Electrolytes for Endurance: How to Hydrate Smarter in Long Workouts
A practical guide to drinking the right amount of water and replacing the minerals you lose in sweat
- Start with one serving of EirLyte mixed in about 500 ml of cold water. Many athletes prefer 750 ml to one litre based on taste and sweat loss.
- Plan hydration around three phases: before, during, and after long efforts. Adjust by weather, intensity, and individual sweat rate.
- Electrolytes support fluid balance, muscle contraction, and nerve signaling. Replacing them helps reduce risk of cramping and underhydration.
- EirLyte is sugar free, uses organic Irish mineral sea salt, follows a two to one sodium to potassium ratio, and is Informed Sport certified with third party lab testing for quality.
Why electrolytes matter for endurance
Endurance sessions move a lot of fluid through the body. Sweat carries water and key minerals such as sodium, potassium, magnesium, and calcium. These minerals support fluid balance, nerve function, and muscle contraction. When losses are not replaced, performance can fade and cramping and fatigue can appear sooner than expected.
Sweat losses vary by person and by conditions. Some athletes lose a modest amount of sodium each hour while others lose a great deal. A smart approach is to estimate your personal sweat rate and then match both water and electrolytes to that need.
How much water to drink with each serving
The simplest place to start is your mix ratio. For EirLyte, we recommend mixing one serving with about 500 ml of cold water for a balanced taste and electrolyte concentration. Many athletes prefer a larger bottle of 750 ml to one litre for long efforts or hot days. Choose the volume that tastes good, sits well in your stomach, and supports steady sipping.
If the flavor tastes strong, add more water. If the flavor feels light and you crave more bite, reduce the water slightly. Keep a consistent routine across training days so you can evaluate how your body responds.
How many electrolytes you need
Electrolyte needs depend on how much you sweat and how salty your sweat is. A practical estimate uses two steps.
- Estimate sweat rate. Weigh yourself before and after a one hour training session. Every 0.45 kg of body mass lost is about 500 ml of fluid loss. Include any fluid you drank during the session in your total.
- Match electrolytes. Many endurance athletes target a sodium intake that aligns with their sweat loss pattern. EirLyte provides a robust sodium level per serving, along with potassium and magnesium, which supports fluid balance and muscle function during long efforts.
Remember that needs increase in heat and with higher intensity. Use training days to test and refine your intake so race day is predictable.
Timing plan for long workouts
Before your session
- About 30 to 45 minutes before, drink one serving of EirLyte in about 500 ml of water.
- If you arrive at training already thirsty, add a second bottle of plain water and sip gradually.
During your session
- Sip 200 to 300 ml every 10 to 15 minutes, more in heat.
- For efforts longer than about 75 to 90 minutes, plan to top up electrolytes at regular intervals. Many athletes use one serving per 45 to 60 minutes based on sweat rate and conditions.
After your session
- Replace about 125 percent of the fluid you lost within two to three hours. For example, if you lost one litre, aim for about 1.25 litres.
- Use one serving of EirLyte soon after finishing, then continue with water and a balanced meal that includes sodium and potassium rich foods.
| Duration | Goal | What to drink |
|---|---|---|
| 60 to 90 minutes | Maintain fluid and electrolytes | One serving EirLyte in about 500 ml water, sip through session |
| 90 to 150 minutes | Steady intake to prevent underhydration | One to two servings across session, total 750 ml to one and a half litres |
| 150 minutes and longer | Replace significant sweat and minerals | Two or more servings as needed, monitor thirst and stomach comfort |
Hot weather and salty sweaters
Heat, humidity, altitude, and indoor sessions without airflow can raise sweat rate. Some athletes also notice visible salt streaks on clothing, which can signal higher mineral loss. In these cases, plan for more total fluid and consider shorter intervals between servings.
Practice on training days that resemble your event. Adjust the strength of your mix by changing bottle size rather than changing serving size, so your intake stays predictable.
Why EirLyte fits endurance training
- Sugar free and easy on the stomach. EirLyte delivers electrolytes without added sugar or unnecessary calories, which helps you separate hydration from fuel. You can pair it with your preferred gels or whole food as needed.
- Irish mineral sea salt. We use organic Irish mineral sea salt as a clean and traceable electrolyte source.
- Two to one sodium to potassium ratio. Designed to support fluid movement and muscle function during long efforts.
- Magnesium support. Each serving includes magnesium for muscle and nerve function. The formula uses magnesium malate and citrate, and provides 50 mg of magnesium per serving.
- Independent quality checks. Every batch is tested in third party labs for heavy metals and microplastics, and carries Informed Sport certification for athlete trust.
- Flavor and format options. Three flavors at launch which are Kiwi, Pineapple, and Watermelon, plus a variety pack for first time sampling.
New to EirLyte Try the variety pack to find your preferred flavor, then keep a box of single serve sticks in your training bag and car so you are always ready to mix with water.
Quick answers
How much water should I use with EirLyte
Can I combine EirLyte with carbs or fuel
Is EirLyte safe for drug tested athletes
Build your endurance hydration plan
Choose your flavor, mix one serving in about 500 ml of water, then test your timing on your next long session. Visit our FAQ page for more guidance and see all products in our shop.
