Water
Hydration needs vary from person to person. Keep it simple. We recommend at least 64 ounces of water daily. If you are a large person, exercise regularly, or spend time in hot temperatures— drink more. Some people need quite a bit more depending on circumstances. For example: an athlete may need to replenish 64 ounces or more in a single training session.
Salt
The body requires sodium to survive. Sodium helps regulate fluid balance so we don't become dehydrated. Endurance athletes may need to replenish additional sodium that is lost through sweat or diluted through increased hydration. If you suspect your salt intake has unintentionally decreased by eliminating processed or high salt foods, you may need to add some salt back into your diet. However, over consumption of salt has been associated with hypertension among other health considerations. Always consult your medical professional when determining your sodium needs. This is particularly important if there are medical issues present.
Electrolytes
Sodium is the principal electrolyte lost in sweat and is needed for restoration of fluid levels after exercise-induced dehydration. Potassium is effective at retaining fluids ingested during recovery from exercise-induced dehydration; however, sodium remains the priority.