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Electrolytes
HydrationSome support
Sodium and other salts lost in sweat. Useful for long sessions, hot days and heavy sweaters.
Guidance, not medical advice. Talk to a doctor before starting a supplement if you take medication, are pregnant or breastfeeding, are under 18 or have a health condition. Lit Apparel does not sell any of these.
What it does
Electrolytes are the salts you lose in sweat, mostly sodium, with some potassium and magnesium. They help your body hold on to water and keep muscles and nerves working.
For a normal session, water and your next meal replace them. They earn their place in long sessions, hot weather and for heavy sweaters who finish training with salt marks on their kit.
How it is used
- In water during or after sessions longer than about an hour.
- In the heat, or on days you sweat a lot.
- Sodium is the one that matters most; check how much a serving carries.
Who it suits
- Long runs, rides and matches
- Training in hot weather
- Heavy sweaters
Be careful
- Ask a doctor first if you have high blood pressure or are on a low-salt diet.
- Many drinks add sugar; useful during long efforts, unnecessary otherwise.
Food first
Salted food, broths, bananas, potatoes, milk and leafy greens.
Questions
Do I need them for a gym session?
Usually not. Water and a normal meal afterwards are enough.
Can I make my own?
A pinch of salt and a splash of juice in water covers the basics for most people.
Read alongside
CaffeinePerformanceWell supportedWell researched for endurance, strength and focus. Coffee counts.
MagnesiumHealthOnly if you are lowMatters for muscle and nerve function, but a supplement only helps if your diet is short on it.
Pre-workout blendsPerformanceLimited evidenceMixes built around caffeine, often with beta-alanine and other extras. Most of the effect comes from the caffeine.
Photographs made for Lit Apparel. Every container shown is unbranded: no product is pictured or endorsed.
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