When you hear hydration and electrolytes, you probably think about workouts.

Sweating. Cardio. Hot summer days. Long practices. Maybe the shaker bottle you bring to the gym. But hydration isn't just about replacing what you sweat out during training.

Your body relies on proper fluid and electrolyte balance all day long, including while you're sitting at your desk, studying for an exam, working a long shift, running errands, or trying to stay focused through an afternoon slump.

So this September, we're taking some of the supplements you probably associate with the gym and looking at what they can do beyond the gym. First up: hydration.

Your Brain Needs Hydration Too

Your muscles aren't the only part of your body affected by hydration.

Your brain is too.

Research has explored the relationship between hydration status and cognitive functions including attention, memory, concentration, and executive function. While results vary depending on the degree of dehydration and the individual, maintaining adequate hydration is an important part of supporting normal physical AND mental function.

Think about the last time you went most of the day barely drinking anything.

You may have felt:

• Tired

• Sluggish

• Headachy

• Irritable

• Unfocused

• Like you were working twice as hard to accomplish a simple task

Sometimes that afternoon crash isn't automatically a sign that you need another 300 mg of caffeine.

You might just need to drink something.

What Do Electrolytes Actually Do?

Electrolytes are minerals that carry an electrical charge when dissolved in your body's fluids.

Some of the major electrolytes include:

• Sodium

• Potassium

• Magnesium

• Calcium

• Chloride

They play roles in processes throughout the body, including fluid balance, nerve signaling, and muscle function.

When you sweat, you're not losing only water.

You're also losing electrolytes, particularly sodium.

That's one reason drinking plain water isn't always the entire hydration equation, especially when you're training hard, sweating heavily, spending a lot of time outside, or exercising in the heat.

Hydration Doesn't Start When Your Workout Starts

One of the biggest mistakes people make is treating hydration like it's part of their workout instead of part of their day.

You wake up.

Drink coffee.

Go to work.

Drink another coffee.

Maybe have an energy drink.

Suddenly it's 4:00 PM, you've barely touched your water bottle, and now you're heading into the gym.

Sound familiar?

Instead of trying to catch up during your workout, start thinking about hydration before you ever step foot in the gym.

Keep water with you throughout the day and drink consistently.

If you know you're going to have a particularly long, hot, or sweaty training session, getting ahead of your hydration needs can make a lot more sense than waiting until you're already thirsty and exhausted.

Do You Need Electrolytes Every Day?

Not necessarily.

For many people, water and a balanced diet can cover a lot of everyday hydration needs.

But electrolyte products can be useful depending on your activity level, environment, sweat rate, diet, and individual needs.

You may want to pay closer attention to hydration and electrolytes if you're:

• Training for long periods

• Sweating heavily

• Exercising outside or in hot conditions

• Working a physically demanding job

• Spending extended time outdoors

• Participating in multiple practices or games

• Struggling to consistently drink enough throughout the day

More isn't automatically better, either.

Hydration needs are individual, which is why your routine should match what you're actually doing.

Before You Reach for More Caffeine...

We love a good pre-workout and energy drink around here.

But caffeine shouldn't have to compensate for every basic need your body is missing.

If you're exhausted and unfocused halfway through your day, ask yourself:

Have I eaten?

Have I had enough water?

Have I slept?

Have I been sitting at a desk for six hours without moving?

Sometimes the basics aren't exciting, but they're still the basics for a reason.

Hydration won't replace sleep, food, or recovery.

And another scoop of pre-workout won't replace hydration.

Make Hydration Easier

The best hydration strategy is the one you'll actually follow.

A few easy ways to make it more consistent:

• Carry a water bottle with you

• Start drinking fluids earlier in the day

• Don't wait until you're extremely thirsty

• Drink consistently instead of trying to catch up all at once

• Increase your attention to hydration during hot weather and heavy training

• Use an electrolyte product when it makes sense for your activity and sweat loss

• Find flavors and products you actually enjoy drinking

If adding some flavor or electrolytes makes you more likely to keep your bottle nearby and actually drink it, that's a pretty easy win.

Hydration Goes Beyond the Gym

Yes, hydration matters when you're trying to finish your last set.

But it also matters during the other 23 hours of your day.

Your body needs water and electrolytes for processes that don't stop when your workout ends.

So the next time you're filling up your shaker before training, remember:

Hydration isn't just about performance in the gym. It's about supporting performance throughout your entire day.

Looking for a Hydration Product?

Stop by Exile Performance Nutrition and check out our hydration and electrolyte options.

Whether you're looking for something to sip throughout the day, use during training, throw in your gym bag, or help support hydration during long and sweaty workouts, we've got options.

Not sure which one makes sense for you?

Ask us.

Tell us how you train, how much you sweat, what flavors you like, and what you're looking for, and we'll help you find an option that fits.

Because your supplements can do a lot more than support the hour you spend in the gym.

Train hard. Hydrate harder. And take your performance beyond the gym.