Signal Check

Your hydration needs aren't fixed. Your day decides them.

The eight-glasses rule assumes every day is the same. They aren't. A desk day in October and a long run in August ask for very different things. Here's how to read the day you're actually having.

Heat

Hot, humid days mean more sweat, even when you're barely moving. Sweat carries sodium out with it. If you're in Miami, or anywhere that feels like it, assume heat days need more than water.

Training

Look at your shirt after a hard session. White lines drying at the collar are salt that left your body. More sweat, more minerals out. Training days are when an electrolyte stick earns its place.

Travel

Early alarms, dry cabin air, and a day where water is whatever the cart brings. Travel days quietly add up.

Long days

Back-to-back meetings, a second coffee, and a water bottle you forgot to refill. Nothing dramatic. Just a day where hydration slid down the list.

The pattern to watch

If you're drinking plenty of water and it seems to run straight through you, that's the cue. Electrolytes decide how much water moves into your cells and how much you keep, instead of flushing it straight through. More water alone won't change that. Minerals will.

Set your baseline

Start simple. One stick in the morning. Add a second on heat, training or travel days. One to two sticks a day is typical. Each one: 585mg sodium, 200mg potassium, 60mg magnesium, zero sugar.

This is general information, not medical advice. If you're pregnant, nursing, taking medication or managing a health condition, check with your doctor before adding a supplement.

Fill it. Shake it. Hydrate. Repeat.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.