Optimal sodium and electrolyte levels for hydration, training and recovery

Optimal sodium and electrolyte levels for hydration, training and recovery

The right balance of electrolytes is crucial for performance, recovery and hydration. But how much sodium do we really need – and why can both too little and too much be problematic?

Electrolytes are minerals that carry an electrical charge and are found dissolved in body fluids such as blood and sweat. The most important electrolytes are sodium, potassium, magnesium and chloride. These substances control fluid balance, nerve signals and muscle function.

Without the right balance of electrolytes , performance, recovery and well-being are affected. Sodium is particularly important because it binds water and helps the body retain fluid during physical activity and heat.

Sodium and fluid balance – what the research says

According to the European Food Safety Authority (EFSA, 2019) and the American College of Sports Medicine (ACSM, 2007; 2021), a sodium concentration of 300–800 mg per liter of fluid is optimal for fluid absorption.

• Low levels (0–200 mg/L) → little effect on fluid balance.
• 300–800 mg/L → optimal absorption, the body can maintain balance more effectively.
• High levels (>1000 mg/L) → the blood becomes too salty in relation to water. The body then signals the kidneys to get rid of the excess sodium – but in order to excrete the excess sodium, the kidneys have to mix it with water. This means that you pee out both salt and water – which paradoxically can lead to even greater fluid loss.
  

  When you drink a drink with a high sodium concentration (such as 1000 mg in 600 ml = approximately 1666 mg/L):

  1. The blood becomes saltier (higher osmolarity) → the body notices that the salt content is too high.
  2. The body wants to restore balance → it draws fluid from the cells into the blood to dilute the salt.
  3. You feel thirsty → so you can drink more water and thus dilute the salt to a normal level.
  4. At the same time, the kidneys signal that they need to get rid of the excess sodium → therefore, you may later also need to urinate out more salt and water.
     
     

  Simply put: When you drink a drink with too much sodium, your blood becomes saltier than normal. The body then tries to dilute the salt by drawing water from the cells into the blood – which is why you feel thirsty. At the same time, the kidneys have to excrete the excess sodium through urine, but since salt cannot leave the body on its own, you lose both salt and water. The result: greater fluid loss.
  
  That's why research (ACSM, EFSA, Sawka, etc.) says that 300–800 mg/L of sodium is optimal for fluid absorption. Higher concentrations (>1000 mg/L) can actually defeat the purpose and make you even thirstier or lead to fluid loss.

Studies also show that hypotonic electrolyte drinks (i.e. drinks with a lower concentration than blood) improve fluid retention and rehydration compared to water (Rowlands et al., 2021).

Why water is not always enough

Drinking only water after strenuous exercise or in hot climates can dilute the body's electrolyte levels, increasing the risk of low blood sodium levels, which in turn can impair fluid absorption.

A marathon runner who drinks only water may risk diluting the sodium levels in the blood, which impairs fluid absorption and can cause hyponatremia.

Therefore, a balanced electrolyte drink is recommended instead of water alone during high sweat loss, prolonged exercise or hot conditions.

THECHAMP – designed for optimal balance

Each THECHAMP sachet contains 300 mg sodium, 75 mg potassium and 50 mg magnesium .

Mixed in 600 ml of water, one serving provides approximately 500 mg/L of sodium , which is in the middle of the scientifically optimal range for fluid balance.

This makes THECHAMP a smart choice for:

• Exercise – replace sweat losses and increase fluid intake.
• Heat – stay hydrated on hot days.
• Recovery – support the body's normal function after activity.
• Fasting / low-carb diet – avoid electrolyte deficiency without adding sugar.

Sugar-free electrolytes – why they matter

Many sports drinks on the market contain large amounts of sugar. For some, this may be beneficial, but for many, the goal is hydration without unnecessary calories or blood sugar swings .

THECHAMP is completely sugar-free and sweetened with steviol glycosides from stevia . The drink is also vegan and keto-friendly , making it suitable for a variety of lifestyles.

Scientific support – but always balance

Everyone sweats differently and loses different amounts of electrolytes. This means that the need can vary between individuals. Some lose more sodium in their sweat than others.

The important thing is to balance electrolytes and fluid intake . Too much sodium without water can lead to increased fluid loss through urine, while too little sodium means the body cannot retain fluid as effectively.

Summary

Sodium is crucial for fluid balance .

• 300–800 mg/L is the optimal range according to research.
• THECHAMP provides approximately 500 mg/L of sodium when diluted in 600 ml of water – right in the middle of the scientific range.
• The product is hypotonic, sugar-free and designed for training, heat, recovery and fasting .

Would you like to try a sugar-free electrolyte drink formulated with the right doses? Order THECHAMP

Sources

• ACSM (2007). Exercise and fluid replacement . Medicine & Science in Sports & Exercise, 39(2), 377–390.
• ACSM (2021). Position stand on hydration and fluid replacement . Medicine & Science in Sports & Exercise, 53(11), 2154–2176.
• EFSA (2019). Dietary reference values ​​for sodium . EFSA Journal, 17(9), e05778.
• Rowlands, DS et al. (2021). Hydration and performance benefits of hypotonic vs. water rehydration strategies . European Journal of Sport Science, 21(5), 675–684.
• Sawka, MN et al. (2007). American College of Sports Medicine position statement: Exercise and fluid replacement . Medicine & Science in Sports & Exercise, 39(2), 377–390.