Electrolytes 101: Sodium, Potassium and Magnesium Explained
Electrolytes are minerals that carry an electric charge when dissolved in water. Your body uses them to help balance fluids, support muscle function and send nerve signals. The three you will see most often on drink-mix labels are sodium, potassium and magnesium.
The big three
- Sodium is the main electrolyte lost in sweat and plays a key role in fluid balance.
- Potassium works alongside sodium to help maintain fluid balance inside cells.
- Magnesium is involved in hundreds of processes in the body, including normal muscle function.
When people use electrolyte drink mixes
- During or after long or intense workouts
- On hot days or in saunas, when you sweat more
- While traveling or flying
- When following low-carb eating patterns
Reading the label
Electrolyte mixes vary a lot. Some are high in sugar, while others, like LMNT, are zero-sugar and higher in sodium. Check the amount of each mineral per serving and choose a product that fits your activity level and taste.
Who should be careful
High-sodium products are not right for everyone. If you have high blood pressure, kidney concerns or follow a sodium-restricted diet, talk to your healthcare provider first.
Tips
- Mix one stick with 16 to 32 oz of water, or as directed on the label.
- Try a Citrus Salt or Watermelon Salt box to find your favorite flavor.
- Mix any 2 products and save 10%, or 3+ and save 15%.
These statements have not been evaluated by the Food and Drug Administration. This content is for general information only and is not intended to diagnose, treat, cure or prevent any disease.