Learn all about Electrolytes
What are Electrolytes?
Hydrate smarter with balanced electrolytes that prevent cramping & fatigue. The ideal formula for athletes & active lifestyles. Perform at your best!
Benefits of Electrolytes
- Improves hydration by maintaining the right fluid balance inside and outside cells, helping the body absorb and hold onto water[ref]
"Electrolyte replacement is one of the most proven nutritional strategies for sports performance. The best approach depends on individual sweat rate, sweat saltiness, exercise duration, heat, and acclimatisation. As athletes get used to heat, their sweat often becomes less salty but sweat volume might increase. For casual exercisers, standard products usually work well, but serious athletes often benefit from personalised plans, sometimes based on sweat testing."
- Dr. Robert Murray, PhD, FACSM, Exercise Physiologist and Founding Director of the Gatorade Sports Science Institute (source)
How to use Electrolytes
Dosage
Needs vary hugely based on activity, heat, and personal factors. Typical formulas provide: sodium 200-700mg, potassium 50-200mg, magnesium 30-100mg, calcium 15-50mg per serving. Needs increase as you sweat more.
Timing
During and after exercise longer than 60-90 minutes (especially in heat); when sick with fluid loss (vomiting, diarrhoea); when getting used to hot weather; during long outdoor activities; anytime you sweat significantly.
Notes
Everyone's needs differ based on sweat rate and how much salt is in their sweat. Sodium is lost most in sweat (400-1800mg/L) and usually needs the most replacement. Product formulas vary widely – check labels. Powders/tablets offer more dosing flexibility than pre-mixed drinks. Some products add carbs to help absorption and provide energy.
Who should take Electrolytes?
- Endurance athletes and people doing long exercise sessions, especially in the heat
- Individuals sick with fluid loss (vomiting, diarrhoea) needing quick rehydration
- People with physically demanding jobs, especially in hot conditions
- Those taking certain medications that affect electrolyte balance (like diuretics)
- Older adults, who might not feel thirsty as strongly and are at higher risk of imbalances
How do Electrolytes work?
Electrolytes work because their electric charges create tiny voltage differences across cell walls, allowing vital body processes. Sodium (Na+), mainly found outside cells, works with Chloride (Cl-) to control fluid volume there, maintain blood pressure, and create the electrical gradient needed for nerve signals and muscle contractions. This gradient is managed by the sodium-potassium pump, which keeps sodium high outside cells and potassium high inside. Potassium (K+), mostly inside cells, manages fluid volume there, supports heart rhythm, and allows muscles to contract. Magnesium (Mg2+) helps over 300 body processes, including energy production, and regulates calcium movement in muscles, affecting contraction and relaxation. Calcium (Ca2+) triggers muscle contractions and acts as a key signalling molecule. During exercise, sweating causes significant electrolyte loss, especially sodium. Replacing these is crucial because water follows electrolytes due to osmotic pressure. Electrolyte drinks enhance fluid absorption in the gut, partly because sodium helps transport water and sugar across the gut lining more effectively than water alone. This explains why well-formulated electrolyte drinks rehydrate better than plain water during high fluid loss.
Frequently asked questions
Natural sources of Electrolytes
Electrolytes are found naturally in many foods and drinks. Sodium is high in salt, processed foods, cheese, olives, and seafood. Potassium is rich in fruits (bananas, oranges, avocados), vegetables (leafy greens, potatoes, tomatoes), legumes, and nuts. Magnesium is high in leafy greens, nuts, seeds, whole grains, and dark chocolate. Calcium comes from dairy, fortified plant milks, some leafy greens (kale), sardines, and tofu made with calcium. Natural electrolyte drinks include coconut water (high potassium, low sodium), milk (calcium, potassium, sodium), and mineral waters (variable content). Traditional options like miso soup, bone broth, and pickle juice offer sodium. For athletes, food sources alone often aren't enough to replace sweat losses (sweat can contain 900-1400mg sodium per litre, and athletes can lose 1-2 litres/hour in heat), making supplements necessary.
Potential side effects & risks
Warnings
People with kidney disease, heart failure, high blood pressure, or other conditions affecting electrolytes should talk to a doctor before using supplements. Athletes should check anti-doping rules. Those on low-sodium diets need to check sodium content. Taking too many electrolytes without enough water can worsen dehydration. Oral solutions aren't enough for severe dehydration needing medical help.
Side effects
Usually well-tolerated if used correctly. High sodium might cause bloating. High magnesium might cause loose stools. Drinks that are too concentrated can cause stomach upset during exercise. Mild nausea possible if taken on an empty stomach.
Interactions
May interact with certain drugs like diuretics, ACE inhibitors, lithium, and some blood pressure meds. Potassium supplements shouldn't be mixed with certain diuretics ('potassium-sparing'). High sodium intake might affect some blood pressure drugs. Magnesium might affect absorption of some antibiotics or osteoporosis meds.