Electrolytes
Electrolyte powders, effervescent tablets, capsules and single minerals such as magnesium and potassium. We explain what sodium, potassium and magnesium each do, and which format suits training or everyday use.Read more →
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How electrolyte supplements work and which format fits you
Electrolytes are minerals that carry a small electrical charge once they dissolve in water. Sodium, potassium, magnesium, calcium and chloride are the ones that matter here. You lose them through sweat and urine. A long run in the heat, a sauna session, a low-carb diet or a day of illness all raise those losses. Water alone replaces the fluid, not the minerals.
What each mineral does in a hydration formula
Sodium is the mineral you lose most in sweat, and it helps your body hold on to the water you drink. Potassium contributes to normal muscle function and to the normal functioning of the nervous system. Magnesium contributes to electrolyte balance and to the reduction of tiredness and fatigue, which is why most blends include it, and why some people prefer a separate product with magnesium in a well absorbed form. Chloride contributes to normal digestion, because your stomach uses it to make acid. Sodium itself has no approved health claim in the EU, so we describe what it does and leave it there.
Powders, tablets and capsules differ in more than convenience
A powder or sachet lets you adjust the strength: more water on a light day, less when you sweat hard. Effervescent tablets give a fixed dose and need an acid plus bicarbonate to fizz, so they carry more helper ingredients. Capsules bring no fluid at all, so you still have to drink. Sodium per serving varies widely, from a few hundred milligrams in daily sachets to around 1,000 mg in salt-forward drink mixes.
- Sodium per serving, not per 100 g
- Whether the magnesium is citrate or the cheaper oxide
- Sugar content, and whether you actually need it
- Potassium, which some blends keep close to zero
If you only want one of these minerals, a separate product with potassium is usually clearer than a blend.
How we choose the electrolyte products we stock
We judge three things: the mineral form, the dose per serving and whether the combination makes sense. We prefer citrate and other well absorbed forms when a product is meant to deliver magnesium, and we read the sodium per serving, because a mix with 200 mg does a different job from one with 1,000 mg. We are brand-neutral and outcome-first: we only carry brands we stand behind, we buy directly from them, and our compliance team checks every label before it goes live. We also test products ourselves, and independent labs spot-check batches. You can read how we select brands and products.
Who they suit, and who can skip them
If you train longer than an hour, sweat heavily, work in heat, fast, or follow a low-carb routine, an electrolyte drink does something plain water cannot. For a desk day with normal meals, your food already covers most of it. Be realistic about the timescale too: electrolytes act within the hour you drink them, not over weeks of building up, so judge them on the days you genuinely need them. Cramp has several causes, and minerals are only one of them. If long sessions are your focus, our range for endurance sports puts carbohydrate and electrolyte options side by side.
Frequently asked questions
What are electrolytes and why do people supplement them?
Electrolytes are minerals that carry an electrical charge: sodium, potassium, magnesium, calcium and chloride. They help move fluid in and out of your cells, and your nerves and muscles depend on them. Food and drink normally cover your needs. People top them up when losses go up: heavy sweating, hot weather, long training, fasting, a low-carb diet, or recovery from a stomach bug. A supplement simply puts back a measured amount, so you are not guessing with a pinch of salt.
When is the best time to take an electrolyte drink?
It depends on why you are using it. For training over an hour or in heat, sip during the session rather than only afterwards, because you lose fluid and sodium while you work. For daily use, one serving in the morning is common, mixed with 500 ml to 1,000 ml of water, which is the range most sachets state on the label. On a sick day, small sips spread over a few hours sit better than one large drink.
Which form should I choose: powder, effervescent tablet or capsule?
All three deliver the same minerals. The difference is dosing control, extra ingredients and whether the format makes you drink water.
| Form | Dosing | Suits |
|---|---|---|
| Powder or sachet | Adjustable | Sweaty sessions, daily use |
| Effervescent tablet | Fixed per tablet | Travel, gym bag |
| Capsule | Fixed, no fluid | Long events, no mixing |
| Liquid concentrate | Drops per bottle | Unflavoured water |
If you dislike sweeteners and flavours, unflavoured supplements in powder form give you the fewest extras.
Can I drink electrolytes every day?
For most healthy adults, yes, if you stay within the label dose. The figure to watch is total sodium. UK advice is no more than 6 g of salt a day, which is 2.4 g of sodium, from all sources. A salt-forward mix with about 1,000 mg of sodium per sachet is a real part of that budget, so it fits a sweaty day better than a sedentary one. Lower-sodium daily blends make more sense for desk-based routines.
How much sodium, potassium and magnesium do adults in the UK need?
These are official UK reference figures for adults aged 19 to 64. Salt is a maximum, not a target, and the supplement column shows the amounts the NHS says are unlikely to cause harm.
| Mineral | Adults 19 to 64 | From supplements |
|---|---|---|
| Potassium | 3,500 mg daily | 3,700 mg or less |
| Magnesium | 300 mg men, 270 mg women | 400 mg or less |
| Salt (sodium) | Max 6 g salt (2.4 g sodium) | Not a target |
Does an electrolyte drink need sugar to work?
Not for replacing minerals, but sugar is part of the two exercise claims approved in the EU. A carbohydrate-electrolyte drink has to meet set conditions before it may use them, which is why a zero-sugar mix can be a good daily drink yet cannot make endurance statements. For sessions under an hour, sugar-free is usually enough. For long rides and runs, carbohydrate does extra work alongside the sodium.
| Condition | Required range |
|---|---|
| Energy from carbohydrates | 80 to 350 kcal per litre |
| Sodium | 460 to 1,150 mg per litre |
| Osmolality | 200 to 330 mOsm/kg |
Can I just make my own electrolyte water with salt?
You can, and water with a pinch of salt does replace sodium. Two things make it less simple than it sounds. Measuring at home is rough: one gram of salt gives roughly 390 mg of sodium, and kitchen spoons are not accurate. UK guidance also states that sodium chloride should not be used in food supplements, so shop products use other sodium and potassium salts instead. A measured sachet gives you a known amount per serving, including potassium and magnesium.
Should older adults or people on medication be careful with electrolyte supplements?
Two points from UK guidance are worth knowing. Older adults are advised not to take potassium supplements unless a doctor recommends it, because kidneys clear potassium less easily with age. And more than 400 mg of magnesium a day from supplements can cause loose stools in some people. If you take blood pressure tablets or diuretics, or have kidney problems, speak to your GP before adding a daily mineral drink, and compare the potassium and sodium per serving on the label.
