What you’re replenishing matters too, not just how much. When you sweat, you lose electrolytes (sodium, potassium, and magnesium), and plain water isn’t always the most efficient way to replace those. Electrolytes regulate fluid balance, support muscle contractions, and help your body actually absorb and retain the water you’re drinking. Without them, you can be drinking plenty and still feel the effects of poor hydration, like fatigue and cramping.
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