Learn when and how to use REVIVE to support hydration, performance and recovery.
When Should Athletes Use REVIVE?
As a general guide:
Cardio, endurance and HIIT training: 1 sachet per 2 hours during intense efforts, or 1 sachet per session for moderate efforts. On especially hard training days, an additional sachet afterwards supports recovery.
Strength and conditioning sessions: 1 sachet per session, taken before, during or after, with an additional sachet on harder training days to aid recovery.
Everyday hydration and general healthy eating: 1 sachet daily is enough to support normal electrolyte needs, particularly for those eating a very clean or low-carb diet, which increases electrolyte turnover.
Intermittent fasting: 1 sachet daily during the fasting window helps maintain energy and prevent headaches or cramps; for strict water-only fasts, take it just before or after the fasting period.
A simple way to think about it: the longer, hotter, or more intense the session, the more your electrolyte needs increase.
*Do not exceed 3 sachets per day except for long endurance events such as iron-man and ultra-distance running.
Before, During and After training
Before Training
Starting a session already low on sodium and other minerals sets athletes up for early fatigue. A dose of REVIVE 30–60 minutes before longer or high-intensity sessions helps ensure the body begins in a well-balanced state, supporting steady performance from the first minute.
During Training
For sessions over an hour, or shorter sessions in heat, sipping REVIVE throughout helps offset ongoing sweat losses in real time. This supports muscle function and helps delay the onset of cramping and fatigue as the session progresses.
After Training
Recovery is where electrolytes are most commonly underused. Replacing lost sodium and minerals post-training speeds up rehydration and supports muscle recovery, helping athletes bounce back faster for their next session, particularly important for those training multiple times a week.
Matching Use to Athlete Level
Beginners and Casual Exercisers
Occasional use is usually enough. Reach for REVIVE on longer, hotter, or more demanding sessions rather than every single workout. This is a good opportunity to build the habit of listening to your body's sweat rate and thirst cues.
Recreational and Regular Trainers
Those training 3–5 times a week, especially with cardio or team-sport components, benefit from more consistent use to support both performance and recovery.
Endurance and Competitive Athletes
Runners, cyclists, triathletes and other endurance athletes have the highest and most consistent electrolyte needs, particularly across long training blocks, race day, and back-to-back training days. A structured before/during/after approach is recommended for optimal hydration and performance.
REVIVE for Marathons
Long endurance events are where electrolyte strategy matters most, and REVIVE's marathon protocol illustrates how the before/during/after approach comes together in practice:
Pre-hydration: mix 1 sachet in 500ml of water, drink 250ml before the start (sipped over about 15 minutes), aiming to finish an hour before the gun goes off. The remaining 250ml can be topped up with 200ml more water and saved for recovery afterwards.
During the race: 1 sachet per 90 minutes of running, diluted in 500–750ml of water. Across a full marathon this typically works out to 2 sachets for sub-3-hour runners, 3 sachets for 3–4.5 hour runners, and 4 sachets for 4.5–6 hour runners.
Practical delivery: premixed soft bottles in a hydration vest, a dry sachet swallowed with water from aid stations, mixing directly into a water-station cup, or pre-made bottles handed off by a support crew, whichever fits your race-day logistics.
Continuous hydration: start hydrating within the first 30 minutes of the race and sip regularly rather than waiting until you feel thirsty or gulping large volumes at once.
Because REVIVE doesn't provide energy, endurance athletes still need to fuel separately with fast-acting carbohydrates. General guidance sits around 50–125g of carbs per hour depending on pace and body weight, alongside the sodium, potassium and magnesium that REVIVE provides. For athletes who experience flavour fatigue late in a race, an unflavoured, unsweetened option (REVIVE RAW) can offer a welcome break from sweet flavours while still delivering the same electrolyte profile.