Electrolytes for Training — Complete Guide 2026
Guide for anyone who trains and wants to understand what electrolytes actually do, when you need them, the right dose, and which product fits. Written for 2026 and beyond. No quick-fix claims.
Electrolytes in 30 seconds
Electrolytes are minerals — primarily sodium, potassium, magnesium, and chloride — that control fluid balance, muscle contraction, and nerve impulses. When you sweat you lose them, not just water. If you only replenish water without electrolytes, the cellular environment gets diluted — which can cause cramping, fatigue, and worse performance even with sufficient water intake.
Heey!'s Hydrate Series is 100% vegan electrolytes with no added sugar, made in Sweden. 279 SEK per tub (40 servings). Three variants: Glow (electrolytes + collagen + hyaluronic acid), Focus (electrolytes + nootropics), Defend (electrolytes + immune support).
When do you actually need electrolytes?
Not always. Rules:
- Training under 60 min at moderate pace: Water is enough. You lose minimal electrolytes — diet covers it.
- Training over 60 min or at high intensity: Electrolytes start to matter. Sweat losses exceed what diet replaces fast.
- Endurance training (running, cycling, swimming over 90 min): Electrolytes are standard. Risk of hyponatremia (dangerously low sodium from too much water without salt) increases.
- Hot climate or sauna: Sweat is electrolyte-heavy. Replenish even if you're not training hard.
- Hangover: Alcohol dehydrates and depletes electrolytes. Electrolytes speed up recovery.
- Stomach bug / diarrhea: Large electrolyte loss in a short time. Oral rehydration salt or electrolyte powder is recommended.
Avoid them when you don't need them? Yes. Extra sodium when the body doesn't need it stresses the kidneys and gives nothing back. More isn't better.
What separates a good electrolyte product from a bad one
| Criterion | Good product | Warning sign |
|---|---|---|
| Sodium per serving | 300–1000 mg (depending on sweat level) | Under 100 mg — too little to matter |
| Sugar | Zero or <2 g — Heey! is completely sugar-free | 10+ g sugar per serving = sports drink, not electrolytes |
| Magnesium form | Glycinate, citrate, or malate | Oxide (low absorption, often stomach upset) |
| Potassium | 100–300 mg per serving | Missing entirely — unbalanced |
| Flavor / sweetener | Natural sweeteners (stevia, monk fruit) | Aspartame, sucralose — unnecessary |
| Manufacturing | Transparent origin, local production | "Distributed by" without production country |
Which Heey! Hydrate fits you?
| Product | Price | Fits you if |
|---|---|---|
| Hydrate & Glow | 279 SEK | Train and want electrolytes + vegan collagen + hyaluronic acid + CoQ10 in one supplement. Beauty + performance in the same drink. |
| Hydrate & Focus | 279 SEK | Need electrolytes during work hours or long sessions — with B vitamins, lion's mane, and rhodiola for mental sharpness. |
| Hydrate & Defend | 279 SEK | Train and want to boost the immune system. Zinc, vitamin C, vitamin D, and probiotics alongside the electrolytes. |
Frequently asked questions
Q: How often should I take electrolytes during a long session?
A: One serving 30–45 min before starting, then one serving every 60–90 min during the session if it's over 2 hours. For sessions under 60 min, it's not needed.
Q: Can I mix electrolytes with protein?
A: Yes. After training, the combination of protein + electrolytes works excellently for recovery. Mix Heey! Hydrate with Plant Protein in the same shaker.
Q: Is electrolyte powder better than sports drinks?
A: Yes, in most cases. Sports drinks contain 8–12 g sugar per serving — good for endurance sports at 90+ min but unnecessary for shorter sessions. Pure electrolyte powder gives the minerals without the sugar.
Q: I get cramps during training — do electrolytes help?
A: Probably yes, if cramps come during long or sweaty sessions. Magnesium and sodium are often the deficiency causing muscle cramps. Take a serving 30 min before the session for 1–2 weeks and see if the difference is noticeable.
Q: Can I take electrolytes every day without training?
A: Not necessary. A daily diet normally covers electrolyte needs. Exceptions: hot weather, sauna days, low-salt diet, or hangover. Routine daily dosing without sweat is wasted.
Q: What's the difference between Heey! Hydrate and a sports drink like Gatorade?
A: Heey! Hydrate is sugar-free (0 g added sugar), 100% vegan, with magnesium glycinate and natural sweeteners. Gatorade contains 14 g sugar per serving, uses artificial colors, and isn't designed for adults who prioritize nutrient density.
Q: How long does one tub of Heey! Hydrate last?
A: 40 servings per tub (240g bag, 6g per serving). If you train 3x/week = ~3 months. Costs 6.98 SEK per serving. With the 15% bundle discount (buy 3) it's ~5.93 SEK per serving.
Q: Can children take Heey! Hydrate?
A: Our products are formulated for adults. Contact a pediatrician for children's electrolyte needs — dosing is weight-based and other products (like oral rehydration salts) are better suited for pediatric needs.
Q: Do I need the Heey! Everyday Bottle to mix electrolytes?
A: No. All Heey! Hydrate variants dissolve in any shaker or bottle with 500 ml water. The Bottle (249 SEK) is a design accessory, not required.
Q: Why sugar-free — don't I need carbs during training?
A: Not for shorter sessions. Under 90 min the body runs on stored glycogen. For ultra-endurance (marathons, 3h+ rides) extra carbs are needed — then combine Heey! Hydrate with a simple carb source (dates, banana, energy gel).
Why Heey!'s Hydrate?
- 100% vegan — rare among electrolytes (many contain milk-based flavors or honey)
- No added sugar — sweetened with natural sweeteners, not sugar or aspartame
- Magnesium glycinate — the form that absorbs best and doesn't cause stomach upset
- Made in Sweden — not repackaged from an unknown source
- Three variants for different needs — Glow (beauty), Focus (mental), Defend (immune)
- 4.8★ average from 1000+ verified reviews across Heey!'s full range
Next step
See all Heey! electrolyte products →
Or go straight to the one that fits your need: Hydrate & Glow 279 SEK (beauty + performance), Hydrate & Focus 279 SEK (mental sharpness), or Hydrate & Defend 279 SEK (immune support).
Remember: Save 15% when you buy 3 Heey! products — perfect if you combine electrolytes with protein and creatine for a full training stack.
