Managing hydration and ultimately staying hydrated is essential for everyone, but most of all athletes. Hydration supports physical performance, and it is often widely underestimated just how much water we lose as we exercise. 

But there’s more to hydration than just water. This is where electrolyte replacement becomes a crucial part of the conversation. When we sweat, we lose vital minerals like sodium, potassium, magnesium, and calcium, all of which play a key role in muscle function, nerve signalling, and fluid balance. Replacing these electrolytes isn’t just about recovery; it’s about maintaining performance during sustained or high-intensity effort. So, should you rely on electrolyte replacement products, or are natural sources like coconut water, bananas, and Himalayan salt good enough?

Electrolytes Explained

Electrolytes are simply minerals that are essential for your body to function day to day. The main electrolytes are sodium, potassium and chloride as well as magnesium, calcium, phosphate and bicarbonates. 

What is an Electrolyte Replacement?

An electrolyte replacement is exactly what it sounds like, it works to restore the essential minerals your body loses through sweat, especially during exercise. These minerals, which include sodium, potassium, magnesium, calcium, and chloride, are vital for muscle contractions, nerve function, and fluid regulation.

When you train hard, particularly in hot or humid conditions, your body doesn’t just lose water, it sheds electrolytes at a rate that can seriously impact your performance. That’s where electrolyte replacements come in. They’re supplements designed to replenish lost salts and minerals quickly and effectively, helping you maintain endurance, reduce the risk of cramps, and support proper hydration.

Electrolyte replacements come in various formats, capsules, powders, tablets, or ready-made drinks, but in the case of Salt!, they come in convenient single-serve sachets. Just mix with water and you’ve got a quick, measured dose of key electrolytes, formulated for rapid absorption and minimal faff.

What sets dedicated electrolyte supplements apart from standard sports drinks is their higher sodium content and often a more refined ingredient list with fewer sugars, colours, or unnecessary fillers. For athletes who are sweating heavily or training over long periods, the concentration and speed of absorption really matter, and that’s where these targeted products excel.

What Are the Dietary Sources of Electrolytes?

Before the rise of dedicated supplements, athletes and those conducting every day exercise turned to natural foods to replenish lost electrolytes, and many still do. Whole foods can absolutely contribute to your electrolyte intake, especially when you're not training at a high intensity or for long durations.

Before the rise of dedicated supplements, athletes and everyday exercisers alike turned to natural foods to replenish lost electrolytes, and many still do. Whole foods can absolutely contribute to your electrolyte intake, especially when you're not training at a high intensity or for long durations.

Some of the most common natural sources of electrolytes include:

• Bananas – A well-known source of potassium, useful for muscle function and preventing cramps.

• Coconut water – Contains potassium, sodium, and magnesium, making it a popular hydration choice, though typically lower in sodium than what’s lost in heavy sweating.

• Leafy greens – Spinach and kale offer a good dose of magnesium and calcium, though they’re not always practical during or after workouts.

• Dairy products – Milk and yoghurt contain calcium, potassium, and sodium, and can be useful in recovery meals.

• Sea salt or Himalayan salt – Provide sodium and trace minerals, though not always in the ideal ratios needed for rapid rehydration.
  
  

While these foods are valuable for general nutrition and post-workout meals, they often fall short when it comes to replacing electrolytes lost during intense or extended sessions. That’s particularly true for sodium, which is the mineral we sweat out in the highest quantities. Relying solely on natural sources may mean you’re not replenishing fast enough, especially if you're training hard or competing.

Why Are Electrolytes Important?

Electrolytes play a vital role in keeping your body functioning properly. They help regulate fluid balance, support muscle contractions, and ensure nerves can fire correctly. Your body works hard to keep these levels finely tuned, but when electrolyte levels drop too low, or rise too high, it can throw key systems out of sync. In more serious cases, an imbalance can lead to dangerous health issues.

Some common symptoms of an electrolyte imbalance include:

• Muscle cramps or weakness

• Headaches

• Confusion or brain fog

• Irregular heartbeat

• Nausea or feeling sick

Will an Electrolyte Replacement Help You Perform Better?

The research is clear: maintaining electrolyte balance is essential for optimal physical performance, particularly in endurance and high-intensity sports. When your body starts to run low on key minerals like sodium, potassium, and magnesium, your ability to sustain effort, recover between bursts of activity, and avoid fatigue takes a hit.

Electrolyte replacement is the biggest legal (or even arguably illegal!) performance enhancer.  Every athlete knows the feeling of the grind; when your body is screaming to stop, but it is just your willpower that is making you go on.  Lactic acid burn is part of this, but later in events, this grinding feeling will be compounded by dehydration.  Your job as an informed athlete is to push this grind point back as far as you can.  You do that by arriving fully hydrated and trying to maintain it as long as possible.  That’s a critical distinction, especially in sports where maintaining output over time is key.

Here’s how electrolyte replacement can support performance:

• Sodium helps retain fluid, keeping your blood volume stable and your heart rate more consistent under pressure.

• Potassium assists with muscle contractions and reduces the risk of cramping mid-session.

• Magnesium plays a role in energy metabolism and nerve function, vital for explosive efforts and quick recovery.
  

While natural hydration sources and food can support everyday recovery, they’re often not enough for athletes training at volume or intensity. In these situations, targeted electrolyte replacements like SALT! offer a measurable, reliable way to stay ahead of dehydration and keep your system firing efficiently.

What Causes an Electrolyte Imbalance?

Electrolyte imbalance happens when the levels of key minerals in your body become too high or too low. For athletes, it’s most commonly caused by excessive sweating, particularly during long sessions, high temperatures, or intense training without adequate rehydration.

But it’s not just about sweating. Other factors can affect how well your body maintains electrolyte balance, including inadequate fluid intake. Drinking too little water during or after exercise makes it harder for your body to stabilise electrolyte levels. On the flip side, overhydration can also be a problem. Drinking large amounts of plain water without replacing electrolytes can dilute sodium in the bloodstream, a condition known as hyponatraemia, which can be dangerous if left unaddressed.

Poor nutrition can contribute as well. A diet low in key minerals like magnesium or potassium may not cause immediate symptoms, but over time it can make it more difficult for your body to perform and recover efficiently. Illness, especially anything involving vomiting or diarrhoea, and certain medications like diuretics, can also lead to rapid depletion of electrolytes.

For athletes and active individuals, though, the most relevant cause is sweat loss combined with insufficient replacement. Sodium is lost in the highest concentration, followed by potassium, chloride, and smaller amounts of magnesium and calcium. If these aren’t replaced, you might start to feel sluggish, lightheaded, or experience muscle cramps, all signs that your internal balance is off.

Electrolyte replacements are designed to respond to this exact need. They help you rebalance faster and more accurately than relying on food or water alone, especially when you need to recover quickly for your next session or competition.

Dietary Sources or Electrolyte Replacement?

This is one that comes up a lot in conversations around hydration and performance. Can’t you just get everything you need from food and water? Do you really need to supplement?

Dietary sources of electrolytes have their place.  They form the backdrop of recovery.  Coconut water, bananas, leafy greens, and dairy all contain electrolytes like potassium, calcium, and magnesium. If you're eating a balanced diet and exercising moderately, these can support everyday hydration and general recovery just fine.

But when it comes to athletic performance, especially long sessions, hot weather, or high-intensity training, the conversation changes. The electrolyte profile of natural foods doesn’t always match what you’re actually losing in your sweat. Sodium, for example, is the mineral we lose the most of when we sweat, and most natural sources don’t contain nearly enough to replace it in real time. That’s when fatigue, cramping, and dips in output start to creep in.

This is where a purpose-built electrolyte replacement can make all the difference. Products like Salt! are designed to deliver fast, targeted replenishment in the right ratios, so you can keep performing at your best without relying on guesswork. It’s not about replacing food, it’s about supporting your body when food alone doesn’t cut it.

When is it Best to Take an Electrolyte Replacement?

Electrolyte replacement is most beneficial before, during, and after strenuous exercise, especially when exercising for longer than an hour or in hot, humid conditions.

When it comes to hydration strategy around training or competition, timing matters just as much as what you’re drinking. In the lead-up to a session, aim to hydrate with around 700ml (24 oz) of electrolyte-infused water about two hours beforehand. This helps ensure your fluid and mineral levels are topped up before you start sweating.

If your workout or match is set to last more than 45 minutes (or around an hour for younger athletes), it’s wise to use an electrolyte replacement rather than just plain water. This is when sodium loss really starts to impact endurance, especially in hot or humid conditions.

Post-session, focus on rehydrating based on how much you’ve actually sweated. A good rule of thumb is to drink around 500–700ml (16–24 oz) of an electrolyte drink, ideally within 30 minutes of finishing. 

Can You Have Too Many Electrolytes?

Yes, while electrolyte replacement is essential in the right context, more isn’t always better. Just like having too little can impact your performance, having too much can also throw your system off balance.

This is most commonly seen with sodium, especially if you're supplementing heavily but not sweating much. Overdoing it can lead to high sodium levels in the blood, a condition called hypernatremia, which can cause headaches, bloating, high blood pressure, and in more serious cases, confusion or nausea. The same applies to potassium and magnesium if taken in excess, often through overlapping supplements or unnecessary stacking.

That said, for athletes training hard and losing significant amounts of fluid and salt through sweat, the risk is generally on the side of under-replacement, not over-replacement. Electrolyte supplements like SALT! are typically formulated to work alongside your sweat rate, not against it, which means they’re safe when used as directed.

SALT! To Help You Stay on Top of Your Hydration

Electrolyte replacement isn’t just a nice-to-have; it’s a performance essential when you’re training hard, sweating heavily, or pushing yourself in demanding conditions. While natural sources play a valuable role in day-to-day nutrition, they often fall short when your body needs fast, targeted replenishment. That’s where supplements like Salt! come in: simple, convenient, and formulated to give you exactly what you’ve lost.

If you're not sure where to start or want to understand how Salt! fits into your routine, drop us a message, we’re always happy to help. Or, if you're ready to give your performance the support it deserves, check out our sachets and see what a difference the right replacement can make.