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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.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

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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:

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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

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.