Former Wales and British & Irish Lions captain Sam Warburton knows what it takes to perform at the highest level – and stay there. Now a hybrid athlete balancing strength, endurance and life off the pitch, Warburton has built his routine around more than just gym sessions and training runs. Shuttling between school drop-offs and high-octane races, one simple habit underpins it all: proper hydration. For him, it goes beyond just drinking water. It’s about a targeted approach to electrolytes that fuels both body and mind.
Below, Warburton lifts the lid on the rituals he swears by, from his morning regime to his strategies for high-intensity training, and shares his insights on why electrolyte supplementation helps him maintain both physical and cognitive function – two essential components of high performance.
When Should You Take Electrolytes?
Electrolytes play a crucial role in maintaining various bodily functions, from regulating hydration to supporting nerve and muscle activity, so if you’re training hard for any event, staying on top of your hydration game could spell the difference between victory and defeat. But exactly when should you be taking them?
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‘I use electrolytes around one hour before I train, as I want to give enough time for my body to react,’ he says. That timing, however, can change depending on the type of workout. He continues: ‘During intense anaerobic and aerobic bouts, taking electrolytes during training and immediately afterwards helps initiate the recovery process as fast as possible.’
His sachet of choice is the SiS HYDRO+ range, which combine five key electrolytes with vitamin C to support a healthy metabolism, and vitamins B6 and B12 to further reduce fatigue.
SiS HYDRO+ Orange & Mango
If you’re training frequently – once a day or more – adding electrolytes to your supplement stack, and placing equal importance on it, as you should with your protein and carbohydrates, is a no-brainer when you’re pushing yourself.
Warburton explains, ‘If you do train daily, then taking electrolytes or protein and carbohydrate shakes after a session is advisable. It will initiate the process of recovery immediately, which can only be beneficial following training. When you’re training multiple times a day, it’s even more important to get fuel in after a session.’
The Mental Benefits
There’s another interesting perk to keeping on top of your electrolyte supplementation, whether you’re on the competition floor or training to get there as your best self. ‘My mood, alertness and overall mental well-being are so much better when I’m adequately hydrated,’ Warburton explains. ‘It’s something I’ve become more aware of in the last three to five years.’ He’s not alone – wider research indicates a clear link between hydration and cognitive performance.
Science in Sport
Avoiding Dehydration
‘Never underestimate the power of hydration, both physically and mentally,’ says Warburton. ‘It’s an easy performance hack.’ He’s not wrong. Signs of dehydration can include poor decision-making, early fatigue and cramping – none of which are ideal during competition. ‘These will become your nemesis,’ Warburton continues, ‘so see hydration as a vital tick box for each session and competition day, and allow yourself to perform at your maximum ability.’
Warburton follows an adaptable hydration strategy to avoid over-reliance on supplements. On non-training days, he functions well with water, coffee and a ‘good, well-balanced breakfast’. However, his approach is a touch different on intense training days. With morning sessions on the agenda, he uses an electrolyte tablet to ‘get my hydration levels to a good level as quickly as possible’. He also reveals a crucial pre-training hack: hydrating the night before. Warburton advises taking a few sips of water if you wake up with a dry mouth, as ignoring it means ‘you will wake again even more dehydrated’. He cautions against drinking too much, though, as this will only disrupt sleep.
SiS have formulated the ideal dosage of rehydration and electrolytes for optimal sporting performance. When poor hydration could shatter your progress, you’re not finished. With HYDRO+, you’re equipped to finish thirst. Discover your perfect hydration ritual at scienceinsport.com
Ed Cooper is the former Deputy Digital Editor at Men’s Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more. Ed has run the MH gauntlet, including transformations, marathons and er website re-designs. He’s awful at pub sports, though. Follow him: @EA_Cooper