Electrolyte powder: what's in it and when to use it

Short answer: Electrolyte powder is a powder with minerals such as sodium and magnesium that you dissolve in water. Our lemon-flavoured powder contains 137 mg sodium and 56.3 mg magnesium per daily serving of 6 grams, with the sweetener sucralose. According to the label, you dissolve 6 grams in 200 ml of water once a day. People use it around exercise, on hot days or on the go, for example, but most people already get enough salt from their food.

Last updated: 5 November 2026 · Written by Florian Fermin

We sell electrolyte powder ourselves. That is exactly why we think you should know what is in it, when people use it and when you don't really need it. All figures about our product come from the label.

What are electrolytes?

Electrolytes are minerals that carry an electrical charge when dissolved in water, such as sodium, potassium, magnesium, calcium and chloride. They occur naturally in food and drinks. You lose them through your urine and sweat, among other things.

How much sodium you lose through sweat varies greatly from person to person. If you sweat more because it is hot or because you are exercising very hard, you also lose more sodium (Voedingscentrum). Most of the sodium from your food simply leaves your body in your urine.

What is in electrolyte powder?

Our electrolyte powder contains sodium and magnesium as active substances, plus potassium from tripotassium citrate. It is sweetened with sucralose and has a lemon flavour. This is what the label lists per daily serving of 6 grams:

For magnesium: Magnesium contributes to electrolyte balance**

**Approved health claim (Regulation (EU) No 432/2012) or nutrition claim (Regulation (EC) No 1924/2006).

The ingredients one by one, in the order on the label:

• Dextrin: a carbohydrate made from starch. In the nutrition table, most of it shows up as fibre.
• Citric acid: a food acid for the fresh taste.
• Sodium hydrogen carbonate and sodium carbonate: the sources of sodium.
• Magnesium carbonate: the source of magnesium.
• Tripotassium citrate: a potassium salt.
• Flavourings: for the lemon taste.
• Sucralose: a sweetener (E955).
• Riboflavin 5'-phosphate sodium (E101): a colour that turns the drink yellow.

The label says 100% vegan. The mineral forms used are listed in Compl'Alim, the French government list of ingredients for food supplements, as authorised and not as novel food.

How much salt is in electrolyte powder?

6 grams of our electrolyte powder contain 137 mg sodium. That equals about 0.35 grams of salt, because 1 gram of sodium equals 2.5 grams of salt.

For comparison: the Health Council of the Netherlands advises adults not to have more than 6 grams of salt a day, equal to 2.4 grams of sodium (Voedingscentrum). The European Food Safety Authority (EFSA) considers 2.0 grams of sodium a day a safe and adequate intake for adults (EFSA, 2019). One serving of our powder is about 6 percent of the Health Council's maximum.

Not much, but it does count. If you already eat a lot of salt, for example from bread, cheese, cold cuts and ready meals, this comes on top.

Do you need electrolyte powder?

For most people, no. The Netherlands Nutrition Centre (Voedingscentrum) writes that you don't need to eat extra salt in hot weather or after an hour of intense exercise, because you already get enough from your food. What does matter: drinking enough water (Voedingscentrum).

So why do people use it? Often because it gives a fixed, measured amount of sodium and magnesium in a drink, because they want something other than plain water during longer or harder exercise, or simply because they like the taste. That is a personal choice, not a must.

Good to know: for dehydration due to diarrhoea or vomiting, the Voedingscentrum refers to ORS, a solution of salts and sugar in water (see Thuisarts.nl). Our electrolyte powder is not ORS and is not intended for that.

When should you drink electrolytes?

According to our label, you take 6 grams once a day, dissolved in 200 ml of water. When you do that is up to you. On our product page we mention exercise, hot days and simply in between.

• Around exercise: a sports organisation such as the American College of Sports Medicine advises a personal drinking plan, because sweat loss and the amount of salt in sweat vary greatly from person to person. You can estimate your sweat loss by weighing yourself before and after exercise (ACSM, 2007).
• On hot days: the Voedingscentrum advises drinking at least 2 litres on a very hot day, but no more than 3 litres. Whether that is water or water with electrolytes makes no difference to that advice.
• On the go or at work: take a measured scoop in a small container and mix it into your bottle when you need it.

Don't take more than 6 grams a day. That is what the label says, and it is also an easy way to keep an eye on your sodium.

How do you make water with electrolytes?

You make water with electrolytes, or an electrolyte drink, by dissolving the powder well in water. This is how to do it according to the label:

1. Take 1 level scoop (6 grams) of powder.
2. Put it in 200 ml of water, for example in a glass or bottle.
3. Stir or shake well until the powder has dissolved.
4. Drink it. For a milder taste, use more water.

According to our product page, you can also mix the powder into a smoothie. Keep the bag tightly closed, cool and dry.

Electrolyte powder or salt in water?

Water with a pinch of sea salt mainly gives you sodium. Our electrolyte powder contains magnesium and potassium as well as sodium, with a flavour, in a fixed amount per scoop.

The figure for tap water comes from the Voedingscentrum. If you would rather use salt, read how to make sole water in drinking Celtic sea salt, or see the differences between salts in types of salt.

Who should be careful with electrolyte powder?

For the groups below, it is wise to talk to your GP or pharmacist before you use electrolyte powder.

• You need to watch your salt: for example with high blood pressure or if you have been put on a low-salt diet. Then the 137 mg of sodium per serving counts too.
• Your kidneys don't work well, you have diabetes or you take medication, for example for heart failure: the Voedingscentrum warns that too much potassium can be harmful for these groups.
• Pregnancy, breastfeeding, medication or a medical condition: our product page says literally: "Consult your doctor before use if you are pregnant, breastfeeding, taking medication or have a medical condition."
• Children: supplements are not intended for children unless your GP advises otherwise. Keep the bag out of reach of young children.
• You already take magnesium: add up all your products so you know how much magnesium you get per day.

What should you look for when buying electrolyte powder?

Mainly check on the label how much of each mineral there is per serving, and what it is sweetened with.

1. Minerals per serving: are sodium, potassium and magnesium listed with an amount in milligrams?
2. Serving size: how many grams is a scoop, and how many servings are in a pack? Our 500 gram bag contains 83 servings of 6 grams.
3. Sugars and sweeteners: check "of which sugars" in the nutrition table and which sweetener is in the ingredients list.
4. Extra substances: some powders also contain caffeine or vitamins. Read the ingredients list.
5. Form: you can dose powder by the gram. With tablets, the amount is fixed per tablet.

Want to take a look at our powder? Go to buy electrolyte powder.

Summary in 3 points

• Per 6 grams, our electrolyte powder contains 137 mg sodium (0.35 g salt) and 56.3 mg magnesium, with potassium from tripotassium citrate, a lemon flavour and the sweetener sucralose.
• Use according to the label: 1 scoop (6 grams) in 200 ml of water once a day. No more.
• Most people get enough salt from their food, even in hot weather or after an hour of exercise. If you need to watch your salt or potassium, or take medication, talk to your GP first.

Frequently asked questions

Does electrolyte powder contain sugar?

According to the nutrition table of our powder, it contains 0.5 grams of sugars per 100 grams of powder, and 0.6 grams of carbohydrates per 6 gram serving. The powder is sweetened with the sweetener sucralose. With other brands, always check "of which sugars" in the table.

How much electrolyte powder per day?

Our label recommends 1 level scoop of 6 grams once a day, dissolved in 200 ml of water. Do not exceed that amount. It gives you 137 mg sodium and 56.3 mg magnesium.

Can you drink electrolyte powder every day?

The label is based on one serving a day, so daily use within that serving fits with it. Count the sodium in your total salt intake. If you need to watch your salt or potassium, talk to your GP first.

Is electrolyte powder only for athletes?

No. People also use it on hot days, on the go or simply because they like the taste. Most people don't need it, because they already get enough salt from their food.

What is the difference between electrolyte powder and tablets?

With powder, you dose by the gram and decide the strength of your drink yourself. With an effervescent tablet, the amount is fixed per tablet. For both, check the amount of minerals per serving and the sugars or sweeteners. We only sell powder.

Sources

1. GOYU, label Elektrolytes powder (lemon flavour, 500 g): ingredients, nutritional values, active substances per 6 g and directions for use, 2026 version.
2. Voedingscentrum (Netherlands Nutrition Centre). Salt and sodium (Health Council advice, sodium in sweat, salt in hot weather and with exercise, potassium and salt substitutes, tap water), consulted 5 November 2026. voedingscentrum.nl
3. EFSA Panel on Nutrition, Novel Foods and Food Allergens. Dietary reference values for sodium. EFSA Journal. 2019;17(9):e05778. doi:10.2903/j.efsa.2019.5778. PubMed 32626425
4. American College of Sports Medicine, Sawka MN, Burke LM, et al. Position stand on exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390. doi:10.1249/mss.0b013e31802ca597
5. Regulation (EU) No 432/2012 establishing the list of permitted health claims. EUR-Lex
6. Compl'Alim (French government), list of ingredients for food supplements: magnesium carbonate, potassium citrate, sodium bicarbonate, sodium carbonate, riboflavin 5'-phosphate and dextrin, status "autorisé", not novel food, consulted 5 November 2026. compl-alim.beta.gouv.fr
7. GOYU, product page Electrolyte Powder (moments of use, smoothie and warning), consulted 5 November 2026.

You can also find our electrolyte powder among our natural salts and in our sports nutrition.

This article is for information only and is not medical advice. Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. If in doubt, pregnant or taking medication, talk to your GP or pharmacist.