How many times a day should you take SiS electrolytes?

January 13, 2026 •

3 min read

According to Science in Sport, you should not exceed more than four SiS GO Hydro tablets per day. Knowing how many times a day should you take SiS electrolytes is key to maximizing performance while avoiding over-consumption. The optimal intake depends heavily on your activity level, sweat rate, and environmental conditions, ranging from single daily doses for moderate needs to the daily maximum for intense training.

Quick Summary

The frequency of SiS electrolyte intake is personalized based on individual hydration needs, activity intensity, duration, and environmental factors. The maximum recommended intake is four tablets per day, but many users require less. Strategic timing, including pre- and during-exercise consumption, helps prevent dehydration and maintain performance by replacing minerals lost through sweat. Always follow manufacturer guidelines.

Key Points

Daily Maximum: Do not exceed four SiS GO Hydro tablets per day, as recommended by Science in Sport.
Individualized Dosing: The right number of tablets depends on your activity level, duration, and environmental factors, not a fixed schedule.
Strategic Timing: Take tablets before and during exercise to preemptively counter fluid and electrolyte loss, especially for activities over an hour.
Listen to Your Body: Pay attention to your sweat rate and any signs of imbalance like cramps or fatigue to adjust your intake accordingly.
Use for Intensity: Reserve electrolyte supplementation for intense or prolonged sessions and hot weather; plain water is often sufficient for shorter, lighter workouts.
Balance with Diet: Combine electrolyte supplements with a healthy diet rich in fruits and vegetables to support your overall mineral intake.

Understanding the Maximum Daily Intake for SiS Electrolytes

Science in Sport (SiS) recommends a clear maximum intake for its GO Hydro tablets: no more than four tablets per day. Each effervescent tablet is designed to be dissolved in 500ml of water, providing a hypotonic solution with a specific concentration of key electrolytes, most notably sodium. The strategic, low-calorie formulation is intended to provide effective hydration without the carbohydrates found in energy drinks. However, the exact number of tablets you should take daily is not a fixed figure but rather a fluid strategy based on your personal needs.

Determining Your Individual Electrolyte Needs

To determine the right number of SiS electrolytes for your day, consider these factors:

Activity Intensity and Duration: Shorter, less intense workouts may not require additional electrolytes, while endurance events or high-intensity training lasting over an hour will increase the need for supplementation.
Sweat Rate: Individuals sweat at different rates, and those who sweat more, or are 'salty sweaters', will lose a higher volume of electrolytes. A high sweat rate, especially during intense sessions or hot weather, necessitates more frequent electrolyte replacement. You can estimate your sweat rate by weighing yourself before and after exercise without consuming food or water.
Environmental Conditions: Exercising in hot and humid climates significantly increases fluid and electrolyte loss through sweat, requiring a higher intake compared to training in cooler conditions.

Strategic Timing for Optimal Hydration

Proper timing ensures you are effectively hydrating when your body needs it most:

Pre-Event Hydration: Consume 500ml of SiS GO Hydro 3–4 hours before a major event. A further 250–500ml can be consumed in the hour leading up to the start. This strategy ensures you begin your activity in a hydrated state, which is proven to minimize performance degradation.
During Exercise: For shorter exercise where carbohydrate intake is not needed, aim for 500ml of SiS Hydro per hour. For longer sessions where both energy and hydration are crucial, consider combining with SiS GO Electrolyte powder or gels.
Post-Workout Recovery: While your post-exercise meal can contribute to electrolyte replenishment, taking an electrolyte drink after intense sessions helps kick-start the recovery process and restore fluid balance, especially if you've lost significant body weight through sweat.

Comparison of SiS Hydration Products


Feature	SiS GO Hydro Tablets	SiS GO Electrolyte Powder
Calories	Virtually no calories	36g of carbohydrates per serving
Best For	Hydration without carbohydrate intake	Combined hydration and energy delivery
Electrolytes	High concentration of sodium	A blend of electrolytes
Usage	Dissolve 1 tablet in 500ml of water	Mix 40g (2 scoops) with 500ml of water
Maximum Dose	4 tablets per day	Not specified, but based on hourly intake

Signs of an Electrolyte Imbalance

It's important to recognize the signs that your electrolyte levels may be out of balance. While mild cases might resolve with proper hydration, severe imbalances require medical attention. Common symptoms include muscle cramps, fatigue, headaches, dizziness, and nausea. More severe signs, though rare, can include heart palpitations or seizures. Monitoring your body's signals is a critical part of your hydration strategy.

Combining SiS Electrolytes with Real Food

For most people, a balanced diet is enough to cover daily electrolyte needs, but supplementation is useful for active individuals. After a workout, a meal containing electrolyte-rich foods can complement your SiS intake. Good sources include bananas (potassium), leafy greens (magnesium), and dairy (calcium). This holistic approach ensures you receive a full spectrum of minerals while replacing specific losses from sweat.

Conclusion

For most active individuals, taking SiS electrolytes once or twice a day around exercise is sufficient to meet their hydration needs. For those engaging in prolonged, intense activity or exercising in hot conditions, a higher frequency, up to the maximum of four tablets daily, may be appropriate. The key is to individualize your strategy based on your sweat rate, environment, and activity level. Always follow the manufacturer's directions, and remember that for workouts under an hour, plain water is often enough. Monitoring your body for signs of dehydration or imbalance and combining supplements with a healthy diet will ensure you maintain optimal performance and recovery. For more specific, data-backed guidance on optimizing hydration, consult the Science in Sport hydration resources.

Frequently Asked Questions

Dissolve one SiS GO Hydro tablet in 500ml of water. It can be consumed before, during, or after exercise to replace lost electrolytes and aid hydration.

You should not consume more than four SiS GO Hydro tablets per day, regardless of your activity level.

For most people, a balanced diet provides sufficient electrolytes on rest days. However, one tablet may be used for general wellness hydration, especially in hot weather.

Common symptoms of electrolyte imbalance include muscle cramps, fatigue, headaches, and increased thirst. Observing these signs, especially after exercise, can indicate a need for more electrolytes.

Yes, SiS GO Hydro is low-calorie and provides only electrolytes for hydration. SiS GO Electrolyte powder contains both electrolytes and carbohydrates, designed for both energy and hydration during sustained activity.

Yes, for events requiring both energy and hydration, SiS GO Hydro can be combined with SiS GO Gels or SiS GO Electrolyte powder, following recommended usage guidelines.

Yes, SiS GO Hydro tablets are suitable for both vegans and vegetarians.