With every drop of sweat, the body cools down… but it also runs low.

On average, an athlete can lose between 0.3 and 2.4 liters of sweat per hour, containing about 1 gram of sodium per liter. For some, much more. Over the miles, these losses add up. And if you replenish only with water, the body's internal balance begins to waver. Studies show that drinking too much without electrolytes can be just as problematic as not drinking enough.

Finding the right pace: neither too much nor too little

The scientific recommendations are clear: When exercise lasts more than 1 hour, aim for approximately: 0.4 to 0.8 L per hour , adjusting to limit body mass loss to less than 2–3 %.

This is not a rigid rule.

It is a safety range to adapt according to:

• The heat,
• The humidity,
• The intensity,
• Your own sweat rate.

In the field, this means learning to drink intelligently, not mechanically.

Sodium: the small detail that changes everything

Of all the electrolytes, sodium is the most overlooked… and yet the most crucial.

Scientific data show that consuming it during exercise helps:

• Maintain blood sodium levels, 
• Improve water and carbohydrate absorption, 
• Preserve plasma volume, 
• Reduce cardiovascular and thermal strain, 
• And sometimes even maintain your pace better over time.

That is why electrolyte-enriched drinks and salt tablets have become essential for endurance athletes.

Across systematic reviews and controlled endurance trials, one message comes up again and again: drinking smartly with electrolytes and adapting your strategy to your own body is more effective and safer than following rigid rules. 

Our electrolytes and salt tablets are not gimmicks. They are tools designed to support exertion, maintain fluid balance, and help you go the distance.

At Tā Energy, this vision guides product development: simple, functional, field-tested solutions, so every runner can find their own balance, from the first to the last kilometer.