12/19/2025
Based on research regarding sweat loss and daily nutritional needs, here is the target profile for an effective electrolyte supplement:
Sodium: 300mg – 400mg
Potassium: 400mg – 500mg
Magnesium: 80mg+ (Bioavailable forms like Malate or Glycinate)
Why These Doses? (The Diet Gap)
Most supplements get the ratio wrong by overloading on salt and ignoring the minerals you actually lack.
1. Potassium (The Priority) Research suggests that your nervous system relies on the electricity generated by potassium to function at 100%. However, potassium is notoriously difficult to get from food alone (it is a "shortfall nutrient"). Because it is the driver of your nervous system's energy, you should look for a supplement with a high dose (400-500mg) to fill that dietary gap.
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2. Sodium (The Balance) Sodium is critical because without enough of it, your blood volume drops, leading to less oxygen reaching your brain. However, sodium is the easiest electrolyte to obtain from a standard diet. While you need to replace what you sweat out to prevent fatigue, a moderate dose (300-400mg) is often sufficient to maintain blood volume without leading to excess, as you are likely getting the rest from your food.
3. Magnesium (The Regulator) Magnesium is the third key electrolyte required for the nervous system to generate and maintain energy. A "dusting" of 5mg isn't enough; you need a meaningful dose (80mg+) to support the nervous system properly.
Research:
1. Dehydration Kills Mood Finding: Mild dehydration significantly lowers energy, focus, and mood. Citation: Armstrong et al. (2012). Journal of Nutrition.
2. Sodium = Blood Volume Finding: Sodium is required to maintain blood volume and oxygen delivery. Citation: ACSM Position Stand (2007). Medicine & Science in Sports & Exercise.
3. Electrolytes = Electricity Finding: The nervous system relies on sodium and potassium gradients to function. Citation: Baker (2017). Sports Medicine.
