{"title":"Electrolytes","description":"\u003cp\u003e\u003cscript type=\"application\/ld+json\"\u003e\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"BreadcrumbList\",\n  \"itemListElement\": [\n    { \"@type\": \"ListItem\", \"position\": 1, \"name\": \"Home\", \"item\": \"https:\/\/plenthera.com\/\" },\n    { \"@type\": \"ListItem\", \"position\": 2, \"name\": \"Categorieën\", \"item\": \"https:\/\/plenthera.com\/collections\/\" },\n    { \"@type\": \"ListItem\", \"position\": 3, \"name\": \"Elektrolyten\", \"item\": \"https:\/\/plenthera.com\/collections\/elektrolyten\/\" }\n  ]\n}\n\u003c\/script\u003e \u003cscript type=\"application\/ld+json\"\u003e\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"CollectionPage\",\n  \"name\": \"Elektrolyten bij Plenthera\",\n  \"description\": \"Premium elektrolyten — natrium, kalium, magnesium en calcium in juiste ratio. Voor sport, hydratatie, keto en herstel.\",\n  \"url\": \"https:\/\/plenthera.com\/collections\/elektrolyten\/\",\n  \"inLanguage\": \"nl-NL\",\n  \"isPartOf\": { \"@type\": \"WebSite\", \"name\": \"Plenthera\", \"url\": \"https:\/\/plenthera.com\/\" },\n  \"about\": {\n    \"@type\": \"Thing\",\n    \"name\": \"Elektrolyten\",\n    \"description\": \"Elektrolyten zijn mineralen die in water uiteenvallen in geladen ionen. Essentieel voor zenuw-impulsen, spier-contractie en vochtbalans.\"\n  }\n}\n\u003c\/script\u003e \u003cscript type=\"application\/ld+json\"\u003e\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"FAQPage\",\n  \"mainEntity\": [\n    {\"@type\":\"Question\",\"name\":\"Wat zijn elektrolyten?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Elektrolyten zijn mineralen die in water uiteenvallen in geladen ionen. De vijf hoofd-elektrolyten zijn natrium, kalium, magnesium, calcium en chloride. Ze zijn essentieel voor zenuw-impulsen, spier-contractie en vochtbalans.\"}},\n    {\"@type\":\"Question\",\"name\":\"Wanneer heb je elektrolyten nodig?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Bij intensief zweten (sport, sauna), hete weer, keto-dieet, intervalvasten of bij maag-darm-ontregeling. In dagelijkse omstandigheden krijgt de meeste mensen voldoende uit voeding.\"}},\n    {\"@type\":\"Question\",\"name\":\"Wat is het verschil tussen elektrolyten en sportdrank?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Klassieke sportdranken bevatten vaak veel suiker (glucose\/fructose) plus elektrolyten. Pure elektrolyten-supplementen leveren alleen de mineralen, zonder suiker. Voor kortdurende sport (\u003c60 min) zijn pure elektrolyten meestal voldoende; voor lang sport kunnen koolhydraten gewenst zijn.\"}},\n    {\"@type\":\"Question\",\"name\":\"Helpen elektrolyten bij keto-griep?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Bij keto-dieet daalt het insuline-niveau, wat leidt tot verhoogde uitscheiding van natrium en kalium. Het 'keto-griepje' (vermoeidheid, hoofdpijn, kramp) komt vaak deels door elektrolyten-verlies. Aanvulling met natrium, kalium en magnesium kan symptomen verlichten.\"}},\n    {\"@type\":\"Question\",\"name\":\"Helpen elektrolyten tegen kramp?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Spierkrampen bij sport kunnen voortkomen uit elektrolyten-disbalans. Magnesium en natrium worden vaak genoemd. EFSA erkent magnesium-claim voor normale werking van spieren. Voor sporters die in warm weer zweten kunnen elektrolyten verschil maken.\"}}\n  ]\n}\n\u003c\/script\u003e\u003c\/p\u003e\n\u003carticle\u003e\n\u003cp\u003e\u003cem\u003eWritten by the Plenthera team (orthomolecularly trained). Scientifically reviewed in April 2026. Last updated: April 30, 2026.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eElectrolytes are the minerals your body uses for nerve impulses, muscle contraction, and fluid balance. With intense sweating, hot weather, a keto diet, or intermittent fasting, you lose them faster than your diet replenishes them. At Plenthera, you'll find premium \u003ca href=\"\/en\/collections\/elektrolyten\"\u003eelectrolytes\u003c\/a\u003e — sodium, potassium, magnesium, and calcium in a thoughtful ratio, without sugar and artificial sweeteners. Available as powder for mixing in a water bottle, or as capsules for on the go.\u003c\/p\u003e\n\u003cnav aria-label=\"Table of Contents\"\u003e\n\u003ch2\u003eTable of Contents\u003c\/h2\u003e\n\u003col\u003e\n\u003cli\u003e\u003ca href=\"#vergelijking\"\u003eWhich electrolytes are right for you?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#wat-is-elektrolyten\"\u003eWhat are electrolytes?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#efsa-claims\"\u003eElectrolytes and EFSA — what is scientifically recognized?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#wanneer-heb-je-daadwerkelijk-elektrolyten-nodig\"\u003eWhen do you actually need electrolytes?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#vormen\"\u003eThe electrolyte forms at Plenthera\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#hoe-gebruik\"\u003eHow do you use electrolytes?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#mythes\"\u003eMyths and misconceptions about electrolytes\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#combineren\"\u003eCombining electrolytes with other supplements\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#faq\"\u003eFrequently Asked Questions\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#bronnen\"\u003eSources\u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003c\/nav\u003e\n\u003csection\u003e\n\u003ch2 id=\"vergelijking\"\u003eWhich electrolytes are right for you?\u003c\/h2\u003e\n\u003ctable\u003e\n\u003cthead\u003e\n\u003ctr\u003e\n\u003cth\u003eForm\u003c\/th\u003e\n\u003cth\u003eFlavor\u003c\/th\u003e\n\u003cth\u003eBest for\u003c\/th\u003e\n\u003c\/tr\u003e\n\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003eFlavored powder\u003c\/td\u003e\n\u003ctd\u003eCitrus, berries, etc.\u003c\/td\u003e\n\u003ctd\u003eSports, sauna, daily use\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eUnflavored powder\u003c\/td\u003e\n\u003ctd\u003eNeutral\u003c\/td\u003e\n\u003ctd\u003eThose who make their own drinks\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eCapsules \/ tablets\u003c\/td\u003e\n\u003ctd\u003eNone\u003c\/td\u003e\n\u003ctd\u003eOn the go, hiking\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eHigh-sodium (LMNT-style)\u003c\/td\u003e\n\u003ctd\u003eOften flavored\u003c\/td\u003e\n\u003ctd\u003eKeto, heavy sweaters\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eSports formula (+ AA\/B)\u003c\/td\u003e\n\u003ctd\u003eFlavored\u003c\/td\u003e\n\u003ctd\u003eAll-in-one sports\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"wat-is-elektrolyten\"\u003eWhat are electrolytes?\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eElectrolytes 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.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThe 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.\u003c\/p\u003e\n\u003cp\u003eHowever, 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.\u003c\/p\u003e\n\u003cp\u003eIn 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 (\u0026lt;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 \u003ca href=\"\/en\/collections\/magnesium\"\u003emagnesium category\u003c\/a\u003e for deeper magnesium supplementation and our \u003ca href=\"\/en\/collections\/creatine\"\u003ecreatine category\u003c\/a\u003e for the broader sports cluster.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"efsa-claims\"\u003eElectrolytes and EFSA — what is scientifically recognized?\u003c\/h2\u003e\n\u003cp\u003eFor individual electrolytes (potassium, magnesium, calcium), \u003ca href=\"https:\/\/www.efsa.europa.eu\/en\/topics\/topic\/health-claims\" rel=\"noopener noreferrer\" target=\"_blank\"\u003eEFSA\u003c\/a\u003e 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:\u003c\/p\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Potassium contributes to the normal functioning of the nervous system.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Potassium contributes to normal muscle function.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Potassium contributes to the maintenance of normal blood pressure.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Magnesium contributes to electrolyte balance.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Magnesium contributes to normal muscle function.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Calcium contributes to normal neurotransmission.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Calcium contributes to normal muscle function.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cp\u003eThresholds: 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.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"wanneer-heb-je-daadwerkelijk-elektrolyten-nodig\"\u003eWhen do you actually need electrolytes?\u003c\/h2\u003e\n\u003cp\u003eNot every day. For most people in normal circumstances, a varied diet provides sufficient electrolytes. Supplementation becomes useful in specific situations:\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eIntense exercise (\u0026gt;1 hour or in hot weather):\u003c\/strong\u003e Especially running, cycling, football, tennis. Rule of thumb: an average of 500-1500 mg of sodium loss per hour of intense exercise.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHot weather or sauna:\u003c\/strong\u003e A 30-45 minute sauna session can lead to similar electrolyte losses as an hour of exercise.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eKeto diet (first 1-3 weeks):\u003c\/strong\u003e The \"keto flu\" is largely an electrolyte deficiency. Supplementation significantly reduces symptoms.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eIntermittent fasting (longer fasting periods):\u003c\/strong\u003e During fasting, sodium and potassium excretion can be elevated.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDiarrhea or vomiting:\u003c\/strong\u003e Rapid loss of electrolytes and water — oral rehydration is then medically indicated. In case of doubt, consult the \u003ca href=\"https:\/\/www.nvwa.nl\/onderwerpen\/voedingssupplementen\/risico-s-voedingssupplementen\" rel=\"noopener noreferrer\" target=\"_blank\"\u003eNVWA\u003c\/a\u003e guidelines.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eElderly people who drink too little:\u003c\/strong\u003e Reduced thirst response can lead to mineral deficiency.\u003c\/p\u003e\n\u003cp\u003eIn daily circumstances without these stressors, nutrition is sufficient. Supplementing just for the sake of supplementing has no added value.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"vormen\"\u003eThe electrolyte forms at Plenthera\u003c\/h2\u003e\n\u003ch3\u003eElectrolyte powder (sachets \/ tub)\u003c\/h3\u003e\n\u003cp\u003eMixable with water for a bottle during sports, sauna, or fasting. Flavored or unflavored options. Our first choice for those who like to drink.\u003c\/p\u003e\n\u003ch3\u003eElectrolyte capsules \/ tablets\u003c\/h3\u003e\n\u003cp\u003ePractical 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.\u003c\/p\u003e\n\u003ch3\u003eElectrolytes + electrolyte salts (LMNT-style)\u003c\/h3\u003e\n\u003cp\u003eHigh-sodium formulas for heavy sweaters and keto followers. Typically 500-1000 mg sodium per serving.\u003c\/p\u003e\n\u003ch3\u003eSugar-free sports formulas\u003c\/h3\u003e\n\u003cp\u003eElectrolytes plus amino acids or B vitamins, without sugar or artificial sweeteners. For those who want a complete sports formula without empty calories.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"hoe-gebruik\"\u003eHow to use electrolytes?\u003c\/h2\u003e\n\u003cp\u003eSimple basic approach to electrolytes:\u003c\/p\u003e\n\u003col\u003e\n\u003cli\u003eDetermine your situation: sports, sauna, keto, fasting, or daily (usually not necessary).\u003c\/li\u003e\n\u003cli\u003eChoose the form: powder for long sessions, capsules for on the go.\u003c\/li\u003e\n\u003cli\u003eFor sports \u0026gt;60 min: 1 serving 30 min before activity and possibly halfway.\u003c\/li\u003e\n\u003cli\u003eFor sauna: 1 serving after the session to replenish perspiration loss.\u003c\/li\u003e\n\u003cli\u003eFor keto flu: 1-2 servings per day during the first 1-3 weeks.\u003c\/li\u003e\n\u003cli\u003eCombine with sufficient water (250-500 ml per serving of powder).\u003c\/li\u003e\n\u003cli\u003eIn case of high blood pressure or kidney conditions: consult beforehand — sodium intake may be a point of attention.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"mythes\"\u003eMyths and misconceptions about electrolytes\u003c\/h2\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 1: \"Everyone needs electrolyte supplements daily.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eIncorrect. For most people in normal circumstances, a varied diet provides sufficient electrolytes. Supplementation is targeted: for specific stressors (sports, sauna, keto, fasting, diarrhea).\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 2: \"Sports drink is the same as electrolytes.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eClassic sports drinks contain electrolytes plus a lot of sugar. For short-duration sports (\u0026lt;60 min), that sugar mainly provides empty calories. Pure electrolytes without sugar are the more logical choice for most athletes.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 3: \"The more sodium, the better for sports performance.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eFor 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.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 4: \"Cramps are always due to electrolyte deficiency.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eNot always. Cramps can also be caused by muscle fatigue, dehydration, or neuromuscular causes. Electrolyte supplementation sometimes helps, sometimes not — it depends on the cause.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"combineren\"\u003eCombining electrolytes with other supplements\u003c\/h2\u003e\n\u003cp\u003eElectrolytes are often combined with other supplements for sports or recovery themes. Popular combinations:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"\/en\/collections\/magnesium\"\u003eMagnesium\u003c\/a\u003e: for those who want to replenish deeper magnesium status.\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/en\/collections\/creatine\"\u003eCreatine\u003c\/a\u003e: sports cluster foundation.\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/en\/collections\/vegan-proteine\"\u003eVegan protein\u003c\/a\u003e: for recovery and muscle protein synthesis.\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/en\/collections\/aminozuren\"\u003eAmino acids (BCAA \/ EAA)\u003c\/a\u003e: around training or in a fasting state.\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/en\/collections\/vitamine-b\"\u003eB vitamins\u003c\/a\u003e: for energy metabolism around training.\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/en\/collections\/vitamine-c\"\u003eVitamin C\u003c\/a\u003e: for immune support during intensive sports exertion.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"faq\"\u003eFrequently Asked Questions\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eWhat are electrolytes?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eMinerals that dissociate into charged ions in water — sodium, potassium, magnesium, calcium, chloride. Essential for nerve impulses, muscle contraction, and fluid balance.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhen do you need electrolytes?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eIntense exercise (\u0026gt;1 hour), hot weather, sauna, keto diet, intermittent fasting, or with gastrointestinal upset.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow many electrolytes per day?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eDepends on the goal. For sports: 1 serving 30 min beforehand and possibly halfway. For keto: spread throughout the day, especially in the morning.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhich electrolytes are best?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eA formula with sodium, potassium, magnesium, and calcium in the correct ratio, without sugar and artificial sweeteners.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat is the difference between electrolytes and sports drinks?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eSports drinks often contain a lot of sugar plus electrolytes. Pure electrolytes provide only minerals — usually sufficient for short-duration sports (\u0026lt;60 min).\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDo electrolytes help with keto flu?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eYes, the \"keto flu\" is largely an electrolyte deficiency (especially sodium and potassium). Supplementation reduces symptoms.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDo electrolytes help with cramps?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eFor cramps caused by electrolyte imbalance: yes. For cramps caused by muscle fatigue: limited. Magnesium and sodium are most commonly associated.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhen to take electrolytes?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eBefore \/ during \/ after exercise. For keto: spread throughout the day, especially morning.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDo I need electrolytes in the sauna?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eFor regular sauna use (2+ sessions per week, long sessions): yes. For occasional use: water is usually sufficient.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eAre electrolytes good for hikers?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eFor long hikes (\u0026gt;3 hours) or in hot conditions: yes. For short walks: not necessary.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"bronnen\"\u003eSources\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"https:\/\/www.efsa.europa.eu\/en\/topics\/topic\/health-claims\" rel=\"noopener noreferrer\" target=\"_blank\"\u003eEFSA Regulation (EU) 432\/2012\u003c\/a\u003e — claims for potassium, magnesium, calcium.\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"https:\/\/www.efsa.europa.eu\/en\/topics\/topic\/food-supplements\" rel=\"noopener noreferrer\" target=\"_blank\"\u003eEFSA NDA Panel\u003c\/a\u003e — Dietary Reference Values for sodium, potassium, magnesium, calcium.\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17277604\/\" rel=\"noopener noreferrer\" target=\"_blank\"\u003eSawka MN. et al.\u003c\/a\u003e, \"American College of Sports Medicine position stand. Exercise and fluid replacement\", Med Sci Sports Exerc (2007).\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21029189\/\" rel=\"noopener noreferrer\" target=\"_blank\"\u003eMaughan RJ. \u0026amp; Shirreffs SM.\u003c\/a\u003e, \"Dehydration and rehydration in competitive sport\", Scand J Med Sci Sports (2010).\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25275931\/\" rel=\"noopener noreferrer\" target=\"_blank\"\u003eVolek JS. et al.\u003c\/a\u003e, \"Rethinking fat as a fuel for endurance exercise\", Eur J Sport Sci (2015).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/section\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eDisclaimer:\u003c\/strong\u003e This text is for informational purposes only and does not replace medical advice. Electrolytes are a dietary supplement, not a medicine. In case of doubt or if you are taking medication, we recommend consulting a doctor or orthomolecular therapist first.\u003c\/em\u003e\u003c\/p\u003e\n\u003c\/article\u003e","products":[{"product_id":"kiki-health-organic-c8-mct-oil-500ml","title":"Organic C8 MCT Oil – Organic Caprylic Acid from Coconut – 500 ml","description":"\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cspan\u003eKIKI Organic C8 MCT Oil is an organic MCT oil made from non-GMO coconuts, standardized to a minimum of 96% caprylic acid (C8) — the fastest converting MCT fragment. Tasteless and odorless, it can be easily stirred into coffee, tea, smoothies, or warm dishes without affecting the original taste. Suitable for a ketogenic or low-carb diet.\u003c\/span\u003e\u003cbr\u003e\u003c\/p\u003e","brand":"KiKi Health","offers":[{"title":"Default Title","offer_id":56769626571097,"sku":"Kiki6592","price":27.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/kiki-health-c8-mct-oil-organic-500ml-1.jpg?v=1774277367"},{"product_id":"trace-minerals-endure-liquid-electrolytes-118ml","title":"Endure – Liquid Electrolytes – 118 ml","description":"\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cspan\u003eTrace Minerals Endure is a concentrated liquid electrolyte formula in a convenient 118 ml dropper bottle, with five minerals from seawater and the patented ConcenTrace® mineral complex — harvested from the Great Salt Lake in Utah. For athletes, people working outdoors in the heat, or anyone with increased fluid needs. Add half a teaspoon to 0.5 to 1 liter of water or juice; the taste is neutral. Bottle for 48 doses, vegan and without known allergens.\u003c\/span\u003e\u003c\/p\u003e","brand":"Trace Minerals","offers":[{"title":"Default Title","offer_id":56769629290841,"sku":"TRC0119","price":24.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/trace-minerals-endure-performance-electrolyte-118-ml.jpg?v=1774527581"},{"product_id":"trace-minerals-zerolyte-salty-berry-lemonade-30-sachets","title":"Trace Minerals - ZEROlyte - Salty Berry Lemonade - 30 Sachets","description":"\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cspan\u003eZeroLyte Salty Berry Lemonade is a sugar-free electrolyte drink in convenient sachets — for after exercise, on hot days or when experiencing increased fluid loss. Stir one sachet into a glass of cold water or a shake and you immediately have a refreshing berry-lemonade drink. Box for 30 days with 1 sachet per day (max 3 per day). Contains coconut — not suitable for coconut allergy.\u003c\/span\u003e\u003c\/p\u003e","brand":"Trace Minerals","offers":[{"title":"Default Title","offer_id":56769629487449,"sku":"TRC8788","price":31.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/trace-minerals-zerolyte-salty-berry-lemonade-30-packets.jpg?v=1774527549"},{"product_id":"trace-minerals-zerolyte-salty-citrus-30-sachets","title":"Trace Minerals - ZEROlyte, Salty Citrus - 30 sachets","description":"\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cspan\u003eZeroLyte Salty Citrus is a sugar-free electrolyte drink in convenient sachets — a refreshing citrus drink for after exercise, on hot days, or as a refreshing pick-me-up. Stir one sachet into a glass of cold water or a shake and you immediately have a fresh citrus flavour, sweetened with stevia. Box for 30 days at 1 sachet per day (max 3 per day). Contains coconut — not suitable for coconut allergy.\u003c\/span\u003e\u003c\/p\u003e","brand":"Trace Minerals","offers":[{"title":"Default Title","offer_id":56769629782361,"sku":"TRC7842","price":31.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/trace-minerals-zerolyte-salty-citrus-30-packets.jpg?v=1774527522"},{"product_id":"trace-minerals-zerolyte-salty-mango-30-sachets","title":"Trace Minerals - ZEROlyte - Salty Mango - 30 Sachets","description":"\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cspan\u003eZeroLyte Salty Mango is a sugar-free electrolyte drink in convenient sachets — a tropical-mango drink for after exercise, on hot days or as a refreshing pick-me-up. Stir one sachet into a glass of cold water or a shake and you immediately have a fruity mango flavour, sweetened with stevia. Box for 30 days at 1 sachet per day (max 3 per day). Contains coconut — not suitable for coconut allergy.\u003c\/span\u003e\u003c\/p\u003e","brand":"Trace Minerals","offers":[{"title":"Default Title","offer_id":56769630765401,"sku":"TRC8795","price":31.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/trace-minerals-zerolyte-salty-mango-30-packets.jpg?v=1774527497"},{"product_id":"trace-minerals-zerolyte-salty-orange-30-sachets","title":"Trace Minerals - ZEROlyte - Salty Orange - 30 sachets","description":"\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cspan\u003eZeroLyte Salty Orange is a sugar-free electrolyte drink in convenient sachets — an orange-flavored refreshing drink for after sports, on hot days, or as a refreshing pick-me-up. Stir one sachet into a glass of cold water or a shake, and you immediately have a juicy orange taste, sweetened with stevia. Box for 30 days at 1 sachet per day (max 3 per day). Contains coconut — not suitable for coconut allergy.\u003c\/span\u003e\u003c\/p\u003e","brand":"Trace Minerals","offers":[{"title":"Default Title","offer_id":56769631191385,"sku":"TRC7866","price":31.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/trace-minerals-zerolyte-salty-orange-30-packets.jpg?v=1774527472"},{"product_id":"trace-minerals-zerolyte-salty-watermelon-30-sachets","title":"Trace Minerals - ZEROlyte - Salty Watermelon - 30 Sachets","description":"\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cspan\u003eZeroLyte Salty Watermelon is a sugar-free electrolyte drink in convenient sachets — a summery watermelon drink for after exercise, on hot days, or as a refreshing pick-me-up. Stir one sachet into a glass of cold water or a shake and you immediately have a juicy watermelon flavor, sweetened with stevia. Box for 30 days at 1 sachet per day (max 3 per day). Contains coconut — not suitable for coconut allergies.\u003c\/span\u003e\u003c\/p\u003e","brand":"Trace Minerals","offers":[{"title":"Default Title","offer_id":56769631387993,"sku":"TRC7880","price":31.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/trace-minerals-zerolyte-watermelon-orange-30-packets_5dc5415a-4eb4-4b40-a550-f6698a82d326.jpg?v=1774527420"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/collections\/trace-minerals-endure-performance-electrolyte-118-ml-1.jpg?v=1776084537","url":"https:\/\/www.plenthera.com\/en\/collections\/elektrolyten.oembed","provider":"Plenthera","version":"1.0","type":"link"}