Hydration Supplements for Endurance Athletes: What the Science Says
Staying properly hydrated is one of the most critical—yet often overlooked—aspects of endurance performance. Whether you're tackling a marathon, competing in Hyrox, or grinding through intense training sessions, your fluid and electrolyte balance can be the difference between finishing strong or hitting the wall.
In this article, we dive into evidence-based hydration strategies tailored for endurance athletes. From sodium and potassium to magnesium and creatine, here’s what the latest research says—and how Wolf Hydrate was developed to match these needs.
Why Hydration Matters for Endurance Performance
Dehydration impacts every aspect of performance—reducing endurance, increasing fatigue, impairing cognition, and even putting athletes at risk of serious medical complications. Sweat doesn’t just remove water; it strips your body of essential electrolytes like sodium, potassium, and magnesium.
To maintain peak performance across long durations, it's not just about drinking water—it's about drinking smart.
Sodium: The Cornerstone of Endurance Hydration
Sodium is the primary electrolyte lost through sweat. It regulates fluid balance, nerve function, and muscle contraction. If you don’t replace it during prolonged efforts, you're risking cramps, reduced performance, or worse—hyponatremia.
Evidence-backed sodium recommendations:
280–900 mg/hour: Range reported in endurance events (Impact of Sodium Ingestion During Exercise on Endurance Performance: A Systematic Review, 2018 Alan J. McCubbin).
'Sodium intake should ideally be equal to the sodium concentration lost in sweat'. (Ultra Endurance Sports, March 2022)
504 mg/hour: Shown to improve performance in one study (Impact of Sodium Ingestion During Exercise on Endurance Performance: A Systematic Review, 2018 Alan J. McCubbin).
400–800 ml/hour of fluid containing at least 450 mg sodium/L (Carlsohn & Mayer, 2010)
ACSM: 300–600 mg/hour is a good starting point.
💡 Wolf Hydrate contains 1,000 mg of Celtic Sea Salt per serving, yielding around 300-400 mg of sodium. (The sodium content in Celtic sea salt can vary slightly from harvest to harvest, depending on factors like moisture content and the specific area of the coast where it's collected).
That’s within the lower end of the research-backed range—allowing athletes to safely scale up with additional servings based on:
Session length (1hr+)
Hot weather
Individual sweat rate
“Salty sweaters”
Potassium: Sodium’s Silent Partner
While sodium often gets the spotlight, potassium plays a key supporting role—helping to regulate nerve signals, muscle contractions, and cellular hydration. However, potassium must be balanced carefully, as excessive intake can hinder performance and pose health risks.
Potassium loss during endurance exercise:
150–300 mg/hour based on sweat rate and intensity (The Effect of Exercise Intensity on Sweat Rate and Sweat Sodium and Potassium Losses In Trained Endurance Athletes, Nicola A Holmes, 2016)
Potassium concentration in sweat: ~5–10 mmol/L (The Effect of Exercise Intensity on Sweat Rate and Sweat Sodium and Potassium Losses In Trained Endurance Athletes, Nicola A Holmes, 2016)
Endurance guides recommend 150–300 mg/hour or 200–400 mg per serving (via food/sports drinks)
💡 Wolf Hydrate provides 200 mg of potassium per serving
This aligns well with hourly losses and supports optimal sodium-potassium balance during extended efforts.
Why More Potassium Isn’t Always Better
Too much potassium can:
Disrupt sodium-potassium pump function (critical for nerve and muscle activity)
Blunt sodium’s hydration effect by promoting diuresis
Trigger cardiac arrhythmias in sensitive individuals
Irritate the GI tract (causing nausea or cramping)
Lower resting membrane potential, leading to muscle weakness and fatigue
In short: balance matters. Wolf Hydrate was designed to support, not overwhelm, your electrolyte system.
Magnesium: The Underrated Cramp-Fighter
Magnesium helps with energy production, muscle relaxation, and cramp prevention—especially in longer events. Although sweat magnesium losses are relatively low, consistent replenishment is beneficial.
Recommended dosage:
15–25 mg/hour during prolonged endurance efforts (Terink et al, 2017) (Kharait, 2022)
General rehydration guidelines suggest 10–100 mg per litre of fluid (Fluid Replacement In Sports, 2020)
💡 Wolf Hydrate contains 20 mg of magnesium per serving
It hits the bottom of the effective range—ideal for customising intake based on session length and intensity.
The Full Electrolyte Breakdown: Wolf Hydrate
Each serving of Wolf Hydrate delivers:
🧂 Sodium: 300-400 mg (Depending On Current Batch)
🍌 Potassium: 200 mg
⚙️ Magnesium: 20 mg
All doses fall within research-backed ranges to support hydration, muscle function, and performance longevity without risking over-supplementation.
Bonus Ingredient: Creatine Monohydrate (1g)
Wolf Hydrate also includes 1 gram of creatine, a compound proven to increase intracellular water retention—a perfect complement to sodium’s extracellular benefits.
Why that matters:
Sodium keeps fluids outside your cells
Creatine pulls water into your cells
Together, they enhance total body hydration for improved endurance and recovery
And at 1g, you’ll avoid the GI issues often seen with higher doses—especially important during races and training. (Kaviani et al, 2020).
Final Thoughts
Whether you're training for a triathlon, crushing Hyrox, or chasing your next endurance PB, hydration should be strategic—not guesswork.
Wolf Hydrate was developed using the latest sports nutrition science to deliver the right amounts of sodium, potassium, magnesium, and creatine to help you stay balanced, hydrated, and ready to perform.