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.
Straight from our performance dietitian
"Hydration is one of the lowest-hanging fruits for most people when it comes to improving overall wellbeing and performance. With over 50% of the body made of water, and the brain around 73% water, the impact of dehydration on focus, digestion, and physical output becomes obvious."
"The missing piece is electrolytes. They are crucial for better hydration: they maintain fluid balance and help you hold on to the water you drink."
HOW IT WORKSWhat electrolytes actually do
Electrolytes are minerals that carry a tiny electrical charge. That charge is what lets your body move fluid, fire nerves and contract muscle. Drink water without them and a lot of it simply passes through. Here is the science, in three parts.
Fluid balance
Nerve and muscle signals
Absorption and retention
500MG SODIUMMore salt, not less
Sodium is the main electrolyte lost in sweat, and losing it hits fluid balance, muscle function, and overall performance.
500mg is chosen to replace what is lost across average to intense activity without overloading the body. It helps guard against hyponatremia (sodium dropping too low in the blood) and supports the fluid absorption that keeps you hydrated.
The American College of Sports Medicine notes sodium also improves palatability and drives thirst, which encourages enough fluid intake (Sawka et al., 2007).
250MG POTASSIUMNatures day spa for the mind and body
Potassium works alongside sodium to regulate fluid balance inside your cells, and it is essential for normal muscle and nerve function.
The 250mg dose helps replace potassium lost in sweat and supports cells and organs during and after exercise, contributing to fewer muscle cramps and steady heart function, both vital for endurance and recovery.
100MG MAGNESIUMYour muscles will thank you later
Magnesium is involved in over 300 enzyme reactions, including energy production, muscle function, and protein synthesis.
The 100mg dose helps top up magnesium lost in sweat and supports recovery through muscle relaxation and lower inflammation. In the context of a daily hydration mix it helps offset the acute losses of exercise, supporting better muscle function and a lower risk of cramping.
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
*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
HYRO REPLACES 500MG
*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:
Hydration 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.
Trusted by thousands who hydrate daily.
Trusted by thousands who hydrate daily.
Fewer afternoon crashes. Clearer focus. Less thirst. Steadier energy across the day.
Fewer afternoon crashes. Clearer focus. Less thirst. Steadier energy across the day.
GOING FURTHERThe science of creatine
Great hydration is the foundation. For an added edge on strength, recovery and focus, there is creatine, another of the most researched tools in sports nutrition. Here is what that science shows, and why it belongs in the same daily stick.
CREATINE 101What is creatine?
You probably learned that mitochondria are the powerhouse of the cell. Creatine feeds straight into that energy system. For something so heavily researched, it stays one of the most misunderstood supplements going, so here is the science with the noise stripped out.
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.
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.
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.
Proven by Decades of Research
Few supplements have been put through as many trials as creatine. Decades of studies paint a consistent picture of its safety, effectiveness and performance benefits. The evidence runs from strength and power to recovery and cognition, and it keeps holding up.
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
*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
*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.
Creatine is most often taken at the same time each day. Many people reach for it in the morning or around a workout.
Noticeable effects commonly appear within 2-3 weeks of daily use.
Many people skip a loading phase altogether.
A look at what recent creatine research reports:
Daily creatine and memory, with the clearest effect later in life.
Pooling trials across healthy adults, this meta-analysis found creatine intake lifted memory scores, with the effect largest in those aged 66-76. Doses as low as 5g a day were enough to register.
REVIEW STUDY βOne energy system runs both muscle and brain.
A review of creatine's part in cellular energy metabolism. The phosphocreatine system refreshes ATP quickly for tissues with heavy demand, muscle and brain alike, which is why cognitive effects appear most plainly when demand peaks: poor sleep, mental fatigue, deep concentration.
REVIEW STUDY βWomen begin with 70-80% lower creatine than men.
A foundational review noting that women hold roughly 70-80% lower natural creatine stores than men and tend to eat less of it. The implication is plain: women may have more to gain from supplementation, particularly across stages like postpartum and the menopause transition.
REVIEW STUDY βCognitive effects are largest when the brain is under load.
Mental tasks lean on creatine and phosphocreatine to keep brain energy stable, and topping up can aid cognitive processing. The strongest effects appear in people who are short on sleep or under stress, which is to say most of us, most weeks.
REVIEW STUDY βCreatine 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 complement each other. Creatine helps draw water into muscle cells, which depends on good hydration, exactly what the electrolytes support. Sodium also helps shuttle creatine and water into cells, so taking them together makes sense.
The ultimate two-in-one daily ritual.
The ultimate two-in-one daily ritual.
The electrolytes your body needs for optimal hydration, plus creatine for strength, recovery and focus.
The electrolytes your body needs for optimal hydration, plus creatine for strength, recovery and focus.
ELECTROLYTES + CREATINEBetter together
Electrolytes and creatine are not rivals, they are teammates. One sets up the hydration your cells need, the other fills the energy reserves inside them. Run them together and each works better.
One Daily StickHydrate the cell
Creatine works partly by pulling water into muscle cells. That only happens when you are well hydrated, which is exactly what the sodium, potassium and magnesium in every stick are there to support.
Fuel the cell
With the hydration handled, creatine tops up the phosphocreatine that rebuilds ATP, the fast energy your muscles and brain run on, for more output and sharper focus.
One simple habit
Sodium also helps shuttle creatine and water into cells, so taking them together makes sense. One stick covers both daily needs, no second scoop, no second routine.
One stick does what a shelf of products cannot
THE DAILY HABITOne stick. Every day. That is the whole habit.
Both halves of the science reward consistency over intensity. Creatine works by reaching saturation, which only happens if you take it daily. Electrolytes are an everyday need, not a once-a-week top-up.
Research on habit formation found behaviours become automatic when they are simple and repeated in a steady context, taking a median of 66 days to lock in (Lally et al., 2010). The enemy of that is friction. A single 9g stick removes it: no scooping, no measuring, no loading phase.
Mix
Drop one stick into 500 to 750ml of water.
Shake
Give it a quick shake or stir until clear.
Sip
Through the morning, the workout, or the arvo slump.
Enjoy
Same time, every day. That is the whole routine.
Shop every flavour
Shop every flavour
Electrolytes, creatine, and the complete stack. One daily stick, your way.
Electrolytes, creatine, and the complete stack. One daily stick, your way.