Not All Electrolytes Are Created Equal: What Actually Matters in a Formula?

Electrolytes have become one of the most talked-about supplements in the health and fitness space. On one side, you’ll hear “you don’t need electrolytes because you meet your needs through a well-balanced diet”, and on the other, “everyone needs electrolytes every day”.

As a dietitian my truth sits somewhere in the middle.

Yes, in theory most people can meet their electrolyte needs through a well-balanced diet. But the reality is that most people don’t, and certain life stages, stress load, and training demands can make electrolyte adequacy much harder to achieve.

What Are Electrolytes (and Why Do They Matter)?

Electrolytes are minerals that carry an electrical charge in the body. The key ones include:

• Sodium
• Potassium
• Magnesium
• Calcium

They’re essential for:

• Fluid balance and hydration
• Muscle contraction and nerve signalling
• Blood pressure regulation
• Energy levels and cognitive function

When electrolytes are out of balance, symptoms can show up as fatigue, headaches/migraines, cramping, dizziness, poor performance, and constipation. 

Electrolyte Needs Go Beyond Exercise

Electrolytes aren’t just about sweating in the gym. Needs increase with:

• Pregnancy/breastfeeding
• Heat exposure
• Chronic stress
• High cognitive or physical load
• Illness

Chronic Dehydration: The Quiet Performance Killer

One thing I see constantly working with all elite and semi-elite athletes as well as non-athletes is chronic dehydration because they simply forget to drink enough. 

Low-level dehydration:

• Is pro-inflammatory
• Impairs endurance, power output, and recovery
• Worsens headaches and gut symptoms (constipation)
• Impacts mood and concentration

This is one of the reasons I like electrolytes when they’re well-formulated and taste good, because they encourage increasing fluid intake overall. If adding electrolytes helps someone drink more consistently across the day, that’s a net win for both performance and health.

Electrolytes, Gut Health & Headaches

Two often-overlooked benefits:

1. Bowel Regularity

Electrolytes (especially sodium and magnesium) can help draw fluid into the bowel, supporting regular bowel movements. This can reduce bloating, discomfort, and sluggish digestion which indirectly supports energy and simply feeling out best. 

2. Headaches & Migraines

Electrolyte imbalance is one of the most common contributors to headaches and migraines, particularly in people who:

• Drink lots of water but don’t replace electrolytes
• Eat a very “clean” whole food diet with minimal added salt
• Are active, stressed, or underfueled

In these cases, electrolytes can be a simple, effective intervention.

Not All Electrolytes Are Created Equal

This is where things get tricky. Many electrolyte products get the ratios wrong.

Calcium

Calcium is often added for marketing, but I’m not particularly concerned with calcium in electrolyte supplements. It’s poorly absorbed in this form, and I always prefer dietary intake (dairy, fortified alternatives, tofu, sardines) to meet calcium needs.

Sodium

Sodium is the primary electrolyte lost in sweat, and most products do this well. For athletes and active individuals, sodium matters — especially for performance, hydration, and preventing cramps.

Outside of sport, many people who eat a modern western diet don’t struggle to meet sodium needs. However, if you eat mostly whole foods and have cut back on packaged foods, there’s a good chance your sodium intake has also dropped.

Potassium (The Underrated One)

This is where I think many companies fall short.

Yes, we lose less potassium in sweat than sodium, but when you look at dietary intake, around two-thirds of people don’t meet daily potassium requirements.

Potassium is critical for:

• Blood pressure regulation
• Muscle and nerve function
• Counterbalancing sodium intake

This is one of the reasons Nu Harvest Electrolytes stand out to me. They’ve recognised this gap and formulated their electrolyte with a meaningful potassium dose, not just sodium.

Magnesium

Magnesium plays an important role in muscle contraction and relaxation, and also supports brain function and the body’s stress response. Including around 50–60 mg of magnesium in an electrolyte supplement is a practical amount, as only small quantities are lost through sweat, yet it still contributes to supporting muscle function, nerve signalling, and hydration. This level helps top up daily intake without providing an excessive dose that may cause gastrointestinal discomfort. Magnesium also assists with energy production and works alongside sodium and potassium to maintain proper fluid balance in the body. A moderate dose like this is well suited for regular use, as it’s gentle on the stomach while still supporting consistent hydration and recovery.

They’ve also added zinc and vitamin C which can offer benefits beyond hydration, particularly for people under physical stress, heavy training loads, or during periods of low energy availability. Intense exercise, illness, and inadequate dietary intake can also increase the body’s demand for key micronutrients involved in immune function and tissue repair. This is where zinc and vitamin C can play a supportive role.

Importantly, these additions don’t replace the need for nutrient-dense food, but they can act as a supportive layer particularly during higher physiological stress, travel, competition blocks, or recovery phases where micronutrient demands may be elevated.

A Note on Safety & Sport

Nu Harvest Strawberry Kiwi & Lemon Lime electrolytes are also HASTA certified, which is extremely valuable in the elite and semi-elite sporting space. As a sports dietitian, supplement safety matters and third-party testing is non-negotiable when athletes are subject to drug testing.

The Bottom Line

As a dietitian, I’m always food-first but I’m also realistic.

If you:

• Are eating less for weight loss
• Train regularly or sweat heavily
• Are pregnant
• Experience headaches, fatigue, or poor hydration
• Forget to drink enough water
• Eat a predominantly whole food diet

…then electrolytes can be a useful, supportive tool, not a replacement for good nutrition, but a complement to it.

The key is choosing one with appropriate ratios, meaningful potassium, adequate sodium, and evidence-based formulation and using it to support overall hydration.

If you would like to try Nu Harvest’s Electrolytes for yourself, you can use my code KYAH15 for 15% off Nu Harvest’s Electrolytes and the rest of the NH website.