The science of hydration

Most of us drink less than we think. What water and electrolytes actually do, and how much you need on a training day.

Start with the basics

Supplements fill gaps; they do not replace a plate of vegetables. Begin with water, sleep and regular meals, then add the one or two things your day is short of.

Choose what fits your day

A powder suits a morning smoothie, a capsule suits a desk drawer, a gummy suits the end of the day. The best supplement is the one you remember to take.

• Take it at the same time every day.
• Pair fat-soluble vitamins with a meal.
• Give a new routine four to eight weeks.

Listen to your body

Notice how you sleep, how your digestion feels and how steady your energy is through the afternoon. Those are the signs that tell you it is working.

Small, steady habits beat big changes you cannot keep.

Ask when unsure

If you are pregnant, take medication or have a condition, ask your doctor first. We are happy to help you read a label too.