Why Top Tier Trainers Use This Simple Hydration Hack for an Instant Pump and Better Endurance

There are few feelings better than catching a glimpse of yourself in the mirror after a tough workout and flexing that well-earned muscle pump. In fact, it’s such a satisfying feeling that it’s inspired whole categories of supplements, like liquid pump pre-workouts, built to maximize the sensation. But if you’re not in the business of spending upwards of $40 on yet another supplement, there’s a far simpler combo: adding a small amount of salt and essential amino acids (EAAs) to your water.

"Adding salt and aminos ensures that the muscle is both hydrated and protected from excessive breakdown during the session," says Brian Sutton, CSCS, NASM-CPT.

Likely, the salt piece of the puzzle doesn't come as much of a shock. Salt contains sodium, a critical electrolyte that allows us to hydrate faster. When sodium levels are adequate, our bodies are able to better absorb and retain water, leading to improved hydration and workout performance.

Related: I Took NOBULL’s New Electrolytes Into a Brutal Week of Workouts. Here’s My Verdict

Sodium also helps regulate blood volume. Higher blood volume improves circulation, which allows oxygen and nutrients to reach working muscles more efficiently. Plus, it can contribute to a stronger muscle pump during exercise.

"Our blood is thicker when we are dehydrated, so it can carry less oxygen to the muscles in this state, leading to less endurance and weaker muscle contractions," says Antony Brown, personal training leader at Life Time Lake Zurich. "We also lose sodium when we sweat, so replacing it is important."

Amino acids, on the other hand, are often referred to as the building blocks of protein. When you consume protein through food or supplements, your body breaks it down into individual amino acids, which are then used to repair damaged muscle fibers and build new muscle tissue. There are 20 total amino acids, but nine are classified as EAAs, which the body cannot produce on its own and must be obtained through diet or supplements.

"We now know that EAA supplementation is superior to branched chain amino acid (BCAA) supplementation," says Brian Sutton, NASM-CPT. "BCAAs provide the stimulus for muscle growth through leucine, but EAAs provide the building blocks through all nine essential amino acids."

EAAs provide energy to be utilized during workouts. Specifically, leucine activates the mTOR pathway, which is essentially the light switch for muscle growth. They can also help protect muscle tissue during longer workouts. When exercise is prolonged, and energy stores start to deplete, the body can begin metabolizing muscle for fuel.

Effective performance hacks don’t have to be expensive or fancy to work. The combo of both salt and EAAs mixed in your water can support hydration, protect muscle tissue, and help your body continue performing at a high level. Give it a try, and let us know what you think.

Related: The Energy Producing Protocol Bodybuilders Used Before Pre-Workout Existed