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The Science of Electrolytes

by Dr. Alexander Omel

 

Important Note: The information provided in this scientific section is intended for educational purposes only. The content references scientific research and nutrient functions, but does not claim to diagnose, treat, cure, or prevent any disease or other medical conditions. This section is not a substitute for professional medical advice, diagnosis, or treatment. Consumers are advised to consult a healthcare professional before making decisions regarding their health or the use of dietary supplements. If you find contradictory information to official health claims and statements from a regulatory agency in your country, we do not recommend ignoring those guidelines and the respective advice from your regulatory agency.

 

 

Content

1. What are electrolytes?
2. What are the benefits of electrolytes?
 3. The ingredients in electrolytes – and what they do
4. Why can it be beneficial to take electrolytes as a supplement today?
5. Dietary sources of electrolytes – and why they might not be enough on their own
6. The role of salt and why we need it
7. Dosage and adjustment
8. How do you choose the right electrolyte supplement?
9. Sugar vs. non-sugar in electrolyte supplements – what is the difference?
10. Conclusion – electrolytes as a fundamental element for normal body function


1. What are electrolytes?

Electrolytes are dissolved ions – electrically charged minerals – that function as the body's internal communication system. They are fundamental to a wide range of biological processes, including nerve conduction, muscle contraction, fluid balance, blood pressure, and acid-base regulation. Electrolytes such as sodium (Na⁺), potassium (K⁺), magnesium (Mg²⁺), calcium (Ca²⁺), and chloride (Cl⁻) are present in all body fluids and are essential for both cell function and organ homeostasis.

(SALTY does not contain calcium Ca²⁺ – this is intentional to make room for other ingredients. Since most people get enough calcium through their diet, we believe it is not necessary as a supplement.)

Electrical properties

Cells maintain an electrical potential across their membranes through different ion concentrations inside and outside the cell. This voltage difference – created and maintained by ion pumps such as Na⁺/K⁺ ATPase – is crucial for action potentials in nerves, muscle contraction, and ion transport. Without a precise balance between sodium and potassium, nerve signals and muscle function would be compromised. Magnesium acts as a necessary cofactor in over 300 ATP-dependent processes and stabilizes cell membranes, while calcium regulates neurotransmission and muscle contraction.

An evolutionary and modern perspective

Throughout evolution, humans' electrolyte needs have been met through mineral-rich foods, mineral-rich water, natural salt, and movement in warm environments. But in modern life, we have turned these assumptions upside down.

Today we often consume too little sodium and magnesium, eat processed and mineral-depleted foods, and lose electrolytes through stress, caffeine, alcohol, physical activity, and sweat. At the same time, many people are given the misleading advice to limit salt intake without considering the context.


2. What are the benefits of electrolytes?

  • Hydration and fluid distribution: Electrolytes regulate the body's water transport – especially sodium in the extracellular space and potassium in the intracellular space. Without proper electrolyte distribution, hydration becomes ineffective.
  • Nerve and muscle function: Action potentials, contraction, and relaxation of muscles require finely tuned electrolyte gradients – especially Na⁺, K⁺, Ca²⁺, and Mg²⁺.
  • Acid-base regulation: Electrolytes participate in buffering and excretion of acids and bases. For example, sodium is part of the bicarbonate buffer, and potassium exchanges with H⁺ in the renal tubules.
  • Energy metabolism and mitochondrial function: Magnesium is necessary for the formation and activation of ATP, and low intracellular potassium can inhibit oxidative phosphorylation (energy production).
  • Hormonal signaling and metabolic balance: Electrolytes affect insulin, aldosterone, and stress hormones, and imbalances can lead to everything from insulin resistance to fatigue.
  • Support for circulation and blood pressure regulation: Electrolytes are essential for maintaining vascular tone and normal blood pressure. Potassium contributes to maintaining normal blood pressure by promoting sodium excretion, while magnesium supports blood vessel relaxation

 


3. The ingredients in electrolytes – and what they do

  • Sodium (Na⁺): Contributes to normal muscle function and the nervous system.
  • Potassium (K⁺): Contributes to normal muscle function, the nervous system, and maintains blood pressure.
  • Magnesium (Mg²⁺): Contributes to electrolyte balance, normal muscle function, energy metabolism, normal nervous system function, and reduces tiredness and fatigue.
  • Chloride (Cl⁻): Contributes to normal digestion via the production of hydrochloric acid in the stomach.
  • Zinc (not an electrolyte): Contributes to normal immune function and maintains normal skin, hair, and nails.


 


4. Why can it be beneficial to take electrolytes as a supplement today?

Historically, electrolyte imbalances were not particularly widespread or concerning. However, our modern lifestyle can significantly impact the body's electrolyte balance.


Aspects of modern life that can have an influence on electrolyte imbalance

 

  • Ultra-pure drinking water: While people used to get electrolytes naturally from mineral-rich spring water, today we drink tap water or filtered bottled water.
  • Diet low in minerals: Modern foods contain far fewer minerals than before – a result of depleted soils, monoculture, and industrially produced foods.
  • Stress: Increases urinary excretion of magnesium and potassium.
  • Coffee and alcohol: Diuretic effects lead to increased mineral excretion.
  • Exercise and heat: Sweat = loss of sodium, potassium, and magnesium.
  • Ketogenic or low-carb diet: Insulin drops → sodium and fluids are excreted faster via the kidneys.


 


5. Dietary sources of electrolytes – and why they might not be enough on their own

A varied and nutrient-rich diet can, in principle, meet the body's electrolyte needs. In practice, however, this can be challenging for many, depending on lifestyle and individual needs. Factors such as depleted soils, modern processing, dietary habits, and high consumption of refined foods can affect overall mineral intake – especially for magnesium, potassium, and sodium.

Natural sources of electrolytes

 

  • Sodium: Sea salt, broth, fermented foods, fish sauce, olives.
  • Potassium: Avocado, mushrooms, potatoes, bananas, coconut water.
  • Magnesium: Pumpkin seeds, dark chocolate, nuts, leafy greens.
  • Calcium: Sardines with bones, cheese, kale, sesame seeds.
  • Chloride: Primarily through sodium chloride (table salt), but also from seaweed and fermented vegetables.
  • Zinc: Oysters, liver, meat, eggs, nuts.

Even a well-planned diet requires a high level of awareness and consistency to maintain adequate electrolyte levels.


 


6. The role of salt and why we need it

Note: This section does not replace national recommendations, which generally prescribe lower salt intake.

For decades, the debate about salt intake has been dominated by an oversimplified narrative: ‘Salt → High blood pressure → Heart disease.’ However, this causal chain is incomplete. It is crucial to distinguish between context, quality, quantity, and individual needs.

Research shows that the body has a highly efficient system for regulating sodium balance – primarily via the kidneys and the renin-angiotensin-aldosterone system (RAAS) – an important hormone system in the body. Healthy kidneys can filter over 25,000 mmol of sodium daily (equivalent to about 1.5 kg of salt!) and excrete precisely what the body does not need. It is only when this regulation is compromised – e.g., in chronic kidney disease – that a high salt intake can potentially become problematic.

Furthermore, the need for sodium is highly context-dependent:

  • Physically active people sweat out sodium and have higher needs.
  • Low-carbohydrate diets reduce insulin and ADH → lower fluid retention.
  • Saunas, hot climates, and caffeine/alcohol increase sodium excretion.

Studies and research suggest that it is therefore not salt itself, but imbalances and context that create problems. However, always consider your health context and follow national dietary guidelines. People with hypertension or kidney disease should limit sodium intake. Many European regulatory bodies recommend reducing salt intake.


 


7. Dosage and adjustment

The correct electrolyte intake is not static. It depends on physiological context, activity level, diet type, and environment. Individual variation – why one dose does not fit all. The body dynamically adjusts electrolyte levels via the kidneys, hormones, and sweat loss. But when loss exceeds intake – e.g., during strenuous physical activity, low-carbohydrate diets, fasting, saunas, hot climates, or illness – functional deficiencies arise, even without classic abnormalities in blood tests.

 

Note: These ranges are physiologically based and do not represent upper toxicity limits in healthy individuals. Never exceed the upper limits, and be aware that these can vary depending on gender, age, and weight. In case of kidney disease or other medical conditions, always consult a healthcare professional.

 


8. How do you choose the right electrolyte supplement?

It is important that not only the amount of ingredients is correct and appropriate, but also the ratio between them. Minerals should be in a bioavailable form, such as magnesium bisglycinate. A complete electrolyte profile should include more than just sodium. To achieve a balanced electrolyte balance, magnesium, potassium, chloride, and in some cases, calcium and zinc are also required – in balanced proportions. There should be no unnecessary additives such as citric acid, colorings, or binders.

It is a common misconception that the most important aspect of an electrolyte supplement is the absolute amounts. In practice, the ratio between the different electrolytes often plays a more important role in the body's normal functions. Cells work with finely tuned concentrations both inside and outside the cell membrane, and the balance between electrolytes contributes to healthy fluid balance, normal muscle function, and energy metabolism.

Unlike formulations developed for clinical use, such as WHO’s ORS, this supplement is targeted at healthy adults who want to support their daily hydration and general well-being.

Key electrolyte ratios

  • Sodium : Potassium Ratio in fluid replacement: 1.5:1 to 3:1 (often used in sports nutrition and functional medicine). WHO’s ORS (oral rehydration solution): 75 mmol/L Na and 20 mmol/L K → ratio 3.75:1. Too much potassium relative to sodium (as in many plant-based supplements) can lead to lower blood pressure and fatigue.
  • Magnesium : Sodium No fixed ratio, but 200–400 mg magnesium per 800–1000 mg sodium is often seen in functional formulations (≈ 1:4). Magnesium counteracts sodium's contractive effect on blood vessels.
  • Chloride : Sodium Typically 1:1 to 1.5:1 (in physiological fluid (NaCl)). Chloride is important for acid-base balance and cell volume.
  • Zinc and trace elements Often 10 mg zinc per day in a functional context. Not a classic electrolyte, but an important cofactor in ion channels and cellular protection.

 



9. Sugar vs. no sugar in electrolyte supplements – what is the difference?

The need for glucose as an absorption aid is context-dependent and stems from clinical situations such as diarrhea and severe dehydration – not from daily electrolyte maintenance in healthy individuals.

Sugar – only one of many transport systems for salt

The most frequently cited argument for sugar in electrolyte drinks is based on the sodium-glucose cotransporter SGLT1, found in the small intestine. Here, glucose helps draw sodium – and thus water – into the body. This is used effectively in the WHO's oral rehydration solutions (ORS) for the treatment of acute fluid loss due to infectious diarrhea.

In daily use, however, SGLT1 is only one of many absorption pathways for sodium. And sugar has no effect on the absorption of magnesium, potassium, or calcium.

Among the most important are:

  • ENaC (epithelial sodium channel)
  • NHE3 (sodium-hydrogen exchanger)
  • Solvent drag (where sodium and fluid follow each other)
  • ROMK / Na⁺/K⁺-ATPase
  • Ion channels such as TRPM6/7, which are responsible for magnesium absorption.

These systems are independent of sugar and function excellently even in a fasting state – or during ketosis.

Conclusion: Sugar is an old solution to a narrow problem. Glucose-dependent sodium absorption is relevant in clinical exceptions – but not for healthy people in a modern environment.

 

 


10. Conclusion – electrolytes as a fundamental element for normal body function

Electrolytes are not a trend. They are a fundamental element in all living beings – from the first action potential in the nervous system to the last contraction of the heart muscle. In a modern world where dehydration is not necessarily about a lack of water, but a lack of minerals, the need for understanding electrolytes is greater than ever.

 

 

 


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