Which electrolytes suit you?

What are electrolytes?

Electrolytes are minerals that split into charged ions in water. The five main electrolytes are sodium, potassium, magnesium, calcium and chloride. They are essential for nerve impulses, muscle contraction, heart rhythm and the regulation of fluid balance.

The body keeps electrolyte levels within strict ranges — electrolyte balance is literally a matter of life and death. The kidneys regulate most of this balance by excreting or retaining, depending on what the body needs. In normal, non-extreme circumstances, someone with a varied diet gets enough electrolytes from food: table salt, fruit, vegetables, nuts, wholegrain products and dairy.

But there are circumstances in which the balance can be thrown off. Intensive sport can cost 500 to 1,500 mg of sodium and hundreds of milligrams of potassium in one hour through sweat. Hot weather or a sauna does the same. A keto diet lowers insulin levels, which leads to increased sodium and potassium excretion via the kidneys — the notorious 'keto flu' (tiredness, headache, cramps) is largely an electrolyte deficiency.

In these circumstances, a targeted electrolyte supplement can make a difference. Important: not every 'sports drink' is the same. Classic sports drinks often contain a lot of sugar (glucose/fructose) as a carbohydrate source. For short-duration exercise (<60 minutes) that is usually unnecessary and mainly provides empty calories. Pure electrolyte supplements provide only the minerals, in a ratio that matches sweat losses. Also take a look at our magnesium category for deeper magnesium supplementation and our creatine category for the wider sports cluster.

Electrolytes and EFSA — what is scientifically recognised?

For the individual electrolytes (potassium, magnesium, calcium), EFSA has recognised various claims in EU Regulation 432/2012. No claims apply to sodium, because average dietary intake (mainly via salt) is already high. The following claims apply to electrolyte formulas that meet the threshold:

'Potassium contributes to normal functioning of the nervous system.'

'Potassium contributes to normal muscle function.'

'Potassium contributes to the maintenance of normal blood pressure.'

'Magnesium contributes to electrolyte balance.'

'Magnesium contributes to normal muscle function.'

'Calcium contributes to normal neurotransmission.'

'Calcium contributes to normal muscle function.'

Thresholds: potassium ≥300 mg per serving (15% of the RI of 2,000 mg), magnesium ≥56 mg per serving (15% of the RI of 375 mg), calcium ≥120 mg per serving (15% of the RI of 800 mg). Our electrolyte formulas are composed to meet these thresholds per serving.

When do you actually need electrolytes?

Not every day. For most people in normal circumstances, a varied diet provides enough electrolytes. Supplementation becomes useful in specific situations:

Intensive sport (>1 hour or in warm weather): Especially running, cycling, football, tennis. Rule of thumb: an average sodium loss of 500-1,500 mg per hour of intensive sport.

Hot weather or sauna: A 30-45 minute sauna session can produce electrolyte losses comparable to an hour of sport.

Keto diet (first 1-3 weeks): The 'keto flu' is largely an electrolyte deficiency. Supplementation can ease the symptoms.

Intermittent fasting (longer fasting periods): During fasting, sodium and potassium excretion may be increased.

Diarrhoea or vomiting: Rapid loss of electrolytes and water — oral rehydration salts (ORS from the pharmacy) are then medically indicated. Consult a doctor if complaints persist.

Older people who drink too little: A reduced thirst response can lead to a mineral deficiency.

In everyday circumstances without these stressors, food is sufficient. Supplementing for the sake of supplementing has no added value.

The electrolyte forms at Plenthera

Electrolyte powder (sachets / tub)

Mixable into water for a bottle during sport, sauna or fasting. Flavoured or unflavoured. Our first-line choice for those who like to drink their electrolytes.

Electrolyte capsules / tablets

Practical on the go — no powder, no mixing. Ideal for hikers, runners who do not want sweet drinks, or as a quick top-up when cramp is starting.

High-sodium electrolytes

High-sodium formulas for heavy sweaters and those following keto. Typically 500-1000 mg of sodium per serving.

Sugar-free sports formulas

Electrolytes plus amino acids or B vitamins, without sugar or artificial sweeteners. For those who want a complete sports formula without empty calories.

How do you use electrolytes?

A simple basic approach to electrolytes:

1. Identify your situation: sport, sauna, keto, fasting or daily (usually not needed).
2. Choose the form: powder for long sessions, capsules for on the go.
3. For sport >60 min: 1 serving 30 min before activity and possibly halfway through.
4. For sauna: 1 serving after the session to replenish sweat losses.
5. For keto flu: 1-2 servings per day during the first 1-3 weeks.
6. Combine with enough water (250-500 ml per serving of powder).
7. With high blood pressure or kidney conditions: consult beforehand — sodium intake may be a point of attention.

Myths and misconceptions about electrolytes

Myth 1: 'Everyone needs electrolyte supplements every day.'

Incorrect. For most people in normal circumstances, a varied diet provides enough electrolytes. Supplementation is targeted: with specific stressors (sport, sauna, keto, fasting, diarrhoea).

Myth 2: 'A sports drink is the same as electrolytes.'

Classic sports drinks contain electrolytes plus a lot of sugar. For short-duration sport (<60 min), that sugar mainly provides empty calories. Pure electrolytes without sugar are the more logical choice for most athletes.

Myth 3: 'The more sodium, the better for sports performance.'

For heavy sweaters (salty sweaters), a higher sodium intake makes sense. For the average athlete, moderate sodium supplementation is sufficient. A high sodium intake may be a point of attention with high blood pressure.

Myth 4: 'Cramps are always caused by an electrolyte deficiency.'

Not always. Cramps can also be caused by muscle fatigue, dehydration or neuromuscular causes. Electrolyte supplementation sometimes helps, sometimes not — it depends on the cause.

Combining electrolytes with other supplements

Electrolytes are often combined with other supplements for the sport or recovery theme. Popular combinations:

• Magnesium: for those who want to top up their magnesium status further.
• Creatine: the basis of the sports cluster.
• Vegan protein: protein contributes to a growth in muscle mass.
• Amino acids (BCAA / EAA): around training or in a fasted state.
• B vitamins: vitamin B6 and B12 contribute to normal energy-yielding metabolism.
• Vitamin C: contributes to maintaining the normal function of the immune system during and after intense physical exercise (with a daily intake of 200 mg in addition to the recommended daily intake).

Frequently asked questions

What are electrolytes?

Minerals that split into charged ions in water — sodium, potassium, magnesium, calcium, chloride. Essential for nerve impulses, muscle contraction and fluid balance.

When do you need electrolytes?

Intensive sport (>1 hour), hot weather, sauna, a keto diet, intermittent fasting, or with a gastrointestinal upset.

How many electrolytes per day?

Depends on your goal. For sport: 1 serving 30 min beforehand and possibly halfway through. For keto flu: 1-2 servings per day.

Which electrolytes are best?

A formula with sodium, potassium, magnesium and calcium in the right ratio, without sugar and without artificial sweeteners.

What is the difference between electrolytes and a sports drink?

Sports drinks often contain a lot of sugar plus electrolytes. Pure electrolytes provide only minerals — usually sufficient for short-duration sport (<60 min).

Do electrolytes help with keto flu?

The 'keto flu' is largely an electrolyte deficiency (especially sodium and potassium). Supplementation can ease the symptoms.

Do electrolytes help against cramps?

With cramps caused by an electrolyte imbalance: possibly. With cramps caused by muscle fatigue: limited. Magnesium contributes to normal muscle function.

When should you take electrolytes?

Before / during / after exercise. For keto: spread over the day, especially in the morning.

Do I need electrolytes in the sauna?

With regular sauna use (2+ sessions per week, long sessions): yes. With occasional use: water is usually sufficient.

Are electrolytes good for hikers?

On long hikes (>3 hours) or in hot conditions: yes. On short walks: not needed.

Sources

• EFSA Regulation (EU) 432/2012 — claims for potassium, magnesium, calcium.
• EFSA NDA Panel — Dietary Reference Values for sodium, potassium, magnesium, calcium.
• Sawka MN. et al., "American College of Sports Medicine position stand. Exercise and fluid replacement", Med Sci Sports Exerc (2007).
• Maughan RJ. & Shirreffs SM., "Dehydration and rehydration in competitive sport", Scand J Med Sci Sports (2010).
• Volek JS. et al., "Rethinking fat as a fuel for endurance exercise", Eur J Sport Sci (2015).