Electrolytes during exercise: roles, guidelines and recovery

Electrolytes during exercise: roles, guidelines and recovery

Whether you're running miles, lifting heavy at the gym, or cycling up mountains, recovery is crucial to being able to perform again. An often underestimated part of recovery is electrolytes. But what does the research really say?

Why are electrolytes important?

Electrolytes are minerals that contribute to the body's nerve function, muscle function and fluid balance. The most important are sodium, potassium, magnesium, calcium and chloride. When you sweat, your body loses not only fluid, but also these substances – which can affect how your body restores balance after physical activity.

Scientific support for the function of electrolytes:

📌 Sodium
Sodium helps maintain normal fluid balance. A 2021 meta-analysis showed that consuming sodium after exercise promotes fluid retention and thirst.

📌 Magnesium
Magnesium contributes to the reduction of tiredness and fatigue and to normal muscle function. It also plays a role in the body's energy metabolism and electrolyte balance.

📌 Potassium
Potassium contributes to normal muscle function and the functioning of the nervous system. It is also important for the regulation of the body's fluid volume at the cellular level.

Common mistakes after training

Drinking only water after intense exercise can dilute the body's sodium levels, which in extreme cases can lead to electrolyte imbalance (hyponatremia). Therefore, it is recommended that both fluid and electrolytes be replaced during recovery, especially after prolonged or sweaty activity.

About electrolyte composition

During physical exertion, the World Health Organization (WHO) recommends a sodium to potassium ratio of approximately 4:1 in fluid replacement. This ratio reflects average electrolyte loss through sweat. Many commercial sports products contain significantly higher levels of sodium – something that is primarily suitable for extreme use. However, a balanced composition is often better suited for everyday use and moderate exercise.

THECHAMP – our view on balanced composition

THECHAMP contains:

Sodium: 300mg

Potassium: 75 mg

Magnesium: 50mg

...and is completely free of added sugar, caffeine or artificial additives. The formulation is designed to suit both everyday exercisers and active individuals.
🔗 Read more about our formula →

Summary

✅ Electrolytes are important for muscle function, fatigue and fluid balance
✅ Sodium, magnesium and potassium have documented physiological functions
✅ Both fluid and electrolytes should be replaced after exercise
✅ WHO provides guidance on electrolyte balance during physical exertion

📌 This blog post is intended for general information and is not a substitute for medical advice. Electrolyte needs and tolerance may vary between individuals.