Dehydration can significantly impact physical and cognitive performance. Addressing dehydration involves the replenishment of fluids and electrolytes, and several supplements can be helpful in this regard:

1. Carbohydrate-Electrolyte Solutions: These are considered highly effective for rehydration, especially after intense physical activities. They typically contain sodium, potassium, chloride, and carbohydrates (like glucose or sucrose). The recommended composition often includes 20-30 meq of sodium per liter, 2-5 meq of potassium per liter, and a carbohydrate concentration of 5-10%¹².

2. Electrolyte Tablets: Products like Nuun tablets are designed to be dissolved in water to create an electrolyte-rich beverage. They have been found to improve fluid balance and hydration compared to water alone³.

3. Amino Acid-Electrolyte Beverages: These may enhance cellular rehydration more effectively than traditional carbohydrate-electrolyte drinks. They combine the benefits of electrolytes with the added support of amino acids⁴.

4. Beverage Hydration Index (BHI): This index helps compare the hydration efficacy of different beverages. It has been shown that combinations of electrolytes, carbohydrates, and even proteins can improve fluid retention and hydration status⁵.

Would you like recommendations for specific products containing these types of supplements?

Footnotes

1. NCBI Bookshelf - Carbohydrate-Electrolyte Solutions ↩

2. Mayo Clinic - Carbohydrate And Electrolyte Combination ↩

3. Impact of Nuun Electrolyte Tablets ↩

4. Amino Acid-Electrolyte Beverage ↩

5. The Beverage Hydration Index ↩