The main ones
- Sodium: lost in sweat, the one most people under-eat relative to training needs.
- Potassium: found in fruit, potatoes, and vegetables.
- Magnesium: involved in muscle and nerve function, covered more in the magnesium guide.
When extra matters
- Long training sessions over 90 minutes, especially in heat.
- Heavy sweaters, you will notice white salt marks on dark clothing.
- Low-carb or ketogenic eating, which flushes more sodium than usual.
- Hot outdoor work or sport on top of your regular training.
Simple options
Salting your food normally covers most people's sodium needs. For long hot sessions, a pinch of salt in water or an electrolyte drink mix works fine.
Fruit, potatoes, beans, and dairy cover potassium without needing a pill. Most people training under an hour in normal conditions do not need added electrolytes at all.