Electrolytes (Na/K/Mg)
Keto and heavy training deplete sodium and potassium quickly.
- Typical dose
- 1 scoop
- When to take
- Afternoon
- Onset
- Immediate — often felt within 15–30 minutes if depleted
What it does
Benefits
- Replaces sodium and potassium lost in sweat
- Helps prevent exercise-induced cramps
- Supports hydration — water alone isn't always enough
- Critical on keto and low-carb diets (kidneys excrete more sodium)
The science
How it works
Electrolytes (Na+, K+, Mg++, Cl-) maintain cell membrane potential, fluid balance, and nerve/muscle firing. Sweating, low-carb diets, and hot weather all accelerate losses.
Getting it right
Dose & timing
Dose guidance
One scoop/packet per workout or per liter of water on low-carb/hot days. Look for ~1000 mg sodium, 200+ mg potassium, 60+ mg magnesium per serving.
Best time to take
Pre-workout, during long training, or first thing on low-carb days. Not needed if eating a balanced diet and not sweating heavily.
Is it for you?
Who should (and shouldn't) take it
Good for
- Heavy training (>1 hour or high sweat)
- Keto or low-carb
- Hot climates or saunas
- Fasting periods
Skip or ask a doctor if
- You have high blood pressure sensitive to sodium
- Kidney disease (talk to your doctor about potassium)
- You already eat a high-sodium diet and don't sweat much
Know before you start
Side effects & safety
- Too much sodium — bloating, elevated BP in sensitive people
- High potassium rare from supplements but dangerous in kidney disease
- GI upset from magnesium
Shopping guide
Forms & what to look for
- Powder / stick packs
Flexible dosing; many flavors
- Tablets
Convenient for travel
- DIY (salt + lite salt + water)
Cheapest; no flavoring
Combining
Stacks well with / avoid pairing
Stacks well with
Common questions
FAQ
Do I need these daily?
Only if you sweat heavily, train long, eat low-carb, or live somewhere hot. A balanced diet covers most needs.
Is it just salt water?
Sort of — but balanced sodium/potassium/magnesium works better than just salt, especially for cramps.
Will it spike my blood pressure?
Sodium increases BP in salt-sensitive people. Monitor if you have hypertension.
References
Sources & further reading
Educational only, not medical advice. Check with a clinician before starting anything new, especially if you're on medication or pregnant.
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