Supplement
Electrolytes are minerals such as sodium and potassium that carry an electrical charge, helping nerves, muscles and fluid balance work. People mostly look to them for staying hydrated, and the evidence is strong; in exercise trials, electrolyte drinks helped people keep fluid and blood volume better than plain water. Most of that research involved athletes, with the clearest benefits in exercise lasting hours, and evidence for cramps or blood pressure is limited.
Sources: PMID 19295163; PMID 10919961
- Updated
- How we grade
- 16 studies cited
- Best evidence
- Grade B
- Conditions studied
- 4
- Outcomes
- 8
- Graded outcomes
- 0440
Evidence by condition
- Strong
- Moderate
- Limited
- Very limited
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Hydration Maintenance During Prolonged Exercise Multiple human trials and systematic reviews demonstrate that electrolyte-containing beverages help maintain plasma volume and hydration status during prolonged exercise (>60 minutes), particularly compared to plain water. Benefits are most pronounced during exercise lasting >3 hours where sweat losses are substantial. | Improves (the measure goes up) | Moderate effect | 6 studies | 800 people | ||
Studies that measured hydration maintenance during prolonged exercise
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| Endurance Exercise Performance Preservation Systematic reviews find minimal evidence that electrolytes directly improve endurance performance. However, multiple human trials show that by maintaining hydration and blood volume during prolonged exercise (>3 hours), electrolyte replacement indirectly prevents performance decline. The effect is most relevant for marathons, triathlons, and ultra-endurance events. | Improves (the measure goes up) | Small effect | 5 studies | 600 people | ||
Studies that measured endurance exercise performance preservation
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| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Post-Exercise Rehydration Multiple human trials show electrolyte-containing beverages significantly improve fluid retention and total body water restoration after exercise compared to plain water. Some studies also report reduced post-workout lactic acid accumulation. Sodium content appears to be the key driver of improved fluid retention by maintaining plasma osmolality. | Improves (the measure goes up) | Moderate effect | 4 studies | 500 people | ||
Studies that measured post-exercise rehydration | ||||||
General
- Heat Stress Tolerance and Hyponatremia Prevention: changes; see studies
- Renal Mineral Handling: improves
- Exercise-Associated Muscle Cramp Prevention: changes; see studies
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Heat Stress Tolerance and Hyponatremia Prevention Human trials and ACSM/sports nutrition guidelines support electrolyte replacement during extended activity in hot conditions, where sweat losses of 4-10L water and 3500-7000mg sodium per day are possible. Electrolyte supplementation reduces cardiovascular and thermal strain and helps prevent exercise-associated hyponatremia, a potentially dangerous condition from excessive water intake without sodium replacement. | Changes; see studies | Moderate effect | 3 studies | 600 people | ||
Studies that measured heat stress tolerance and hyponatremia prevention | ||||||
| Renal Mineral Handling Human and animal studies demonstrate that electrolyte intake significantly affects renal handling of minerals. Proximal sodium reabsorption is linked to calcium, magnesium, and phosphate excretion. Dietary caffeine and bicarbonate supplementation alter urinary electrolyte patterns. Clinical relevance for supplementation in healthy individuals remains limited. | Improves (the measure goes up) | Small effect | 6 studies | 250 people | ||
Studies that measured renal mineral handling
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| Exercise-Associated Muscle Cramp Prevention Some human studies and clinical observations suggest electrolyte depletion (particularly sodium, potassium, and magnesium) contributes to exercise-associated muscle cramps. However, the evidence is debated, with competing neuromuscular theories. The mechanism remains unclear and controlled trials have produced mixed results. | Changes; see studies | Small effect | 5 studies | 350 people | ||
Studies that measured exercise-associated muscle cramp prevention
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Cardiovascular Health
- Blood Pressure Regulation: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood Pressure Regulation Reviews suggest that the balance of dietary electrolytes—particularly the sodium-to-potassium ratio, along with adequate magnesium and calcium—plays a role in blood pressure regulation. Higher potassium intake relative to sodium is associated with lower blood pressure, though evidence for combined electrolyte supplementation as a strategy is limited compared to single-mineral studies. | Improves (the measure goes down) | Small effect | 5 studies | 400 people | ||
Studies that measured blood pressure regulation
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Bone Health
- Bone Mineral Metabolism: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Bone Mineral Metabolism Animal and human studies show that electrolyte balance—particularly calcium, magnesium, and the acid-base effects of potassium bicarbonate—influences urinary mineral excretion and bone mineral retention. Alkaline potassium salts may reduce urinary calcium loss, though direct bone density outcomes from combined electrolyte supplementation are limited. | Improves (the measure goes up) | Small effect | 4 studies | 200 people | ||
Studies that measured bone mineral metabolism
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Key findings
- Hydration Maintenance During Prolonged ExerciseImproves (the measure goes up)
- Endurance Exercise Performance PreservationImproves (the measure goes up)
- Post-Exercise RehydrationImproves (the measure goes up)
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Third-party tested Electrolytes products, in the forms the graded studies used where we can match them.
- Grade B
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Studies cited
16 studies from PubMed
- Electrolyte supplements don't prevent illness in athletes
- Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training
- Fluid and electrolyte needs for training, competition, and recovery
- American College of Sports Medicine position stand. Exercise and fluid replacement
- Fluid and electrolyte supplementation for exercise heat stress
- Urinary sodium, potassium, chloride, calcium, magnesium, phosphate, urate and urea in healthy subjects aged 5-18 years
- Electrolyte concentration in skeletal muscles and plasma of rats during and after exposure to hypokinesia and hyperhydration
- Micronutrient effects on blood pressure regulation
- Effects of bicarbonate supplementation on urinary mineral excretion during very low energy diets
- Calcium, magnesium and phosphorus utilization by rats fed sodium and potassium salts of various inorganic anions
- Effects of dietary caffeine on renal handling of minerals in adult women
- Fluid and electrolyte considerations in diuretic therapy for hypertensive patients with chronic obstructive pulmonary disease
- Influence of intravenous Mg++ solutions on renal excretion of potassium, sodium, calcium, chloride, intraleukocytic potassium and peripheral vascular resistance
- Endocrine physiology of electrolyte metabolism
- Relationship between proximal sodium reabsorption and excretion of calcium, magnesium and phosphate
- Studies on urolithiasis. VII. The effects of sodium, potassium, or chloride ions in the control of urinary calculi