When to take it
During or after longer training, or on hot days; dissolved in water as per the label.
← All supplements
MineralsModerate evidence
Electrolytes
Also known as: hydration minerals, isotonic drink
Electrolytes are minerals – mainly sodium, potassium, magnesium and chloride – that keep fluid balance and allow nerves and muscles to work. Topping up makes sense during longer exercise, in heat, with heavy sweating or with diarrhoea.
What it is used for
- Maintaining hydration and performance during endurance exercise over 60–90 minutes – moderate evidence
- Preventing exercise-related cramps – weak evidence
- Benefit during normal daily activity – weak evidence
Forms and how they differ
tablets and effervescent tablets
typically sodium, potassium, magnesium, calcium, sometimes zinc and B6; composition and doses depend on the label
powder sachets
easy to dose; sodium content matters most
isotonic drink concentrate
often also contains carbohydrates or extras (e.g. L-carnitine) – check sugar and sweeteners
Pairs well with
Carbohydrates during long endurance efforts.
Do not combine / separate
Do not drink large amounts of electrolytes without need and do not stack them with other potassium supplements.
Watch out for
With high blood pressure, kidney or heart disease and if you take blood pressure medicines or diuretics, consult your doctor about suitability (sodium and potassium content). In pregnancy only after agreeing with your doctor.
Safety
Do not exceed the label dose.
Practical tip
On a normal day without sport, water and food are usually enough; keep electrolytes for long efforts and hot weather.
Products containing Electrolytes 13
EAA – essential amino acids + Electrolytespowder
Electrolytes sodium citrate/chloride + potassium citrate + magnesium lactate + calcium citrate 250 mgsodium citrate/chloride + potassium citrate + magnesium lactate + calcium citrate · 250 mg / serving
Electrolytespowder
Electrolytes + Creatinepowder
Electrolytes magnesium + potassium + sodium + zinc + B6 105 mgmagnesium + potassium + sodium + zinc + B6 · 105 mg / tablet
Electrolytes 4 geffervescent · 4 g / serving
Electrolytes sodium chloride + potassium citrate + calcium phosphate + magnesium oxide 240 mgsodium chloride + potassium citrate + calcium phosphate + magnesium oxide · 240 mg / serving
Electrolytesionic concentrate
Electrolytessodium/potassium/magnesium salts
Electrolytes + Taurine + Vitamin B6sodium/potassium/magnesium salts
Maltodextrin + Electrolytes 40 gmaltodextrin/fructose gel · 40 g / serving
Electrolytes potassium + sodium + magnesium + L-carnitine + taurine 100 mgpotassium + sodium + magnesium + L-carnitine + taurine · 100 mg / serving
Electrolytes + Maltodextrinisotonic powder
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence
Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.
Combination check
Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.
Check Electrolytes with othersWhich supplements do you actually need?
Fénix Methode picks them from your blood results and schedules when to take what – no needless purchases.
From the same group
Bone support blendModerate evidenceBoronWeak evidenceCalciumModerate evidenceChromiumWeak evidenceCopperWeak evidenceIodineStrong evidence
Important notice
This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.