The Biohacker’s Guide to Optimal Hydration & Electrolytes
By Dr. Mark Atkinson, MBBS — Integrative Medicine Consultant, Functional Medicine Practitioner, Medical Advisor to NoordCode, and Co-Founder of The School of Biohacking
Optimal health and high performance start with hydration. It controls everything from cellular energy generation to mental clarity, muscular function, and detoxification. But here’s the issue: in our world of fasting, HIT, sauna sessions and clean eating, many of us are unknowingly under-hydrated and/or under-mineralised or (if you are a water lover) overhydrated and under-mineralised.
Either way, water by itself is not the answer.
To hydrate wisely, we have to know about the vital part electrolytes play. This article will cover what biohackers and health optimisers should know about hydration and electrolytes, why I suggest Daily and Performance Electrolytes by NoordCode, and how to select the best formula for your requirements.
What It Really Means to Be Hydrated
Knowing hydration as a system helps to explain why electrolyte balance is so important. Drinking water by itself is insufficient; your body depends on a complicated physiological process including fluid intake, absorption, transport, and cellular use. Every stage in this hydration cascade relies on the presence and balance of important electrolytes.
This is how the system functions:
- You drink water, preferably with electrolytes to help absorption and cellular uptake.
- By generating osmotic gradients, electrolytes such sodium and glucose help draw water through the intestinal lining into the circulation. Without them, much of the water you consume could flow through your body unabsorbed.
- Water and electrolytes travel to organs and tissues once in the circulation. By keeping plasma volume and blood pressure, sodium and chloride guarantee effective fluid and nutrient delivery.
- Real hydration occurs here. The main intracellular electrolyte, potassium, works with sodium using the sodium-potassium pump to control fluid balance between the inside and outside of cells. These electrolytes’ osmotic changes cause aquaporins (water channels) to let water into cells.
- Water is used in many metabolic processes inside cells once inside; from thermoregulation and detoxification to mitochondrial energy generation, digestion, and tissue repair.
The whole system becomes less efficient if one or more links in this chain isn’t functioning optimally—say, from low potassium, depleted magnesium, or inadequate sodium. Though you may consume lots of water, you could still feel tired, foggy, crampy, or unrefreshed.
Smart hydration is therefore not just about consuming more water; rather, it is about drinking better.
Water Quality of Matters
When we talk about hydration, we often focus on how much water we drink (we will get to this in a moment) — but what kind of water we consume is equally important.
The Issue with Tap Water
Though usually regarded safe from an infectious disease standpoint, municipal tap water can have a mix of unwanted impurities including:
- Chlorine and chloramine (disinfectants that could upset the gut and skin)
- Fluoride, which is debatable because of possible thyroid and neurological consequences
- Old pipes’ heavy metals include lead and copper.
- Microplastics, pharmaceutical traces, and pesticide residues
Though legally allowed at low levels, many of these chemicals are biologically active and can cause oxidative stress and long-term toxic load, particularly when ingested daily for years.
Filtered and Mineral Waters: Better Options
Filtered water systems—especially reverse osmosis—or bottled mineral water in glass can be great substitutes for people wishing to limit their contact to these chemicals. Particularly efficient are reverse osmosis (RO) systems, which can remove up to 99% of most pollutants.
RO water, on the other hand, has one significant disadvantage: it removes minerals—including necessary electrolytes like sodium, potassium, magnesium, and calcium. Consumed only, this makes the water “empty,” which could cause low mineral status and poor cellular hydration.
The RO Water Fix: Re-mineralise with Electrolytes
If you drink RO-filtered or distilled water, it’s especially important to remineralise it with a purpose-designed electrolyte product like NoordCode Daily Electrolytes will help you do this. These not only restore balance but improve the flavour and encourage optimal hydration.
Quality differs even among bottled mineral waters. Choose those with:
- Magnesium levels over 50 mg/L
- Natural sources of sodium and potassium levels
- Bottled glass to prevent exposure to microplastics
When it comes to hydration, water quality and mineral content are equally as important as quantity.
The Amount of Water Matters.
Optimal hydration isn’t just about quality (that is super important!) It’s also about quantity. Consisting of roughly 60% water, the human body depends on sufficient hydration for every system—from your brain and muscles to your gut and skin—to operate best.
Still, many people underestimate their daily water needs. Physical activity, environment (e.g., hot or dry climates), diet (e.g., high-protein or ketogenic diets), and personal physiology (e.g., body size and sweat rate) should all be considered when determining your total intake.
Daily Water Intake Recommendations
These amounts represent total water from all sources—including drinks and food moisture:
- Men: around 3.7 litres per day
- Women: around 2.7 litres per day
Food usually accounts for about 20–30% of total daily fluid intake, so fluid from drinks would be in the following ranges.
- Men: around 2.5–3.0 litres from drinks
- Women: around 2.0–2.2 litres from drinks
Bear in mind these are general guidelines, it always needs to be tailored to your needs!
Extra Requirements from Physical Activity
The general rule of thumb is for every hour of moderate to intense physical activity, you should consume an additional 0.5 to 1 litre of extra water. Extra water (with electrolytes) should also be consumed for any activity that increases sweating for example sauna and heat exposure.
How do you know if you are drinking enough water?
There are a couple of signs and clues that will guide you.
- Pale yellow urine: Clear or light straw-coloured urine usually indicates adequate water consumption.
- Consistent energy and focus: All day long, feeling mentally sharp and physically energised.
- Minimal thirst: Ongoing thirst typically signals you need to drink more.
Dark yellow urine typically means you need to drink more water.
The Price of Dehydration: Effects on Performance & Health
It can be quite a surprise to many people to learn that even mild dehydration can impact health, mood and performance!
Physical Performance
Even slight fluid loss has a measurable effect on physical capacity:
- A 2% reduction in body weight from water loss can impair strength, coordination, and endurance [Sawka et al., 2007].
- Dehydration increases the risk of muscle cramps, fatigue, and heat-related illnesses, which can compromise training sessions and recovery.
Cognitive Function
The brain is particularly sensitive to fluid imbalances:
- Just 1–2% dehydration has been shown to impair working memory, reaction time, attention, and mood [Adan, 2012].
- This is especially important for knowledge workers, students, and entrepreneurs needing sustained focus throughout the day.
Heart & Kidney Health
Long-term or repeated dehydration stresses multiple organs:
- Chronic dehydration may contribute to kidney stone formation, urinary tract infections, and chronic kidney disease [Clark et al., 2018].
- Adequate hydration helps the heart pump blood more efficiently, supporting circulation and temperature regulation.
Metabolism & Digestive Health
Water facilitates the transport of nutrients and the removal of waste:
- Dehydration can slow gastric emptying, worsen constipation, and interfere with the absorption of vitamins and minerals.
- It also impairs fat oxidation and glucose regulation — two key pillars of metabolic health.
What It Really Means to Be Hydrated
The goal is to get water into the cells of your body and to do that you need electrolytes. This is especially true if you’re on a low-sodium whole food diet, sweating regularly, and/or engaging in intermittent fasting. In these circumstances you can become ‘mineral thirsty’, your cells require hydration, but because of the lack of minerals, or the lack of optimal mineral ratios, water can’t enter effectively.
Four of the most important electrolytes are potassium, magnesium, sodium, and chloride.
Electrolytes are essential minerals that carry an electric charge and help your body stay hydrated, keep your muscles working, and your mind sharp. They act like tiny messengers, making sure fluids flow where they’re needed and that your cells can function properly.
One of the most important clues that you don’t yet have the optimal amounts of electrolytes is feeling thirsty despite drinking plenty of water.
True hydration means the water you drink finds its way to the cells of your body. And for that to happen your electrolytes need to be dialled in.
Why Electrolytes Really Matter
Most people think of electrolytes as something you only need after a sweaty workout. But the truth is, these charged minerals are fundamental to how your body functions. They don’t just help with hydration; they guide the flow of fluids, keep your nerves and muscles working, support energy production, and help every cell do its job properly.
Let’s take a closer look at four of the most important ones:
Potassium is the main electrolyte inside your cells. It controls how water moves in and out of them, supports the transmission of electrical signals along nerves and helps regulate muscle contraction and heartbeat. It also plays a critical role in managing blood pressure and preventing muscle cramping during periods of physical exertion (Armstrong, 2007; D’Elia et al., 2011).
Magnesium is involved in more than 300 enzymatic reactions in the body. It supports everything from the creation of cellular energy (ATP) and DNA repair, to stabilising blood glucose levels and helping muscles relax after contraction. During times of physical stress, heat exposure, or intense training, magnesium is one of the first minerals to be depleted (Bohl & Volpe, 2002).
Sodium, despite the public health messages that it needs to be reduced, is vital to life. It enables your body to absorb nutrients in the gut, regulates blood volume and pressure and helps ensure that water stays in circulation rather than being lost through excessive urination. If you are following clean, low-carb, or ketogenic diets—or regularly using saunas or exercising—sodium needs are often significantly higher than the general dietary guidelines suggest (Hew-Butler et al., 2015).
Chloride works alongside sodium to maintain proper osmotic balance and to help produce hydrochloric acid in the stomach, which is essential for breaking down food and absorbing nutrients effectively (Sawka et al., 2007).
Together, these electrolytes form the foundation of true hydration. They ensure that the water you drink doesn’t simply pass through your system, but instead reaches your cells where it supports energy production, recovery, and overall performance [Shirreffs et al., 2004].
Are You Getting Enough Electrolytes?
Chances are, you’re not—and you’re not alone.
Let’s start with potassium. Most adults in Western Europe average around 3,000 mg per day—well below the recommended 4,700 mg shown to support healthy blood pressure and lower cardiovascular risk (D’Elia et al., 2011). It’s not necessarily neglect—it’s just that potassium-rich whole foods like leafy greens, avocados, and sweet potatoes don’t feature prominently in many people’s daily diets.
Then there’s magnesium, the unsung hero involved in over 300 biochemical reactions. Around 30 to 50% of the population consumes less than the recommended 375 mg per day, and factors such as chronic stress, diets high in sugar, intensive exercise, or gut malabsorption can further deplete your reserves (Bohl & Volpe, 2002).
Now let’s talk about sodium. Conventional wisdom says to cut it back. But here’s the nuance: if you follow a whole-food or low-carb diet, fast regularly, train hard, or use the sauna, you’re likely getting too little, not too much. Processed foods—where most dietary sodium comes from—aren’t on your plate. And you’re likely losing significant amounts through sweat and urine.
The World Health Organization’s salt recommendations were built for sedentary, processed-food-consuming populations—not for active, metabolically healthy individuals who live clean and push their limits. In fact, research shows that too little sodium can impair physical performance, reduce energy levels, and worsen hydration (Hew-Butler et al., 2015).
So if you:
- Feel lightheaded when you stand up
- Cramp during physical activity
- Find that water just “passes through you” without quenching your thirst…
…then low electrolyte levels—not water intake—could be the root cause.
Optimal hydration isn’t about drinking more—it’s about ensuring your body has the minerals it needs to hold onto and use that water effectively.
NoordCode’s Electrolyte Solutions
When it comes to optimal hydration, one size does not fit all. That’s why NoordCode developed two electrolyte solutions: Daily Electrolytes and Performance Electrolytes. Each is uniquely formulated to meet specific hydration and lifestyle needs, whether you’re supporting daily mineral intake or recovering from intense physical exertion.
Both formulas are free from sugar, artificial additives, and bulkers — with carefully sourced, bioavailable minerals — but they differ mainly in sodium content, and their intended use.
Daily Electrolytes: Gentle, Everyday Hydration
Daily Electrolytes are designed for people who want to upgrade their daily water intake with a clean, functional hydration solution — without consuming too much sodium. Inspired by the natural electrolyte ratios of coconut water, it has a sodium-to-potassium ratio of 1:10 and a better pH than most hydration products.
Key Benefits:
- Encourages consistent daily mineral intake, especially for those drinking filtered water
- Ideal for fasting, keto, or low-carb diets
- Gentle enough for multiple servings a day
Key Ingredients (per 3g serving):
- 350 mg potassium (as potassium citrate)
- 100 mg magnesium (from Aquamin™ marine minerals)
- 35 mg sodium, 50 mg chloride (from unrefined sea salt)
- Sweetened with glycine and a low dose of stevia
- Flavour options: Berries, Passionfruit Papaya, Cucumber Mint
Unique Features:
- Sugar-free, calorie-free, allergen-free
- Suitable for vegans, keto, paleo
- Clean label, independently tested for microplastics, heavy metals, and pesticides
Performance Electrolytes: For Intensity, Sweat & Recovery
Performance Electrolytes are your go-to solution when your body sweats. Whether you’re in the gym, sauna, or on a long hike — this formula replenishes the electrolytes you lose through sweat. It contains more sodium than the Daily formula.
Key Benefits:
- Supports hydration during intense exertion, sauna use, or endurance exercise
- Replaces sodium lost through sweat
- Helps reduce fatigue, cramping, and performance decline
Key Ingredients (per 6.5g serving):
- 400 mg potassium (as potassium citrate)
- 100 mg magnesium (as magnesium citrate)
- 1000 mg sodium (from unrefined sea salt)
- 1500 mg chloride
- Natural flavor: Strawberry Cherry, with a refreshing, tart finish
Unique Features:
- Enhanced magnesium bioavailability
- Fast-absorbing, slightly acidified profile
- Ideal for pre-, intra-, or post-workout
- No added sugar, no fillers, no artificial flavors
Each formula supports optimal hydration in its own way. Try both and feel the difference — your body will tell you which is right for the moment.
Smart Hydration for Optimal Performance
As a functional medicine practitioner, I’ve seen firsthand how transformative proper hydration can be.
Hydration isn’t simply about quenching thirst — it’s about sustaining the fluid-electrolyte balance that powers your brain, muscles, metabolism, and mitochondria.
Water is essential, but water without minerals is incomplete. Electrolytes are the key to helping water enter your cells, support circulation, and fuel all the processes that make you feel, function, and perform at your best.
Whether you’re upgrading your daily water with Daily Electrolytes or looking to replenish your sodium levels with Performance Electrolytes pre, during and post sweating — NoordCode offers premium, clean, bioavailable formulas designed with care and precision.
Hydration isn’t just a health hack. It’s a core practice for optimal health and high performance
Drink with intention. Hydrate to thrive.
References
- Adan, A. (2012). Cognitive performance and dehydration. Journal of the American College of Nutrition, 31(2), 71–78.
- Bohl, C. H., & Volpe, S. L. (2002). Magnesium and exercise. Critical Reviews in Food Science and Nutrition, 42(6), 533–563.
- D’Elia, L. et al. (2011). Potassium intake, stroke, and cardiovascular disease. JACC, 57(10), 1210-1219.
- EFSA: European Food Safety Authority. https://www.efsa.europa.eu/
- Hew-Butler, T., et al. (2015). Exercise-Associated Hyponatremia. Clinical Journal of Sport Medicine, 25(4), 303–320.
- Aburto, N. J., et al. (2013). Effect of increased potassium intake on cardiovascular risk factors and disease. BMJ, 346, f1378. https://doi.org/10.1136/bmj.f1378
- Maughan, R. J., Watson, P., Evans, G. H., Broad, N. P., & Shirreffs, S. M. (2007). Water balance and salt losses in competitive football. International Journal of Sport Nutrition and Exercise Metabolism, 17(6), 583–594.
- Armstrong, L. E. (2007). Assessing hydration status: The elusive gold standard. Journal of the American College of Nutrition, 26(Suppl 5), 575S–584S.
- Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). Exercise and fluid replacement. Medicine and Science in Sports and Exercise, 39(2), 377–390.
- Shirreffs, S. M., Armstrong, L. E., & Cheuvront, S. N. (2004). Fluid and electrolyte needs for training and competition. Journal of Sports Sciences, 22(1), 57–63.
- Clark, W. F., Sontrop, J. M., Huang, S. H., & Moist, L. M. (2018). Hydration and Chronic Kidney Disease Progression: A Critical Review of the Evidence. American Journal of Nephrology, 47(5), 335–346. doi:10.1159/000489675
- Journal of Clinical Sleep Medicine (2007). Glycine ingestion improves sleep quality in humans.
- NoordCode Daily Electrolytes. https://noordcode.com/products/daily-electrolytes-passionfruit-papaya
- NoordCode Performance Electrolytes. https://noordcode.com/products/performance-electrolytes-strawberry-cherry
