Melbourne weather has been doing what it does best lately, unpredictable, humid, hot one minute and cool the next.
At the same time, many of our Muslim community are entering Ramadan, where hydration becomes even more intentional during non-fasting hours.
Whether you're training hard, fasting, working long days, or just trying to feel your best, hydration deserves more attention than most of us give it.
Because true hydration is about more than just drinking water.
Why Water Alone Isn’t Always Enough
Water is essential. But hydration at a cellular level depends on electrolytes, key minerals that help your body absorb and retain fluids where they’re actually needed.
Electrolytes regulate:
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Muscle contraction
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Nerve signalling
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Blood pressure
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Fluid balance inside and outside the cell
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Mental clarity and energy levels
Even mild dehydration, as little as a 2 percent drop in body weight from fluid loss, can reduce performance by up to 20 percent.
That’s not just athletic performance. That includes focus, reaction time, and perceived fatigue.
The Three Electrolytes That Matter Most
When choosing an electrolyte product, simplicity and ratio matter.
The most important minerals are:
Sodium
The primary driver of fluid retention and blood volume. Without adequate sodium, water simply passes through you.
Potassium
Works alongside sodium to regulate fluid inside the cell.
Magnesium
Supports muscle relaxation, nervous system balance, and energy production.
A properly balanced sodium-to-potassium ratio helps ensure water actually enters the cell rather than sitting outside it.
Do Electrolytes Need Carbohydrates?
Some hydration products are sugar-free. Others include carbohydrates like dextrose. Both have their place.
Carbohydrates can enhance hydration through a mechanism called sodium-glucose co-transport in the small intestine. When sodium and glucose are present together, they improve water absorption into the bloodstream.
When Carbohydrates Make Sense
Electrolytes that include carbohydrates may be beneficial when:
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Training intensely for longer than 60–90 minutes
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Sweating heavily in hot conditions
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Competing in endurance events
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Recovering from significant dehydration
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Performing multiple sessions per day
Carbohydrates also provide rapidly available energy, support glycogen replenishment, and reduce fatigue during longer sessions.
For example, Switch Perform Hydrate includes 21 g of carbohydrates from Dextrose Monohydrate, alongside electrolytes, amino acids, and antioxidants. This type of formula is ideal for performance-driven hydration where energy output is high.
When You May Not Need Carbohydrates
If you’re:
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Using electrolytes for daily hydration
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Fasting during Ramadan
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Following a lower carbohydrate approach
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Not training intensely
A sugar-free or very low-carb electrolyte option may be more appropriate.
Hydration is contextual. The best choice depends on what your body is doing that day.
Hydration During Ramadan
During Ramadan, hydration timing becomes critical.
Between Iftar and Suhoor:
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Sip fluids consistently rather than drinking large volumes at once
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Include electrolyte support if training or sweating
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Avoid excessive caffeine late at night
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Include potassium-rich whole foods like dates and bananas
Hydration influences energy, mental clarity, muscle performance, and even sleep quality during fasting hours more than most people realise.
Electrolytes can be particularly useful at Suhoor to help maintain fluid balance throughout the day.
Who Benefits Most From Electrolytes?
Electrolytes aren’t just for elite athletes.
You may benefit if you:
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Train regularly or sweat heavily
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Work outdoors
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Fast for religious reasons
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Experience frequent muscle cramps
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Feel afternoon fatigue or brain fog
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Follow a low-carb diet
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Travel frequently
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Drink multiple coffees daily
Sometimes what feels like “low energy” is simply suboptimal hydration.
What to Look For in an Electrolyte
Not all hydration products are equal.
Look for:
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Clear sodium, potassium, and magnesium amounts
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Transparent ratios
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Minimal unnecessary fillers
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No excessive sugar unless you specifically need performance carbohydrates
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Quality ingredient sourcing
Hydration products should support performance and wellbeing, not overwhelm you with artificial colours, sweeteners, or unnecessary additives.
The Bottom Line
Hydration is foundational.
It impacts how you train.
How you recover.
How you think.
How you sleep.
How you feel during fasting.
Water is essential, but electrolytes determine how effectively that water works inside your body.
In hot weather.
During Ramadan.
Through intense training blocks.
Or simply navigating busy days.
Hydration is not optional. It’s strategic.
If you’re unsure which hydration approach suits your goals, lifestyle, or fasting schedule, our team is always here to help guide you!