Electrolytes — South Africa

For most people in hot conditions or training: 500–700mg sodium per hour of activity. Heavy sweaters: up to 1500mg/hr. The fear of sodium is largely misplaced for healthy adults — cramps and fatigue usually mean too little, not too much.

Yes — especially in summer or if you train. A 0-sugar electrolyte sachet in your water bottle is one of the simplest performance levers we know.

Cramps usually need sodium first, then potassium, then magnesium. A complete electrolyte product covers all three. If cramps persist, add a daily magnesium glycinate evening dose.

Don't load sodium without checking with your GP — some BP meds become risky with high sodium intake. WhatsApp us and we'll suggest lower-sodium alternatives.