The Power of Electrolytes: Why Supplementing Makes Sense for More Than Just Athletes

Electrolytes are minerals like sodium, potassium, magnesium, calcium, and chloride that play a critical role in many of the body’s fundamental functions. While they’re often associated with sports drinks and endurance athletes, the benefits of electrolyte supplementation go far beyond performance. From supporting hydration and brain health to boosting recovery and cognitive function, here’s a little bit of a deeper dive into what electrolytes are, what the science says and how to get the dosage right.

What Are Electrolytes and Why Are They Important?

Electrolytes are electrically charged minerals that dissolve in body fluids like blood, sweat, and urine. The main electrolytes in the body are Sodium (Na⁺), Potassium (K⁺), Magnesium (Mg²⁺), Calcium (Ca²⁺), and Chloride (Cl⁻). They regulate a wide range of physiological functions, including fluid balance between the inside and outside of cells, muscle contractions, nerve signals, pH balance, and energy production.

When you lose fluids, whether through sweat or urine, you also lose electrolytes. If they aren’t adequately replaced, you can experience symptoms like fatigue, cramps, brain fog, dizziness, and even heart irregularities in severe cases. We will explore some of the key benefits of having the right electrolyte balance in your diet!

Hydration!!!

Hydration is more than just drinking water. Proper fluid balance depends on the presence of electrolytes, particularly sodium, which helps retain water in the body and ensures fluids are distributed properly across cells. Without the right amount of water inside and outside the cell, no matter what cell it is it cannot function properly and ultimately that results in reduced performance in some aspect of our physiology. Even mild dehydration (as little as 1–2% of body mass) can impair physical and cognitive performance. Electrolytes prevent this by maintaining plasma volume of the blood and promoting water absorption in the intestines (1).

Exercise Performance 

Electrolyte loss through sweat—especially sodium—can lead to muscle cramps (2), fatigue, and reduced performance (3). Supplementing with a well-formulated electrolyte mix can help delay fatigue and sustain performance, especially in prolonged or high-intensity efforts. Sodium supplementation has been shown to improve half ironman performance and improve electrolyte balance in endurance athletes (3).

Recovery and Muscle Function

Post-exercise, restoring electrolyte balance is key for rehydration and muscle recovery. Magnesium, potassium and calcium, in particular, support rehydration and recovery following strenuous exercise (4).

Brain Health and Cognitive Function

Electrolyte imbalances can potentially impair nerve function, memory, focus, and mood. Sodium and Chloride levels in the blood are associated with cognitive performance in older adults (5). Magnesium intake is associated with cognitive function in a large scale study of adults in the US (6).

What electrolytes and how much should I be taking?

Look for electrolyte products that contain a balance of sodium, potassium, magnesium, and calcium. Avoid those with excessive sugar unless you need carbohydrate support for endurance exercise. Consider powders you can dissolve in water for easy use. A good general all-purpose daily electrolyte supplement to support hydration, brain, and exercise should include the following:

• Sodium: 300-500 mg

• Potassium: 200–300 mg

• Magnesium: 50-75 mg

• Calcium: 50-75 mg

Final Thoughts

Electrolyte supplementation isn’t just for marathoners or hyrox athletes, it supports everyday health, cognitive sharpness, and physical recovery. With the right balance, you can hydrate smarter, recover faster, and feel better, both mentally and physically.

References

1. Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. (2007) American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. Feb;39(2):377-90. doi: 10.1249/mss.0b013e31802ca597.

2. Nilssen PK, Johnson KB, Hiller WDB, Miller TK, Connolly CP. (2024) Exercise-Associated Muscle Cramps in Ironman-Distance Triathletes Over 3 Decades. Clin J Sport Med. Oct 15. doi: 10.1097/JSM.0000000000001276.

3. Del Coso J, González-Millán C, Salinero JJ, Abián-Vicén J, Areces F, Lledó M, Lara B, Gallo-Salazar C, Ruiz-Vicente D. (2016) Effects of oral salt supplementation on physical performance during a half-ironman: A randomized controlled trial. Scand J Med Sci Sports. Feb;26(2):156-64. doi: 10.1111/sms.12427.

4. Muñoz, C. X., Johnson, E. C., Kunces, L. J., McKenzie, A. L., Wininger, M., Butts, C. L., Caldwell, A., Seal, A., McDermott, B. P., Vingren, J., Colburn, A. T., Wright, S. S., Lopez III, V., Armstrong, L. E., & Lee, E. C. (2020). Impact of Nutrient Intake on Hydration Biomarkers Following Exercise and Rehydration Using a Clustering-Based Approach. Nutrients, 12(5), 1276. https://doi.org/10.3390/nu12051276

5. Rondanelli M, Solerte SB, Ferrari E. (1998) Electrolytes and cognitive function in the elderly: relationship between serum sodium and chloride concentrations and psychometric test scores. Panminerva Med. Sep;40(3):191-5.

6. Peeri NC, Egan KM, Chai W, Tao MH. Association of magnesium intake and vitamin D status with cognitive function in older adults: an analysis of US National Health and Nutrition Examination Survey (NHANES) 2011 to 2014. Eur J Nutr. 2021 Feb;60(1):465-474. doi: 10.1007/s00394-020-02267-4.