Electrolyte replacement (clinical)
What it is
Oral rehydration solutions with sodium, potassium, and glucose are the WHO gold standard for dehydration. Proven to prevent thousands of deaths annually from diarrhoeal disease. In sports, replacing sodium at 300–600 mg per hour during prolonged exercise prevents hyponatraemia. A 2024 systematic review confirmed electrolyte drinks outperform plain water for exercise lasting over 60 minutes.
Dose
300–600 mg sodium per hour during prolonged exercise; WHO ORS formula for clinical dehydration
Time of day & tips
Sip throughout exercise rather than drinking large volumes at once. Match sodium intake to sweat rate. Avoid hyponatraemia by not over-drinking plain water during endurance events.
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