Electrolyte complex (Na/K/Mg)

Tier 1 — strong evidence · Hydration · Performance · Recovery

A combined sodium, potassium, and magnesium supplement designed to replenish the three electrolytes lost in sweat during exercise. Sodium is the dominant electrolyte in sweat (20–80 mmol/L) and the principal determinant of plasma volume maintenance; potassium supports neuromuscular signalling; magnesium participates in over 300 enzymatic reactions including ATP production and muscle relaxation. Evidence for the combined three-electrolyte formula per se is indirect — it is built from strong individual bodies of evidence for each mineral. A 2024 personalised hydration RCT confirmed…

Dose: 300–600 mg sodium + 100–200 mg potassium + 50–100 mg magnesium per hour of exercise lasting over 60 minutes; consume with adequate water (400–600 mL/hour depending on sweat rate).