Maintaining optimal hydration during workouts is one of the often-overlooked things that should be managed when it comes to improving running performance and recovery. Osmo Nutrition Active Hydration is a solution designed to replenish fluids and electrolytes more efficiently.
There are, of course, quite a few alternative products out there, many of which I have personally already tried so in this Osmo Active Hydration review I’m excited to share how this one is different.
I’ll also share the features you should know about, the Osmo brand’s background, what I like (and dislike), and my final verdict.
Need-to-know features
- Price: $20 per tub (20 servings)
- Calories per serving: Approximately 70-80, depending on flavor (e.g. Orange is 80 while Blueberry Pomegranate is 70).
- Carbohydrates per serving: 16-19 grams
- Electrolytes per serving: Sodium (260mg-330mg), Calcium (100mg), Potassium (95mg), Magnesium (29mg)
- Flavors available: Blackberry, Orange, Lemon-Lime, Blueberry Pomegranate
- Serving size: 20g of powder mixed with 500ml of water
- Packaging options: 14.7oz. (403g) tub or 20g single-serving packets
About Osmo Nutrition
Founded in 2012, Osmo Nutrition focuses on scientifically formulated hydration and recovery products. Developed by Dr. Stacy Sims, an exercise physiologist and nutrition scientist, Osmo’s products are based on peer-reviewed research aimed at optimizing athletic performance through effective hydration strategies.
They’re also based in Sausalito, CA – just 10 minutes down the road from me! 🙂
What makes Osmo Active Hydration different
Osmo Active Hydration is formulated to provide quick, efficient hydration through a carefully balanced mix of sucrose, glucose, and electrolytes. A standard serving is 20g of powder mixed with 500ml of water.
This formula allows it to replace lost body water up to three times faster than plain water, making a noticeable difference during demanding workouts. As you run, this rapid rehydration helps maintain steady performance and keeps dehydration and cramp at bay.
Osmo’s blend improves circulation and muscle respiration too – better blood flow ensures your muscles receive more oxygen, giving you the power to push harder and for longer periods without feeling drained. Thanks to its balanced electrolyte profile, those sudden, painful muscle cramps that can ruin a good run are far less likely to manifest.
I’ve seen so many runners crash out of ultramarathons due to cramps (I used to be one of those runners who would get them right at the end of a race, and it would be so frustrating to see so many runners pass me as I limped my way to the finish line. That hasn’t happened in many years, since I figured out how to stop muscle cramps while running.
Staying hydrated can also help you feel fresher as you go, making it easier to maintain intensity throughout your workout. Combined, these benefits lead to a tangible boost in both power and stamina, helping you push through tough runs, tackle longer distances, and finish strong.
What’s good
- Rapid Hydration: The optimized blend facilitates quick fluid absorption, helping to maintain hydration levels during exercise – it has been particularly noticeable during hot California days that I tried it out on.
- Natural Ingredients and taste: It’s flavored with real fruit and free from artificial additives, and it has a nice, clean taste. My favorite flavor is Lemon Lime but they’re all very enjoyable to drink.
- Electrolyte Balance: It provides essential electrolytes like sodium, potassium, magnesium, and calcium to support muscle function and prevent cramps while running or other exercise.
- Digestive Comfort: It’s very easy on the stomach, and reading other user reviews from around the web indicates that others have also noted minimal gastrointestinal discomfort, even during intense activities.
Worth noting
With 70-80 calories per serving, it’s not really a do-it-all solution for long runs. You need more calories for sufficient energy for longer endurance sessions, necessitating additional nutrition sources – for that you’ll need Osmo Nutrition Power Fuel instead, which is their high-carb sports drink mix.
Other nutrition brands offer an all-in-one solution too, like Skratch Labs and Tailwind Nutrition for example – offer great fuel-on-the-go solutions.
That said, having an all-in-one solution isn’t always a silver bullet when it comes to nailing performance in endurance sports. All-in-one solutions are more likely to cause gastrointestinal discomfort in some people. I’m personally a big fan of treating electrolytes and calories separately when training and racing which is what Osmo and SaltStick (SaltStick review) both do really well.
My verdict
Osmo Nutrition Active Hydration offers a scientifically backed approach to workout hydration, emphasizing rapid absorption and natural ingredients.
Its balanced electrolyte profile and light flavor make it a suitable choice for athletes seeking effective hydration without the drawbacks of overly sweet or artificial-tasting drinks – my kind of nutrition. However, for extended endurance activities, additional caloric intake will likely be necessary.
Overall, it’s a commendable option for those aiming to enhance their hydration strategy during workouts. Have you tried Osmo Active Hydration? Share your experiences in the comments below.
I also tried Osmo Nutrition Rapid Recovery
In addition to testing Osmo Active Hydration, I also gave Osmo Nutrition Rapid Recovery a try. This recovery drink is designed to kickstart the post-workout recovery process by replenishing glycogen stores, providing protein for muscle repair, and rehydrating effectively.
The formula includes a blend of fast-digesting carbs and high-quality protein, aimed at reducing muscle soreness and speeding up recovery times. I found it particularly useful after a long run when my body needed a quick refuel to bounce back for the next session.
Protein powders play a very valuable role in overall performance recovery after extra long or intense training and racing sessions.
For more reviews and fitness insights, subscribe to my newsletter and check out my YouTube channel.