Understand electrolytes, plan for sweaty sessions and choose a hydration formula that suits your routine.
By Evolution Supplements · Updated 11 October 2026
From gym sessions to long runs and active days in the heat, hydration deserves a place in your routine. Electrolyte supplements offer a convenient way to add minerals to your drink, with formats and flavours that make preparation simple.
Electrolytes are minerals that carry an electrical charge when dissolved in body fluids. They help regulate fluid balance and support normal nerve and muscle function. You get them from food and drinks, and lose some through sweat. [MedlinePlus: Fluid and Electrolyte Balance]
Common electrolytes in hydration formulas
Electrolyte
What to know
Sodium
A key electrolyte lost in sweat; an important amount to check when comparing products for sweaty training.
Chloride
Works alongside sodium in fluid balance and is often supplied by salts in a formula.
Potassium
Helps maintain fluid balance within cells and supports normal nerve and muscle function.
Magnesium and calcium
Contribute to normal muscle and nerve function; inclusion and amounts vary between products.
Check the individual mineral amounts per labelled serving. An “electrolyte blend” total alone does not tell you how much sodium, potassium or magnesium it provides. Use the scoop supplied and follow the product's serving and mixing instructions.
When can electrolyte drinks be useful?
Electrolyte drinks can be a practical choice for longer sessions, hot conditions or training that leaves you sweating heavily. They let you combine fluid and electrolyte intake in one easy-to-carry drink. Needs vary with session length, intensity, weather and your own sweat losses. [ACSM: 9 Facts About Hydration & Electrolytes]
For many shorter workouts in mild conditions, water and regular meals cover the basics. An electrolyte product can still offer flavour and convenience; choose it around your routine rather than assuming every session needs the same formula.
During prolonged exercise, a drink containing carbohydrates and electrolytes can also help combine fuelling with hydration. A sugar-free electrolyte drink serves a different purpose: it supplies electrolytes without providing meaningful carbohydrate fuel. [ACSM: Exercise and Fluid Replacement]
How to choose a hydration supplement
Minerals per serving: compare sodium and the other declared electrolytes using matching units.
Mixing instructions: check how much water is recommended. The same serving mixed into different bottle sizes produces different concentrations.
Carbohydrates: choose a carbohydrate-containing option when you also want fuel, or a low-sugar option when your focus is electrolytes and flavour.
Format and taste: powders and sachets can suit different routines. A flavour you enjoy makes your planned drink easier to use consistently.
Added ingredients: check caffeine, protein, allergens and dietary suitability. Clear protein with electrolytes combines two features; compare both the protein and electrolyte amounts.
Value: compare the cost per intended serving, rather than tub size alone.
Before: drink regularly through the day and arrive at training hydrated. Prepare your bottle using the product's instructions.
During: keep fluid accessible and adapt to the session and conditions. For long events, practise your drinking and fuelling routine in training. Avoid forcing excessive fluid: an electrolyte drink does not make overdrinking safe.
After: replace fluid losses alongside your usual meals. Food contributes electrolytes too, while a prepared drink can be convenient when you are travelling or heading straight into the rest of your day. [NHS: Water, drinks and hydration; ACSM: Exercise and Fluid Replacement]
Electrolyte FAQs
Are electrolytes the same as a pre-workout?
No. Electrolyte formulas focus on minerals for hydration. Pre-workouts may contain caffeine and other ingredients. Check both labels if you combine products.
Can I use electrolytes on rest days?
They can fit active or hot days away from the gym too. Consider your activity, sweat losses and meals, and follow the product's serving instructions.
Do electrolytes contain sugar or caffeine?
Some do and some do not. Read the nutrition and ingredient panels: “electrolytes” describes the minerals, rather than a guarantee that a drink is sugar-free or stimulant-free.
Will electrolytes stop muscle cramps?
Cramps have several possible causes. An electrolyte drink is not a guaranteed prevention or treatment. Plan hydration alongside sensible training, fuelling and recovery.
How much should I take?
Follow the specific product's serving and dilution instructions. There is no single electrolyte serving that suits every person or workout.
Find your hydration option
Browse electrolyte powders, drink mixes and protein-with-electrolyte options, then compare the label with the demands of your training.
American College of Sports Medicine: 9 Facts About Hydration & Electrolytes (2025)
American College of Sports Medicine: Exercise and Fluid Replacement (2007)
NHS: Water, drinks and hydration
General information for adults. If you have a medical condition, take medication, are pregnant or breastfeeding, seek qualified advice on suitability. Follow any prescribed fluid or salt limits.
