Electrolytes are minerals with an electrical charge, which are necessary for the normal functioning of muscles, nerves, and the heart and maintenance of water-salt balance in the body. In the form of nutritional supplements, electrolytes are used to replace losses due to dehydration and physical stress. Farmacevtska companies offer different types of electrolytes.

Main electrolytes in dietary supplements:
Elektrolit                   Function in the body                                      Consume in one serving
Natrium (Na⁺)      Fluid balance, blood pressure, nerve impulses         100-500 mg
Kalij (K⁺)               Heart in muscle activity                                              100-300 mg
Magnezij (Mg²⁺)  Muscles, nerves, energy                                             50-150 mg

Kalcij (Ca²⁺)         Kosti, krčenje musuken                                               50-200 mg
Klorid (Cl⁻)           Ravnovesje liquids, progatova                                   100–500 mg 

When should you take electrolytes as a supplement?

✅ During physical exertion, especially in hot weather
✅ In case of dehydration due to vomiting or diarrhea
✅ After taking diuretics
✅ During low-carb diets (e.g. keto)
✅ If there are muscle cramps, weakness
✅ In case of fatigue, dizziness, especially after training

What to look for when choosing?
 No added sugar or unhealthy sweeteners
 Balanced electrolyte composition
 Enough magnesium (often low in ready-made drinks)
 Not too much sodium, unless you are losing fluids acutely

Homemade Electrolyte Drink:
Ingredients:
 1 cup water (250 ml)
 1/4 teaspoon salt (sea or Himalayan salt is best)
 1 tablespoon honey or maple syrup (optional, for sweetness)
 Juice of half a lemon (lime is also ok)
 1/4 teaspoon potassium chloride (if you have it, this will help add potassium, but you can do without it)
Directions:
1. In a glass, mix water with salt and honey/maple syrup until everything is well
dissolved. 2. Add lemon juice (you can add a little orange juice if you like).
3. Mix well until all the ingredients are dissolved and the drink is ready.
This drink will provide you with sodium, potassium and magnesium, which are important for maintaining water-salt balance, preventing cramps and supporting muscle and nervous system function.
1. Preventing dehydration
During the summer, due to heat and sweating, the body loses water and electrolytes (especially sodium,
potassium, magnesium). If these minerals are not restored, dehydration may occur, which
leads to fatigue, headaches, dizziness and decreased physical performance.
Electrolytes are important for normal cell function, nerve impulses and muscle contractions.
2. Muscle support

During intense sweating, the body loses mainly sodium and potassium, which are important for
muscle function. Deficiencies in these minerals can lead to muscle cramps or even weakness and loss of coordination, which is dangerous, especially during exercise in hot weather.

3. Regulating Blood Pressure
Sodium and potassium help maintain normal blood pressure. In the summer, when the body sweats a lot, a lack of sodium or too much of it can lead to low blood pressure, causing dizziness, weakness, or even fainting.

4. Preventing Fatigue and Exhaustion
Summer heat can be taxing on the body, especially if you are actively
engaged in physical activity. A lack of electrolytes can cause fatigue and general exhaustion, since these minerals help in the transport of oxygen and nutrients to the cells.

5. Recovering from Exercise
If you are actively exercising in the summer, it is very important to replace lost
electrolytes after exercise. Sports drinks or homemade electrolyte drinks are a great way to quickly. replenish your reserves after intense exercise.

How to maintain electrolyte levels in the summer?

1. Drink enough fluids, but not just water!
 It is important to drink not only water, but also drinks with electrolytes, especially during exercise
or sun exposure. Sports drinks contain sodium, potassium, magnesium and calcium
to help restore electrolyte levels.

2. Eat foods rich in electrolytes:
 Bananas (source of potassium)
 Dairy products (milk, yogurt, cheese – calcium)
 Nuts and seeds (magnesium)
 Tomato salads (potassium)
3. Avoid excessive sugar intake:
 Excessive sugar in drinks can slow down the absorption of electrolytes and
even contribute to dehydration.

4. Physical activity:
 During exercise, it is important to take breaks for rest and hydration. After intense physical activity, it is important to replenish electrolytes with
drinks.
Electrolytes are an important part of maintaining health in the summer, especially if you
are moving a lot, exercising, or spending time in the sun.

I will be happy to answer additional questions.

Pharmacist, nutraceutical consultant Alexandra Shvedova