Weak evidence · Performance
Electrolytes
also: Sodium, potassium, magnesium
Fluid balance during long, sweaty effort
Weak evidence
Mostly small studies, animal trials or conflicting results. Not worth your money as a foundation.
In long efforts the real risk is not too little salt but drinking too much. According to the 2015 international consensus, exercise-associated hyponatremia (too low a sodium level in the blood) occurs when you drink more than your kidneys can process, and you prevent it by drinking to thirst.
- Dosage
- As per the label
- Timing
- —
- Approx. price
- €5–15 per month
Watch out
According to the same consensus, muscle cramps are not related to dehydration; drinking more does not prevent them.
Frequently asked questions about supplements
How much Electrolytes per day?
As per the label
Does Electrolytes really work?
Weak evidence. Mostly small studies, animal trials or conflicting results. Not worth your money as a foundation.
What does Electrolytes cost?
€5–15 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Hew-Butler T et al. (2015). Statement of the 3rd International Exercise-Associated Hyponatremia Consensus Development Conference, Carlsbad, California, 2015. Clin J Sport Med. (consensus statement)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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