How to Choose the Right Hydration Tablet for Your Lifestyle
Walk down the hydration aisle, or scroll through it online, and every tube promises roughly the same thing. Some are built for marathon runners, some for hangovers, some for office workers who forget to drink. They look alike, but the mineral balance inside can be very different, and the right one depends on how you actually spend your days.
The short answer: match the tablet to your sweat. If you sweat heavily for long periods, choose a sodium-led sports formula. If most of your days involve a desk, a commute and the odd gym session, a lower-sodium, potassium-led everyday tablet usually suits you better. This guide helps you work out which camp you're in and what to check on the label.
Start with how much you sweat
Sweat is where most electrolyte losses happen, and sodium is the main mineral in it. How much you lose varies hugely between people and activities. The American College of Sports Medicine notes that sweat rates and sweat sodium differ widely from person to person, which is why it recommends individual fluid plans for athletes (ACSM position stand on exercise and fluid replacement).
A rough guide:
- Low sweat: office work, studying, travel, light walking. Losses are small.
- Moderate sweat: a 45 to 60 minute gym class, a 5k run, a warm day outdoors.
- Heavy sweat: runs or rides over 90 minutes, hot-weather sport, physical jobs in heat, or anyone who finishes sessions with salt marks on their kit.
Match the tablet to your day
Desk days and busy routines
If you spend most of the day sitting, you're unlikely to be short on sodium. Average adult salt intake in England is 8.4g a day, well above the 6g guideline (GOV.UK: NDNS salt intake, 2018 to 2019). Potassium is more often the one that falls short. A potassium-led, low-sugar tablet makes sense here, mainly as a way to make your water more appealing so you drink more of it.
Staying hydrated also matters for how you feel at your desk. Studies show that even mild dehydration can affect mood, alertness and concentration (Adan, Journal of the American College of Nutrition, 2012).
Gym sessions and shorter workouts
For a typical hour in a cool gym, an everyday formula is usually enough if you want electrolytes at all. Have it after your session with your recovery snack.
Endurance training and heavy sweaters
Long, hot or very intense sessions call for more sodium, and often carbohydrate as well. Here a sports formula designed for endurance is the better choice. Many people keep both: an everyday tablet for most days and a sports formula for the big sessions.
Travel and hot weather
Dry plane cabins, heat and drinking less than usual all leave you short on fluid. A compact tube of effervescent tablets is the easiest thing to carry. See our guide to hydration tablets for travel.
What to check on the label
| Check | Why it matters |
|---|---|
| Sodium per serving | High sodium suits heavy sweating; lower sodium suits everyday use. |
| Potassium per serving | Supports normal muscle and nerve function; many UK adults fall short. |
| Carbohydrate and calories | Useful for long exercise, unnecessary at a desk. |
| Tablets per serving | Some brands use one, others two. Compare per serving. |
| Sweetener and flavour | You'll only drink it regularly if you like the taste. |
| Suitability | Vegan status, allergens and age guidance. |
To turn sodium into salt, multiply the milligrams by 2.5. A tablet with 500mg of sodium gives you 1.25g of salt, about a fifth of the daily 6g limit. That's right for a long hot run and more than you need on a desk day.
Where HIRO Hydration fits
HIRO electrolyte tablets are an everyday formula. One serving is two effervescent tablets dissolved in about 300ml of water, and provides 300mg potassium, 180mg chloride, 116mg sodium, 65mg magnesium, 2mg zinc and 0.4mg manganese, with 5g carbohydrate and 20 kcal.
That makes HIRO a good fit for desk days, travel, warm weather and shorter workouts. Potassium and magnesium support normal muscle and nerve function. The tablets aren't salty or sweet, are vegan and sucralose-sweetened, and come in three flavours. HIRO isn't designed for the heavy sodium losses of long endurance events. For those, use a sodium-led sports formula.
Picking a pack
- Trying it out: the Multi-Flavour Triple Pack gives you all three flavours, 30 servings in total.
- Daily use: a 6 Pack on subscription is the lowest cost per serving.
- Pairing with a focus routine: the Hydration & Signal Bundle combines HIRO Hydration with our Signal capsules.
A quick way to check your own hydration
You don't need a lab to see whether your current routine is working. The NHS suggests checking the colour of your urine: pale yellow is a good sign, while dark yellow and strong-smelling urine means you need to drink more. Feeling thirsty, light-headed or tired can also be early signs of dehydration.
Try this for a week. Note the colour first thing and mid-afternoon, how much you drank and how you felt. If you're regularly dark by 3pm, add a planned drink at lunch and another mid-afternoon. If you're pale all day, your current habit is doing its job and an electrolyte tablet is simply a nice extra on harder days.
Mistakes to avoid
Buying for the athlete you'd like to be. If your week is mostly meetings, a high-sodium endurance product isn't the right fit, however good the packaging looks.
Assuming more is better. Stick to the serving on the label and make the rest of your fluid plain water.
Forgetting food. Fruit, vegetables, beans and nuts supply most of your potassium. Tablets top up a good diet.
Giving tablets to children. HIRO isn't recommended for anyone under 18. Children's fluid needs are best met with water and milk.
Skipping medical advice. If you have a kidney or heart condition, take medication that affects potassium or are pregnant, check with your GP or pharmacist first.
The short version
Choose your hydration tablet by how much you sweat. Heavy sweaters need sodium; most people on most days are better served by a potassium-led everyday formula they enjoy drinking. Our article on high-potassium electrolyte tablets goes deeper into the reasoning. Every HIRO order comes with a 60-day money-back guarantee.
Frequently asked questions
How do I know if I need a sports electrolyte?
If you regularly exercise for more than 90 minutes, train in heat or finish sessions soaked with salt marks on your kit, a sodium-led sports formula is worth having for those sessions.
How many HIRO tablets should I use?
Two tablets dissolved in about 300ml of water make one serving. Don't exceed the serving on the label.
Can I use hydration tablets every day?
Yes, HIRO is designed for daily use. Keep the rest of your fluid as water.
Can I use HIRO before or during exercise?
Yes, for shorter sessions. Many people have a serving before or after a gym class. For long or hot sessions, add a sodium-led sports drink.
Are HIRO tablets suitable for children?
No. HIRO isn't recommended for anyone under 18.