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.
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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