Daily Electrolytes Blood Orange by Thorne

Hot-weather training, long runs, or a low-carb/keto phase are the most common times a true electrolyte powder outperforms water. Heavy sweaters and sauna users lose meaningful sodium and chloride, which show up as fatigue, headaches, or cramping. If your Basic Metabolic Panel tracks Sodium, Potassium, Chloride, and CO2 (bicarbonate), this mix replaces what sweat takes without the sugar that spikes glucose.

Sodium and chloride pull water with them across the gut, so replacing them improves blood volume and helps maintain normal nerve signaling. Potassium balances fluid inside cells, which steadies muscle contraction. The magnesium is in malate form, a gentler option on the stomach, and helps relax muscle. The small calcium dose contributes to nerve-muscle signaling but is not the star here.

Mix one stick with at least 12 oz water. Use 30–60 minutes before training, then again every 60–90 minutes in heat or during long sessions, and once after to rehydrate. Endurance athletes often lose 500–1,000 mg sodium per hour; one stick provides 480 mg sodium and 750 mg chloride, so plan additional sticks or salty foods as needed. Effects are same-day.

If you must limit sodium for high blood pressure, heart failure, kidney disease, or edema, this is not the right electrolyte powder without clinician input. On ACE inhibitors, ARBs, or potassium-sparing diuretics, monitor Potassium and a Basic Metabolic Panel. For frequent muscle cramps, check Magnesium (serum or RBC) first; cramps rarely resolve without addressing low levels or overexertion.