Electrolytes (Sodium, Potassium, Magnesium)
The essential minerals that regulate hydration, nerve function, and muscle contraction
Also known as: Electrolyte Complex • Mineral Salts • Rehydration Salts
Overview
Electrolytes are minerals that carry an electrical charge when dissolved in body fluids. The primary electrolytes — sodium, potassium, magnesium, calcium, chloride, phosphate, and bicarbonate — regulate virtually every physiological process including hydration, nerve impulse transmission, muscle contraction, pH balance, and cellular function. The modern diet creates a significant electrolyte imbalance: most people consume too much sodium from processed foods but not enough potassium and magnesium from whole foods. Athletes, people following low-carb or ketogenic diets, and those who sweat heavily have increased electrolyte needs. Proper electrolyte supplementation goes far beyond sports drinks — which typically contain excessive sugar and inadequate mineral levels. The optimal approach focuses on the sodium-to-potassium ratio and ensures adequate magnesium, which is depleted by stress, exercise, and many medications.
Key Benefits
Optimal Hydration
Water follows electrolytes through osmosis. Drinking plain water without electrolytes can actually dilute blood sodium levels (hyponatremia). Proper electrolyte balance ensures water is absorbed and retained where it's needed — in cells and blood plasma.
Muscle Function & Cramp Prevention
Sodium, potassium, calcium, and magnesium all play essential roles in muscle contraction and relaxation. Electrolyte imbalances are the primary cause of muscle cramps during exercise, and supplementation effectively prevents them.
Nerve Function & Cognitive Performance
Nerve impulses are transmitted through sodium-potassium ion exchange across cell membranes. Even mild dehydration (1-2% body weight) impairs cognitive function, mood, and reaction time. Electrolyte supplementation maintains optimal neural function.
Keto/Low-Carb Support
Low-carb and ketogenic diets dramatically increase electrolyte excretion because insulin (which is low on these diets) normally signals the kidneys to retain sodium. 'Keto flu' symptoms are almost entirely caused by electrolyte deficiency and resolve with proper supplementation.
Dosage & How to Take
Sodium: 1-3g/day (athletes: up to 5g), Potassium: 3-4.7g/day, Magnesium: 300-400mg/day
| Purpose | Dose | Notes |
|---|---|---|
| General health | Sodium 1-2g, Potassium 3-4g, Magnesium 300mg | From food + supplements combined |
| Athletic performance | Sodium 1-3g/hour (heavy sweat), Potassium 200-400mg, Magnesium 100-200mg | During prolonged exercise (>60 min) |
| Keto/low-carb support | Sodium 3-5g, Potassium 3-4g, Magnesium 300-400mg | Daily totals — critical for avoiding 'keto flu' |
Best Time to Take
Spread throughout the day. During exercise, sip electrolyte drinks rather than consuming large amounts at once.
With or Without Food
Can be taken with or without food. Potassium is better absorbed with food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Electrolyte Powder (sugar-free) | High | Most versatile and customizable | Look for products with sodium, potassium, and magnesium without added sugar |
| Electrolyte Tablets (effervescent) | High | Convenience and portability | Easy to drop in water — good for travel and gym |
| Oral Rehydration Salts (ORS) | Highest | Medical-grade rehydration | WHO formula optimized for maximum water absorption |
Side Effects & Safety
Common
- GI discomfort from excess magnesium
- Bloating from excess sodium
Rare
- Hyperkalemia (dangerous excess potassium — primarily a risk with kidney disease)
Contraindications
- Kidney disease (impaired potassium excretion)
- Heart failure (sodium restriction may be needed)
- Certain blood pressure medications (ACE inhibitors, ARBs increase potassium)
Interactions
These medications increase potassium retention — additional potassium supplementation may cause hyperkalemia
Loop and thiazide diuretics increase electrolyte loss — supplementation may be needed
Scientific Research
Hydration and Cognitive Performance
Even 1-2% dehydration impairs attention, working memory, and mood. Electrolyte-containing fluids restore cognitive function faster than plain water.
Sodium and Exercise Performance
Sodium supplementation during prolonged exercise improved performance by 3.4% and reduced body mass loss compared to plain water
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.