Which electrolytes are right for you?

What are electrolytes?

Electrolytes are minerals that dissociate 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 maintains 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. Under normal, non-extreme conditions, someone with a varied diet gets sufficient electrolytes through food: table salt, fruits, vegetables, nuts, whole grains, and dairy.

However, there are circumstances where the balance can be disrupted. Intense exercise can lead to 500 to 1,500 mg of sodium and hundreds of milligrams of potassium loss per hour through perspiration. Hot weather or sauna does the same. A keto diet lowers insulin levels, leading to increased sodium and potassium excretion via the kidneys — the notorious "keto flu" (fatigue, headaches, cramps) is largely an electrolyte deficiency.

In these circumstances, a targeted electrolyte supplement can make all the 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 efforts (<60 minutes), this is usually not necessary and mainly provides empty calories. Pure electrolyte supplements provide only the minerals, in a ratio that matches perspiration loss. Also check out our magnesium category for deeper magnesium supplementation and our creatine category for the broader sports cluster.

Electrolytes and EFSA — what is scientifically recognized?

For individual electrolytes (potassium, magnesium, calcium), EFSA has recognized various claims in EU Regulation 432/2012. Fewer claims apply to sodium, as average dietary intake (especially via salt) is already high. The following claims apply to electrolyte formulas with sufficient thresholds:

"Potassium contributes to the 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% RI of 2,000 mg), magnesium ≥56 mg per serving (15% RI of 375 mg), calcium ≥120 mg per serving (15% RI of 800 mg). Our electrolyte formulas are designed 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 sufficient electrolytes. Supplementation becomes useful in specific situations:

Intense exercise (>1 hour or in hot weather): Especially running, cycling, football, tennis. Rule of thumb: an average of 500-1500 mg of sodium loss per hour of intense exercise.

Hot weather or sauna: A 30-45 minute sauna session can lead to similar electrolyte losses as an hour of exercise.

Keto diet (first 1-3 weeks): The "keto flu" is largely an electrolyte deficiency. Supplementation significantly reduces symptoms.

Intermittent fasting (longer fasting periods): During fasting, sodium and potassium excretion can be elevated.

Diarrhea or vomiting: Rapid loss of electrolytes and water — oral rehydration is then medically indicated. In case of doubt, consult the NVWA guidelines.

Elderly people who drink too little: Reduced thirst response can lead to mineral deficiency.

In daily circumstances without these stressors, nutrition is sufficient. Supplementing just for the sake of supplementing has no added value.

The electrolyte forms at Plenthera

Electrolyte powder (sachets / tub)

Mixable with water for a bottle during sports, sauna, or fasting. Flavored or unflavored options. Our first choice for those who like to drink.

Electrolyte capsules / tablets

Practical for on-the-go — no powder, no mixing. Ideal for hikers, runners who don't want a sweet drink, or as a quick fix for initial cramps.

Electrolytes + electrolyte salts (LMNT-style)

High-sodium formulas for heavy sweaters and keto followers. Typically 500-1000 mg 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 to use electrolytes?

Simple basic approach to electrolytes:

1. Determine your situation: sports, sauna, keto, fasting, or daily (usually not necessary).
2. Choose the form: powder for long sessions, capsules for on the go.
3. For sports >60 min: 1 serving 30 min before activity and possibly halfway.
4. For sauna: 1 serving after the session to replenish perspiration loss.
5. For keto flu: 1-2 servings per day during the first 1-3 weeks.
6. Combine with sufficient water (250-500 ml per serving of powder).
7. In case of 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 daily."

Incorrect. For most people in normal circumstances, a varied diet provides sufficient electrolytes. Supplementation is targeted: for specific stressors (sports, sauna, keto, fasting, diarrhea).

Myth 2: "Sports drink is the same as electrolytes."

Classic sports drinks contain electrolytes plus a lot of sugar. For short-duration sports (<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), high sodium intake is useful. For the average athlete, moderate sodium supplementation is sufficient. High sodium intake can be a concern for those with high blood pressure.

Myth 4: "Cramps are always due to 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 sports or recovery themes. Popular combinations:

• Magnesium: for those who want to replenish deeper magnesium status.
• Creatine: sports cluster foundation.
• Vegan protein: for recovery and muscle protein synthesis.
• Amino acids (BCAA / EAA): around training or in a fasting state.
• B vitamins: for energy metabolism around training.
• Vitamin C: for immune support during intensive sports exertion.

Frequently Asked Questions

What are electrolytes?

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

When do you need electrolytes?

Intense exercise (>1 hour), hot weather, sauna, keto diet, intermittent fasting, or with gastrointestinal upset.

How many electrolytes per day?

Depends on the goal. For sports: 1 serving 30 min beforehand and possibly halfway. For keto: spread throughout the day, especially in the morning.

Which electrolytes are best?

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

What is the difference between electrolytes and sports drinks?

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

Do electrolytes help with keto flu?

Yes, the "keto flu" is largely an electrolyte deficiency (especially sodium and potassium). Supplementation reduces symptoms.

Do electrolytes help with cramps?

For cramps caused by electrolyte imbalance: yes. For cramps caused by muscle fatigue: limited. Magnesium and sodium are most commonly associated.

When to take electrolytes?

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

Do I need electrolytes in the sauna?

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

Are electrolytes good for hikers?

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

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).