If you're training hard, sweating regularly, or simply trying to perform at your best, you've probably been told to "stay hydrated." But here's the thing — drinking more water isn't always the answer. In fact, drinking too much plain water without electrolytes can actually make things worse.
What Are Electrolytes?
Electrolytes are minerals that carry an electrical charge when dissolved in fluid. The main ones your body relies on are sodium, potassium, magnesium, and calcium. They regulate fluid balance inside and outside your cells, support nerve function, drive muscle contractions, and keep your heart beating rhythmically.
When you sweat — whether from a hard training session, a long run, or just a hot day in the UK summer — you don't just lose water. You lose electrolytes too, particularly sodium.
The Problem With Plain Water
Here's where most people go wrong. You finish a tough workout, you're thirsty, and you down a litre of water. It feels right. But if you've lost significant sodium through sweat, all that water is diluting what's left in your system rather than restoring balance.
This is why athletes can feel fatigued, dizzy, or experience muscle cramps even after drinking plenty of fluid. The water is there — but the electrolytes aren't.
Signs You Might Be Low on Electrolytes
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Muscle cramps during or after exercise
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Persistent fatigue that doesn't improve with rest
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Brain fog and difficulty concentrating
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Headaches after training
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Increased thirst despite drinking regularly
How Much Sodium Do You Actually Need?
For most active people, sodium is the electrolyte that matters most during exercise. Sweat sodium concentration varies between individuals, but research suggests the average person loses between 500–1,500mg of sodium per litre of sweat. If you're doing endurance training, team sports, or working out in warm conditions, that adds up fast.
Ten Percent Club's Slip & Flow Electrolytes contain 770mg of sodium per serving — a meaningful, performance-relevant dose designed to actually replace what you lose, not just tickle the surface.
Electrolytes Aren't Just for Elite Athletes
You don't need to be a marathon runner to benefit from electrolyte supplementation. Office workers who sit in air-conditioned environments, people following low-carb or keto diets, and anyone who trains three or more times per week can experience electrolyte depletion.
If you're based in the UK and hitting the gym regularly, especially through the warmer months, supplementing with electrolytes before, during, or after your session is one of the simplest performance upgrades you can make.
Slip & Flow Electrolytes
770mg sodium · No fillers · No proprietary blends · Informed Sport certified
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What to Look For in an Electrolyte Supplement
Not all electrolyte products are equal. Many on the market are loaded with sugar, artificial colours, and low-dose minerals that barely register physiologically. When choosing an electrolyte supplement, look for:
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A meaningful sodium dose (500mg+ per serving)
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No proprietary blends — you should know exactly what you're getting
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No artificial sweeteners or fillers
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Informed Sport certification — especially important if you're tested in sport
Ten Percent Club is Informed Sport certified, meaning every batch is tested for banned substances. That matters if you're a competitive athlete, but it's also a mark of quality and transparency that every consumer deserves.
The Bottom Line
Hydration is about more than water. If you're training seriously, competing, or simply want to feel sharp and energised throughout your day, electrolytes are a non-negotiable part of the picture. Start replacing what you actually lose — not just topping up the tank.
Ready to hydrate properly?
Slip & Flow is Informed Sport certified and built for athletes who don't settle.
