Electrolytes – a complete guide

What are electrolytes?

Electrolytes are minerals found in body fluids and are part of the body's normal functions. When you exercise, sweat, or stay in hot environments, your body loses not only water – but also salts. Understanding what electrolytes are and how they work can therefore be relevant for anyone who exercises regularly or lives an active lifestyle.

In this guide, we go over what electrolytes are, why they are important, and in which situations it may be relevant to replenish them.

What do electrolytes do?

Electrolytes are minerals that acquire an electrical charge when dissolved in body fluids like blood and sweat. They help the body regulate several functions, including fluid balance, nerve signals, and muscle contractions.

The most common electrolytes in the body are:

• Sodium
• Potassium
• Magnesium
• Calcium

These minerals are found naturally in the body and in many foods. However, in certain situations, such as intense exercise or heat, the body can lose larger amounts through sweat.

Electrolytes and sweat

When you sweat, your body loses both water and salts. Sodium is the electrolyte lost in the largest amount through sweat.

How much sodium a person loses can vary depending on:

• training intensity
• temperature and humidity
• training duration
• individual differences

The American College of Sports Medicine (ACSM) describes that sodium intake in athletes often varies depending on the duration, intensity, and individual needs of the activity. Their guidelines cite examples of intakes in the range of approximately 300–600 mg of sodium per hour during prolonged endurance exercise.

This means that people who exercise for a long time or sweat a lot may sometimes need to think about restoring both fluid and salts, for example through electrolyte powders .

Common electrolytes in the body

Sodium

Sodium is an electrolyte that is abundant in body fluids and sweat. Sodium is also found naturally in many foods, such as table salt.

Potassium

Potassium contributes to normal nerve and muscle function and helps maintain normal blood pressure.

Magnesium

Magnesium contributes to electrolyte balance, normal muscle function and the reduction of tiredness and fatigue.

When are electrolytes more important?

For most people, a varied diet is enough to cover the body's mineral needs. However, in some situations, electrolytes can play a greater role, for example in:

Electrolytes during exercise

During longer training sessions or at high intensity, the body sweats more, causing the body to lose both water and electrolytes.

Electrolytes and hot weather

High temperatures cause the body to sweat more and thus the loss of salts is also higher.

Electrolytes during fasting or low-carb diets

Some diets change the foods you eat. This can mean that your intake of certain minerals and salts from your diet decreases.

Electrolytes during sauna or other activities where the body sweats a lot

Activities such as sauna bathing can lead to significant sweat loss.

Electrolytes vs. sports drinks

Many sports drinks contain both salt and sugar. Sugar is a quick source of energy, while many choose alternatives that focus on electrolytes without added sugar.

An example is electrolyte powder that contains sodium, potassium and magnesium in balanced proportions. For example, one sachet of THECHAMP contains:

• 300mg sodium
• 75 mg potassium
• 50mg magnesium

and is free from sugar and caffeine.

Many people choose caffeine-free alternatives during exercise or in hot conditions when the focus is on getting electrolytes without other active ingredients. A caffeine-free alternative is also suitable for people who prefer products without stimulating ingredients.

The powder is mixed in approximately 500–1000 ml of water and can be used in connection with exercise, heat or other situations where you sweat a lot. You can read more about our electrolyte powders here .

How do you replenish electrolytes?

Electrolytes can come from several sources:

Food

• fruits and vegetables
• dairy products
• salted foods

Drink

• mineral water
• sports drink
• electrolyte mixtures

The choice often depends on the situation. For shorter workouts, water is usually sufficient, while longer workouts or hot conditions may require more focus on fluids and salts.

Summary

Electrolytes are minerals that are found in body fluids, such as blood and sweat. Common electrolytes in the body are sodium, potassium, and magnesium.

In situations where the body loses a lot of fluid – for example during exercise, heat or other times when the body sweats a lot – it may be relevant to think about both fluid and electrolytes .