on April 14, 2026

Electrolytes 101: what sodium, potassium and magnesium do in your day

Electrolytes are usually talked about as a sports topic. In reality, they are part of every ordinary day. The walk to the station, the meeting that runs long, the evening run. This is a practical guide to the three that matter most for daily movers: sodium, potassium and magnesium.

We already covered the science behind them in a separate article. Here we stay with everyday life: when you lose them, what to notice, and where to find them on your plate.

What an electrolyte is

An electrolyte is a mineral that carries an electrical charge once it is dissolved in the water of your body. Sodium, potassium and magnesium are three of the main ones. Your body keeps their levels within a narrow range, and most of the time it does that job very well on its own.

When you lose them

You lose electrolytes mainly through sweat and urine. A few everyday situations make a real difference:

  • Training, especially long or intense sessions.
  • Hot days, warm offices and crowded public transport in summer.
  • Saunas, hot yoga and heated studios.
  • Long days on your feet, when you sweat more than you notice.
  • Stomach bugs, when you lose fluid quickly. This one is a question for a pharmacist or a doctor, not for a blog.

Sweat is mostly water, but it also carries sodium and smaller amounts of potassium and magnesium. How much varies a lot from one person to the next. Some people finish a run with white salt marks on their cap. Others barely show any.

Signs worth noticing

Your body sends simple signals when fluid runs low. Thirst is the first one. Darker urine is another easy one to check. Some people also notice a dry mouth, a headache or feeling flat in the afternoon.

These signs are common and they can have many causes, from a short night to a skipped lunch. Treat them as a reason to drink and to pay attention, not as a diagnosis. If something feels unusual or keeps coming back, talk to a doctor or another health professional.

Sodium: the one you sweat most

Sodium is the main electrolyte in the fluid around your cells, and it is the one you lose most through sweat.

For adults, EFSA considers 2 g of sodium per day a safe and adequate intake, and the WHO recommends staying below 2 g per day. So on a normal desk day, the goal is not to add salt. It is simply to know that after a long, sweaty effort, you have lost some.

Potassium: found in everyday foods

Potassium contributes to normal muscle function and to the normal functioning of the nervous system, as part of a varied, balanced diet and a healthy lifestyle. EFSA sets an adequate intake of 3,500 mg per day for adults. You find it in everyday foods:

  • Potatoes and sweet potatoes
  • Beans, lentils and chickpeas
  • Bananas, apricots and dried fruit
  • Spinach and other leafy greens
  • Yoghurt and milk
  • Nuts

Magnesium: the quiet one

Magnesium contributes to a reduction of tiredness and fatigue, to electrolyte balance and to normal muscle function, as part of a varied, balanced diet and a healthy lifestyle. EFSA sets an adequate intake of 350 mg per day for men and 300 mg per day for women. Good sources include:

  • Nuts and seeds, such as almonds, cashews and pumpkin seeds
  • Oats, whole grains and wholemeal bread
  • Beans and lentils
  • Leafy greens
  • Dark chocolate
  • Some mineral waters, so check the label

Food first, then the rest

For most people, a varied diet covers the basics. A drink with electrolytes is a practical addition on the days you sweat more, train longer or simply eat on the go. It does not replace food, and it is not a treatment.

If you have a health condition, take medication or follow a specific diet, check with a health professional before changing what you eat or drink.

Where REVIVR fits

We made REVIVR for those everyday moments. One 330 ml can brings 248 mg of sodium, 300 mg of potassium (15% of the nutrient reference value) and 60 mg of magnesium (16%), for 608 mg of electrolytes in total. No sugar, no caffeine, a light sparkle and a yuzu taste. Developed in Switzerland and tested by an accredited European laboratory. One easy part of a good day, next to good food and plenty of water.

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Electrolytes 101: what sodium, potassium and magnesium do in your day

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