Electrolytes
Sodium, potassium, magnesium, chloride: what electrolytes in tablets, powders and isotonic drinks are, how to compare them and how they differ from sports drinks.
- Potassium contributes to the normal functioning of the nervous system.
- Potassium contributes to normal muscle function.
- Potassium contributes to the maintenance of normal blood pressure.
- Magnesium contributes to the reduction of tiredness and fatigue.
- Magnesium contributes to electrolyte balance.
- Magnesium contributes to normal energy-yielding metabolism.
- Magnesium contributes to the normal functioning of the nervous system.
- Magnesium contributes to normal muscle function.
- Magnesium contributes to normal protein synthesis.
- Magnesium contributes to normal psychological function.
- Magnesium contributes to the maintenance of normal bones.
- Magnesium contributes to the maintenance of normal teeth.
- Magnesium has a role in the process of cell division.
- Chloride contributes to normal digestion by production of hydrochloric acid in the stomach.
Each claim applies to a product whose daily dose provides at least 15 % of the reference intake of that vitamin or mineral.
A varied and balanced diet and a healthy lifestyle are important.
What they are
Electrolytes are minerals that split into charged particles in water: sodium, potassium, chloride, magnesium, calcium. We get them from food and lose them in sweat. Electrolyte products come as effervescent tablets, powders to mix, salt capsules and ready isotonic drinks.
The group "electrolytes" has no authorised claim of its own, but some of the minerals in it — potassium, magnesium, chloride — do. They are listed above, each under its own mineral's name, and show on a product only if its daily dose provides at least 15 % of that mineral's reference intake.
How to compare
The key number is sodium per serving: sports products range from 100 to 1000 mg. Then potassium and magnesium. Isotonic drinks and gels also hold carbohydrate (sugar); "sugar-free" powders only minerals and a sweetener. Prices are easiest to compare per serving.
How they are taken
A tablet or powder is dissolved in water as the pack directs, usually 500–750 ml per serving. Salt capsules are taken with water. People with high blood pressure, kidney or heart conditions, or who limit salt on a doctor's advice, should ask a doctor first.
Frequently asked questions
How do electrolytes differ from an isotonic drink?
Electrolytes are minerals; an isotonic drink contains both minerals and carbohydrate in a set concentration. "Sugar-free" electrolyte powders bring almost no calories.
How much sodium should a serving have?
Sports products carry 100–1000 mg. What suits you depends on effort, heat and diet; follow the pack's directions.
Can I drink electrolytes every day?
Yes, if you count the salt in the rest of your diet. If you limit salt, ask a doctor.
Can children have electrolytes?
Give children only products meant for children, and with a doctor's agreement.
Do I need electrolytes in the heat without training?
It depends on how much you sweat and what you eat; ordinary food contains salt too.
Hydration in the shop
