- True hydration depends on sodium–potassium balance, not just drinking more water. The Na⁺/K⁺ ratio controls how fluid moves in and out of cells [1],[2].
- The sodium–potassium ATPase pump uses energy to keep sodium mostly outside cells and potassium inside. This gradient powers nerves, muscles and fluid stability [1].
- A practical intake pattern is ~1:1 sodium to potassium for daily hydration, alongside absorbable magnesium to support ATP production and reduce cramp risk [2],[3].
- Ultimate Electrolytes is formulated around this balance: ~500 mg sodium, ~500 mg potassium and ~150 mg magnesium malate per serving, with zero sugar.
- Capsule convenience: Electrolyte Balance Capsules provide 500 mg sodium, 210 mg potassium and 60 mg magnesium per 2-capsule serving for travel or fasting days.
Hydration is often framed as a simple equation: drink more water. In practice, water is only half the story. At the cellular level, hydration is governed by an elegant electrical system that depends on how much sodium and potassium you have on either side of the cell membrane. When these electrolytes are out of balance, fluid sits in the wrong place and performance, focus and recovery suffer.
This Product Insights guide explains the biology behind sodium–potassium balance, why a roughly 1:1 ratio works well for many people, how magnesium underpins the whole process, and how to apply the science in training, heat, fasting and day-to-day life. We will also show how to read labels so your electrolyte powder does what it claims.
A Note from Ben, Founder of Love Life Supplements
I built our hydration range to reflect human physiology, not marketing. Many products promise hydration but underdose potassium or skip magnesium altogether. The result is water that does not end up where you need it most.
That is why Ultimate Electrolytes uses a 1:1 sodium–potassium balance with meaningful magnesium from malate, and sodium sourced from real Himalayan Pink Salt which naturally contains over 84 trace minerals. It is clean, tested and built for real conditions like long sessions, heat and fasting.
Keep it simple. Balance the minerals, sip steadily and feel the difference in both performance and everyday clarity.
Stay balanced,
Ben Law
Founder, Love Life Supplements
What is sodium–potassium balance?
Every cell in your body keeps most of its sodium outside and potassium inside. This separation creates an electrical gradient that powers nerve impulses and muscle contraction. To maintain this, cells use the sodium–potassium ATPase pump, which moves sodium out and potassium in using energy from ATP. When sodium or potassium intake is skewed, fluid distribution shifts and the pump works harder, reducing comfort and performance in heat or longer efforts [1],[2].
How the Na⁺/K⁺ gradient controls hydration
Water follows solutes. Sodium is the main extracellular cation that helps retain plasma volume and support circulation. Potassium is the main intracellular cation that stabilises the membrane potential required for muscle firing and heart rhythm. Balanced intake supports smooth fluid movement across membranes, which you notice as fewer cramps, steadier energy and improved focus under load [1].
Magnesium: the quiet enabler
Magnesium is a cofactor for ATP creation and for the Na⁺/K⁺ pump itself. Low magnesium means less ATP and a less efficient pump, which can present as tight muscles, twitching or heavy legs. Forms such as magnesium malate support the Krebs cycle, making them a smart partner for sodium and potassium in a hydration formula [2],[3].
What does a practical intake look like?
- Everyday hydration: Many people feel best with a roughly 1:1 sodium to potassium pattern spread through the day. This supports both plasma volume and intracellular balance.
- Training and heat: Increase frequency rather than chugging large boluses. Sip a balanced electrolyte solution before and during longer or hotter efforts. Match to sweat rate and comfort [4].
- Fasting or lower-carb days: Sodium excretion tends to rise. A balanced formula helps avoid dips in energy and headaches without adding sugar.
Reading labels: what matters most
Ignore grand claims and focus on the numbers per serving:
- Sodium: ~400–600 mg per serving for meaningful hydration support.
- Potassium: ~400–600 mg to match sodium for intracellular balance.
- Magnesium: ~100–200 mg from absorbable forms. Magnesium malate is a good all-round choice.
- Source and extras: Himalayan Pink Salt contributes sodium plus 84+ trace minerals. Choose zero sugar, and check for third-party testing and UK GMP/BRC manufacture.
Many sports drinks include sugar and low mineral levels, which can help in carb-focused sessions but do not replace the need for adequate electrolytes. A separate, well-dosed electrolyte powder lets you add carbohydrate only when the session calls for it.
How Ultimate Electrolytes applies the science
- ~500 mg sodium from Himalayan Pink Salt for plasma volume and trace minerals.
- ~500 mg potassium from potassium chloride for intracellular hydration and nerve function.
- ~150 mg magnesium from magnesium malate for ATP support and muscle relaxation.
- Zero sugar, naturally sweetened with steviol glycosides, UK manufactured under GMP & BRC, third-party tested.
Prefer capsules when travelling or during fasted mornings? Electrolyte Balance Capsules deliver per serving 500 mg sodium, 210 mg potassium and 60 mg magnesium in a vegan hypromellose shell.
Comparisons and common pitfalls
- Water only: Can dilute plasma sodium if consumed in large volumes without minerals, leading to fatigue or cramp risk in heat.
- High sodium without potassium: Supports retention but may not fully restore intracellular hydration, leaving legs heavy.
- Potassium without sodium: Less effective for plasma volume in sweat-heavy conditions.
- Magnesium oxide heavy blends: Poorly absorbed and can upset digestion. Look for malate or glycinate forms.
Dosage and timing guide
- Daily baseline: 1 serving of Ultimate Electrolytes in 400–600 ml water, sipped.
- Training days: 1 serving 30 minutes pre-session. Sip a second during long or hot efforts.
- Post-session or sauna: 1 serving to restore plasma volume and support recovery.
- On the go: Use Electrolyte Balance Capsules with 250–500 ml water.
What results to expect
Within the first week most people report steadier energy, fewer cramps and improved training comfort, especially in heat. Over several weeks, consistent intake supports better session quality and recovery. Remember that electrolytes complement, not replace, sleep, fuel and pacing.
Ingredient A–Z reference
For sourcing and testing details, see Himalayan Pink Salt, Potassium Chloride and Magnesium Malate on our Ingredients A–Z page.
Recommended products
- Ultimate Electrolytes — balanced 1:1 Na:K with magnesium malate, zero sugar.
- Electrolyte Balance Capsules — convenient daily minerals in vegan capsules.
- Creavitalis® Creatine Monohydrate Powder — supports intracellular water and ATP recycling.
Related reading
- What Are Electrolytes? A Beginner’s Guide to Hydration, Balance and Energy
- Electrolyte Benefits, Uses and Science
- How to Take Electrolytes for Maximum Hydration and Energy
FAQs
Why is a 1:1 sodium–potassium ratio recommended?
It supports both plasma volume and intracellular hydration, aligning with how cells maintain electrical gradients via the Na⁺/K⁺ pump. It is a practical, easy-to-use starting point for many people [1],[4].
Do I still need carbohydrates during long sessions?
Electrolytes manage fluid and neuromuscular function. Carbohydrate fuels work output. Use a separate carb source for longer sessions so you can scale fuel without changing your mineral balance.
Can I overdo electrolytes?
Healthy kidneys regulate excess sodium and potassium, but you should follow directions and adjust by sweat rate. People with kidney disease or on certain medications should speak to a clinician [3].
Is magnesium necessary in an electrolyte blend?
Yes. Magnesium supports ATP generation and the Na⁺/K⁺ pump. Absorbable forms like malate help with comfort and reduce cramp risk [2].
What about using table salt and food potassium?
Whole foods and a pinch of salt help, but a dedicated electrolyte powder ensures dose, ratio and convenience, especially in heat, training and fasting.
References
- [1] Skou JC. The influence of some cations on an adenosine triphosphatase from peripheral nerves. Biochim Biophys Acta. 1957. PubMed
- [2] Sawka MN, et al. Exercise and fluid replacement. Med Sci Sports Exerc. 2016. PubMed
- [3] Volpe SL. Magnesium in exercise and sport. Curr Sports Med Rep. 2021. PubMed
- [4] Maughan RJ, Shirreffs SM. Nutrition and hydration in sport. Sports Sci Exch. 2010. PubMed
Accessed and current November 2025.
Want hydration that feels steady, not bloated? Use a balanced electrolyte powder, sip consistently and pair with smart fuel for the work required.
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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.