Hydration Hub

Every cell relies on water to function properly; it’s involved in nutrient transport, waste removal,energy production, and chemical reactions.

Through sweating and evaporation, water helps maintain a stable internal body temperature. This is vital for preventing overheating during exercise or in hot climates. Even mild dehydration (~1–2% loss of body weight) can impair mood, memory, concentration, and cognitive performance.

Water is essential for the production of saliva, gastric juices, and bile. It aids in digestion and helps prevent constipation. It also supports the kidneys and liver in removing toxins.

The body constantly adjusts fluid and electrolyte levels via:

Kidney filtration and reabsorption
Gastrointestinal absorption
Hormonal feedback loops

Even mild fluid deficits (~1–2% body weight) can cause:

Cognitive slowing
Reduced thermoregulation
Fatigue and impaired exercise performance

How much water do you need?

General guidelines:

Life stage average daily water intake*

How to check hydration status

1. Urine colour should be pale yellow or clear.

2. Thirst is a late sign—aim to drink before you feel thirsty.

Hydration and sports

Drink 500ml of water 1-2 hours before activity. Add electrolytes.

Drink 150-250ml every 15-20 minutes, especially in hot conditions. For workouts more than 60 minutes, consume electrolytes.

Rehydrate with 1.5x the lost fluid (check weight before/after exercise if needed). Include potassium-rich foods (e.g. banana, avocado) and sodium (e.g. broth, miso soup) to replace lost electrolytes.

Dehydration risk factors

High-protein or high-fibre diets without adequate fluid
Hot, humid weather
Illness with fever, vomiting, or diarrhoea
Alcohol and caffeine excess
Intense or prolonged exercise

Hydrate+

Hydrate+ supplies all 5 electrolytes lost in sweat, plus vitamin C for immune protection during exercise, vitamin B12 as methylcobalamin for energy, and L-taurine for amino acid support.

Plus, absolutely no artificial sweeteners or stevia, which is a rare find in electrolytes.