u003emagnesium\u003c\/a\u003e as a course often works out cheaper for a comparable result.\u003c\/p\u003e\n\n\u003ch2\u003eFrequently asked questions\u003c\/h2\u003e\n\u003ch3\u003eHow many servings per day?\u003c\/h3\u003e\n\u003cp\u003eTwo, that is 13 g in total, and the manufacturer asks that you do not exceed this amount. The reason is the zinc: two servings provide 15 mg, which is the French daily ceiling for a food supplement. A third serving would take you above it.\u003c\/p\u003e\n\u003ch3\u003eCan it be taken alongside another zinc supplement?\u003c\/h3\u003e\n\u003cp\u003eNo, not without doing the arithmetic. Two servings already take up all the available room. If you take a ZMA, a multivitamin or a standalone zinc, cut down to one serving a day or space the intakes out. Excess zinc over a long period ends up degrading copper status.\u003c\/p\u003e\n\u003ch3\u003eWhat is the alanyl-glutamine blend?\u003c\/h3\u003e\n\u003cp\u003eIt is a dipeptide, that is two amino acids bonded together: L-alanine and L-glutamine. That bond makes glutamine far more stable in solution than its free form, which degrades in a liquid. It is what allows the drink to be prepared in advance without losing the ingredient.\u003c\/p\u003e\n\u003ch3\u003eDoes the product contain carbohydrates?\u003c\/h3\u003e\n\u003cp\u003eThe manufacturer does not publish energy values or macronutrients. Given the composition, the carbohydrate content is very low: this is not an energy drink. For a long session, you need to add a separate source of carbohydrates.\u003c\/p\u003e\n\u003ch3\u003eWhy are there colours in the formula?\u003c\/h3\u003e\n\u003cp\u003eFor the colour of the flavours. These are E110 and E122, two azo dyes authorised in Europe but subject to a mandatory statement regarding activity and attention in children. The manufacturer displays it. If these additives bother you, that is an entirely reasonable basis for choosing otherwise.\u003c\/p\u003e\n\u003ch3\u003eCan it be taken continuously all year round?\u003c\/h3\u003e\n\u003cp\u003eNo, the manufacturer explicitly limits consumption to a few weeks or a few months. That is a rare and coherent statement: at 15 mg of zinc a day without a break, a regular pause is more sensible than permanent use.\u003c\/p\u003e\n\u003ch3\u003eIs it suitable for vegetarians?\u003c\/h3\u003e\n\u003cp\u003eNo ingredient on the list is of animal origin, glutamine and alanine being obtained by fermentation. The manufacturer does not, however, explicitly claim vegetarian status, and the production facility handles milk, eggs and fish. The label on the tub you receive is what counts.\u003c\/p\u003e\n\n\u003ch2\u003eWhere can you buy IO Genix Hydra Train?\u003c\/h2\u003e\n\u003cp\u003eThe flavours can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is a product in front of which we always ask what else the customer is taking: with a formula providing 15 mg of zinc a day, the question is far from trivial, and it sometimes changes the answer. The rest of the range can be browsed in our \u003ca href=\"\/en\/collections\/nutrition-sportive\"\u003esports nutrition\u003c\/a\u003e section.\u003c\/p\u003e","brand":"IO.GENIX","offers":[{"title":"Mango","offer_id":54396629287239,"sku":"8435569325424","price":29.9,"currency_code":"EUR","in_stock":false},{"title":"Cherry Coke","offer_id":54396629320007,"sku":"8435569325417","price":29.9,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0881\/9467\/9111\/files\/IO-Genix-Hydra-Train-Complexe-Hydratation-Acides-Amines-carre.png?v=1788601231"},{"product_id":"ryse-hydration-sticks-electrolytes","title":"RYSE Hydration Sticks","description":"\u003cp\u003eRYSE Hydration Sticks are \u003cstrong\u003e16 electrolyte sticks to dilute\u003c\/strong\u003e, designed to be slipped into a gym bag and emptied into a bottle. One 6.4 g stick brings \u003cstrong\u003e320 mg of sodium, 173 mg of potassium, 74 mg of magnesium and 97 mg of calcium\u003c\/strong\u003e, with no sugar and no caffeine.\u003c\/p\u003e\n\n\u003ch2\u003eWhat a stick actually contains\u003c\/h2\u003e\n\u003cp\u003eThe formula does not stop at sodium. RYSE adds \u003cstrong\u003echloride (228 mg)\u003c\/strong\u003e and \u003cstrong\u003ephosphorus (47 mg)\u003c\/strong\u003e, which gives a more complete mineral profile than most sticks on the market, often reduced to salt and potassium.\u003c\/p\u003e\n\u003cp\u003eTo that are added \u003cstrong\u003e1,000 mg of taurine\u003c\/strong\u003e, \u003cstrong\u003e500 mg of choline bitartrate\u003c\/strong\u003e, \u003cstrong\u003e250 mg of CocOganic® coconut water powder\u003c\/strong\u003e and \u003cstrong\u003e25 mg of AstraGin®\u003c\/strong\u003e, a patented extract of astragalus and \u003cem\u003ePanax notoginseng\u003c\/em\u003e. On the vitamin side: C, B3, B6, B12 and pantothenic acid.\u003c\/p\u003e\n\u003cp\u003eA useful clarification, because it is rarely made: on that list, only some elements carry an authorised claim in Europe. \u003cstrong\u003eMagnesium\u003c\/strong\u003e contributes to normal energy-yielding metabolism, to normal muscle function, to the reduction of tiredness and to electrolyte balance. \u003cstrong\u003ePotassium\u003c\/strong\u003e and \u003cstrong\u003ecalcium\u003c\/strong\u003e contribute to normal muscle function. \u003cstrong\u003eVitamins B3, B6, B12, C and pantothenic acid\u003c\/strong\u003e contribute to normal energy-yielding metabolism and to the reduction of tiredness. Taurine, choline, coconut water and AstraGin® carry no authorised claim: they are there, we list them, we ascribe no effect to them.\u003c\/p\u003e\n\n\u003ch2\u003eWhen this format is worth it\u003c\/h2\u003e\n\u003cp\u003eA stick makes sense when you sweat a lot and for a long time: an intense session, heat, outdoor training in summer, endurance sport. In our region, between May and September, that is far from theoretical.\u003c\/p\u003e\n\u003cp\u003eFor a short session in an air-conditioned gym, water is enough in the vast majority of cases, and we will say the same thing at the counter. A stick taken after an hour of lifting in a cool gym will bring you nothing your next meal does not already bring.\u003c\/p\u003e\n\u003cp\u003eThe advantage of the stick over a tub of powder is simple: it doses itself and it travels. That is exactly what you are paying for, and it is a real service when you set off on a long outing. In return, the cost per serving is higher than a classic tub of \u003ca href=\"\/en\/collections\/electrolytes\"\u003eelectrolytes\u003c\/a\u003e.\u003c\/p\u003e\n\n\u003ch2\u003eThree flavours\u003c\/h2\u003e\n\u003cp\u003ePink Splash, Blue Raspberry and Kool-Aid™ Grape. All three dissolve in 500 to 750 ml of water; less water gives a very concentrated taste that few people enjoy while training.\u003c\/p\u003e\n\n\u003ch2\u003eFrequently asked questions\u003c\/h2\u003e\n\u003ch3\u003eWhat exactly is an electrolyte drink?\u003c\/h3\u003e\n\u003cp\u003eIt is a drink that supplies the minerals lost in sweat, in a form dissolved in water. In chemistry, an electrolyte is a substance that dissociates into ions and conducts current; in the body, those ions — sodium, potassium, magnesium, calcium, chloride — take part in fluid balance and muscle contraction. An electrolyte drink is therefore neither a stimulant nor a source of energy: it does not necessarily contain carbohydrate and has no effect on alertness.\u003c\/p\u003e\n\u003ch3\u003eWhat are the main electrolytes?\u003c\/h3\u003e\n\u003cp\u003eFive above all: \u003cstrong\u003esodium\u003c\/strong\u003e and \u003cstrong\u003echloride\u003c\/strong\u003e, the most abundant in sweat, \u003cstrong\u003epotassium\u003c\/strong\u003e, \u003cstrong\u003emagnesium\u003c\/strong\u003e and \u003cstrong\u003ecalcium\u003c\/strong\u003e. Phosphorus and bicarbonate complete the list physiologically. Sodium is the one lost in the greatest quantity during exercise — hence its place at the top of every serious formula, this one included.\u003c\/p\u003e\n\u003ch3\u003eWhen should electrolytes be taken?\u003c\/h3\u003e\n\u003cp\u003eDuring exercise, or just after, when the session has been long and sweaty. The practical marker: beyond an hour of sustained activity, in strong heat, or if your t-shirt dries leaving white salt marks. Before exercise is only useful if you set off already poorly hydrated. The rest of the time, food covers these intakes amply: this is not a supplement to take every day on principle.\u003c\/p\u003e\n\u003ch3\u003eWhat do electrolytes actually do?\u003c\/h3\u003e\n\u003cp\u003eThey replace what sweat carries away. Drinking only water during a long, very sweaty effort dilutes the remaining minerals, which shows up as thirst that is never quenched and heavy legs. In regulatory terms, it is the magnesium, potassium and calcium in the formula that carry the claims relating to muscle function and tiredness — not the concept of an \"electrolyte drink\" in itself.\u003c\/p\u003e\n\u003ch3\u003eDo electrolytes prevent cramp?\u003c\/h3\u003e\n\u003cp\u003eNothing allows us to say so, and we will not. The idea is widespread, but the available work on exercise cramp points more towards neuromuscular fatigue than towards a lack of minerals. An electrolyte drink can help you cope better with a long, hot effort; presenting it as a treatment for cramp would be dishonest. If cramps are frequent or painful, that is a matter for a doctor.\u003c\/p\u003e\n\u003ch3\u003eCan you make your own electrolyte drink?\u003c\/h3\u003e\n\u003cp\u003eYes, and it is very simple: water, a pinch of salt, a little lemon juice and a source of carbohydrate if the effort is long. The result costs a few cents and fulfils the main function. What you lose: precise dosing, magnesium and calcium, the vitamins, and portability. What you gain: the price. We would rather tell you that than let you believe a stick is essential.\u003c\/p\u003e\n\u003ch3\u003eIs it the same as an ORS from the pharmacy?\u003c\/h3\u003e\n\u003cp\u003eNo, and the confusion is common. An oral rehydration solution is intended to make up for dehydration of medical origin — diarrhoea, vomiting, particularly in children. Its sodium and glucose composition follows a precise protocol. A sports electrolyte drink answers a comfort need during exercise, not a medical situation. In case of real dehydration, the person to talk to is your pharmacist or your doctor.\u003c\/p\u003e\n\u003ch3\u003eHow many sticks a day?\u003c\/h3\u003e\n\u003cp\u003eOne stick is enough in the vast majority of cases, diluted in 500 to 750 ml of water. On a very long effort in strong heat, a second stick can be justified, drunk gradually rather than all at once. Do not exceed the dose stated on the packaging, which is what counts, and take account of the sodium already supplied by your meals if you follow a low-salt diet.\u003c\/p\u003e\n\u003ch3\u003eIs there sugar or caffeine in it?\u003c\/h3\u003e\n\u003cp\u003eNeither. That is a point that sets this product apart from a classic sports drink: it brings no carbohydrate and therefore does not replace an energy intake on a long outing. If you are looking for fuel as well as hydration, you need to pair it with a carbohydrate source such as \u003ca href=\"\/en\/collections\/maltodextrine\"\u003emaltodextrin\u003c\/a\u003e or \u003ca href=\"\/en\/collections\/cyclic-dextrin\"\u003ecyclic dextrin\u003c\/a\u003e. The absence of caffeine, on the other hand, means it can be drunk in the evening without affecting sleep.\u003c\/p\u003e\n\u003ch3\u003eAre electrolytes needed on a ketogenic diet?\u003c\/h3\u003e\n\u003cp\u003eThis is one of the few situations where the question arises outside sport. The first days of a very low-carbohydrate diet come with a greater than usual loss of water and sodium. Many people concerned increase their salt and magnesium intake for that reason. That said, a dietary change of that scale is something to discuss with a health professional, not with a supplement retailer.\u003c\/p\u003e\n\u003ch3\u003eWhere do you find electrolytes?\u003c\/h3\u003e\n\u003cp\u003eIn food first: mineral waters rich in magnesium, dried fruit, bananas, pulses, nuts and seeds, and quite simply table salt for sodium. As a supplement, from retailers specialising in sports nutrition — that is our aisle — and from pharmacies for medically-oriented solutions, which answer a different need. We stock this product in store and online.\u003c\/p\u003e\n\u003ch3\u003eIs it suitable for everyone?\u003c\/h3\u003e\n\u003cp\u003eThis product is intended for adults. It is not recommended for pregnant or breastfeeding women or for children without medical advice. In case of high blood pressure, kidney or heart failure, a sodium- or potassium-controlled diet, or diuretic treatment, ask your doctor before taking it: an additional mineral intake is not trivial in those situations.\u003c\/p\u003e\n\n\u003ch2\u003eAt KISS NUTRITION\u003c\/h2\u003e\n\u003cp\u003eOn the shelf in \u003ca href=\"\/en\/pages\/nutrition-vendargues\"\u003eVendargues\u003c\/a\u003e, near Montpellier, and shipped throughout France. Browse the full \u003ca href=\"\/en\/collections\/electrolytes\"\u003eelectrolytes\u003c\/a\u003e aisle and the \u003ca href=\"\/en\/collections\/ryse\"\u003eRYSE\u003c\/a\u003e range.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eFood supplement. Does not replace a varied, balanced diet or a healthy lifestyle. Keep out of reach of young children. Do not exceed the recommended daily dose.\u003c\/em\u003e\u003c\/p\u003e","brand":"RYSE","offers":[{"title":"Pink Splash","offer_id":54844945203527,"sku":"810137320021","price":29.9,"currency_code":"EUR","in_stock":true},{"title":"Blue Raspberry","offer_id":54844946940231,"sku":"850041914893","price":29.9,"currency_code":"EUR","in_stock":true},{"title":"Kool-Aid Grape","offer_id":54844946972999,"sku":"810137320052","price":29.9,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0881\/9467\/9111\/files\/RYSE-Hydration-Sticks-Electrolytes-carre.png?v=1788603432"}],"url":"https:\/\/kissnutrition.fr\/en\/collections\/electrolytes.oembed","provider":"KISS NUTRITION","version":"1.0","type":"link"}