500MG SODIUM
More salt, not less
The main electrolyte lost in sweat. Sodium supports fluid absorption, muscle function and the balance that keeps you properly hydrated.
THE SCIENCE OF HYDRATIONWater is only half the story
Over half your body is water, and your brain is around 73% of it. Electrolytes are the minerals that decide where that water goes. Get them right and hydration stops being a guessing game.
WE DID OUR RESEARCHThe best electrolyte formula on the market
Hyro's specific blend of electrolytes is backed by research on hydration, electrolyte balance, and recovery in athletes and active people.
It is also sugar-free and made from natural ingredients only, in line with the recommendations for maintaining optimal health and performance.
DR. KRISSY KENDALL, HYRO SCIENTIFIC ADVISOR
Hydration starts before you feel thirsty
"Your brain is extremely sensitive to fluid and electrolyte shifts. Even mild dehydration can slow reaction time and cloud decision-making before you feel thirsty. Replacing electrolytes isn't just about muscles, it's about staying sharp."
250MG POTASSIUM
Natures day spa for the mind and body
Works alongside sodium to regulate fluid inside your cells, supporting normal muscle, nerve and heart function.
100MG MAGNESIUM
Your muscles will thank you later
Supports more than 300 enzyme reactions, including energy production, muscle relaxation and recovery.
Sports drinks wish they could hydrate like this
* Based on one serving size
THE EVIDENCEThe science of hydration
Hydration is not just about water. Decades of sports-science research show that the electrolytes you drink, above all sodium, decide how much of that water your body actually holds, how you perform, and how clearly you think. Here is what the studies show.
FLUID RETENTIONWater alone runs straight through you
When you drink plain water, a large share is passed as urine within a couple of hours. Add sodium and the picture changes: it holds fluid in the body and keeps you hydrated for longer.
In controlled rehydration studies, drinks with a higher sodium content kept significantly more of the fluid on board hours after drinking, compared to water or low-sodium drinks.
Fluid retained after drinking
PLAIN WATER
WITH ELECTROLYTES
100%80%60%40%20%0%
2 hours later4 hours later
*Illustrative of findings in Shirreffs SM, Taylor AJ, Leiper JB, Maughan RJ. Post-exercise rehydration: effects of drink sodium content on fluid balance. Med Sci Sports Exerc (1996). Higher-sodium drinks improve fluid retention vs water.
Sodium lost in sweat, per hour
SODIUM LOST
HYRO REPLACES 500MG
HYRO REPLACES 500MG
1500mg1200mg900mg600mg300mg0
500mg replaced
Light sweatModerateHeavy sweat
*Sodium loss ranges from Baker LB et al. Normative data for sweating rate, sweat sodium concentration and sweat sodium loss in athletes. J Sports Sci (2019). Losses commonly run 600 to 1500mg+ per hour and vary widely between people.
WHAT YOU LOSESodium is the electrolyte you lose most
Sodium is by far the main electrolyte lost in sweat, and how much you lose swings hugely from person to person and session to session.
That is why replacing it matters. Hyro delivers 500mg of sodium per stick, tuned to top up a meaningful share of what an average to hard session drains, without overloading.
MIND AND BODYA 2% drop is enough to slow you down
You do not need to be gasping to feel it. Losing as little as 2% of body mass in fluid, a level most people reach before they even feel thirsty, measurably dulls focus, reaction time and mood.
A meta-analysis pooling dozens of studies found dehydration significantly impairs cognitive performance. Staying topped up with fluid and electrolytes protects the sharp end of your day.
Cognitive performance vs dehydration
*Trend based on Wittbrodt MT, Millard-Stafford M. Dehydration Impairs Cognitive Performance: A Meta-analysis. Med Sci Sports Exerc (2018). Impairment grows as body-mass loss increases beyond ~2%.
What the hydration research reports:
Wittbrodt and Millard-Stafford 2018
A meta-analysis pooling dozens of trials found dehydration significantly impairs cognitive performance, with attention, coordination and executive function among the domains most affected.
Read the studyShirreffs, Taylor, Leiper and Maughan 1996
After exercise, drinks with a higher sodium content restored and held fluid far better than plain water. The more sodium in the drink, the more of it stayed in the body hours later.
Read the studyBaker et al. 2019
Normative data across many sports show sodium losses in sweat vary enormously, commonly 600 to 1500mg per hour and higher, which is why deliberate sodium replacement matters more for some people than others.
Read the studySawka et al. (ACSM Position Stand) 2007
The American College of Sports Medicine notes sodium in fluids improves palatability, drives thirst and encourages enough drinking, while helping guard against hyponatremia during longer efforts.
Read the studyHydration questions
Plain water can actually dilute the sodium in your blood. Electrolytes, sodium, potassium and magnesium, are what help your body absorb and hold on to that water, so more of what you drink actually hydrates you.
Every serve delivers 500mg sodium, 250mg potassium, 100mg magnesium and 45mg vitamin C. Sugar-free, naturally flavoured, vegan and keto-friendly, with no caffeine and nothing artificial.
It is a deliberate amount. 500mg replaces what you lose across average to intense activity and supports fluid absorption, helping guard against hyponatremia (sodium dropping too low). The American College of Sports Medicine notes sodium also drives thirst and encourages enough fluid intake (Sawka et al., 2007).
Hydration is an everyday need, not just a training one. Electrolytes support focus, digestion and steady energy whether or not you are working out, which is why a daily serve helps most people.
Often, yes. Cramps and that mid-afternoon flatness are frequently down to low sodium, potassium or magnesium after sweating. Replacing them supports normal muscle and nerve function, which is exactly what those minerals are dosed for.
Whenever fits your day: with your morning water, around training, or through an afternoon slump. Consistency matters more than timing.
Yes. Hyro is sugar-free and made from natural ingredients only, with no artificial colours, flavours or sweeteners.
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GOING FURTHERThe science of creatine
Great hydration is the foundation. Creatine adds a well-researched edge for strength, power, recovery and cognitive performance. Here is what the evidence shows, who may benefit most, and why it makes sense alongside electrolytes.
CREATINE 101What is creatine?
Creatine is one of the most studied supplements in sports nutrition, but it is still widely misunderstood. Your muscles and brain use it to recycle fast cellular energy. Here is the simple version, without the gym folklore.
cre-a-tine [noun]
Creatine is a compound the body produces and stores mostly in muscle and brain, where it works as a fast energy source. Inside the cell it helps replenish adenosine triphosphate (ATP): the molecule that powers nearly every cellular job. Fuller creatine stores are linked to more strength and power in training, sharper focus and clarity, and faster muscle recovery.
HYRO SCIENTIFIC ADVISOR
"Creatine remains one of the most well-researched supplements in sports nutrition, consistently shown to increase strength, power, and lean muscle, especially when paired with resistance training."
Dr. Krissy Kendall, PhD
Hyro Scientific Advisor · Exercise Science Researcher, Edith Cowan University · Certified Sports Nutritionist (ISSN) · Strength and Conditioning Specialist (CSCS)
Creatine Helps Your Cells Work Harder And Smarter.
By keeping the phosphate supply that rebuilds ATP topped up, creatine helps the cell's energy cycle turn over faster. The payoff is more force on demand, performance that holds longer, and smoother recovery afterwards.
+Creatine
POWERS THE LOOP
ATPCharged and ready to fire
ENERGY SPENTMuscle and brain burn ATP
ADPSpent, now needs recharging
RECHARGECreatine donates a phosphate
+CreatinePOWERS THE LOOP
ATP
Charged and ready to fire
ENERGY SPENT
Muscle and brain burn ATP
ADP
Spent, now needs recharging
RECHARGE
Creatine donates a phosphate
The more creatine stored in your cells, the faster this loop spins: ATP is regenerated quicker and more often, so you produce more power, sustain it for longer, and recover faster between efforts.
THE EFFICIENCY GAIN
FASTER ATP TURNOVER
MORE POWER PER REP
ENERGY LASTS LONGER
THE BENEFITS
Proven by Decades of Research
Creatine monohydrate has decades of research behind it, with evidence spanning high-intensity performance, strength, recovery and cognition. It is not just for bodybuilders, and emerging research is giving women across different life stages even more reason to pay attention.
STRENGTHAccelerated strength gains and muscle recovery.
Push harder. Bounce back quicker.
Topping up phosphocreatine stores gives muscle more to pull from, which surfaces as added power, endurance and fatigue resistance when intensity climbs.
It also factors into recovery, aiding repair after the micro-damage of hard sets, which can mean less next-day soreness and a quicker return to training.
Percentage Gains During Weight Training With Creatine vs. Placebo
PLACEBO
WITH CREATINE
35%30%25%20%15%10%5%0%
Lean Muscle MassBench PressSquatNegative Side Effects
*Volek JS, Duncan ND, Mazzetti SA, et al. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training.
MEMORYWhy creatine boosts your brain
The brain burns through energy much like working muscle does. Because creatine feeds into ATP production, the brain's main fuel, it can help support the thinking that energy makes possible.
Research has tied creatine intake to gains in memory, focus and clarity, with the sharpest effects when the brain is taxed by stress or tiredness. Over time it has also been associated with markers of brain health, touching both day-to-day performance and lasting cognitive function.
Memory Improvement With Creatine
PLACEBO
WITH CREATINE
Memory Performance Score
8580757065605550
Younger Adults (11–31 Years)Older Adults (66–76 Years)
*Prokopidis K, et al. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis (2022).
SLEEPSupports enhanced cognitive function and neuroprotection.
Creatine works on the mind as much as the muscles.
By supporting ATP production in the brain, creatine has been linked to stronger memory, focus and clarity, especially under stress or short sleep. A growing body of research is also exploring its longer-term neuroprotective role.
A difference some notice now, with potential payoffs for the brain down the track.
Cognitive Performance Under Sleep Deprivation
PLACEBO
WITH CREATINE
*Rawson, E.S., Venezia, A.C. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids 40, 1349-1362 (2011)
What's Happening in Your Body?
As stores accumulate, muscle and other energy-hungry tissues keep more fuel on hand. Across a few weeks that can read as steadier energy, better recovery between efforts, and more headroom for physical and mental load, with the shift becoming clearer as stores near saturation.
Week 1
Muscle creatine starts climbing, raising phosphocreatine levels that help ATP rebuild faster.
Week 2
Stores keep filling, lending more to energy output and recovery across repeated efforts.
Week 3
With stores near saturation, training capacity lifts and strength changes grow more apparent.
Week 4
Levels settle at saturation, helping hold energy, performance and recovery steady.
TIMING
Creatine is most often taken at the same time each day. Many people reach for it in the morning or around a workout.
RESULTS
Noticeable effects commonly appear within 2-3 weeks of daily use.
LOADING
Many people skip a loading phase altogether.
What current creatine research reports:
Creatine remains the benchmark for high-intensity performance.
Kreider et al. 2017, ISSN Position Stand
The International Society of Sports Nutrition concluded that creatine monohydrate is the most effective ergogenic nutritional supplement available for increasing high-intensity exercise capacity and lean body mass during training, with an extensive safety record.
REVIEW STUDY →The evidence does not support the usual creatine myths.
Antonio et al. 2021
An expert review addressed common concerns including dehydration, cramping, kidney harm, hair loss and the need for a loading phase. For healthy people using established doses, the evidence supports creatine monohydrate as safe and effective.
REVIEW STUDY →Women may have more reason to pay attention to creatine.
Smith-Ryan et al. 2021 and 2025
Women generally consume less dietary creatine and may have lower stores than men. Reviews now examine potential roles across menstruation, pregnancy and menopause, including muscle, cognition and healthy ageing, while noting where more research is still needed.
REVIEW STUDY →Creatine supports strength and may improve recovery from hard training.
Wax et al. 2021
A broad evidence review found consistent benefits for strength, power, sprint performance and lean mass, alongside promising recovery effects such as reduced exercise-induced muscle damage and improved restoration of performance.
REVIEW STUDY →The brain uses the same rapid energy system as muscle.
Gordji-Nejad et al. 2026
In a controlled sleep-deprivation trial, a high single dose of creatine reduced deterioration in several cognitive measures. It is an emerging result rather than a reason to replace sleep, but it strengthens the case for creatine's role in brain energy under stress.
READ STUDY →Creatine questions
It keeps your phosphocreatine stores topped up. As a cell spends ATP, creatine hands over a phosphate to rebuild it quickly, helping sustain force and mental sharpness for longer.
About 5g of creatine monohydrate a day is the well-studied dose, exactly what one stick delivers. There is no need for a loading phase: daily intake brings your stores to saturation over a few weeks on its own.
The old bloat reputation came from high loading doses. A steady 5g a day skips that. Any early water shift sits inside the muscle, and the sodium in each stick is dosed to support fluid balance, not cause it.
Creatine monohydrate holds one of the strongest safety records in all of sports nutrition, with years of research behind daily use in healthy adults. As with anything, check with your doctor if you are pregnant or managing a medical condition.
Yes. The studied 5g daily dose applies across the board. Since women tend to begin with 70 to 80% lower creatine stores than men, the difference can read just as clearly for them, if not more.
Most people feel the difference within 2 to 3 weeks as their stores reach saturation. Keeping it daily is what sustains the effect.
They solve complementary problems. Electrolytes support fluid balance, nerve signalling and muscle function, while creatine helps rapidly recycle cellular energy. Sodium and chloride are also involved in creatine transport across cell membranes, so pairing them is a practical way to cover both hydration and performance in one daily habit.
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ELECTROLYTES + CREATINEBetter together
Electrolytes support fluid balance, muscle function and nerve signalling. Creatine helps rapidly recycle cellular energy in muscle and brain. Put them in one daily stick and you cover hydration plus performance without adding another routine.
Electrolytes
+
Creatine
=
One Daily StickHydrate the cell
Sodium, potassium and magnesium help manage fluid balance across cell membranes, supporting the hydration that working muscles and the brain rely on.
Fuel the cell
Creatine helps replenish phosphocreatine, which rapidly rebuilds ATP during high-demand work. That supports repeated effort, strength and cognitive energy.
One simple habit
Sodium and chloride are involved in creatine transport across cell membranes. Pairing electrolytes with a full 5g dose makes the daily routine simpler and scientifically coherent.
One stick does what a shelf of products cannot
HYRO SCIENTIFIC ADVISOR
"It may also help boost power under fatigue. Creatine plus electrolytes has been shown to increase total work and power output across high-rep sets, suggesting muscles can better hold up under greater amounts of stress."
Dr. Krissy Kendall, PhD
Hyro Scientific Advisor · Exercise Science Researcher, Edith Cowan University · Certified Sports Nutritionist (ISSN) · Strength and Conditioning Specialist (CSCS)
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