Electrolytes (Sodium, Potassium, Magnesium)

What They Are:
Essential minerals that help control fluid balance, muscle contraction, and nerve function. Heavy sweating or dehydration can drain them fast — especially during endurance or summer training.

What They’re Used For:

• Maintain hydration and prevent cramps

• Support endurance performance

• Aid post-workout recovery and rehydration

Typical Dose:

• Sodium: 300–700 mg per hour of exercise

• Potassium: 200–400 mg

• Magnesium: 100–200 mg daily
  (Doses depend heavily on sweat rate and duration of exercise.)

Side Effects:

• Overuse can cause stomach upset

• Too much sodium without enough water = bloating

• Magnesium in excess may cause laxative effects

Why It’s Rated 4/5:
Underrated performance aid. Critical for hydration and sustained output — especially in endurance or hot conditions. Not flashy, but essential.