Skip to main content

Performance

Electrolytes (Sodium/Potassium/Magnesium)

Also known as: Electrolyte Complex, Electrolyte powder, Magnesium citrate, Potassium citrate

A
Evidence

Essential minerals lost in sweat. Critical for hydration, performance, and cramping prevention.

Find the best Electrolytes (Sodium/Potassium/Magnesium) supplements — free
See Electrolytes (Sodium/Potassium/Magnesium) products scored on dose & form, then track your intake in the app.
Open app →

Daily target & upper limit

420 mg / day · UL 350 mg

Electrolytes (Sodium/Potassium/Magnesium) has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:

Electrolytes (Sodium/Potassium/Magnesium) dosage reference →

Primary uses

  • Hydration
  • Cramp prevention
  • Performance
  • Nerve function

How it works

  • Maintain fluid balance
  • Nerve and muscle function
  • Lost in sweat

Dosage

Typical range
500-1500mg sodium, 200-400mg potassium, 100-200mg magnesium per hour of sweating
Timing
Before, during, after exercise
With food
With water
Duration
During exercise and sweating
Special populations
Endurance athletes, heavy sweaters

Forms

  • Powder
  • Tablets
  • Drink

Safety

Common side effects

  • GI upset if too concentrated

Contraindications

  • Kidney disease (monitor)

Evidence notes

Essential for exercise performance

Grade A: Multiple well-designed human trials support the main claims.

Related in Performance

Check a full stack

Formulate's free interaction checker lets you paste in any combination of supplements and medications at once — every pairing flags severity, timing, and cited evidence.

Open the checker

Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider.