Indoor Season Ready: Smart Hydration for Turbo, Treadmill, and Trainer Sessions

As we head towards the season of shorter days, chilly mornings and evenings, and more adverse weather, your focus may turn more towards indoor training than outdoor. At Active Root we can fuel your training as you adapt to taking your sessions inside, with an Electrolite and carb plan tailored to your requirements.

Whether you’re hitting the gym or you have a home turbo/treadmill set-up, it’s easy to overlook your hydration needs during an indoor session. You’re likely to sweat more without external factors such as wind, and as your body generates heat, the heat is retained within the room, making you more susceptible to dehydration. Sweat rates are higher as the body tries to cool down, and it is essential to replenish the electrolytes lost in sweat.

You can adjust your indoor environment to try and compensate for this increase in temperature, such as the addition of a fan to direct airflow towards you, or try to train next to an open window. A colder room or an increased airflow can help to cool you down and reduce sweat rates.

Hydrate with electrolytes

Hydration is an essential consideration when training indoors. It’s important to factor this in before, during and after your workout. Replacing electrolytes is crucial given the higher sweat rates encountered in indoor training.

Active Root’s Electrolite Drink Mix is formulated with a clean, natural approach to hydration and gut health. The unrefined sea salt replenishes sodium and other key electrolytes to prevent dehydration and muscle cramps. Meanwhile, the ginger root provides powerful anti-nausea support, reducing bloating and digestive discomfort, even during high-effort sessions. This dual-action formula makes Electrolite a smarter choice for anyone looking to hydrate more naturally, without relying on sugary or artificial sports drinks.

Electrolite Drink Mix contains 800mg of unrefined sea salt per 9g serving and 8g of carbs per serving, providing the perfect balance of hydration and electrolyte replenishment. Start your session fully hydrated, slowly sip our Electrolite Drink Mix during your session to maximise absorption, and ensure you stay hydrated after exercising. Our Electrolite drink is PH neutral, tastes delicious, and masks the salty taste often found with rehydration drinks.

Know your sweat

Sweat is personalised and rates will vary from person to person. There are many factors at play including body shape, fitness level, ambient temperature and level of exertion. Learning your fluid and electrolyte loss can help to understand your hydration strategy when it comes to indoor workouts.

You can measure your own sweat rate; weighing yourself before exercising, completing a one hour indoor training session and monitoring your fluid intake, then weighing yourself after exercising. By calculating the change in body weight you can get an indication of fluid loss - the difference in weight plus the volume of fluid consumed during. Then you can plan a hydration strategy based on your specific sweat rate. It’s worth repeating the process a number of times under a variety of different conditions to get an accurate result for your individual requirements.

Fuel your session

Electrolytes are so important when it comes to indoor sessions, due to the additional heat and possibility of dehydration. However, it is also important to consider how you fuel your session, especially for longer Zwift or treadmill blocks.

Made with high gingerol compound ginger, slow-burning cane sugar, and replenishing sea salt, our Sports Drink Mix provides sustained energy and optimal hydration. Packed with over 200mg of natural dried ginger, it also helps alleviate gastrointestinal stress and reduces nausea. Depending on your preferred strength, each sachet makes 500-700ml of sports drink. Simply pour your sachet into 500-700ml of water and shake, adjusting the amount of water to taste. Maximum benefit is obtained from drinking early, as the slower you sip-feed your fuel into your system the more time the body has to absorb it and maximise performance.

We also offer two options of gel-based fuelling in the form of our Energy Gels and Gel Mix, both providing easy, on-the-go fuelling that can be consumed during your indoor session. Our Energy Gels contain 30g carbohydrates and 40mg sodium, along with 50mg of ginger to help prevent gut bombs.

Additional fuel can be gained from Energy Chews to real food - whatever you can happily consume during your indoor workout.

By calculating and considering your own sweat rates and adjusting your fuelling and hydrating strategy accordingly, athletes can improve their performance, prevent dehydration and the risk of injury, and recover more effectively, ensuring an optimal performance throughout the indoor season. With the support of Active Root’s ginger-powered products, you can stay consistent and feel confident when training indoors.