Electrolytes
Water alone isn't enough. Your muscles, brain, and heart run on electrical signals — and those signals depend on having the right balance of sodium, potassium, and magnesium.
Electrolytes are minerals that carry electrical charges in your body — primarily sodium, potassium, and magnesium. They control hydration, muscle contraction, nerve signalling, and heart rhythm. You lose them through sweat, and most people in hot climates (like India) don't replace them adequately. Proper electrolyte balance can transform your energy, workout performance, and how you feel daily.
Good for you if: You exercise regularly, live in a hot climate, practice intermittent fasting, eat low-carb, get muscle cramps, or feel fatigued despite drinking water.
Dive deeper into the researchCommon side effects
- Excess sodium can raise blood pressure in salt-sensitive people
- Too much potassium at once can cause GI upset
- Balance matters — don't mega-dose any single electrolyte
What do electrolytes do?
Every time a muscle contracts, a neuron fires, or your heart beats, it's because electrically charged minerals are flowing in and out of cells. Sodium and potassium create the electrical gradients your nervous system runs on. Magnesium is involved in over 300 enzymatic reactions, including muscle relaxation and energy production.
When you sweat — especially in Indian heat — you lose all three. Water alone replaces the fluid but not the minerals. That's why you can drink plenty of water and still feel tired, crampy, and mentally foggy. Your cells are literally running out of charge.
What can you expect?
- More sustained energy — no more afternoon crashes from dehydration
- Better workouts — improved endurance, fewer cramps, faster recovery
- Clearer thinking — your brain is extremely sensitive to electrolyte balance
- No more muscle cramps — especially at night
- Better fasting tolerance — electrolytes make intermittent fasting much easier
How to take it
Sodium: 1000–2000 mg, Potassium: 1000–3500 mg, Magnesium: 300–400 mg. Spread throughout the day. Add more if you exercise, fast, or live in a hot climate.
A simple hack: add a pinch of salt (500 mg sodium) and a squeeze of lemon to your morning water.
During exercise: Add 500–1000 mg sodium per hour of sweaty exercise. Most sports drinks don't have enough — check the label.
During fasting: Electrolytes are especially important during intermittent fasting, as insulin drops and your kidneys excrete more sodium.
Which form to buy?
| Electrolyte | Best forms | Notes |
|---|---|---|
| Sodium | Himalayan salt, sea salt, sodium citrate | Cheapest; just add to water |
| Potassium | Potassium citrate, coconut water | Most people get too little; food sources help |
| Magnesium | Magnesium glycinate, citrate | Glycinate for sleep, citrate for general use |
Ready-made mixes are convenient: LMNT, Liquid IV, or Indian brands like Fast&Up or Electral. You can also make your own: ½ tsp salt + potassium salt (No Salt/NuSalt) + magnesium citrate in water.
Optimising your hydration and performance?
eterni tracks your electrolyte markers, exercise data, and supplement changes — connecting the dots so you can perform your best.
Get early accessFrequently Asked Questions
Do I need electrolytes if I drink enough water?
Yes. Water replaces fluid but not minerals. If you sweat a lot, eat low-carb, fast, or exercise intensely, your electrolyte needs increase beyond what food alone provides. Over-hydrating with plain water can actually dilute your electrolytes further (hyponatremia).
Are sports drinks good enough?
Most commercial sports drinks (like Gatorade or Electral) contain too much sugar and too little sodium for serious exercise or fasting. Check labels — you want at least 500–1000 mg sodium per serving without excessive sugar. Sugar-free electrolyte mixes are usually better.
How do I know if I'm electrolyte deficient?
Common signs: muscle cramps (especially at night), fatigue despite sleeping enough, headaches, dizziness when standing, brain fog, and poor exercise performance. If you live in India's heat and exercise regularly, assume you need more than you're getting.
Can too much sodium raise my blood pressure?
In salt-sensitive individuals (roughly 25% of people), excess sodium can raise blood pressure. However, for most healthy people who exercise and sweat, adequate sodium is important for performance and energy. If you have hypertension, work with your doctor to find the right balance.
How they work in your body
Sodium and potassium create the electrochemical gradients that power every nerve impulse and muscle contraction in your body — via the sodium-potassium ATPase pump. This pump uses about 20–40% of your resting energy expenditure, highlighting how fundamental these minerals are.
Magnesium serves as a cofactor for over 300 enzymes, including those involved in ATP production, DNA repair, and neurotransmitter synthesis. It also regulates calcium channels in muscle cells — when magnesium is low, muscles can't relax properly (hence the cramps).
What the research shows
- Exercise: Sodium replacement during endurance exercise prevents hyponatremia and improves performance
- Cramps: Magnesium supplementation reduces nocturnal leg cramps in multiple studies
- Blood pressure: Potassium intake inversely associated with blood pressure in epidemiological studies
- Fasting: Electrolyte supplementation prevents headaches, fatigue, and dizziness during extended fasts
- Cognitive function: Even mild dehydration (1–2%) impairs attention and working memory
Side effects & safety
- Sodium excess — Can raise blood pressure in salt-sensitive individuals. Stay within recommended ranges.
- Potassium excess — Large single doses can cause nausea and GI upset. Don't exceed 99 mg per single capsule dose (supplement form). Food sources are safer for high-dose potassium.
- Magnesium excess — Loose stools are the main issue (especially with magnesium citrate or oxide). Glycinate form is better tolerated.
- Kidney disease — Impaired kidneys can't properly regulate potassium and magnesium. Consult your doctor.
Which labs to check
- Serum sodium, potassium — basic metabolic panel covers these
- RBC magnesium — much better than serum magnesium (which misses most deficiencies)
- Blood pressure — monitor if increasing sodium intake
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eterni connects your lab results, supplements, and retests — so you can see the trajectory, not just a snapshot.
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