Evidence grade: B
Replacing sodium and fluid helps during long or hot exercise. Drinking far beyond thirst can be dangerous, and sports drinks do not remove that risk.
What it is
Minerals that carry an electric charge, mainly sodium, potassium, chloride and magnesium. You lose them in sweat, sodium most of all.
What people claim
- Better hydration
- Fewer cramps
- Better endurance in the heat
Doses used in studies
Guidance for long sessions commonly cites about 300–600 mg of sodium per hour, matched to sweat rate. For sessions under about an hour, water is generally enough.
These are amounts researchers tested, not a recommendation for you.
Who should be cautious
- People with high blood pressure, heart failure or kidney disease, who may need to limit sodium
- Overdrinking during long events can cause low blood sodium (hyponatremia)
- Watch sugar in sports drinks if you are managing calories or blood sugar
- Pregnant or nursing people: ask a doctor first, as safety data is limited
- Anyone taking prescription medication: check with a doctor or pharmacist for interactions
- Under 18: talk to a doctor or parent before using any supplement
Holistic and Eastern context
Coconut water and salted lassi or buttermilk (chaas) are traditional Indian ways to rehydrate in heat. They supply potassium and sodium from food.
Sources
- ACSM position stand: exercise and fluid replacement Sawka et al., Med Sci Sports Exerc, 2007
- Statement of the Third International Exercise-Associated Hyponatremia Consensus Conference Hew-Butler et al., Clin J Sport Med, 2015
← All supplements · Laws & Research
Education only, not medical advice. Supplements are not reviewed by the FDA for safety or effectiveness before sale, and nothing here is meant to diagnose, treat, cure or prevent any condition. Talk to your doctor or pharmacist before starting any supplement, especially if you are pregnant, nursing, take medication or have a health condition.