How Much Sodium, Electrolytes, and Carbs Do Athletes Actually Need?
Hydration isn’t just about drinking water. It’s about replacing the minerals your body loses every day—and at much higher rates when you train.
That’s why RNWY approaches hydration as a system, not a single drink meant to do everything.
RNWY Foundation supports daily hydration and recovery, while RNWY Salty Carbs supports hydration and fuel during long or intense workouts.
Understanding when to use each helps prevent cramping, fatigue, and poor absorption.
What electrolytes do athletes need daily?
Electrolytes regulate fluid balance, muscle contractions, nerve signaling, and hydration status. Athletes lose them daily through sweat, movement, and digestion.
RNWY Foundation provides nearly 1,500 mg of total electrolytes per serving, including sodium, chloride, potassium, magnesium, and calcium—designed for daily use, not just workouts.
It also includes 10 g of bioactive collagen peptides, plus vitamins that support connective tissue and recovery.
What electrolytes do you need during workouts?
During exercise, especially sessions lasting longer than 60 minutes, your body needs both electrolytes and carbohydrates to maintain hydration and energy.
RNWY Salty Carbs delivers:
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700 mg sodium
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1,250 mg total electrolytes
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30 g dual-source carbohydrates
This combination improves fluid absorption and provides sustained energy during training.
Why is sodium so important?
Sodium helps your body retain water and absorb fluids efficiently. Athletes can lose 200–700 mg of sodium per hour through sweat.
Without enough sodium, water passes through the body without proper absorption—leading to fatigue, cramping, and dehydration.
RNWY Foundation supports daily baseline sodium needs.
RNWY Salty Carbs matches sweat loss during training.
Do carbs help with hydration?
Yes. Sodium and glucose activate a transport system in the gut that pulls water into the bloodstream faster than water alone.
That’s why sports drinks hydrate more effectively than plain water—when formulated correctly.
RNWY Salty Carbs uses maltodextrin and fructose to improve absorption and reduce GI stress during longer efforts.
When should you use each product?
Use RNWY Foundation when:
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You want daily hydration support
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On rest or recovery days
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Following low-carb or fasting protocols
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Training volume is low
Use RNWY Salty Carbs when:
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Training longer than 60 minutes
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Training in heat or humidity
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You’re a heavy or salty sweater
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You need hydration and fuel together
The bottom line
Hydration works best as a system.
Foundation supports the body every day.
Salty Carbs supports performance when training demands it.
Different tools. One goal.
Fuel Your Journey.