💊 What it does
Electrolytes are minerals that carry an electrical charge and are essential for nerve conduction, muscle contraction, fluid balance, and pH regulation. The key electrolytes for athletic and daily health are sodium, potassium, magnesium, and chloride. During intense exercise, particularly in hot conditions, significant electrolytes are lost through sweat — sodium being the most critical. Electrolyte depletion causes muscle cramps, fatigue, cognitive impairment, and in severe cases (hyponatraemia from excessive water without electrolytes) can be dangerous. Electrolyte supplements address this without the sugar and artificial ingredients of commercial sports drinks.
👤 Who needs it
Endurance athletes (runners, cyclists, triathletes) training or competing in hot conditions. Anyone who sweats heavily. People who experience exercise-induced muscle cramps. Those doing intermittent fasting who restrict fluid and electrolyte intake. People in hot climates.
🥦 Food sources first
Electrolytes are abundant in whole plant foods: sodium from naturally salted foods, potassium from bananas and leafy greens, magnesium from nuts and seeds, chloride from table salt. Coconut water is a natural electrolyte drink with reasonable potassium content. For heavy exercisers losing significant sweat, food sources alone may be insufficient during and after exercise.
🗓 When to supplement
During and after prolonged exercise (above 60-90 minutes) especially in heat. For recovery after intense sweating. During periods of illness with vomiting or diarrhoea causing electrolyte loss. For those doing extended fasting.
🏷 Best form to look for
Low-sugar or sugar-free electrolyte formulations — avoid high-sugar sports drinks for electrolyte supplementation. LMNT, Precision Hydration, and Nuun are popular quality options. Check sodium content — meaningful electrolyte replacement requires adequate sodium (500-1000 mg per serving during exercise).
⏰ When to take it
During or immediately after exercise. Can be taken throughout the day during very hot weather or intense activity days.