The EN blog
Hydration, by sport and by science.
The Hydration Playbook, one sport at a time, and the EN Lab reports behind it. Real numbers from the book, protocols you can follow tonight.
46 sports · 4 guides live · a new one every week
The Hydration Playbook
46 sports. One guide a week.
Every guide is built from the book: what the sport takes out of you, the before, during and after protocol, and what else is worth taking. Gold chips are live; the rest are on the way.
The Box & The Floor
2 guides live
HYROX hydration guide
Eight runs, eight stations, and a sodium bill nobody budgets for.
Read the guide
CrossFit hydration guide
The score falls apart at round five, and it is almost never the legs.
Read the guide
CrossFitGuide live
HYROXGuide live
Group FitnessComing
PowerliftingComing
Bodybuilding & GymComing
Olympic WeightliftingComing
StrongmanComing
CalisthenicsComing
The Road & The Trail
2 guides live
Running hydration guide
Runners sweat out sodium every mile, then put back plain water.
Read the guide
Rowing hydration guide
Full-body maximal effort in a room with no airflow. The legs cramp in the third 500.
Read the guide
RunningGuide live
MarathonComing
Ultra & TrailComing
Road CyclingComing
Mountain BikingComing
TriathlonComing
SwimmingComing
RowingGuide live
Spartan & OCRComing
DEKAComing
The Field & The Court
1 guide live
SoccerComing
FootballComing
BasketballComing
Baseball & SoftballComing
LacrosseComing
HockeyComing
RugbyComing
VolleyballComing
TennisGuide live
PickleballComing
GolfComing
The Mat & The Ring
1 guide live
The Outdoors
First guide coming
Hiking & BackpackingComing
Skiing & SnowboardingComing
Surfing & PaddlingComing
ClimbingComing
Hunting & FishingComing
Work, Heat & Everyday
2 guides live
Trades & Job Sites hydration guide
Ten hours of sweat on coffee and energy drinks. The 2 am calf cramp is where that bill shows up.
Read the guide
Sauna & Cold Plunge hydration guide
Twenty minutes at 180°F is a pint of sweat. Stacked after training on plain water, it drains the rest of the day.
Read the guide
Trades & Job SitesGuide live
Military & First RespondersComing
The DeskComing
Travel & FlightsComing
Sauna & Cold PlungeGuide live
The Night OutComing
Youth SportsComing
Masters AthletesComing
EN Lab
Field reports and the science behind the sticks
Timing, cramps, comparisons and the tests we ran. Longer reads, cited.
Why You Cramp in Hot Weather (Even If You Drink Water)
The EN Lab · Field Report · Vol. 05 The AC kicked on twenty minutes ago and it hasn't helped. Your heart rate won...
Read the guide
Athlete Hydration Timing: What to Drink Before, During, and After Training
The simple version, in ounces. What to drink before, during and after training, and how to find your own number with ...
Read the guide
Zero-Sugar Electrolyte Comparison: 7 Brands Tested in 2026
We compared the seven leading zero-sugar electrolyte powders on what actually matters: total mineral dose, the five-m...
Read the guide
Best Electrolyte for CrossFit in 2026: Zero-Sugar Brands Ranked
Most electrolyte advice was written for runners. CrossFit is a different animal: short bursts, high heart rate, heavy...
Read the guide
LMNT Alternatives in 2026: 6 Better Options for Athletes Who Train Hard
LMNT is a 1,000 mg sodium-first formula popular with the keto and podcast crowd. If you train hard and lose all five ...
Read the guideThe kit
One stick, 16 oz, the hour before. The rest is in the book.
The starter kit ships with two bags, the Be Relentless bottle, all five flavours and The Hydration Playbook itself.
