Electrolytes
- Evidence
- 4/5· Strong
Last updated June 1, 2026
What it is
Electrolytes are the charged minerals lost in sweat—chiefly sodium, potassium, magnesium, and chloride—that the body uses to regulate fluid balance, nerve signaling, and muscle contraction. During prolonged or heavy sweating, replacing them (especially sodium) helps the body retain ingested fluid and maintain plasma volume rather than passing the water through. They do not provide energy or stimulation; they support hydration.
Benefits
During prolonged exercise with heavy sweat loss, consuming sodium with fluid improves fluid retention and helps prevent the performance decline that comes with greater than 2% body-weight dehydration. There is no single fixed dose; sweat sodium losses vary widely between people, with roughly 300–1000 mg of sodium per hour a common target during hard, sustained sweating.
When to take it
Most relevant during and after prolonged or intense sweating rather than for short sessions; sip an electrolyte-containing beverage across the activity and rehydrate afterward. For typical sweating, replacing on the order of 300–1000 mg of sodium per hour is a common range, individualized to sweat rate.
Side effects
Excess sodium or salt tablets can cause stomach upset, and overdrinking plain water during long events can dilute blood sodium (hyponatremia), which is dangerous. People on sodium-restricted diets or with kidney or blood-pressure conditions should be cautious.
Sources
Products containing Electrolytes
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