GHOST Hydration supplement, front of container

Ghost Hydration pre-workout powder, Case size, Kiwi Strawberry flavor

Ghost Hydration pre-workout powder, Case size, Welch's Grape flavor

Ghost Hydration pre-workout powder, Case size, Strawbango flavor

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GHOST Hydration — Electrolytes for Sweat Losses, Not Just Water

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GHOST HydrationA stimulant-free electrolyte drink mix — for replacing what you lose in sweat, not just the water.Why water alone is not always hydrationThis is the concept worth understanding, and it explains why the category exists.Sweat is not pure water. It contains electrolytes — sodium primarily, along with potassium, magnesium and chloride.When you replace heavy sweat losses with plain water, you dilute what remains. Your body responds by excreting more water to restore the balance, which is why you can drink a great deal and still feel thirsty and flat.Sodium is the key one, and it is the one most people under-replace: It is lost in sweat in the largest quantity by far It allows your body to retain the fluid you drink rather than passing it straight through Low sodium means lower blood volume, which means worse performance, worse pumps and more lightheadedness on standing Cramping during training is frequently a sodium problem rather than a magnesium or potassium one⚠ Sodium has been unfairly demonised for people who trainWorth addressing, because a lot of lifters restrict it and then wonder why they feel flat.Sodium restriction is sensible advice for a sedentary population with high blood pressure. It is frequently poor advice for someone training hard in a hot gym and losing substantial amounts in sweat.⚠ That said: if you have high blood pressure or a cardiovascular condition, none of this applies to you. Speak to your doctor before adding sodium deliberately.The honest note on potassiumOver-the-counter potassium in America is capped at 99mg per serving. That is a regulatory ceiling — high-dose solid potassium has been linked to gastrointestinal lesions — not a nutritional recommendation.Your daily requirement is roughly 3,400 to 4,700mg. So any electrolyte product supplies a small fraction of what you need, and potassium has to come from food — potatoes, beans, leafy greens, yoghurt.The sodium side is different, and that is where an electrolyte product does its real work.When you genuinely need electrolytes Long or intense training sessions, particularly over an hour Training in heat, or in a gym without good air conditioning Anyone who sweats heavily — this varies enormously between people ⚠ Low-carbohydrate and keto diets, where sodium losses are genuinely higher. Much of what people call "keto flu" is electrolyte depletion Fasted training, where you have not eaten any sodium yet Endurance work, where losses accumulate over hoursWhen you probably do not: a 45-minute session in an air-conditioned gym, with a normal diet. Water is fine, and food supplies your electrolytes.The flavour point is not trivialPeople drink considerably more when it tastes of something. That sounds like a marketing line and it is a real effect — the most common hydration problem is simply not drinking enough, and a flavoured mix solves that more reliably than resolving to drink more water.GHOST's flavour partnerships are a genuine reason to choose them here, since the drink you enjoy is the one you finish.Specs TypeElectrolyte drink mix StimulantsNone LabelFully disclosedHow to take it Mixed into plenty of water, before or during training. Sipped through a long session rather than all at once. Through the day if hydration generally is your problem. Stimulant-free, so it stacks with anything and suits evening training. Particularly useful in heat, on keto, or when training fasted.Who this is for Anyone who sweats heavily or trains in heat People who cramp during training Anyone on a low-carbohydrate or keto diet Endurance athletes Anyone who struggles to drink enough plain water People training fastedWho this is not for⚠ Anyone with high blood pressure or a cardiovascular condition, without speaking to a doctor.⚠ Anyone with kidney disease, or taking ACE inhibitors, ARBs or potassium-sparing diuretics — those raise potassium retention.Anyone doing short sessions in air conditioning with a normal diet. Water is fine, and food supplies your electrolytes.Anyone expecting it to replace dietary potassium — a serving is a small fraction of your daily need.Not for anyone under 18, pregnant or nursing without medical advice.Stack it with: anything. It is stimulant-free and conflicts with nothing.Frequently asked questionsWhy not just drink water?Sweat contains electrolytes, not just water. Replacing heavy losses with plain water dilutes what remains, and your body excretes more to rebalance — which is why you can drink a lot and still feel flat.Which electrolyte matters most?Sodium, by a wide margin. It is lost in the largest quantity and it is what allows your body to retain the fluid you drink.Isn't sodium bad for me?Restriction suits a sedentary population with high blood pressure. For someone training hard and sweating heavily, low sodium means lower blood volume and more cramping.Will it help with cramping?Possibly. Cramping during training is frequently a sodium problem rather than a magnesium or potassium one.Why is potassium only 99mg?A regulatory ceiling on over-the-counter potassium. Your daily need is around 3,400 to 4,700mg, so food is the only practical source.Do I need it for a 45-minute session?Probably not, in air conditioning with a normal diet. Water is fine.Is it useful on keto?Particularly — sodium losses are genuinely higher, and much of what people call "keto flu" is electrolyte depletion.Can I drink it all day?Yes, it is stimulant-free. If drinking enough water is your problem, that is arguably its best use. Read more

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Flavor: Welch's Grape

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GHOST Hydration

A stimulant-free electrolyte drink mix — for replacing what you lose in sweat, not just the water.

Why water alone is not always hydration

This is the concept worth understanding, and it explains why the category exists.

Sweat is not pure water. It contains electrolytes — sodium primarily, along with potassium, magnesium and chloride.

When you replace heavy sweat losses with plain water, you dilute what remains. Your body responds by excreting more water to restore the balance, which is why you can drink a great deal and still feel thirsty and flat.

Sodium is the key one, and it is the one most people under-replace:

It is lost in sweat in the largest quantity by far
It allows your body to retain the fluid you drink rather than passing it straight through
Low sodium means lower blood volume, which means worse performance, worse pumps and more lightheadedness on standing
Cramping during training is frequently a sodium problem rather than a magnesium or potassium one

⚠ Sodium has been unfairly demonised for people who train

Worth addressing, because a lot of lifters restrict it and then wonder why they feel flat.

Sodium restriction is sensible advice for a sedentary population with high blood pressure. It is frequently poor advice for someone training hard in a hot gym and losing substantial amounts in sweat.

⚠ That said: if you have high blood pressure or a cardiovascular condition, none of this applies to you. Speak to your doctor before adding sodium deliberately.

The honest note on potassium

Over-the-counter potassium in America is capped at 99mg per serving. That is a regulatory ceiling — high-dose solid potassium has been linked to gastrointestinal lesions — not a nutritional recommendation.

Your daily requirement is roughly 3,400 to 4,700mg. So any electrolyte product supplies a small fraction of what you need, and potassium has to come from food — potatoes, beans, leafy greens, yoghurt.

The sodium side is different, and that is where an electrolyte product does its real work.

When you genuinely need electrolytes

Long or intense training sessions, particularly over an hour
Training in heat, or in a gym without good air conditioning
Anyone who sweats heavily — this varies enormously between people
⚠ Low-carbohydrate and keto diets, where sodium losses are genuinely higher. Much of what people call "keto flu" is electrolyte depletion
Fasted training, where you have not eaten any sodium yet
Endurance work, where losses accumulate over hours

When you probably do not: a 45-minute session in an air-conditioned gym, with a normal diet. Water is fine, and food supplies your electrolytes.

The flavour point is not trivial

People drink considerably more when it tastes of something. That sounds like a marketing line and it is a real effect — the most common hydration problem is simply not drinking enough, and a flavoured mix solves that more reliably than resolving to drink more water.

GHOST's flavour partnerships are a genuine reason to choose them here, since the drink you enjoy is the one you finish.

Specs

Type	Electrolyte drink mix
Stimulants	None
Label	Fully disclosed

How to take it

Mixed into plenty of water, before or during training.
Sipped through a long session rather than all at once.
Through the day if hydration generally is your problem.
Stimulant-free, so it stacks with anything and suits evening training.
Particularly useful in heat, on keto, or when training fasted.

Who this is for

Anyone who sweats heavily or trains in heat
People who cramp during training
Anyone on a low-carbohydrate or keto diet
Endurance athletes
Anyone who struggles to drink enough plain water
People training fasted

Who this is not for

⚠ Anyone with high blood pressure or a cardiovascular condition, without speaking to a doctor.

⚠ Anyone with kidney disease, or taking ACE inhibitors, ARBs or potassium-sparing diuretics — those raise potassium retention.

Anyone doing short sessions in air conditioning with a normal diet. Water is fine, and food supplies your electrolytes.

Anyone expecting it to replace dietary potassium — a serving is a small fraction of your daily need.

Not for anyone under 18, pregnant or nursing without medical advice.

Stack it with: anything. It is stimulant-free and conflicts with nothing.

Frequently asked questions

Why not just drink water?
Sweat contains electrolytes, not just water. Replacing heavy losses with plain water dilutes what remains, and your body excretes more to rebalance — which is why you can drink a lot and still feel flat.

Which electrolyte matters most?
Sodium, by a wide margin. It is lost in the largest quantity and it is what allows your body to retain the fluid you drink.

Isn't sodium bad for me?
Restriction suits a sedentary population with high blood pressure. For someone training hard and sweating heavily, low sodium means lower blood volume and more cramping.

Will it help with cramping?
Possibly. Cramping during training is frequently a sodium problem rather than a magnesium or potassium one.

Why is potassium only 99mg?
A regulatory ceiling on over-the-counter potassium. Your daily need is around 3,400 to 4,700mg, so food is the only practical source.

Do I need it for a 45-minute session?
Probably not, in air conditioning with a normal diet. Water is fine.

Is it useful on keto?
Particularly — sodium losses are genuinely higher, and much of what people call "keto flu" is electrolyte depletion.

Can I drink it all day?
Yes, it is stimulant-free. If drinking enough water is your problem, that is arguably its best use.