How to use your stick packs

Tear, shake, go. Then exactly how many sticks to take and when, for the day you are having.

Engineered Nutrition Peach Mango hydration stick pouring into an EN bottle of water
Step 1 · Make It

One stick, one bottle, ten seconds

No blender, no clumps, no mess. Cold water mixes cleanest, so keep a few sticks where you train, in your bag, and in the car.

01
Tear a stick and pour it into your bottle

Tear

Tear a stick at the notch and empty it into 16 to 20 oz of cold water.

02
Shake for a few seconds and drink

Shake

Cap it and shake for a few seconds, until it fully dissolves.

03
Drink your hydration stick

Go

Drink. No grit, no clumps, nothing left at the bottom.

Step 2 · Time It

How many sticks per day, and when?

Most people use one stick per day, mixed into 16 to 20 oz of water. On long, hot, or hard training days, a second stick replaces what heavy sweat takes out. Find the day you are having below: how many sticks, when to drink them, and what each one does for you.

Athlete in an EN shirt mixing a hydration stick into an EN bottle at the gym
Training

Power through the back half

Good for
CrossFitHYROXLiftingMetcons
How many
1 stick · 16–20 oz water
When
BeforeDuringAfter Start sipping about 15 minutes before, and finish it across the session.
Helps you
Keeps your muscles and nerves firing, so you stay off the wall in the back half. Sodium and potassium drive every contraction, and B vitamins help turn fuel into energy.
Engineered Nutrition squeeze bottle and Lemonade hydration stick on a trackside bench while a runner jogs a lap behind them
Endurance

Hold your pace past the one-hour mark

Good for
RunsRucksRides60+ min
How many
1–2 sticks · 16–24 oz each
When
BeforeDuringAfter One stick 15 to 30 minutes before. Sip a second every 30 to 45 minutes once you pass the hour.
Helps you
Replaces what long efforts burn, so your legs and pace hold to the finish. Steady electrolytes also help your body absorb the water you drink instead of just passing it through.
Engineered Nutrition squeeze bottle and Pineapple hydration stick on a truck tailgate at a dusty job site on a hot day
Heat & Sweat

Stay sharp when you are soaked

Good for
Outdoor workHot daysTwo-a-daysSauna
How many
2 sticks · across the day
When
BeforeDuringAfter One stick going in, a second to replace heavy sweat during and right after.
Helps you
Matches heavy sweat losses, so you feel sharp instead of flat and headachey. Replacing sodium early helps you hold onto fluid through the hottest hours of the day.
Engineered Nutrition squeeze bottle and Peach Mango hydration stick on an office desk while a woman works behind them
Everyday

Steady energy, no afternoon dip

Good for
Office daysErrandsDaily baseline
How many
1 stick · 16–20 oz water
When
MorningAnytime First thing in the morning sets your hydration for the day. Caffeine free, so a late one will not touch your sleep.
Helps you
Steady, even energy with zero sugar, so there is no afternoon dip. Staying properly hydrated supports focus through the workday and recovery between sessions.
Engineered Nutrition squeeze bottle and Tamarind hydration stick on an airport gate seat with a plane at the jet bridge behind
Travel

Stay sharp on travel days

Good for
FlightsLayoversRoad tripsNew time zones
How many
1 stick · per flight
When
BeforeDuringAfter Flights and long drives dry you out. Drink one when you set off, and another on long or multi-leg days.
Helps you
Keeps you hydrated door to door, so you land ready instead of wrecked. Cabin air pulls water out of you, and electrolytes help you keep what you drink.
Engineered Nutrition squeeze bottle and Mixed Berries hydration stick on a gym bench while an athlete catches his breath
Recovery

Refill what the session emptied

Good for
Hard training daysTwo-a-daysHeavy weeks
How many
1 stick · 30–60 min after
When
BeforeDuringAfter Drink one within about 30 to 60 minutes of finishing to start replacing what you sweat out.
Helps you
Puts the full mineral profile back, so you recover faster for the next one. Magnesium and potassium go to the muscles you just emptied, sodium restores what soaked your shirt.
Engineered Nutrition squeeze bottle and a torn Lemonade hydration stick on a kitchen counter the morning after a late night
The Morning After

Reset after a big night

Good for
Late nightsThe morning afterCelebrations
How many
1–2 sticks · first thing, then as needed
When
BeforeDuringAfter Alcohol pulls water and minerals out of you. One stick first thing, a second if you are still dragging.
Helps you
Rehydrates you with the minerals a long night drains, so you feel human again sooner. Plain water runs straight through you, but electrolytes help it actually stick.
An Engineered Nutrition Lemonade hydration stick poured into a clear bottle of water
Fasting

Stay sharp through the fasted window

Good for
Fasted trainingMorning fastsLow-carb days
How many
1 stick · 16–20 oz water
When
BeforeDuringAfter A plain stick is zero sugar and zero calories, so sip it through your fast without breaking it.
Helps you
Electrolytes without sugar, so you hold focus and energy on an empty stomach. Sodium and magnesium are the minerals you miss most when you are not eating.
The Formula

The Golden Hydration Ratio.

Dosed in the same proportions your body loses electrolytes in sweat. Engineered to physiology, not a marketing label.

1,580 mg electrolytes ยท 8 actives ยท No proprietary blends
01 / 08 Sodium
Na ยท Sweat-loss
What you feel

Sodium

600 mg / 26% DV

Stop hitting the wall.

Replaces an hour of hard-sweat training loss, enough to fully restore, not so much you bloat.
02 / 08 Chloride
Cl ยท Sweat-loss
What you feel

Chloride

690 mg / 30% DV

Absorb water faster.

Sodium's silent partner, dosed 1:1 the way your body actually loses it in sweat.
03 / 08 Potassium
K ยท Sweat-loss
What you feel

Potassium

188 mg / 4% DV

Keep muscles firing strong.

Runs the contractionโ€“relaxation cycle of every muscle. Low potassium is why you cramp at minute 45.
04 / 08 Magnesium
Mg ยท Sweat-loss
What you feel

Magnesium

34 mg / 8% DV

Steadier energy. Better sleep.

Cofactor for 300+ enzymatic reactions including ATP. The mineral most Americans run low on.
05 / 08 Calcium
Ca ยท Sweat-loss
What you feel

Calcium

52 mg / 4% DV

Muscles fire cleanly.

Required for every muscle contraction. Paired with magnesium at a 2:1 ratio for absorption.
06 / 08 Zinc
Zn ยท Immunity
What you feel

Zinc

10 mg / 90% DV

Daily immune defense.

The recovery mineral. Zinc supports immune function and tissue repair when you train hard.
07 / 08 Vitamin B6
B6 ยท Energy stack
What you feel

Vitamin B6

3.4 mg / 200% DV

Sharper focus. Steadier mood.

Center of protein metabolism, neurotransmitter production, and energy conversion.
08 / 08 Vitamin B12
B12 ยท Energy stack
What you feel

Vitamin B12

5 mcg / 210% DV

Sustained energy. No crash.

Builds the red blood cells that carry oxygen to your working muscles.
Want the science?

Every dose has a why. Read the breakdown.

The ingredient page โ†’
Informed Sport Batch-tested ISO 17025

GOOD TO KNOW

Common questions