Supplements
Electrolytes
Evidence ratingModerate
Minerals that act as ions in body fluids. A systematic review reports that dehydration of 2%+ body weight significantly impairs performance, and that for exercise over 60 minutes a sodium-containing electrolyte drink maintains performance better than water alone. Sodium loss during prolonged exercise is linked to muscle cramps and hyponatremia risk.
An ingredient with growing research
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Effects reported in research
Reported to maintain performance better than water alone in exercise over 60 minutes
Sodium promotes fluid retention and intestinal water absorption
Implicated in lowering cramp and hyponatremia risk during prolonged exercise
Dosage & timing
- For moderate exercise under 60 minutes, water is usually enough.
- For longer or hot-weather sessions, a sodium-containing drink is preferable.
- Sweat sodium loss is roughly 500–2,000 mg per hour (highly individual).
- Adjust to your sweat rate.
Cautions
- •Excess sodium can burden people with hypertension or kidney disease.
- •Watch the sugar content of commercial drinks.
- •Those with medical conditions or on medication should consult a doctor.
- •This site is for educational reference only.
Supporting research
Related articlesElectrolyte Supplement Guide: Hydration, Mineral Replenishment, and Muscle Cramp Prevention During Exercise
Last checked: 2026-06-25