Jun 16, 2025Choosing the right electrolyte supplements
Electrolyte supplements are everywhere, from convenience store shelves to the gym bags of elite athletes. With the rise of wellness culture, more people are reaching for powders, tablets, and drinks that promise hydration and performance benefits. But how do we cut through the noise and choose an electrolyte supplement that actually makes sense for your athletes?
As a dietitian working with collegiate athletes, I get asked this question all the time. The truth is, not every workout demands electrolyte supplementation, and not all products are created equal.
Here are the top three things to consider when evaluating electrolyte supplements for your athletes.
Duration and Intensity of Exercise Matter Most
The body loses both fluid and electrolytes through sweat, but the amount varies based on factors including exercise intensity, duration, climate, and the athlete’s individual sweat rate. For sessions under an hour, especially those done indoors or at lower intensity, water is often enough to replenish sweat losses, and electrolytes can be replaced through normal food intake.
For training sessions lasting longer than 60 to 90 minutes, especially in the heat or during two-a-days, electrolyte replacement becomes more important. In these cases, we’re not just looking at fluid loss, but also significant sodium loss, which can impair performance and recovery if not replaced adequately.
To estimate sweat loss, athletes can measure their body weight before and after practice. A drop of 1 to 2 percent in body weight signals a need for more aggressive hydration and electrolyte strategies due to sweat loss.
Look for the Big Three: Sodium, Potassium, and Magnesium
Electrolyte blends vary widely, but the key players in sweat loss are:
- Sodium — The most critical electrolyte lost in sweat. Aim for supplements with 300 to 700 mg per serving if being used during prolonged exercise. Powerade/Gatorade usually will provide 300 mg in about 24 ounces, whereas electrolyte packets like Drip Drop or Liquid IV will have closer to 600-700 mg of sodium. If your athlete is a heavy sweater or working out in hot/humid environments, products with higher amounts of sodium, such as Drip Drop or Liquid IV, would be advised.
- Potassium — Helps with muscle contractions and nerve signals, though it is lost in smaller amounts than sodium. A good balance of sodium and potassium content is important when choosing a supplement. Aim for a 3:2 or 5:1 ratio of sodium and potassium in order to best support hydration.
- Magnesium — Important for muscle and nerve function, and a common nutrient of concern in athletes.
Don’t be fooled by products with fancy ingredient lists but low levels of these essentials. And don’t assume more is better. Excessive amounts of any of the electrolytes mentioned above can result in a hypertonic beverage and can cause gastrointestinal distress, especially during exercise.
Consider Carb Content
During longer workouts or competitions, especially those over 60 minutes, carbohydrate intake is just as critical as fluid and electrolyte replacement. Many electrolyte drinks contain simple sugars (like glucose or dextrose), which can help maintain energy levels and delay fatigue.
Here’s the breakdown:
- For workouts under 60 minutes with moderate intensity, carbohydrates are not necessary.
- For endurance sessions or two-a-days, look for 6 to 8 percent carbohydrate solutions (that’s about 14 to 20 grams of carbs per 8 ounces) to support performance. Gatorade and Powerade are great examples of this, providing proper electrolytes, fluid, and carbs for recovery. When choosing supplements like Drip Drop/Liquid IV, supplementing with a carbohydrate snack may be necessary to intake enough carbs.
- General guideline: 30-60 g carbs/hour of exercise.
Bonus: Is It Third-Party Tested?
One final but crucial consideration: third-party testing. Supplements are not regulated like food or medications, and contamination with banned substances is a real risk for athletes subject to anti-doping rules.
Always look for electrolyte products that are tested by trusted third-party organizations such as:
- NSF Certified for Sport
- Informed Sport
- BSCG (Banned Substances Control Group)
Electrolyte supplements are not one-size-fits-all. Encourage your athletes to think strategically based on training demands, sweat losses, and recovery goals. The best products match the needs of the moment, whether it is staying light and hydrated during speed work or replenishing hard-earned sodium after a brutal two-a-day.
When used correctly, electrolytes are a key tool in the performance toolbox.
Written by an American Sports and Performance Dietitians Association Registered Dietitian (RD). To learn more about sports nutrition and ASPDA, go to www.sportsrd.org.
