Heat, a long padel match, a full round of golf and a dry cabin on an early flight all feel different, but they have one thing in common: they can make it easier to fall behind on hydration. Water still matters most. Electrolytes can be useful when sweat, heat or a long day increases the amount of fluid and minerals you need to replace.
This is a practical guide to understanding electrolytes in a South African context — without turning hydration into a science project.
What are electrolytes?
Electrolytes are minerals with an electric charge. Sodium, potassium and magnesium are three you will often see on a hydration label. They contribute to normal functions involving fluid balance, nerves and muscles, but more is not automatically better. Your needs depend on factors such as activity, climate, diet and health.
The useful part of a clear label is that it lets you see exactly what is in one serving. REKRD lists 600 mg sodium, 150 mg potassium and 100 mg magnesium per sachet, together with 500 mg L-glutamine. You can see the full breakdown on the REKRD formula page.
When might electrolytes be useful?
Hot South African days
You do not need to be racing to sweat. Warm weather, outdoor work, school runs, commuting and time on the sidelines can all add up. On hot days, start with regular water and pay attention to thirst, urine colour and how you feel. A clearly dosed electrolyte drink can form part of that routine when you are losing more fluid than usual.
Padel, golf, running and gym sessions
Long or sweaty sessions are the obvious use case. The goal is not to wait until the end of a session and then try to catch up all at once. Arrive hydrated, drink during activity when needed, and continue afterwards. For a convenient option, mix one REKRD electrolyte sachet into 500 ml of cold water and follow the directions on the pack.
Flights and travel
Travel routines can make hydration inconsistent: early starts, coffee, long queues and hours in a dry cabin. Keeping a single-serve sachet in your hand luggage makes the routine simpler once you have access to water. Remember that airport security rules may restrict liquids, so carry the dry sachet and fill your bottle after security.
Everyday hydration
Electrolytes are not only for podiums. Some people prefer a daily routine because it helps them drink consistently and gives them a predictable amount in each serving. That does not replace a balanced diet or ordinary water; it is one practical tool.
What should you check on the label?
- Amounts per serving: Look for stated quantities rather than an unexplained proprietary blend.
- Sugar and sweeteners: Check whether the product fits your preference. REKRD contains no added sugar and is sweetened with stevia.
- Caffeine: It may be useful in some products, but not everyone wants a stimulant. REKRD contains no caffeine.
- Serving directions: More powder in less water is not necessarily better. Follow the mixing instructions on the pack.
- Testing and transparency: Choose a brand that publishes its panel and explains how the product is tested.
A simple hydration routine
- Keep a water bottle where you can see it.
- Begin the day hydrated instead of trying to repair the deficit later.
- Use an electrolyte sachet when heat, sweat, travel or routine makes it useful.
- Mix it according to the pack and continue drinking water through the day.
- Adjust for your own activity, climate and healthcare guidance.
REKRD is available in five flavours as a 5-sachet pack or a 30-sachet tube, with delivery across South Africa. Shop REKRD electrolyte sachets or compare every listed ingredient on the formula page.
If you have been advised to limit sodium, or are pregnant, breastfeeding or taking medication, speak to your healthcare professional before using an electrolyte supplement.