Electrolytes Explained – Finding Balance in Hydration

 

What are electrolytes?

Electrolytes are minerals that carry an electric charge when dissolved in water. They are critical for maintaining fluid balance, transmitting nerve signals and enabling muscle contractions(Source). The major electrolytes include sodium, potassium, magnesium, calcium and chloride (Source). When you sweat, you lose water and electrolytes; replenishing them helps prevent dehydration, cramps and fatigue(Source). 

Sodium

Sodium is the primary electrolyte lost in sweat. It helps maintain fluid balance outside of cells and supports nutrient absorption(Source). During intense exercise, low sodium levels can contribute to hyponatremia (dangerously low blood sodium) and cramping(Source). Studies recommend 0.5–1 g of sodium per liter of fluid for endurance athletes(Source), and 300–600 mg per hour during long workouts(Source).

Potassium

Potassium works with sodium to regulate fluid levels. It maintains fluid inside cells and is crucial for normal muscle function and nerve impulses(Source). Adequate potassium intake supports healthy blood pressure and helps muscles contract properly(Source).

Magnesium

Magnesium plays a role in over 300 enzymatic reactions, including energy production and muscle and nerve function(Source). It helps transport sodium and potassium across cell membranes(Source) and contributes to a steady heartbeat and normal muscle tone. Deficiency can cause fatigue, muscle twitches and cramps.

Why balance matters

Your body constantly balances electrolytes inside and outside of cells. If that balance is disrupted — by sweating heavily, drinking excessive plain water or following restrictive diets — nerves and muscles may misfire, causing cramps or weakness. Proper electrolyte intake supports:

• Hydration: Electrolytes enable water to be absorbed into cells and tissues. Sodium, in particular, stimulates thirst and helps the intestines absorb fluid(Source).

• Nerve signaling: Potassium and magnesium carry electrical impulses that control muscle contractions and heartbeat(Source).

• Muscle function: Adequate sodium, potassium and magnesium help prevent cramping and maintain performance during exercise(Source).

When to use an electrolyte drink

Everyday activities typically don’t require special drinks; plain water and a balanced diet provide sufficient electrolytes for most people(Source). Sports drinks become useful when:

• Exercise lasts longer than an hour or is very intense(Source).

• You’re training in hot or humid conditions that increase sweat rate.

• You experience heavy sweating or salt streaks on clothing.

• You’re prone to cramps or fatigue due to electrolyte loss.

For shorter workouts, focus on water and whole foods rich in electrolytes, such as leafy greens, bananas, dairy and nuts. Keep in mind that many commercial sports drinks are high in sugar and may contain artificial colors or fillers. Always read labels and choose products that meet your needs.

A note on sodium recommendations

General dietary guidelines advise limiting sodium intake to 2,300 mg per day (about one teaspoon of salt), but these guidelines are meant for sedentary individuals(Source). Athletes and people who sweat heavily may need more sodium to maintain fluid balance(Source). Work with a dietitian or sports nutritionist to tailor your intake.

Conclusion

Electrolytes are essential for maintaining hydration, muscle function and nerve health. Understanding how sodium, potassium and magnesium work together helps you make informed choices about what to drink and eat before, during and after exercise. Choose whole foods for everyday hydration and consider a balanced electrolyte mix for longer or more intense sessions.

Looking for a clean electrolyte option?

If you need an easy way to replenish electrolytes without sugar or artificial additives, consider our strawberry–lime electrolyte blend. Each stickpack delivers 565 mg sodium, 283 mg potassium and 56.5 mg magnesium — aligning with the research‑backed ranges described above(Source). Produced sustainably in Sweden, it’s designed to support hydration, performance and recovery.