Electrolytes Series - The Role of Electrolytes in Performance

Organika Health

April 1, 2025

In our first post, we explored electrolytes and their essential role in hydration. Now, let’s take a closer look at what each electrolyte does for your body and how they support optimal performance during physical activity.

Sodium: The Hydration Hero

Sodium is the primary electrolyte lost through sweat, and it’s crucial for maintaining your body’s fluid balance. Low sodium can lead to muscle cramps, weakness, or even hyponatremia in extreme cases. For athletes, a daily sodium intake of 3500-7000 mg may be necessary, particularly in hot conditions, to stay hydrated and replace sweat losses (Shirreffs & Sawka, 2011). Replenishing sodium allows your body to retain necessary fluids, keeping you hydrated and ready for peak performance. Organika’s Electrolytes Extra Strength provides an increased level of sodium, along with potassium and magnesium so you can retain fluids and the ionic balance your body needs after high activity, illness, or sweating.

Potassium: The Muscle Supporter

Potassium works closely with sodium to help your nerves function and support muscle contractions. It’s essential for preventing cramps and fatigue, ensuring your muscles stay fueled throughout activity.

Magnesium: The Energy Producer

Magnesium plays a critical role in energy production and muscle relaxation, both essential for sustained physical performance. Research suggests that magnesium supplementation is safe and can be beneficial in sports drinks (Whang, 1998). It aids in muscle recovery, reducing the risk of cramps and supporting relaxation.

Calcium: The Muscle Conductor

Calcium isn’t just for bones—it’s also vital for muscle function. During exercise, calcium assists in muscle contraction and relaxation, promoting endurance. Low calcium levels can lead to muscle spasms or weakness, impacting performance.

Research-Backed Hydration Tips

Electrolytes are key to not only hydration but also extended performance. Personalized hydration strategies are essential, with recommendations of consuming 5-7 ml of fluid per kg of body weight four hours before exercise, followed by 200 ml every 20 minutes during activity (Tambalis, 2022). Energy drinks with carbohydrates, caffeine, and taurine, consumed 10-60 minutes before exercise, can also help improve focus, alertness, and performance (Tambalis, 2022). Electrolytes Energy by Organika is infused with all-natural caffeine from Yerba Mate for a clean boost of energy, creatine for increased muscle power, and essential electrolytes to keep you hydrated.

In our next post, we’ll share practical tips for maintaining balanced electrolytes and effective hydration before, during, and after exercise. By understanding and using these strategies, you’ll be better equipped to support both hydration and performance through targeted electrolyte intake.