Electrolyte Complex
Electrolyte Supplement (Sodium, Potassium, Magnesium)
Essential minerals for hydration, muscle function, and performance — crucial for athletes, fasters, and those on low-carb diets.
Electrolytes are minerals that carry electrical charges and are critical for hydration, muscle contraction, nerve function, and pH balance. Key electrolytes include sodium, potassium, magnesium, and chloride. Supplementation is especially important during intense exercise, fasting, keto diets, or when sweating heavily. Proper electrolyte balance prevents cramping, fatigue, and performance decline.
Mechanisms of Action
Fluid Balance
Regulates water distribution in body
Muscle & Nerve Function
Enables electrical signals
pH Balance
Maintains proper body pH
Recommended Dose
Sodium 1000-3000mg, Potassium 1000-3500mg, Magnesium 200-400mg daily (varies by needs)
Loading: During intense exercise: 500-1000mg sodium per hour of activity
Optimal Timing
- Before/during/after exercise
- Throughout the day on keto/fasting
Can be taken without food
Best Form
Powder or capsules with balanced electrolyte blend
Alternatives: Salt tablets, Coconut water, Bone broth
Look for products with meaningful amounts of sodium, potassium, and magnesium. Many commercial drinks are too low in sodium.
Duration
Minimum: as needed
Optimal: as needed
Cycling: Not required
Note: During exercise, consume regularly. For daily use, spread throughout the day. Potassium best taken with food.
Improved Hydration
Better water retention and distribution
Cramp Prevention
Reduced muscle cramps
Sustained Energy
Maintained energy during activity
Keto/Fasting Support
Prevents symptoms from low electrolytes
Requires medical supervision — potassium can be dangerous
Consult doctor — sodium and potassium affect heart rhythm
Generally safe; maintain normal electrolyte intake
Who Should NOT Take This
- Kidney disease (potassium can accumulate)
- Heart conditions (consult doctor for sodium/potassium)
- Addison's disease
Drug Interactions
Can increase potassium levels — monitor
Can affect electrolyte balance — may need more or less
Electrolyte levels affect heart rhythm
Possible Side Effects
Tip: Take with food; spread doses
Tip: Normal temporary water retention
Warnings
- Those with kidney disease should NOT supplement potassium without supervision
- Very high potassium can cause dangerous heart rhythms
- Balance is key — excess sodium without potassium can cause issues
James LJ et al. • Nutrients (2024)
“Drinks with higher sodium are most effective through improved fluid retention and plasma volume maintenance.”
Key Findings:
- Sodium-containing beverages improve rehydration by 70% vs 50% with water
- 20-50 mmol/L sodium recommended during exercise
- Carbohydrate addition benefits exercise >60 minutes
Turner MJ et al. • Performance Nutrition (2025)
“Exercise performance appears improved by sodium intake when fluid intake is greater in the sodium trial.”
Key Findings:
- Sodium benefits linked to improved hydration
- No evidence athletes need more daily sodium
- Pre-exercise sodium loading can benefit fluid retention
Shirreffs SM, Sawka MN • Journal of Sports Sciences (2011)
“Sodium replacement during exercise maintains performance.”
Key Findings:
- Maintains plasma volume
- Prevents performance decline
- Essential for prolonged exercise
Schwellnus MP • British Journal of Sports Medicine (2009)
“Electrolyte imbalance contributes to exercise-associated muscle cramps.”
Key Findings:
- Cramps linked to electrolyte loss
- Sodium particularly important
- Prevention through replacement
AI-discovered studies. Verify citations before citing.
Sodium intake for athletes before, during and after exercise: review and recommendations
DOITurner MJ et al. • Performance Nutrition (2025)
Exercise performance appears improved by sodium intake when fluid intake is greater in the sodium trial.
- Sodium benefits linked to improved hydration
- No evidence athletes need more daily sodium
- Pre-exercise sodium loading can benefit fluid retention
Compositional Aspects of Beverages Designed to Promote Hydration Before, During, and After Exercise
James LJ et al. • Nutrients (2024)
Drinks with higher sodium are most effective through improved fluid retention and plasma volume maintenance.
- Sodium-containing beverages improve rehydration by 70% vs 50% with water
- 20-50 mmol/L sodium recommended during exercise
- Carbohydrate addition benefits exercise >60 minutes
Electrolyte Supplementation and Hydration Status in Recreational Athletes: A Systematic Review
McDermott BP et al. • International Journal of Sport Nutrition and Exercise Metabolism (2022)
This comprehensive review establishes the importance of multi-electrolyte supplementation for optimal hydration.
- Electrolyte supplementation improved fluid retention by 15-25% compared to water alone
- Pre-exercise electrolyte loading enhanced hydration status during prolonged activities
- Combination of sodium, potassium, and magnesium showed superior benefits to single electrolytes