After years of being an afterthought in the public eye, hydration has finally taken its place as an accepted cornerstone of health and performance. 

TB12 has been preaching the gospel of hydration since its inception. Water supports the function and structure of every cell in the human body (source). These benefits extend into cognitive and physical performance through multiple mechanisms (source). 

It almost goes without saying that when hydration enters the conversation, electrolytes are sure to follow, and for good reason. There is solid scientific evidence that demonstrates the benefits of electrolyte consumption when it comes to hydration. 

These conversations have transformed from words to action. Now, almost every reusable water bottle has an electrolyte supplement mixed into it.

As a supplement company that sells electrolytes, we should be ecstatic, but this is a massive overcorrection. The nuance of the message, especially the application of electrolyte supplementation, has somehow gotten lost in the conversation.

The Standard American Diet and Electrolytes

Electrolytes, namely magnesium, calcium, sodium, potassium, and chloride, are found throughout the body and support multiple physiological processes. Without them, we would literally stop functioning, which is why replacing them is so important.

Luckily, if you are consuming some version of the standard American diet, you are already consuming many of these electrolytes. Some of them in spades. 

Take sodium, for example. According to a 2024 FDA report, the average American consumes an average of 3,400 mg of sodium daily, a far cry from the recommended 2,300 mg. 

Research shows that sodium is one of the main drivers of rehydration in the research, despite its source. Simply consuming salty food has been shown to support hydration efforts (source). 

Meaning, the food you are consuming throughout the day is supplying enough electrolytes to support hydration requirements for day-to-day activities. 

On the other hand, water consumption is astonishingly low. According to a 2024 report by the CDC, the average American adult only consumes about 44 oz of water, short of half of the TB12 Hydration Guideline’s suggested requirements for the average American male. 

Electrolyte intake isn’t the problem. Water is. 

When Supplements Shine

We’ve already said it. If you are sweating, you are losing water and electrolytes (source). Supplementation with electrolytes helps support optimal levels of both. 

The caveat is how much you are sweating and for how long.

There is a solid list of variables that influence how much you sweat. A 2007 position stand from the American College of Sports Medicine notes substantial differences in sweat rates for various activities, their intensities, and durations, and the environment in which they are performed. 

None of those activities involved sitting at a desk. 

Electrolyte supplementation shines in preparing for activities that elicit excessive sweating and recovering from those sessions. The position stand makes a point to only talk about electrolyte consumption before, during, and immediately after activity and serves as the base for the TB12 Hydration Guidelines. 

Supplementing with electrolytes can be extremely useful if you are:

• Completing back-to-back intense workouts, like two-a-days.

• Doing extended training sessions and/or competitions.

• Exposed to high humidity and/or heat.

• A heavy, salty sweater.

Anything outside of these situations probably isn’t going to push the bounds of the fluid/salt balance and call for electrolyte supplementation. 

Don’t Overhype It. It’s Not That Complicated.

Hydration is important. It is a determining factor of physical and mental performance. But it does not have to be complicated. 

Water is still the hero. It always will be. 

Consuming your established baseline (½ your body weight in pounds in fl. oz of water) and a balanced diet covers most of your hydration and electrolyte needs.

Supplement with electrolytes when there is a potential for excessive sweating and electrolyte loss. 

To TB12, it is about supporting performance in the most efficient way possible, not the bottom line. If that means we have to tell you to cut back on using something we sell, so be it. 

Eat your electrolytes throughout the day. Drink your electrolytes when you are performing. And drink plenty of water throughout the day.

Quick Hydration Tips:

• Baseline: Drink half your body weight (lbs) in fluid ounces of water per day.

• Pre-exercise: Drink 16 to 32 fl. oz of water 1–4 hours before activity. ** 

• During: Sip 8 oz every 15 min if possible.**

• Post-exercise: Rehydrate with 120–150% of fluid lost, add electrolytes.

• Eat balanced meals— this will cover most of your electrolyte needs.

**Remember, intense training sessions and competitions that elicit excessive sweating call for electrolyte supplementation.