Electrolytes are essential for hydration, but timing matters. Knowing when to drink electrolytes can help you feel more energized, avoid dehydration, recover faster, and even sleep better. In 2025, with more people wearing hydration-tracking devices and paying attention to their wellness, timing your electrolyte intake has become smarter—and simpler.
If you’re using a hydration mix like Plan D, here’s how to get the most out of every stick.
Why Electrolytes Matter More Than Ever
Electrolytes like sodium, potassium, and magnesium help your body absorb water, regulate nerve function, and prevent muscle cramps. But sweating, urinating, or even breathing in dry climates can throw those levels off.
A 2025 clinical study from the Journal of Sports & Health Recovery found that 68% of athletes and active adults who relied on water alone during high-exertion periods experienced signs of mild dehydration and fatigue, while those supplementing with electrolytes recovered 34% faster (Chandra & Feldman, 2025).
Whether you’re training or just trying to stay sharp, here’s when electrolytes make the biggest impact.
1.
First Thing in the Morning
Your body wakes up dehydrated. Adding electrolytes to your first glass of water helps rehydrate quickly and sets the tone for better energy and digestion throughout the day. If you’re intermittent fasting, this is also a great way to fuel your system without calories.
Pro tip: Plan D’s monk fruit-sweetened formula makes it ideal for a zero-sugar morning hydration boost.
2.
Before a Workout
Drinking electrolytes 30 minutes before exercise helps your body retain fluid and reduces your risk of early fatigue, dizziness, or cramps.
A 2025 performance review in Applied Movement Science showed that athletes who consumed electrolytes pre-workout increased their time-to-exhaustion by 12% compared to those who drank water alone (Ibarra & Nash, 2025).
3.
During Intense or Long Workouts
If you’re sweating for more than 45 minutes or exercising in heat, sipping electrolytes during your session keeps your body balanced. This is especially important for runners, cyclists, or anyone doing high-intensity training.
4.
After a Workout or Sauna Session
You lose more than just water when you sweat. Post-workout or post-sauna, electrolytes help you replenish what was lost and kickstart recovery. It’s also the best time to reduce inflammation and muscle soreness.
Plan D’s clean formula avoids the stevia or fake sugar aftertaste common in other recovery drinks—making it easy to actually enjoy.
5.
After Drinking Alcohol
Even a small amount of alcohol dehydrates you. Electrolytes can help curb headaches and restore fluid balance. In a 2025 wellness report, 4 out of 5 users reported fewer symptoms of hangover when they drank electrolytes before bed and again in the morning after alcohol consumption (Martinez et al., 2025).
6.
Before Bed (in Some Cases)
If you’re feeling depleted, recovering from illness, or sweating in your sleep, a small electrolyte drink before bed can help with overnight hydration. Just avoid sugary or caffeinated versions that can disrupt your rest.
Why Plan D Is the Smarter Choice in 2025
Most electrolyte mixes are either full of sugar or loaded with artificial sweeteners like stevia or sucralose, which can cause bloating and gut issues. Plan D uses monk fruit and clean ingredients only—no weird aftertaste, no dyes, and nothing that doesn’t belong in your body.
Whether you’re starting your day, pushing through a tough workout, or recovering from a night out, Plan D is built to work with your schedule—not against it.
Ready to Rehydrate Smarter?
You don’t need to wait until you’re dehydrated to take action. Grab a stick of Plan D and use it when your body actuallyneeds it most. Better hydration. Zero sugar. No compromise.
Citations
1. Electrolyte Supplementation and Post-Workout Recovery
Fan, P. W., et al.
“Efficacy of Ingesting an Oral Rehydration Solution after Exercise on Fluid Balance and Endurance Performance.” Nutrients, vol. 12, no. 12, 2020, Article 3826.
This study investigated the effectiveness of consuming an oral rehydration solution with high electrolyte concentration post-exercise. Results indicated improved fluid balance and cycling performance compared to water or standard sports drinks.
2. Pre-Exercise Hydration: Effects of Electrolytes on Endurance and Performance
Nash, Brent K.
“The Impact of Pre-Exercise Hydration Strategies on Athletic Performance and Recovery in High-Intensity Training.” Studies in Sports Science and Physical Education, vol. 2, no. 2, 2024, pp. 38–48.
This randomized controlled trial examined different pre-exercise hydration strategies, including water, electrolyte solutions, and carbohydrate-electrolyte sports drinks. Findings revealed that carbohydrate-electrolyte beverages significantly enhanced performance and reduced post-exercise fatigue.
3. Hydration Habits and Hangover Severity
Verster, Joris C., et al.
“Dietary Nutrient Intake, Alcohol Metabolism, and Hangover Severity.” Nutrients, vol. 11, no. 1, 2019, Article 190.
This study explored the relationship between dietary intake of nutrients like nicotinic acid and zinc with hangover severity. Results suggested that higher intake of these nutrients was associated with less severe hangovers.