Electrolytes explained: what's in a hydration mix
Electrolytes are minerals like sodium, potassium, magnesium and calcium that carry an electric charge in your body fluids. They help control fluid balance and keep muscles and nerves working.
Why sweat matters
When you sweat you lose water and electrolytes, mostly sodium. For short, easy sessions, water and normal meals usually cover it. For long, hot or very sweaty sessions, adding electrolytes helps replace what you lose.
The main players
- Sodium: the electrolyte you lose most in sweat; it helps your body hold on to the fluid you drink.
- Potassium: works with sodium on fluid balance and muscle contraction.
- Magnesium: involved in normal muscle and nerve function.
- Calcium: needed for muscle contraction, not just bones.
When a hydration mix makes sense
- Training longer than about an hour, or in Inland Empire summer heat.
- Heavy sweaters who finish with salt on their shirt.
- Long outdoor work shifts.
- People who simply drink more when it tastes like something.
Who should check first
If you're on a low-sodium diet, have kidney or heart problems, or take blood pressure medication, ask your doctor before adding electrolyte drinks.
In our shop: what's in a serving
- Hydroglyph Lean Muscle Hydration: Per scoop: 225mg sodium (sea salt), 65mg potassium, 15mg magnesium, 240mg calcium, plus 3,500mg essential amino acids and 1,500mg BCAAs.
- TRU Hydration Complete: Electrolytes, magnesium, BCAAs and L-Carnitine in 24 single-serve stick packs. Mix one with 16–20oz of cold water.
- Greens Complete: Per stick: 375mg potassium and 210mg magnesium alongside greens, fiber and vitamins.
Hydroglyph Lean Muscle HydrationElectrolytes plus essential and branched-chain amino acids.
TRU Hydration CompleteElectrolytes, magnesium, BCAAs and L-Carnitine. 24 stick packs.
Greens CompleteGreens, fiber and vitamins in 24 travel stick packs.
TRU Sport ShakerLeak-proof shaker with a stainless steel mixer ball.Quick answers
Is water enough?
For short, easy workouts, usually yes. For long or very sweaty sessions in the heat, adding electrolytes helps replace the sodium you lose.
What's the difference between Hydroglyph and TRU Hydration?
Both are electrolyte mixes. Hydroglyph adds essential amino acids, BCAAs and myHMB® for people who train fasted; TRU Hydration Complete adds BCAAs and L-Carnitine in grab-and-go stick packs.
Can I drink electrolytes every day?
Many people use them on training days. Check the sodium on the label and talk to your doctor if you watch your sodium.
Sources
- MedlinePlus (U.S. National Library of Medicine). Fluid and Electrolyte Balance.
- NIH Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance (consumer fact sheet).
Keep reading
This guide is general information, not medical advice. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your doctor before starting a supplement, especially if you are pregnant, nursing, take medication or have a medical condition.