Issue #251 What’s the Best Water for Athletes?

Hey Y'all,

Let’s get one thing straight right out the gate: if you're training like an athlete, you better be drinking like one, too. And no, we’re not talking about sports drinks loaded with dyes and mystery ingredients—we’re talking real hydration. Natural hydration. Mineral-rich, single-source bottled water that does more than just wet your whistle.

As The Waterlady, I’ve sipped my way through hundreds of waters around the world, and trust me—when it comes to hydration, not all waters are created equal. Especially when your body is sweating, pushing, and recovering day after day. Whether you're training for a marathon, hitting the gym hard, or just committed to staying fit, the type of water you drink during and after your workouts can make a noticeable difference in your energy, your recovery, and your overall performance.

So, let’s dive into what hydration really means for athletes, the minerals that matter most, and how you can upgrade your water game starting today.

What Exactly Does Water Do During Exercise?

We all know that drinking water keeps us from getting dehydrated. But what’s really happening inside your body when you're pushing it physically?

When you sweat, you're losing water, yes—but also a cocktail of essential minerals called electrolytes. These include sodium, potassium, calcium, magnesium, and chloride, and they’re vital for nerve signaling, muscle contractions, and keeping your body's fluid balance in check.

If you don't replace those minerals, you might experience:

• Fatigue

• Cramping

• Dizziness

• Decreased performance

• Slower recovery

In other words, your hydration isn’t just about refilling the tank—it’s about replacing the ingredients that keep your engine running smoothly.

Hydration Timing: Before, During, and After

BEFORE your workout:
Start hydrating at least 2 hours beforehand. Choose a water with balanced mineral content and a moderate sodium level to help prime your body to retain fluid.

DURING your workout:
If you’re sweating for more than 60 minutes, sip water that includes sodium, potassium, and magnesium. This helps you maintain electrolyte levels and keep muscle function on point.

AFTER your workout:
Recovery is everything. This is when your body’s screaming for magnesium, calcium, and bicarbonate to soothe tired muscles, flush out lactic acid, and rebuild your strength.

Which Minerals Matter Most?

Let’s break down the key minerals found in high-quality natural waters and why they matter so much for athletes:

🧂 Sodium

Often demonized, but for athletes? Sodium is essential. It helps regulate fluid balance and nerve impulses. When you sweat, you lose sodium rapidly—so replenishing it is key to avoiding cramps and fatigue.

Look for it in: Ferrarelle, Vichy Catalan, Socosani Sparkling

🍌 Potassium

The yin to sodium’s yang. Potassium supports muscle function and helps prevent cramping, especially during endurance training.

Found in: Evamor, Proud Source, Sant Aniol

💪 Magnesium

This is the recovery rockstar. Magnesium helps muscles relax, repairs tissues, and aids energy production at the cellular level.

Hydrate with: Borjomi, Three Bays

🦴 Calcium

Vital for bone health and muscle contractions. Active people need consistent calcium intake to protect joints and maintain strength.

Look for calcium-rich waters like: Gerolsteiner, Saint-Géron, Lurisia

💨 Bicarbonate

This one’s a secret weapon. It helps buffer lactic acid buildup, which can reduce soreness and speed up recovery time.

Bubbling in: Vichy Catalan, Mondariz, Vilajuïga

Does It Really Make a Difference in Performance?

Absolutely. Studies have shown that dehydration of just 2% of your body weight can decrease athletic performance significantly—affecting endurance, strength, speed, and focus.

But it’s not just any water that helps. Natural mineral water, especially those bottled at the source and untouched by purification processes, contain the exact electrolytes your body needs—in their natural ratios. These waters work withyour body, not against it.

Athletes who consistently drink mineral-rich water report:

• Fewer muscle cramps

• Better energy levels

• Faster recovery times

• Improved sleep (thanks, magnesium!)

• Less inflammation

And when you're training at a high level, every edge counts.

Wait, Should I Ditch Sports Drinks?

Not necessarily—but you should be picky. Many sports drinks offer sodium and potassium, but they’re often loaded with added sugars, food coloring, and unnecessary calories. If you’re running ultra-marathons or cycling for hours on end, there may be a place for them.

But for the everyday athlete or wellness warrior, natural water with real minerals can be just as—if not more—effective. No junk, no artificial flavoring. Just the good stuff.

You can mix and match your own case at www.SalaciousDrinks.com, or pick one of our curated hydration boxes designed with performance in mind.

Final Thought: Respect the Source, Fuel the Body

If you’re investing hours into training, why not invest just a little more into the water that’s going to carry you through it? You don’t need to down gallons of flavored “electrolyte” drinks—just reach for something real, sourced from the earth, and naturally balanced.

Remember: You’re not just drinking water. You’re replenishing minerals. You’re rebuilding tissue. You’re recharging your body. You’re choosing performance.

See you at the finish line,
The Waterlady