The Weave field guide
A little clarity.
A routine that fits.
Understand the basics, read past the front label, and make room for what serves you. Start here before adding something new to your day.
A practical introduction • About 4 minutes
01 / Build your foundation
Start with your everyday.
Food, fluids, sleep, and a consistent training routine come first. Supplements can help with a specific need, but they cannot replace a varied diet. FDA guidance
Before you browse, ask: What am I trying to support? What does my current routine already provide? What information would help me decide?
02 / Know the role
Four basics, explained.
HYDRATION
Electrolytes
Sweat carries away water and minerals, especially sodium. During longer exercise or heavy sweating, replacing fluid and electrolytes can matter. For many shorter sessions, water is enough.
Compare sodium per serving, mixing directions, and carbohydrates. Needs vary with duration, heat, and how much you sweat. Hydration basics
NUTRITION
Protein
Protein helps build and repair muscle. A powder can be a convenient way to fill a gap when food alone does not meet your needs; it is not a requirement for everyone.
Look at protein per serving, ingredients, and allergens. Your total intake matters more than choosing a particular format. NIH overview
PERFORMANCE
Creatine
Creatine can improve performance in repeated, short bursts of intense effort, such as lifting or sprinting. Benefits are less clear for endurance activity. Creatine monohydrate is the most studied form.
It can increase body weight through water retention. Discuss suitability with a health professional before use. What the evidence says
INDIVIDUAL NEEDS
Vitamins & minerals
Some people need extra nutrients because of their diet or a specific life stage. More is not always better, and high intakes of certain nutrients can be harmful.
Use your diet, health history, and professional advice to identify a need. Avoid doubling up across multiple products. NIH supplement basics
These are general ingredient categories, not claims about a particular Weave product.
03 / Turn the pack around
Five things to check.
- Serving size. Check how many scoops, capsules, or sticks make one serving.
- Amounts per serving. Compare actual quantities, not just the ingredient names on the front.
- The full ingredient list. Check allergens, sweeteners, and any added caffeine.
- Independent testing. A verified quality seal can help assess contents and contaminants. It does not prove a product will work for you.
- Your whole routine. Review overlapping ingredients and possible medicine interactions with a pharmacist or clinician.
Read more: NIH guide to labels, quality, and safety.
04 / Common questions
Keep it simple.
Do I need electrolytes every day?
Not automatically. Water and regular meals cover many everyday situations. Longer activity, heat, and sweat loss can change your needs. If you have been advised to limit fluids or sodium, ask your clinician before adding an electrolyte product. Learn about hydration.
Are supplements approved by the FDA?
The FDA does not approve dietary supplements for safety and effectiveness before they are sold. Companies are responsible for their products, and the FDA can act against unsafe or misbranded products. Read the FDA explanation.
Who should get advice before starting?
Talk with a qualified health professional, especially if you take medication, have a health condition, are pregnant or breastfeeding, or are choosing a product for a child. Do not replace prescribed treatment with a supplement. FDA safety guidance.
Make it part of your day.
Curious about what we’re making? Explore Weave and join the waitlist for Daily Electrolytes.
Keep learning
This guide is for general education, not a personal supplement plan or medical advice.
Sources: NIH: supplement basics · NIH: exercise and performance · FDA: dietary supplements · Oklahoma State University: nutrition and athletics
Updated October 27, 2026.