Hydrating for endurance sports doesn’t need to be complicated: Drink electrolyte water to thirst before, during, and after training. This helps prevent two things:⁠ ⁠ 1) Dehydration. When you’re low on body water, your internal cooling mechanisms become less effective — increasing skin temperature and decreasing ability to sweat. This can decrease exercise tolerance and impair performance.⁠ ⁠ 2) Overhydration. Drinking too much water can dilute blood sodium levels, leading to headaches, cramps, and fatigue. This can (literally) cramp a training session or race day.⁠ ⁠ Our bodies are smart, and by drinking to thirst, we only consume the fluids we need — not too little, and not too much. Including electrolytes in that water helps prevent overhydration by keeping the fluid-electrolyte ratio balanced, and replenishes the sodium we lose through sweat.⁠ ⁠ Stay Salty out there ⚡