Electrolytes
Also known as: Sodium, Potassium, Magnesium, Hydration Salts
Essential minerals that support hydration, nerve signaling, muscle contraction, and exercise performance.
What it is
Electrolytes are charged minerals that help regulate fluid balance, nerve conduction, muscle contraction, and blood pressure. The major electrolytes in hydration products are sodium, potassium, magnesium, chloride, and sometimes calcium. For active users, sodium is usually the most important and most underappreciated electrolyte because it is lost heavily through sweat.
How it works
Electrolytes maintain osmotic gradients that determine where water moves in the body. Sodium supports plasma volume and fluid retention during sweating, while potassium supports intracellular fluid balance and normal electrical activity in muscle and nerve cells. Magnesium contributes to neuromuscular function and energy metabolism. Effective hydration requires both water and adequate electrolytes, not water alone.
Clinical dose range
300–1,000 mg sodium/serving depending on sweat loss
For general hydration, 300–500 mg sodium per serving is common. For endurance training, hot climates, or heavy sweaters, 500–1,000 mg sodium per hour may be appropriate. Potassium is commonly 100–300 mg per serving; magnesium 50–100 mg depending on formula.
Forms comparison
What to look for on the label
- Sodium amount clearly listed, not hidden behind a proprietary electrolyte blend
- Formula matches use case: low sugar for daily hydration, carbohydrate-containing for endurance
- Potassium and magnesium included at meaningful but not excessive amounts
- Third-party testing or sport certification for athletes
Health goals supported
Safety & dosing notes
People with hypertension, kidney disease, heart failure, or those taking potassium-sparing medications should consult a clinician before using high-electrolyte products. Excess potassium can be dangerous in kidney impairment. Sodium needs vary greatly by sweat rate, climate, and diet.
SuppsBuddy evaluates electrolyte products by intended use. A daily hydration product with 200 mg sodium may be acceptable, but an endurance product with that same dose may be underpowered. Proprietary electrolyte blends lose transparency points.
Frequently asked questions
What is Electrolytes?
Electrolytes are charged minerals that help regulate fluid balance, nerve conduction, muscle contraction, and blood pressure. The major electrolytes in hydration products are sodium, potassium, magnesium, chloride, and sometimes calcium. For active users, sodium is usually the most important and most underappreciated electrolyte because it is lost heavily through sweat.
How does Electrolytes work?
Electrolytes maintain osmotic gradients that determine where water moves in the body. Sodium supports plasma volume and fluid retention during sweating, while potassium supports intracellular fluid balance and normal electrical activity in muscle and nerve cells. Magnesium contributes to neuromuscular function and energy metabolism. Effective hydration requires both water and adequate electrolytes, not water alone.
What is the typical clinical dose range for Electrolytes?
300–1,000 mg sodium/serving depending on sweat loss. For general hydration, 300–500 mg sodium per serving is common. For endurance training, hot climates, or heavy sweaters, 500–1,000 mg sodium per hour may be appropriate. Potassium is commonly 100–300 mg per serving; magnesium 50–100 mg depending on formula.
What forms of Electrolytes should I look for?
Sodium Chloride / Sodium Citrate: Reliable sodium delivery; citrate may be gentler and support palatability | Potassium Citrate / Potassium Chloride: Effective potassium forms used in hydration formulas | Magnesium Citrate / Glycinate: Useful supporting electrolyte, but high doses may cause GI symptoms | Sugar-heavy electrolyte drinks: Useful during long endurance sessions but unnecessary for casual hydration
Is Electrolytes safe?
People with hypertension, kidney disease, heart failure, or those taking potassium-sparing medications should consult a clinician before using high-electrolyte products. Excess potassium can be dangerous in kidney impairment. Sodium needs vary greatly by sweat rate, climate, and diet. This information is educational and is not medical advice.
How does SuppsBuddy evaluate Electrolytes?
SuppsBuddy evaluates electrolyte products by intended use. A daily hydration product with 200 mg sodium may be acceptable, but an endurance product with that same dose may be underpowered. Proprietary electrolyte blends lose transparency points.
Related ingredients
This page is for educational purposes only. These statements have not been evaluated by the FDA. This information is not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional before starting any supplement.