The life and death of electrolytes – or why salt alone isn't enough

There's a phenomenon every athlete is familiar with: that sudden, sharp muscle cramp. It doesn't happen every workout, but when it does, it leaves no doubt that something is wrong inside.
Many people are after electrolytes at this time, but cramps are just a cry for help – a sign that the body's electrolyte balance is out of whack. By the time you get to this point, there is already a deficiency and your performance is far below maximum.

Why are electrolytes so important?

Electrolytes (sodium, potassium, magnesium, calcium, chloride, and a few other ions) are the wires of your body's electrical network. They are responsible for muscle contraction, nerve impulse transmission, fluid balance, and the efficient functioning of energy systems.
During training or competition, especially in hot weather, you lose not only water through sweating, but also these vital ions. As your levels drop, communication between cells deteriorates, blood thickens, muscles dry out, and a domino effect begins: fatigue, loss of coordination, cramps, and then circulatory collapse.

This is no exaggeration – untreated electrolyte imbalances can even lead to death . The infamous “hyponatremia” (when someone drinks only water but doesn’t replace their sodium) has claimed the lives of several long-distance runners. In this case, the cells literally “get wet” and the brain swells, resulting in a life-threatening condition.

Why isn't table salt enough?

Many people believe that “salt = electrolyte replacement.” However, table salt – or sodium chloride – is just one element of the formula.
If you only take this, you can artificially upset the balance, because excessive sodium supplementation inhibits the absorption of potassium and magnesium. It's like opening one door but closing the others - communication between cells will be disrupted.
Your body isn't just made up of "salty" fluids. Potassium is the dominant element in your muscles and cells, while sodium is the dominant element in your bloodstream. The balance between the two is what determines whether a muscle works or contracts.

Magnesium is essential for neuromuscular transmission, calcium for muscle contraction, and chloride for acid-base balance. If any of these are missing, the whole system goes haywire. That's why it's not a good idea to just grab a salt tablet.

Many people believe that an isotonic drink or sports drink will provide electrolyte replacement because it “has salt in it.” In reality, these drinks are mostly mixtures full of sugar and artificial flavors that have little to no real electrolyte content.
Simple carbohydrates may give you a quick boost, but they don’t restore your ionic balance. Your blood sugar will spike and then plummet—and you’ll still be tired. Electrolyte replacement isn’t about sugar, it ’s about conduction: keeping your muscles and nerves communicating smoothly.

That's why Hammer Nutrition developed Endurolytes and Endurolytes Extreme capsules, which contain all the major electrolytes – in organic, chelated form . This means that the body can utilize them much faster and more efficiently, they don't irritate the stomach, and their absorption doesn't require a lot of fluid or energy.

Prevention is the key

Many athletes only reach for electrolyte supplements when they’re in trouble. When a cramp hits, it’s the warning light. It’s the body’s way of saying, “We’ve run out of reserves.” Effective replenishment, however, is about prevention , not firefighting.
If you consciously replace electrolytes at the beginning of your workout or competition, your muscle function, heart rate, concentration and performance will remain stable. This is exactly why we administer Endurolytes capsules between 2 and 6 per hour – depending on the weather, load and your own needs.

It is important to understand that electrolyte needs are always individual . They are influenced by body weight, fitness level, sweating rate and outside temperature. In hot weather, with high humidity, the body is literally “burning salt” – in such cases, it is natural that you need more electrolytes than during a cooler, shaded workout.

And for those who compete in extreme heat, sweat a lot, or over long distances, there's Endurolytes Extreme , which contains much higher doses of sodium and chloride. This is not a luxury, but safety.
Anyone who has ever run in 35 degrees knows: cramps don't come when you're "tired" - but when your body is forced to shut itself down because the ion flow has stopped.

Organic forms – natural functioning

Our bodies are not synthetic labs, but biological systems. They also absorb electrolytes best from natural, organic forms , not from industrial salts.
That's why Hammer uses magnesium, calcium and manganese in organic, chelated form , and potassium in citrate form . This makes the ions more stable, easier to absorb, and less irritating to the stomach. This is especially important over longer distances, when your digestion is more sensitive to everything you take in, and every little detail counts for performance.

It doesn't matter in what form you replace it.

Many athletes make the mistake of thinking “electrolyte = electrolyte” and buying the first product that says this. However, it doesn't matter in what form these minerals enter the body.

Most cheap, lower-quality preparations use inorganic salts such as magnesium oxide, calcium carbonate, or sodium bicarbonate. These forms are poorly absorbed, often irritate the stomach, and can cause particularly unpleasant side effects in larger doses.
Magnesium oxide, for example, is a strong laxative—the last thing anyone wants to experience while running. Calcium carbonate is harder to digest and can cause bloating, and too much sodium bicarbonate can cause alkalization problems instead of acidification.

In contrast , organic, chelated forms – such as magnesium bisglycinate, calcium citrate or potassium citrate – are stable, well-absorbed and do not burden the digestive system. The body can naturally incorporate them without causing stomach upset or sudden fluctuations in blood pressure.

So if your goal is long-term performance and not experimentation, always check the label to see what form the mineral is in . The cheap form may look better in the store, but you could pay a serious price for it on the course.

No electrolytes, no energy

Whether you're running, cycling, or swimming, your muscles send out millions of tiny electrical signals every second. These impulses travel through electrolytes.
If there aren’t enough ions, the “current” is interrupted. This is when you get that familiar feeling: you slow down, get tired, every movement becomes difficult, and eventually you stop. Your body isn’t doing this out of laziness – it’s simply lost communication between the nerves and muscles.

Many people confuse this moment with a lack of carbohydrates. They feel like they’re “out of energy,” so they quickly grab a gel or isotonic drink, but the expected strength doesn’t return. In this case, the problem isn’t with the calories , but with the muscles not being able to use them. Without electrolytes, the energy is still in the system, but the “wire” is damaged – there’s nothing to transmit the signal.
There's no point in filling up your tank with sugar if there's nothing to deliver it to the engine.

So athletic performance is not just about how much energy you take in, but also about whether your body can utilize it. Electrolytes make this possible – they are the link between calories and movement. As long as this connection is stable, strength, focus and performance come. Once it is broken, no matter how good the gel or drink, your body can’t handle it.

Those who take performance seriously don't wait for a cramp to come knocking. Hammer Endurolytes products are designed for exactly that: prevention, not treatment.
It’s not magic, it’s biology – but once you understand this, no workout will ever be “without salt” again. Your body is a finely tuned system – if you give it what it needs, not only will your performance increase, but training will become a pleasure again. That’s exactly what Hammer Nutrition’s philosophy is all about: natural support to help you stay strong in the long run.