Electrolytes
Electrolytes are essential minerals — primarily sodium, potassium, and magnesium — that dissolve in body fluids and carry electrical charges necessary for cellular function. They are obtained through food and beverages but are rapidly depleted through sweat, exercise, and diuresis. Electrolyte supplementation has become popular among athletes and health-conscious individuals seeking to optimize hydration beyond what plain water provides.
Expert Evidence
10 references from 4 experts
“It is extremely important to continue to ingest plenty of fluids and electrolytes. The neurons of your brain and body that control your movements, your thoughts, clarity of thinking in general, is critically dependent on the presence of adequate levels of sodium, potassium, and magnesium.”
Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging | Huberman Lab Essentials
2:064 references in 3 episodes from 2021–2025
Huberman drinks an electrolyte drink (Element, in which he's an investor) daily and adds salt to water each morning, crediting it with resolving shakiness he initially mistook for blood sugar issues. He emphasizes that sodium, potassium, and magnesium are critical for neuronal function, movement control, and mental clarity. No specific dosing numbers, cycling protocols, or cautions are discussed.
“Potassium helps to lower our blood pressure. It balances out our sodium levels while encouraging the walls of our blood vessels to relax. Its powerful effects is one of the reasons why I include it in my microvitamin.”
Scientists Just Found an EASY Way to Cut Dementia Risk By 15%
8:583 references in 3 episodes from 2024–2025
Stanfield includes a small dose of potassium in his MicroVitamin supplement, citing its powerful effects on lowering blood pressure by balancing sodium levels and relaxing blood vessel walls. He emphasizes this is a personal choice and not a universal recommendation. No specific dosage is mentioned beyond "small dose," no cautions are discussed, and no clinical studies are cited.
“Most people on average eat around 1 to 2 grams of potassium a day where the need is probably more like 5 to 6 grams. It is a significantly underconsumed nutrient. This is why I actually like supplements or electrolytes that come with decent amounts of potassium.”
How to Use & Interpret Blood Tests for High Performance | Perform with Dr. Andy Galpin
54:552 references in 1 episode
Galpin personally uses electrolyte supplements (Citrus and Watermelon flavors) to pre-hydrate before extended training, hikes, or hunts. He emphasizes that potassium is significantly underconsumed—most people get 1-2g/day versus a need of 5-6g—and favors electrolyte products with decent potassium content. No specific brand recommendation, dosage protocol, or cautions are discussed.
“When I sauna, when I'm physically active, I also drink electrolytes after that. You can have an electrolyte drink that replaces some of the lost sodium, magnesium, and potassium.”
How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick
13:481 reference in 1 episode from 2023
Rhonda Patrick drinks electrolytes after sauna sessions and physical activity to replace lost sodium, magnesium, and potassium. She confirms personal use but provides no specific dosing, brands, or frequency details, and does not discuss any cautions or scientific evidence for electrolyte supplementation.
Side Effects
- Nausea at high doses
- Bloating or water retention from excess sodium
- Digestive discomfort
- Muscle cramps from imbalanced ratios
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