My Top Electrolyte Picks for Athletes
Some athletes neglect to account for electrolytes lost through sweat during training or working out. Electrolytes lost can vary based on factors such as humidity, elevation, temperature, duration, and intensity. Optimal electrolyte balance supports performance before, during, and after high intensity activities. Maintaining proper balance is important in order to help you push your body to the limits, so you can train harder and longer. Even as small as a 2% hydration loss will result in a decrease of performance. The goal of drinking during exercise is to prevent excessive (>2% body weight loss from water deficit) dehydration and excessive changes in electrolyte balance from compromising performance and health.
The carbohydrate and electrolyte content of electrolyte products varies widely. It is recommended that beverages contain a 5-10% carbohydrate solution, with sugar sources being glucose and sucrose. Magnesium and calcium play important roles in maintaining muscle function and optimizing metabolism. Sodium and chloride are the two primary electrolytes lost through sweat, while potassium, magnesium, and calcium are lost in smaller amounts. Recommended electrolyte content of sports drinks is 150 – 180 mg sodium and 60 – 75 mg potassium per 8 fluid ounces, and no less than 500 mg per liter (33.8 oz). Chloride is not typically listed on product labels as salt used in food is sodium chloride.
*Note: Use this an easy at home mineral replenishment recipe (less junk, more real): 1/4 tsp Crucial Four Icelandic Salt +juice of a lemon + 24oz of water
Electrolytes: 65g Calcium, 78mg Chloride, 100mg Magnesium, 70mg Phosphorus, 250mg Potassium, 55mg Sodium
Carbohydrates: 0g
Ideal For: Everyday athlete
Electrolytes: 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Carbohydrates: 2g
Ideal For: Endurance Athletes or strenuous exercise lasting over an hour
Electrolytes: 60mg Calcium, 50mg Magnesium, 810mg Sodium, 400mg Potassium, 1280mg Chloride
Carbohydrates: 0g
Ideal For: Keto or those who practice intermittent fasting
Electrolytes: 100mg Magnesium Glycinate, 125mg Potassium, 3mg Zinc Citrate, Himalayan Salt, 230mg Sodium Hyaluronate
Carbohydrates: 2g
Ideal For: Elite or high performing athletes
Electrolytes: 430mg Sodium, 320mg Calcium, 160g Magnesium, 8mg Zinc
Carbohydrates: 15g
Ideal For: Intense training lasting for more than 1 hour
Electrolytes: 520mg Sodium, 385mg Potassium, 250mg Chloride, 8mg Magnesium
Carbohydrates: 7g
Ideal For: Endurance Athletes (*products vary for sport+recovery specification)
Electrolytes: 350mg Sodium, 10mg Magnesium, 70mg Potassium
Carbohydrates: 20g
Ideal For: Endurance Athletes (*NSF certified)
Visit Informed Sport or NSF to check if your supplements are certified.
Sources:
American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007 Feb;39(2):377-90. doi: 10.1249/mss.0b013e31802ca597. PMID: 17277604.
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