- Electrolytes regulate hydration, nerve signalling and energy metabolism — essential for performance and daily function [1],[2].
- Timing and dosage matter: take electrolytes before, during or after training, and consistently on hot or fasting days.
- Use a balanced electrolyte powder with a 1:1 sodium-to-potassium ratio and meaningful magnesium levels for best results [1],[3].
- Ultimate Electrolytes provides 500 mg sodium, 500 mg potassium and 150 mg magnesium from real Himalayan salt and magnesium malate — higher than most brands.
- Avoid sugary electrolyte drinks; zero-sugar, trace-mineral formulas hydrate more effectively without spikes or crashes.
Hydration is about more than water. Your cells rely on electrolytes — charged minerals like sodium, potassium and magnesium — to move fluid in and out efficiently. Without the right balance, water alone can’t fully hydrate you. That’s why understanding how to take electrolytes can make a huge difference in how you feel, perform and recover.
This guide explains the science behind electrolyte timing, dosage and form. You’ll learn when to use electrolyte powder or capsules, how to match intake to your lifestyle, and what sets clean, well-designed formulas apart from typical sports drinks.
A Note from Ben, Founder of Love Life Supplements
When I built our hydration range, I wanted it to perform in real-world conditions — long training days, sauna recovery, and fasted mornings. Too many electrolyte drinks rely on sugar and flavour masking instead of mineral balance.
That’s why we use real Himalayan Pink Salt for sodium, providing over 84 trace minerals, plus 500 mg potassium and 150 mg magnesium malate in each serving. These levels match how the body actually regulates hydration, energy and muscle function.
I use Ultimate Electrolytes before training or after sauna sessions, and Electrolyte Balance Capsules when travelling or fasting. Both give me steady hydration and focus — no crashes, no sugar, just results.
Stay balanced, stay focused,
Ben Law
Founder, Love Life Supplements
What electrolytes do for hydration and energy
Electrolytes are minerals that carry an electric charge when dissolved in water. They control nerve impulses, muscle contractions and the flow of water across cell membranes. Sodium governs extracellular hydration, potassium balances fluid inside cells, and magnesium powers energy production via ATP synthesis [1],[2].
Without adequate electrolytes, even small imbalances can trigger fatigue, dizziness or cramps. The body loses sodium and potassium through sweat, and magnesium through both sweat and urine. Replenishing them prevents dehydration, stabilises energy and supports clear focus under stress or exertion.
When to take electrolytes
Before exercise
Drinking an electrolyte solution 30–60 minutes before training supports plasma volume, enhances muscle firing and improves endurance in heat [1]. It’s especially beneficial when exercising fasted or after low-carb meals, when sodium and glycogen are lower.
During exercise or heat exposure
Sipping electrolytes throughout training maintains fluid balance and prevents cramping. The 1:1 sodium-to-potassium ratio found in Ultimate Electrolytes mimics the body’s natural balance and helps prevent both dehydration and overhydration.
After training or sauna use
Rehydrating with electrolytes post-session accelerates recovery by restoring plasma volume and supporting glycogen replenishment. Magnesium malate aids energy metabolism and muscle relaxation, helping you feel refreshed rather than depleted [2].
Daily hydration support
Even outside of training, mild electrolyte loss occurs through normal breathing, urination and indoor heat. A daily dose — especially on fasting, travel or stressful days — keeps energy and concentration stable without relying on caffeine or sugar.
How to take electrolytes effectively
- Mix correctly: Use 1 scoop (≈5 g) of electrolyte powder with 400–600 ml of water. Sip slowly rather than chugging for better absorption.
- Adjust to your needs: Increase dosage on heavy sweat days or during long workouts. For light activity, one serving daily is usually sufficient.
- Combine with other nutrients: Pair electrolytes with carbohydrates or amino acids during endurance training for fuel and fluid synergy.
- Use capsules for convenience: Electrolyte Balance Capsules provide the same minerals in travel-friendly form — ideal for fasting or on-the-go use.
How much is too much?
Electrolytes are safe for daily use when taken as directed. The kidneys regulate excess sodium and potassium efficiently in healthy adults. However, those with hypertension or kidney disease should consult a healthcare provider before supplementing [3].
For most people, one to two servings daily supports hydration, focus and recovery. The goal is consistency — maintaining balance throughout the day rather than reacting to dehydration after it happens.
Choosing the right electrolyte supplement
Not all electrolyte powders are equal. Many commercial sports drinks contain less than 150 mg sodium and less than 100 mg potassium — not enough to replenish sweat losses. They also tend to add sugar, artificial flavouring and dyes.
A better approach is a clean formula with clinical-level minerals and natural flavouring. Look for:
- ~500 mg sodium from Himalayan Pink Salt for trace minerals and real sodium balance.
- ~500 mg potassium for intracellular hydration and nerve function.
- ~150 mg magnesium from magnesium malate for energy metabolism.
- Zero sugar and third-party tested for purity.
Ultimate Electrolytes meets all of these criteria — and was recognised with a 3-Star Nourish Award (2025) for its clean formulation and performance design.
Hydration stacking: combining electrolytes with other supplements
Electrolytes complement other performance nutrients. Combining them with creatine, for example, enhances cell hydration and energy cycling. A practical hydration and recovery stack might include:
- Ultimate Electrolytes — for hydration and mineral balance.
- Creavitalis® Creatine Monohydrate — for intracellular energy and power output.
- Magnesium Glycinate Capsules — for recovery and deeper sleep on training days.
Ingredient A–Z reference
For sourcing and testing information, see our A–Z entries for Himalayan Pink Salt, Potassium Chloride and Magnesium Malate.
FAQs
Do electrolytes give you energy?
Indirectly, yes. They maintain fluid balance and support ATP production, which powers muscular and cognitive performance [2].
Should you take electrolytes every day?
Yes, especially if you exercise, sauna, or follow a low-carb or fasting plan. Consistent intake supports hydration and focus.
Can you take electrolytes on an empty stomach?
Yes. Electrolyte solutions or capsules are easily absorbed with or without food and won’t break a fast.
How quickly do electrolytes work?
Hydration improvements can appear within 15–30 minutes, especially if you were mildly dehydrated.
Are natural electrolyte sources enough?
Whole foods contribute some electrolytes, but supplementation helps match higher sweat or fasting demands more precisely.
References
- [1] Sawka MN, et al. Exercise and fluid replacement. Med Sci Sports Exerc. 2016. PubMed
- [2] Volpe SL. Magnesium and performance. Curr Sports Med Rep. 2021. PubMed
- [3] Popkin BM, et al. Water, hydration and health. Nutr Rev. 2010. PubMed
Accessed and current November 2025.
Consistent hydration isn’t about drinking more water — it’s about replacing what matters most. Choose balanced electrolytes that work with your physiology, not against it.
👉 Shop Ultimate Electrolytes Powder
👉 Shop Electrolyte Balance Capsules
Ben Law is the founder of Love Life Supplements and host of the Optimised Health Show. He is a self-confessed health, fitness and primal living fanatic and a qualified Advanced Dietary Supplement Advisor and Primal Blueprint Certified Expert. Over the last decade, Ben has helped thousands of UK customers optimise performance and recovery with transparent, research-led formulations manufactured to UK GMP and BRC standards. Learn more about Ben.