Klean Hydration Orange by Klean Athlete

If your workouts last 45–90 minutes and you sweat a lot, a light electrolyte powder with carbs keeps pace better than water. The 180 mg sodium here fits runners, cyclists, and team-sport athletes who don’t need heavy salt replacement but do need steady fluid absorption and some fuel. It’s also useful for heat training or morning sessions done fasted. For ultra events or very salty sweaters (salt crust on clothes), you’ll likely need more sodium per hour than this provides.

Sodium plus glucose use a shared transporter in your small intestine (a pump that pulls water in when both arrive together), so fluids absorb faster than with water alone. The carbohydrate blend includes highly branched cyclic dextrin (a fast-emptying carb that’s gentle on the stomach) with dextrose and fructose, which can be burned together for energy. Citrate forms of sodium, potassium, and magnesium are easy on the gut and help maintain acid–base balance. Small amounts of calcium and magnesium aid normal muscle contraction.

Mix one scoop in about 8 ounces of water during training. For sessions over an hour, aim for 30–60 grams of carbohydrate per hour; each scoop gives 15 grams, so most athletes use 1–2 scoops per hour. Sodium needs vary with sweat rate and climate. If you’re a salty sweater or training in heat, consider adding a higher-sodium electrolyte or salt capsules. Start sipping early in the session, and adjust concentration so your stomach feels comfortable and sloshing is minimal.

If you follow a strict low-sugar plan or have diabetes and track carbs closely, note the 15 grams of sugars per scoop. Those with kidney disease, heart failure, or on potassium-sparing diuretics, ACE inhibitors, or ARBs should clear added potassium and magnesium with a clinician. If you’ve been told to restrict sodium, this isn’t a daily beverage. For heavy crampers with normal labs, cramps are often pacing or conditioning related; don’t assume more electrolytes alone will fix them.