By Karyn Guidry, founder of Karyn Guidry Fitness
Most athletes obsess over training plans and macros, but overlook one performance factor that can make or break results: hydration and electrolytes.
You can hit every lift and log every mile, but if you’re even slightly dehydrated, your body will struggle. Hydration isn’t just about drinking enough water, it’s about keeping the right balance of electrolytes like sodium, potassium, magnesium, and calcium. These minerals regulate muscle contractions, nerve signals, and overall energy. For hybrid athletes balancing both endurance and strength, staying hydrated with electrolytes is even more critical.
How Dehydration Impacts Endurance and Strength
Even losing just 2% of bodyweight from fluid loss can impair performance. Here’s how dehydration shows up in training and competition:
| Running / Endurance | Increased heart rate, reduced blood plasma volume, earlier fatigue, and slower pace. Runs feel heavier and harder than usual. |
| Strength / Power | Muscle cramps, weaker lifts, and reduced explosive strength. Without enough electrolytes, nerve signals don’t fire as efficiently. |
| Cognition | Slower reaction times, reduced focus, and mental fatigue. |
Simply put: dehydration robs you of speed, power, and clarity.
Hydration and Electrolyte Strategies for Hybrid Athletes
Your hydration needs depend on session type, environment, and sweat rate. Here are strategies I recommend:
Quick Guide: Choosing Electrolyte Products (or Making Your Own)
Not all electrolyte products deliver what athletes need. Here’s how to choose:
✅ Look For:
|
🚫 Avoid:
|
Popular Options: LMNT, Liquid IV, Nuun, Skratch, or carb-electrolyte blends designed for endurance athletes.
Final Thoughts
Hydration and electrolytes are the low-hanging fruit of performance. You don’t need a complicated plan, just consistency and awareness. By dialing in fluid and electrolyte intake, you’ll:
-
Run faster
-
Lift stronger
-
Recover quicker
Remember: hydration is performance fuel. Treat it like your training and nutrition, and the results will show up in your speed, strength, and endurance.