Electrolytes Explained: Sodium, Potassium, Magnesium for Endurance

“Electrolytes” get thrown around in marketing like a magic word, but what actually matters when you’re deep into a long run or ride? Let’s break it down.

What electrolytes actually do

Electrolytes are minerals that carry an electric charge. They help your muscles contract, your nerves fire, and your body maintain fluid balance. When you sweat, you’re not just losing water — you’re losing these key minerals.

The big three:

• Sodium: The workhorse. Regulates fluid absorption, helps maintain blood volume, and keeps your muscles from misfiring.

• Potassium: Plays a supporting role in muscle contraction. You’ll often get enough from bananas, potatoes, or other foods you eat around workouts.

• Magnesium: Involved in over 300 enzymatic reactions in the body, including energy metabolism. Too much during exercise can upset your stomach, which is why most endurance athletes don’t load magnesium mid-race.

Why sodium is king

You lose far more sodium in sweat than potassium or magnesium. In fact, sodium losses can range from 400 mg to 1500+ mg per liter of sweat. That’s why replacing sodium is non-negotiable, while potassium and magnesium can usually be covered through normal diet.

Dirtbag Hydration gives you 400 mg sodium per serving. For many athletes, that’s enough to keep hydration balanced without overload. If you’re a salty sweater, you can add salt capsules or tabs to bump it up.

The problem with overloading electrolytes

Some companies cram every mineral they can think of into a mix and call it “complete.” The truth: that can backfire.

• Too much sodium → bloating or kidney stress, especially for light sweaters.

• Too much magnesium → bathroom emergencies mid-race.

• Unnecessary extras → clutter that distracts from the basics: carbs + sodium.

Practical tips for athletes

• Start with sodium. If you’re covering carbs + sodium, you’re already ahead of 90% of athletes.

• Add potassium and magnesium from real food or supplements if you know you need them.

• Test your strategy in training, not race day.

Bottom line

Electrolytes matter, but sodium matters most. Dirtbag Hydration keeps it simple: big carbs + a smart sodium baseline, flexible for different sweat rates. That’s all you really need when the miles pile up.