Hydration

Hydration is personal. So today, we're looking at the strategies and emerging tech revolutionizing what and how we drink.

Plus: 

• A world-class ultrarunner’s top gear for extreme endurance.

• New launches from New Balance, Kane, Apothékary, and more.

Let’s go!
- Ash Read and Joe Niehaus

Hydration: When water isn't enough

Fluid dynamics. Staying hydrated is crucial for peak performance, but how do you stay dialed in? 

The problem: Your body is about 60% water, and maintaining that balance is essential for everything from regulating body temperature to keeping your brain sharp. Yet over half of professional, collegiate, and high school athletes arrive for workouts dehydrated.

"If you're not drinking what your body needs, you're at a competitive disadvantage," says Stefan van der Fluit, CEO and co-founder of FLOWBIO. Beyond training, van der Fluit says poor hydration leaves him feeling depleted, impacting his performance across all areas of life.

Sweat the small stuff. When you sweat, you're not just losing water. You're also losing electrolytes — essential minerals that play a critical role in your body's functions. This is especially true during prolonged, strenuous workouts or outdoor exercise in the heat. 

"Electrolytes are essential for water retention, healthy blood pressure, nerve signaling and muscle contraction. They include sodium, chloride, potassium, magnesium and calcium," explains nutrition expert Sarah Wragge.

Power up. Replenishing electrolytes, brands like Cadence, LMNT, and Magna are part of a growing trend to optimize hydration.

Situational sipping. For most people, eating a balanced diet and drinking water will suffice. So, hydration drinks should be situational, not necessarily a daily staple. With high salt intake and blood pressure issues common in the US, nutritionists caution against excess electrolyte supplementation. 

How much is enough? If you’ve pushed yourself in hot conditions, one or two electrolyte drinks are a good idea, according to the Cleveland Clinic. If you're still thirsty, go back to water.

Wragge advises, "Upping your intake of electrolytes after a workout will enhance your recovery as you'll be replacing what you've lost — especially sodium and chloride, which you lose when sweating."

Get the data. To remove the guesswork, brands like FLOWBIO and Nix offer personalized sweat analysis, while Precision Fuel & Hydration offers sweat tests to measure sodium loss, and Apple explores wearable perspiration measuring technology.

The bottom line: Smart hydration fuels optimal performance. Water wins for everyday, but intense sweat sessions in hot conditions might call for an electrolyte boost. Listen to your body, sip wisely — and if you can, get the data so you know what works for you.

My Health Stack by Harvey Lewis

Each week in our Health Stack series, Wellworthy taps into its network of health and fitness experts to offer personal insights and recommendations.

This week: Harvey Lewis. Harvey is a world-class ultrarunner and high school teacher who successfully combines a career in education with long-distance running.

Despite his demanding schedule, Harvey takes every opportunity to stay active through cross-training with weights, hiking, and yoga.

Here’s Harvey’s Health Stack:

• Desert Comp Shorts: “I really love my 2XU District Vision lightweight desert compression shorts. They are great especially for longer runs and climbing/decent. They have pockets that are fantastic to put your cell phone, or snacks for the race/training. The compression helps the muscles to have more stability and I feel when I’m running far reduces the risk of injury.”

• Squirrel’s Nut Butter: “It’s a lifesaver for anti-chaffing. It’s all natural, made of a couple ingredients and essential for my long runs and long races.”

• Newton Gravity shoes: “I’ve been wearing Newtons for 14 years. They are very high quality and the design of the shoes promotes positive running form. They are also very dedicated to the environment and the shoes are vegan as well as made from recycled plastic bottles.”

• 2XU Compression Calf Guards: “They are great again for stability with the muscles and I feel when I run far they absolutely help reduce my risk of injury as well as help the muscles to not break down as quickly. The light color is great in warm, sunny conditions and also helps to protect from the sun’s UV.”

• Vectr Light Cushion No Show Compression Socks: “I’ve run in 24 hour races over 160 miles to across Badwater and back with very few blisters thanks to these socks. They wick moisture away from the feet and feel really comfortable.”

Just Dropped: Apothékary x Marvel 

Apothékary unveiled the Limited-Edition Wellbound Box to celebrate Marvel’s “Agatha All Along,” which will be released on September 18 on Disney+. The box features the Mindcraft™ — a new tincture designed to boost immunity and cognitive function. Learn more here.

More drops:

• Water bottle bags. Luggage brand CALPAK released the Fit Collection, including The Fit Gym Bag and  Hanging Dopp Kit made from recycled water bottles complete with antimicrobial linings. Shop here.

• Seaweed body wash. OSEA launched the Undaria Algae Body Wash packed  with antioxidants, amino acids, and minerals straight from the ocean. Get it here.

• Marathon activewear. New Balance dropped the 2024 TCS New York City Marathon Collection, with officially-licensed footwear and apparel. See the pieces here.

• French electrolytes. Instant Hydration introduced its first product, Premium Electrolyte Drink Mix, made with hand-harvested salt from France. It’s available in three flavors and an unflavored version. Buy here.

• At-home HIIT. Aviron launched the Fit Bike, a connected stationary bike  aiming to make fitness fun and engaging through immersive, game-driven workouts. Get it here.

• Fall miles. Bandit released its Fall 2024 collection featuring a new 7-pocket Gridlock Aurora Crop™ and 6-pocket High-Waisted 5” Stamina™ bottoms. Discover the collection.

• Sparkling apple juice. Spindrift recently introduced Fuji Apple Sparkling Water, its new refreshing apple drink. Get a case here.

• Mountain-inspired recovery. Kane joined forces with endurance athlete Eric Hinman to release their second collaboration: The Hinman 2 Kane Revive, featuring an exclusive design inspired by the Colorado Rockies. Pick up a pair here.

• Lightweight golf hats. Headwear brand Melin launched the HYDROlite Collection, a series of hats featuring light-as-a-feather fabrics. Get them here.

• Chill jogging. Inspired by the effortless style of Los Angeles and the elegance of Paris, Tracksmith teamed up with fashion and lifestyle brand Clare V. to create an apparel and accessories collection. Look at the line here.

Today’s newsletter was brought to you by Joe Niehaus and Ash Read.

P.S. We’d love to hear from you! Send us your favorite gear, personal health stack, or feedback on the newsletter.