11/15/2025
Coach Susan B. | ISSA CPT & Nutrition Specialist
Trainer Tip of the Day: Hydration vs. Electrolytes vs. Creatine vs. Pre-Workout
Most people treat these like interchangeable magic potions. They aren’t. They each solve a different problem, and when you mix them up, your training pays the price.
Hydration: The Foundation
Water is the baseline. Not glamorous, but absolutely non-negotiable.
Your muscles, joints, and nervous system all depend on it.
If you’re even slightly dehydrated, here’s what tanks first:
– Strength output
– Endurance
– Focus
– Recovery
– Mood
Aim for half your bodyweight in ounces per day, minimum—more with heat, cardio, or heavy lifting.
Electrolytes: The Game-Changer
Electrolytes aren’t “sports drink sugar water.”
They’re minerals—sodium, potassium, magnesium—that keep your nervous system and muscles firing.
Use electrolytes when you:
– Sweat hard
– Do long cardio sessions
– Train in heat
– Feel sluggish, crampy, or lightheaded
– Fast or have reduced food intake
They help your body use the water you’re drinking.
Think of them as the lock that lets the key (water) do its job.
Creatine: The Power Builder
Creatine doesn’t hydrate you.
Creatine doesn’t give you energy spikes.
Creatine builds strength, power, and muscular endurance over time.
Facts:
– 3–5 g per day, every day
– Doesn’t matter if it’s pre- or post-workout
– Helps muscles produce more force and recover faster
– Safe, heavily researched, and effective
It doesn’t replace electrolytes or water—it stacks with them to support performance.
Pre-Workout: The Stim Package
Pre-workout is basically caffeine plus pump ingredients.
It can help with motivation, focus, and perceived exertion.
But it’s not a hydration solution, and it doesn’t fuel muscles.
Use it when you need a mental push—not as a substitute for sleep, water, or nutrition.
Bottom Line
Water = your base.
Electrolytes = performance hydration.
Creatine = strength builder.
Pre-workout = mental spark.
Use each for their intended purpose and your training becomes smoother, safer, and far more effective.
