Timing Your SiS Hydration for Peak Performance
Effective hydration is a cornerstone of athletic performance, and timing is key when using SiS hydration tablets to replace lost electrolytes. Rather than a one-size-fits-all approach, the timing for taking SiS tablets depends on your exercise intensity, duration, and the environmental conditions. This guide breaks down the strategic use of SiS GO Hydro and similar products to help you avoid dehydration and perform at your best.
Pre-Exercise Hydration: Priming Your Body
Starting any physical activity in a hydrated state is fundamental to minimizing fluid loss's negative effects. A proactive approach to hydration prepares your body for the demands of the workout ahead. For a standard session or event, most recommendations suggest pre-loading with fluids.
- 3-4 Hours Before: Consume 500ml of water with one SiS GO Hydro tablet. This helps establish a baseline hydration level and ensures your body's sodium levels are topped up. For events, this can be part of your pre-race ritual.
- Final Hour Before: Drink an additional 250-500ml of SiS GO Hydro solution. This is particularly useful for longer events or if you know you sweat heavily. It's a final top-up to prevent any pre-exercise dehydration.
In-Exercise Hydration: Sustaining Your Effort
During exercise, you sweat and lose vital electrolytes like sodium, potassium, and magnesium. Continuous replenishment is essential to maintain fluid balance, regulate body temperature, and prevent fatigue and cramping.
- General Use: For shorter, more intense workouts where carbohydrate energy isn't a primary concern, consume 500ml of SiS GO Hydro per hour. This is enough to replace the electrolytes lost and maintain performance.
- Hot Weather/Heavy Sweating: If you are training in hot conditions or tend to sweat profusely, you might need to increase your intake. Adjust your hourly consumption to match your sweat rate, but do not exceed the daily limit of four tablets.
Post-Exercise Hydration: The Recovery Phase
After a workout, especially a long or intense one, your body requires fluids and electrolytes to recover properly. The post-exercise phase is crucial for rehydration and muscle repair.
- Immediate Post-Workout: Aim to consume 500ml of SiS GO Hydro solution soon after finishing your exercise. This starts the rehydration process immediately and helps replenish lost salts.
- Ongoing Rehydration: For more accurate recovery, a strategy is to drink 1.5 liters of fluid for every 1kg of body weight lost during the session. This accounts for fluid lost through urination as well and doesn't need to be consumed all at once, but rather in intervals over the next few hours.
Combining SiS Hydration with Energy Products
For endurance athletes, hydration often needs to be paired with carbohydrate intake to maintain energy levels. SiS offers various products to cater to these needs, and knowing how to combine them is important.
Comparison Table: Hydration Products for Endurance
| Feature | SiS GO Hydro (Tablets) | SiS GO Electrolyte (Powder) |
|---|---|---|
| Calories | Virtually calorie-free (~9 kcal) | Contains carbohydrates for energy (~150 kcal) |
| Best For | Shorter sessions, hydration without energy, everyday use | Longer events, training, and competition needing energy and hydration |
| Replenishes | Electrolytes (sodium, magnesium, calcium, potassium) | Electrolytes and carbohydrates |
| Mixing | Effervescent tablet, dissolves in 500ml water | Powder mixed with 500ml water |
| Ideal Scenarios | Hydrating in hot weather, general fluid balance | Marathon running, cycling, or any event over 90 minutes |
During longer events (over 90 minutes), where both energy and hydration are critical, you can combine SiS GO Hydro with SiS GO Gels. The gels provide the carbohydrate fuel, while the hydro tablets deliver the necessary electrolytes without adding excess calories. This strategy allows for a more personalized approach to your fueling and hydration plan.
Conclusion: A Personalized Hydration Strategy
There is no single correct answer to the question, "When should I take SiS hydration tablets?" The right time and frequency depend on your unique needs, the duration and intensity of your exercise, and the environmental factors. By strategically timing your intake before, during, and after activity, you can effectively prevent dehydration, ward off fatigue, and support your overall performance. Remember to never exceed the recommended dose of four tablets per day and to listen to your body's signals. Developing a personalized hydration strategy based on your training and environment will give you the best results. For further details on the full product range and how to incorporate them into your routine, visit the Science in Sport website.
Key Factors Influencing Your Hydration Plan
- Before Exercise: Strategic pre-loading: Consuming 500ml of SiS GO Hydro 3-4 hours prior and topping up with another 250-500ml closer to the event helps you start fully hydrated.
- During Exercise: Continuous electrolyte replacement: For moderate sessions, 500ml of SiS GO Hydro per hour is recommended, adjusted based on sweat rate.
- Post-Exercise: Rapid and comprehensive recovery: Replenish fluids and electrolytes immediately after exercise, aiming for 1.5L of fluid for every 1kg of body weight lost.
- Heat & Humidity: Increased frequency: Hot weather or heavy sweating increases the need for electrolyte replacement; adjust intake hourly but stay within the recommended daily limit.
- Endurance Events: Combine with energy: For activities over 90 minutes, pair SiS GO Hydro with carbohydrate products like SiS GO Gels or SiS GO Electrolyte powder to address both hydration and energy needs.
FAQs
Q: How many SiS hydration tablets can I take per day? A: It is recommended not to exceed 4 tablets per day, with each tablet dissolved in 500ml of water.
Q: Should I take SiS hydration tablets for short, intense workouts? A: For short workouts (under 90 minutes) where carbohydrate intake isn't necessary, taking SiS GO Hydro during the session is a great way to replace lost electrolytes without extra calories.
Q: Can I mix SiS hydration tablets with other SiS products? A: Yes, for longer sessions needing both hydration and energy, you can combine SiS GO Hydro with SiS GO Electrolyte powder or SiS GO Gels.
Q: Are SiS hydration tablets suitable for vegans? A: Yes, most SiS GO Hydro tablets are suitable for vegans and are also gluten-free, lactose-free, and nut-free.
Q: What are the benefits of using SiS hydration tablets over plain water? A: SiS hydration tablets are scientifically formulated with a specific sodium concentration to produce superior hydration compared to water alone by promoting fluid intake and retention.
Q: Can I use SiS hydration tablets for everyday hydration? A: Yes, SiS hydration tablets are suitable for everyday use, especially if you lead an active lifestyle or are in hot conditions, to maintain proper electrolyte balance.
Q: How should I store prepared SiS hydration? A: Once a tablet is dissolved in water, the solution should be consumed within 24 hours. Store in a cool, dry place away from direct sunlight.
