<60 Minutes of Activity: If your workout is under an hour hydration is still key, but extra carbs aren’t necessary. Opt for Skratch Labs Everyday Hydration, which provides electrolytes, including 400mg of sodium but no extra carbohydrate. Be sure to have a quality pre-training snack to top off your energy stores before hitting your session!

>1 Hour of Activity: Once you push past the 60-minute mark, your body requires both electrolytes and carbohydrates to sustain energy and replace what’s lost through sweat. Choose an option like Skratch Labs Hydration Sport Drink Mix, which delivers 380mg sodium and 19g carbohydrates per serving—perfect for maintaining hydration and fueling endurance. If your session is extra demanding, supplement with Skratch Labs Energy Chews for an additional quick-burning carb source.

2+ Hours of Activity: For long endurance sessions or races, your hydration and fueling strategy must be dialed in. At this stage, sodium loss and glycogen depletion can lead to fatigue, cramping, and a drop in performance. Use Skratch Labs Super High-Carb Sport Drink Mix, which delivers 400 calories and 100g carbohydrates per serving.

 Pro Tip: Fueling isn’t one-size-fits-all! Adjust based on sweat rate, intensity, and individual needs. Want to fine-tune your strategy? Work with a Sports Dietitian (like me!) to optimize your hydration and fueling plan for peak performance. Head to our website to download our FREE Hydration Guide!