Electrolytes

minerals

★★★★★

Essential minerals that carry electric charge in your body fluids. Include sodium, potassium, magnesium, and calcium. Critical for hydration, nerve function, and muscle contraction.

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Benefits

✓Maintain proper hydration and fluid balance

✓Prevent muscle cramps during exercise

✓Support nerve signal transmission

✓Regulate blood pressure and pH balance

✓Improve exercise performance and endurance

Dosage

Typical Dose

1 serving (packet or tablet) during/after exercise

Upper Limit

2-3 servings daily during heavy training or heat

Timing

During or immediately after exercise, or first thing in the morning

Forms & Bioavailability

Effervescent Tablet

High — dissolves in water for rapid absorption

Powder Sachet

High — customisable concentration

Capsule

Standard — convenient for travel

Side Effects

⚠Stomach discomfort if too concentrated

⚠Excess sodium can raise blood pressure

⚠Diarrhoea from magnesium-heavy formulas

Interactions

⚡Blood pressure medications (sodium content)

⚡Diuretics (may alter electrolyte balance)

⚡Potassium-sparing medications

Research Summary

Overwhelming evidence that electrolyte replacement improves exercise performance, prevents hyponatremia, and aids recovery. WHO oral rehydration standards are based on electrolyte ratios. Essential in hot climates and endurance events.

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The Bottom Line on Electrolytes

Electrolytes is well-researched with strong evidence supporting its primary benefits.It is most commonly used for maintain proper hydration and fluid balance and prevent muscle cramps during exercise. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.

About Our Research

This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.

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Goal Guides for Electrolytes

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Disclaimer: This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement, especially if you have existing health conditions or take medication.