Electrolytes
Electrolytes like sodium, potassium and magnesium are essential for fluid balance and muscle function. They help prevent dehydration during intense workouts.
Clinical dosage
Origin
Natural & syntheticElectrolytes (sodium, potassium, magnesium, calcium) are naturally present in virtually all foods. Sodium is in salt, potassium in bananas and potatoes, magnesium in nuts and leafy greens. In supplements often added as mineral salts.
Safety
Electrolytes are essential for your body and safe at normal sports dosages. You lose them through sweat during training, especially sodium (700-1,000mg per liter of sweat). Replenishment is important during intense or prolonged exercise, especially in hot conditions.
For comparison
One hour of intense exercise can cost you 500-1,500mg of sodium through sweat, comparable to half to one teaspoon of salt. A banana contains about 400mg of potassium, a sports drink usually 100-200mg of sodium per serving.
Dosage by weight and gender
Electrolyte needs depend on your sweat rate, not just weight. Heavier athletes (>80kg) tend to sweat more. Guideline: 500-1,000mg sodium per hour of intense exercise, 200-400mg potassium, 100-200mg magnesium (Sawka et al., 2007). Women sweat less on average, so needs may be slightly lower.
Frequently asked questions
What are electrolytes?▼
Electrolytes are minerals with an electrical charge, such as sodium, potassium, magnesium, and calcium. They regulate fluid balance, muscle contractions, and nerve signals. You lose them through sweat, which can lead to cramps and reduced performance if not replenished.
Are electrolytes dangerous?▼
At normal sports dosages, electrolytes are completely safe. Excessive sodium intake can raise blood pressure. Too much supplemental potassium (>2,500mg) can be dangerous for people with kidney problems. Stick to recommended doses.
When should I take electrolytes?▼
During workouts longer than 60 minutes or in high temperatures. Take them before and during training. For short workouts (<45 minutes) in cool conditions, water is usually sufficient. Pay extra attention if you sweat heavily.
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- Fluid and electrolyte needs for training, competition, and recoveryShirreffs SM, Sawka MN — J Sports Sci (2011)
Pre-workouts with Electrolytes
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