What Electrolytes Should SPC Members Buy — And Why? Including Information For Children

Electrolytes have become one of the most talked-about supplements in health and fitness. You will now see them advertised for everything from gym sessions and running to hangovers, sauna use, hot weather and general daily hydration.

For SPC members, the most important thing to understand is this: most people do not need electrolytes every day. For a normal strength session, a balanced diet and water will usually be enough. However, there are times where electrolytes can be genuinely useful, especially when sessions are hot, long, sweaty or repeated.

This blog will explain what electrolytes are, when SPC members may benefit from them, which products are worth considering in the UK, and whether children should be using them.

What are electrolytes?

Electrolytes are minerals that help regulate fluid balance, nerve function, muscle contraction and blood pressure. The main electrolytes involved in exercise are sodium, potassium, magnesium, calcium and chloride.

The most important one during sweaty exercise is usually sodium. Sodium is the main electrolyte lost in sweat and plays a key role in helping the body hold on to fluid. This is why some people feel fine drinking water during training, while others feel flat, crampy, dizzy or wiped out after a hot or sweaty session.

Sweat loss also varies massively between people. Some people barely leave a mark on their t-shirt, while others finish sessions soaked and covered in white salt marks. This is why hydration should be individual rather than one-size-fits-all.

Why water is sometimes enough — and sometimes not

For a normal 45–60 minute SPC strength session, water is usually enough. If you are training in the gym, not sweating heavily and eating a normal diet, you probably do not need to add an electrolyte drink.

However, if you are doing SPC Men/Women, SPC Blast, HYX, football, running, padel, sauna sessions or training during hot weather, electrolytes may be more useful. In these situations, you are not just losing water through sweat. You are also losing sodium and other minerals.

Research shows that dehydration of around 2% of body mass can negatively affect performance, increase perceived effort and make exercise feel harder. For a 75kg person, that is around 1.5kg of fluid loss. In hot conditions, hard training or longer sessions, this can happen more easily than people realise.

The goal is not to drink as much as possible. The goal is to start training well hydrated, drink appropriately during the session, and replace fluid and sodium when sweat loss is high.

When should SPC members use electrolytes?

Most SPC members should think of electrolytes as a useful tool, not a daily essential.

They may be useful before or during hot summer training sessions, long conditioning sessions, football matches, HYX sessions, long runs, padel matches, sauna use or double training days. They may also help members who regularly finish sessions with salt marks on their clothing, suffer with headaches after training, feel unusually flat after sweaty sessions or struggle to rehydrate with water alone.

They are less likely to be needed for short strength sessions, low-sweat training days, rest days or normal daily hydration.

The difference between electrolyte tablets and sports drinks

This is where people often get confused.

Most electrolyte tablets are low-calorie or sugar-free. They are mainly designed to replace sodium and other minerals. These can be useful when you need hydration support but do not need extra fuel.

Sports drinks are different. They usually contain carbohydrate as well as electrolytes. This can be useful for longer sessions, events or sports where you need energy as well as fluid. For example, a long run, football match, HYROX-style event or extended conditioning session may benefit from carbohydrate as well as electrolytes.

If the session is short, water or a zero-calorie electrolyte tablet is usually enough. If the session is long, hard or over 60–90 minutes, a carbohydrate-electrolyte drink may be more useful.

Best all-round option: HIGH5 Zero

HIGH5 Zero is a good starting point for most SPC members. It is widely available in the UK, easy to use and low in calories. It is a simple way to add electrolytes to water without adding lots of sugar.

This would suit members doing general SPC Men, SPC Women, strength sessions, Blast, HYX or summer training where sweat loss is moderate. It may also be useful around sauna use if you are sweating more than normal.

It is not the strongest electrolyte product available, so very heavy sweaters or members doing longer events may need something with more sodium. However, for most people who simply want a convenient option, HIGH5 Zero is a sensible choice.

SPC verdict: a good everyday electrolyte tablet for general training and hot sessions.

Best stronger training option: SiS GO Hydro

SiS GO Hydro is a good option for members who sweat heavily, train hard or do more sport outside the gym. It provides a more serious hydration option than many basic supermarket tablets and is designed specifically for exercise.

This would suit footballers, runners, HYX members, padel players, people doing SPC Blast, and anyone training hard in the heat. It may also be useful for members who notice salt marks on their kit or feel unusually flat after sweaty training.

As with all higher-sodium products, it is not something everyone needs every day. Members with high blood pressure, kidney disease, heart issues or those advised to follow a low-salt diet should speak to a health professional before using high-sodium electrolyte products regularly.

SPC verdict: probably the best serious training tablet for many active SPC members.

Best for very salty sweaters: Precision Hydration PH 1000 or PH 1500

Precision Hydration is a good option for people who know they lose a lot of salt when they sweat. Their products are labelled by sodium strength, which makes it easier to choose the right level.

PH 1000 and PH 1500 are stronger options than many standard electrolyte tablets. These may be useful for members doing long events, hot-weather training, football pre-season, HYX-style training, endurance events or regular sauna use.

You may benefit from this type of product if sweat stings your eyes, you get white marks on your clothing, you cramp during long hot sessions, or you struggle to feel rehydrated after drinking plain water.

This is probably too much for casual daily use or short gym sessions, but it can be very useful for the right person in the right situation.

SPC verdict: the best option for heavy or salty sweaters.

Best value powder: Bulk Electrolyte Powder

Bulk Electrolyte Powder is a useful UK option for members who want better value and prefer using a tub rather than buying individual tubes of tablets. It contains a mix of key electrolytes and can be added to water when needed.

This would suit members who train frequently, sweat heavily, use the sauna regularly or want a cost-effective option for the summer months.

The downside is that it is slightly less convenient than tablets, especially if you want something to keep in your gym bag. However, from a value perspective, it is one of the better options.

SPC verdict: best value option for regular electrolyte users.

Best for longer sessions needing fuel: SiS GO Electrolyte Powder or Bulk Complete Hydration Drink

If your session is long enough that you also need fuel, a zero-calorie electrolyte tablet may not be enough. This is where a carbohydrate-electrolyte drink can be useful.

SiS GO Electrolyte Powder or Bulk Complete Hydration Drink are better suited to longer sessions because they provide carbohydrate as well as electrolytes. This can help maintain performance during longer endurance sessions, football matches, HYX events, long runs or hard training sessions lasting over 60–90 minutes.

These are not needed for most short gym sessions. They contain calories, which may be useful for performance but unnecessary if your goal is fat loss and the session does not require extra fuel.

SPC verdict: use these when the session needs energy as well as hydration.

What about children — should kids take electrolytes?

For most children, water should be the main drink. Children do not need electrolyte drinks for normal play, school, PE lessons, short sports sessions or general hydration.

This is especially important because many sports drinks contain added sugar, sweeteners, flavourings or acids that children do not need regularly. Regular use of sugary sports drinks can contribute to excess calorie intake and may also affect dental health.

For children doing normal SPC Youth sessions, water is usually enough. If the session is around an hour, indoors, and the child has eaten and drunk normally during the day, they generally do not need an electrolyte drink.

However, there are some situations where electrolytes may be useful for children and teenagers. These include long tournaments, hot-weather sport, repeated matches, football camps, long endurance events, or very sweaty sessions lasting more than 60–90 minutes. In those cases, an electrolyte drink can help replace fluid and sodium, especially if the child is sweating heavily.

For younger children, parents should be cautious with adult-strength electrolyte products. Children are smaller, and they do not always need the same sodium dose as adults. A lower-strength electrolyte tablet, diluted drink or food-based approach may be more appropriate.

Parents should also avoid giving children energy drinks. Energy drinks are not the same as sports drinks. They often contain caffeine and other stimulants and are not appropriate for children.

For SPC Youth members, our simple advice is this: bring water as standard. On very hot days, longer sports days or tournaments, an electrolyte drink may be useful, but it should not replace normal meals, water or good daily habits.

If a child has a medical condition, takes medication, has kidney issues, high blood pressure, diabetes, fainting episodes or any concerns around hydration, parents should speak to a GP, pharmacist or dietitian before using electrolyte supplements regularly.

A simple guide for parents

For a normal one-hour youth gym session, water is enough.

For a hot outdoor session, football tournament, long sports camp or repeated matches, electrolytes may be useful.

For daily school use, normal play or short activity, electrolytes are not needed.

For children, avoid high-caffeine energy drinks completely.

For teenagers doing serious sport, electrolytes can be useful in the right situation, but they should still be used around training demands rather than as a daily habit.

A simple SPC hydration plan

Before training, aim to start hydrated. You do not need to overdrink, but your urine should generally be pale yellow rather than dark. If it is hot, or you know you sweat heavily, having an electrolyte drink one to two hours before training may be useful.

During normal gym sessions, sip water. During hot, hard or long sessions, sip an electrolyte drink. During sessions lasting over 60–90 minutes, or where performance is important, consider a drink that includes carbohydrate as well as electrolytes.

After training, rehydrate gradually. A normal meal containing protein, carbohydrates and some salt will often do a lot of the work. Fruit, vegetables, dairy, potatoes and balanced meals will also help replace potassium, calcium and magnesium naturally.

If you have lost a lot of sweat, used the sauna or trained in the heat, electrolytes can be useful afterwards.

Who should be careful with electrolytes?

Electrolytes are safe for most healthy adults when used appropriately, but more is not always better.

Anyone with high blood pressure, kidney disease, heart problems, fluid retention issues or medical advice to reduce salt intake should be careful with high-sodium electrolyte products. The same applies to anyone on medication that affects blood pressure, kidney function or fluid balance.

Children should not use adult-strength electrolyte products regularly unless there is a clear reason and parents are confident it is appropriate.

Final SPC recommendation

For most SPC members, water is enough for normal training. Electrolytes become useful when training is hot, long, sweaty or repeated.

For a simple all-round option, HIGH5 Zero is a good place to start. For harder training and heavier sweating, SiS GO Hydro is a strong choice. For very salty sweaters or longer events, Precision Hydration PH 1000 or PH 1500 may be the best option. For value, Bulk Electrolyte Powder is worth considering. For longer sessions where you also need fuel, SiS GO Electrolyte Powder or Bulk Complete Hydration Drink are better choices.

For children, water should be the default. Electrolytes may be useful during long, hot or repeated sports sessions, but they are not needed for normal daily activity or most one-hour youth sessions.

The key message is simple: match the drink to the session. Do not use electrolytes because they are fashionable. Use them when they solve a real problem: sweat, heat, long duration, repeated training or poor rehydration.