Electrolytes
Electrolytes replace sodium, potassium and more lost in sweat. Used by very active people and in hot weather.
What it is
Minerals such as sodium, potassium and magnesium.
Role in the body
Support fluid balance and muscle and nerve function.
Why people consider it
Considered for heavy sweating or hot conditions.
Food sources
- Salt
- Fruit
- Vegetables
- Dairy
Typical labeled usage
Follow the labeled serving.
Recommended amount
Common range1 labeled serving around exercise
As needed with activityDuring/after exercise and on hot days
Amounts are common educational ranges based on public reference values and product labels — not individual medical advice. If you have a condition, take medication, or are pregnant or breastfeeding, consult a physician or pharmacist.
When people take it
During and after exercise.
Evidence summary
Replacing fluids and electrolytes makes sense during heavy sweating
Moderate evidenceGenerally reasonable from an exercise-physiology standpoint.
Who should exercise caution
Who should exercise caution
- Consult a physician if on a sodium-restricted diet
Potential medication interactions
- Take care if on blood-pressure or heart medication
Possible side effects
- Stomach upset if overused
Products & brands
Related articles & packs
References
- Dietary Supplement Fact Sheets — NIH Office of Dietary Supplements