Motocross Hydration Guide: Maximize Performance with LMNT

Electrolytes and Motocross Hydration: Boosting Performance One Sip at a Time

You train hard. You prep your bike. You visualize the gate drop. But come race day, something’s off—your hands cramp, your legs burn early, and your focus fades just when it matters most. This is the silent sabotage of poor hydration. It creeps in quietly, often days before race day, and steals your performance right when you need it most.

Motocross demands more from your body than most sports—reaction speed, endurance, strength, and mental clarity all wrapped in one brutal workout. And hydration? It’s not just a supporting role. It’s the foundation. That’s why AJ Catanzaro, pro rider and founder of The Moto Academy, swears by LMNT electrolytes as his not-so-secret weapon.

Why Hydration Starts Before Race Day

Here’s the truth: if you wait until race day to think about hydration, you’re already behind. Proper hydration starts 2–3 days before your event. Daily life—especially for active riders—causes slow, cumulative dehydration. Add caffeine, heat, stress, and training, and your fluid stores dwindle fast.

According to the National Athletic Trainers’ Association, even a 2% drop in hydration can lead to a measurable decrease in physical performance, increased fatigue, impaired cognitive focus, and a higher risk of injury. And because motocross riders are constantly exposed to sweat loss, dehydration is almost guaranteed without a plan.

The Real Problem: It’s Not Just Water

"I just need to drink more water."

Wrong. Water alone can actually worsen your performance if it dilutes your body’s electrolyte balance. This condition—hyponatremia—is more common than you think and can cause symptoms like:

• Muscle cramps
• Dizziness and brain fog
• Weakness and fatigue
• Slow reaction times
• Sudden onset of arm pump

Why? Because sweat doesn't just mean water loss. You’re also losing key minerals—sodium, potassium, and magnesium—that regulate nerve function, muscle contraction, hydration balance, and energy production. Without those electrolytes, your body can’t fire on all cylinders.

LMNT: The Elite Hydration Formula Built for Riders

AJ dives into hydration strategy in his video “How To Save Energy On The Track,” where he reiterates how LMNT helps him maintain energy, reduce fatigue, and stay sharp during intense riding. Watch it here.

LMNT isn’t your average sports drink. It contains:

• 1000mg of sodium – The key mineral most riders under-consume
• 200mg potassium – Supports nerve communication
• 60mg magnesium – Helps muscle recovery and prevents cramps

And best of all—no sugar, no junk, and no artificial colors. That’s why AJ Catanzaro uses LMNT during every ride, race, and recovery session. "I used to feel wiped out by the second moto. Now I use LMNT consistently, and my energy and focus are there all day long," AJ explains.

Pre-Race Hydration Strategy: AJ’s Proven Protocol

AJ’s support of LMNT isn’t theoretical—it’s real and visible. In “My First Race in 2 Years…” he explicitly thanks LMNT and shares how proper hydration helped him return to peak performance after a break. You can watch that story here.

Here's how to hydrate like a pro:

Note: These are general motocross hydration guidelines based on AJ’s personal race-day strategy. Your needs may vary depending on your age, how much you sweat, your fitness level, and weather conditions. Start light, monitor how your body feels, and adjust as needed.

3–5 Days Before Your Race:

• Drink 1 packet of LMNT daily in 16–24oz of water
• Increase water intake to at least half your body weight in ounces per day

Night Before the Race:

• Consume 1–2 packets of LMNT spread throughout the evening
• Eat a sodium-rich meal to support fluid retention

Race Day:

• Morning: 1 packet of LMNT with breakfast (30–60 minutes before riding)
• Between Motos: ½–1 packet per moto in 12–16oz water (AJ likes Citrus Salt cold)
• Post-Ride: 1 packet LMNT + light meal to support muscle recovery

This protocol helps riders show up hydrated—not just trying to catch up.

What Happens When You Don’t Hydrate Properly?

Hydration isn't just a bonus—it's a baseline. We've seen it firsthand at The Moto Academy: even the most technically sound riders crumble when they’re running on empty.

Let’s make this real. Here’s what happens when you show up dehydrated:

You Fade—Fast

You might feel fine when you gear up. But by lap three, your energy tanks. Even elite riders we’ve worked with start missing their lines and losing intensity halfway through a moto—not because of poor technique, but because their cells literally can’t fire fast enough.

Arm Pump Gets Worse

Think arm pump is just about grip strength or bar position? Think again. When you're dehydrated, your blood plasma volume decreases, which means less oxygen to your muscles and slower lactic acid removal. The result? Burnout in your forearms—even during warm-up drills.

Your Brain Slows Down

Hydration affects cognitive performance, not just physical output. We've seen beginners go from sharp to sluggish in minutes. Missed shifts. Blown corners. Even tip-overs that shouldn’t have happened. Why? Because dehydration slows down your reaction time and impairs decision-making—just like alcohol does.

Heat Exhaustion Sets In Early

Motocross is a heat sport. Whether you’re riding in California sun or New England humidity, your body needs to sweat efficiently to stay cool. When you’re dehydrated, your thermoregulation breaks down—and that’s when fatigue, nausea, and even blackouts creep in.

Confidence Drops

This one’s subtle but important: when your body starts shutting down, your brain does too. We’ve watched riders lose trust in themselves—not because they forgot how to ride, but because their nervous system was under stress. Dehydration doesn’t just drain your muscles—it drains your confidence.

💡 How to Stay Hydrated the Right Way

“If you wait until you’re thirsty, you’re already behind.” — AJ Catanzaro

We teach every Moto Academy student to show up hydrated—not just bring water. That means:

• Start drinking water the day before a ride or class
• Add electrolytes (especially sodium, potassium, magnesium) to maintain balance
• Avoid sugary sports drinks and energy drinks that spike and crash your system
• Sip steadily throughout the day—especially in heat or at altitude
• Pair hydration with smart nutrition to support digestion and absorption

🧠 Final Thought: Hydration = Safety + Skill

You can train body position, balance, and braking all day long—but if you show up dehydrated, your nervous system simply won’t respond. You’ll struggle to implement what you’re learning. Worst of all, you’ll increase your risk of crashing.

At The Moto Academy, we treat hydration like a skill. It’s something you prepare for—just like you prepare your bike.

LMNT vs. Traditional Sports Drinks

What Proper Hydration Feels Like

When hydration is dialed in, riders report:

• Consistent energy from first gate drop to last lap
• Reduced muscle soreness and faster recovery
• Improved focus, confidence, and decision-making

Or as AJ puts it: "I don’t second-guess myself out there anymore. I ride knowing my body’s ready."

FAQs About Hydration and LMNT

Is LMNT safe for younger riders?

Yes. As long as your child is sweating and exerting effort in training or racing, electrolytes are essential. LMNT is safe for youth riders and a better alternative to sugary drinks.

Can I take too much LMNT?

Yes, it’s possible to overdo it—especially if you’re not sweating heavily or have a lower sodium tolerance. LMNT is designed for athletes who are actively training, sweating, and depleting electrolytes. We recommend starting with a light mixture (half a packet in 16–20oz of water) to see how your body responds. If you're over 50, managing a health condition, or have concerns about sodium intake, talk to your doctor before using LMNT regularly.

What’s the best flavor?

AJ’s favorite is Citrus Salt. But you can get a free flavor sampler with your first order (see below) and find the one that fits you.

Do I still need LMNT in cold weather?

Yes—sweat loss can be deceiving in cooler temps. You still lose electrolytes during training, and your body’s internal hydration demands remain high year-round.

Hydration Can’t Wait – Take the First Step Now

Proper hydration starts now—not the morning of your next race. LMNT makes it easy. No sugar. No guesswork. Just the minerals your body needs to perform, recover, and thrive.

Join AJ and hundreds of riders who’ve transformed their performance with LMNT.

Click here to claim your FREE flavor sample pack with your first LMNT order—exclusively for AJ Catanzaro’s community.

You’ve done the training. Now fuel your results. 

As with any supplement, make sure it fits your body’s needs. We always recommend starting small and adjusting based on how you feel—especially if you're new to high-sodium electrolyte products.