Daily Electrolytes Watermelon by Thorne

Hot-weather runners, indoor cyclists, and anyone who finishes workouts with salt on their skin get the most from this electrolyte powder. One packet delivers 480 mg sodium and 750 mg chloride to replace what sweat takes with it. It also suits low-carb or ketogenic eaters who urinate more salt, and people who feel lightheaded on standing. If your Basic Metabolic Panel shows low-normal sodium or chloride, targeted replacement like this is practical.

Sodium and chloride pull water into the bloodstream, maintaining plasma volume so heart rate and temperature control stay stable during effort. Potassium (99 mg here) and magnesium (40 mg as dimagnesium malate, a gentler form on the gut) help nerves fire and muscles contract. Cramps are multifactorial; when they’re driven by salt loss, replacing sodium often helps within the same session. For diarrhea-related dehydration, use a true oral rehydration solution that includes glucose.

Mix one stick with at least 12 oz water before or during training, or anytime you’re sweating in heat. For sessions over 60–90 minutes, pair it with carbohydrates for energy since this formula is zero sugar. Heavy sweaters can use 1–3 packets across a long event, spacing doses with fluid. Lab-minded athletes can match intake to sweat testing; otherwise use thirst, body weight change, and urine color as guides.

If you’re on a sodium-restricted plan, have heart failure, kidney disease, or resistant high blood pressure, discuss added sodium with your clinician. People on diuretics, ACE inhibitors, ARBs, or spironolactone can see potassium shifts—monitor a Basic Metabolic Panel or Magnesium, RBC if you supplement broadly. For recurrent vomiting, severe diarrhea, or heat illness, seek medical care rather than relying on a sports-oriented electrolyte powder.