Before Training
The goal pre-session is to arrive at the start line topped-up - not overloaded. Most general guidance suggests around 400-600 ml of fluid in the 2-3 hours before exercise, with some sodium if conditions are warm or the session will be long.
An electrolyte tablet dropped into a bottle on the morning commute, or a small glass of an electrolyte mix with breakfast, is a reasonable pre-session approach. You don't need to be aggressive with it - over-drinking pre-session has its own problems, particularly for endurance athletes (see hyponatremia).
During Training
For sessions under an hour in mild conditions, water plus normal eating is fine. For longer or hotter sessions, this is where sports drinks earn their place - the combination of carbohydrate plus electrolytes plus water that sports drinks like Gatorade, Powerade, or higher-carb endurance products like SiS Beta Fuel are formulated for.
For events over two hours, in-session sodium intake genuinely matters. That's where higher-sodium products come into play.
After Training
The post-session window is where most casual gym-goers actually reach for an electrolyte product. The thinking is straightforward - replace what you've lost, sit at the kitchen counter, finish the drink in 10 minutes.
An oral-rehydration-style format (a Hydralyte tablet, a Dr.Hydrate sachet, a Nuun tablet) is well-suited to this - it's not heavy on carbs, it's not stimulant-driven, and you can drink it while eating dinner.
Do You Need Two Different Products?
Most people don't. A single tub or pack covers all three moments if the formulation is sensible - moderate sodium, modest carbohydrate. The split into "pre-," "intra-," and "post-" products is largely a marketing structure, not a physiological necessity. Where it does matter is in genuine endurance contexts where in-session carb fuelling is its own deliberate strategy.
Frequently Asked
Should I take electrolytes before or after a workout?
Both can earn their place. Pre-session helps you arrive topped-up; post-session replaces what training cost. The most-bang-for-buck moment for most casual gym-goers is post-session, paired with a meal.
Can I take electrolytes during exercise?
Yes - in-session electrolyte intake is the textbook sports-drink use case for sessions over an hour or in heat. For shorter sessions in mild conditions, water during is fine.
Do I need a different product for pre vs post-workout?
Most people don't. A single moderate-sodium electrolyte product covers all three moments. The 'pre/intra/post' product split is more marketing than physiology for general-fitness use cases.
