Electrolytes in Gulf Heat
Training outdoors in Gulf heat means you lose water and salts through sweat, sometimes a lot of both. This guide explains the main electrolytes, how sports drinks, tablets and powders differ, the authorised EU claims for carbohydrate-electrolyte drinks, who should take care with added sodium or potassium, and how to read the label.
What electrolytes are
Electrolytes are minerals that carry an electrical charge when dissolved in body fluids. The main ones are sodium, potassium, chloride, magnesium and calcium. Together they help control how water moves between blood and cells, and they are involved in nerve signals and muscle contraction. The kidneys keep blood levels within a narrow range by adjusting how much is passed in urine.
Sweat contains water plus electrolytes, mostly sodium and chloride, with smaller amounts of potassium, magnesium and calcium. How much you lose varies a lot between people and conditions. For short sessions, water and normal meals are usually enough. Longer or hotter sessions are where electrolyte drinks are most used. The EU has authorised claims for carbohydrate-electrolyte solutions of a specific composition; see the authorised claims below for the exact wording and conditions.
Forms you'll see on labels
| Form | What to know |
|---|---|
| Carbohydrate-electrolyte sports drinks | Contain sugars plus sodium. The EU claims apply only when the drink meets set ranges for energy, sodium and osmolality. |
| Electrolyte powders | Mixed into water. Many are low in sugar, so they may not meet the carbohydrate-electrolyte claim conditions. |
| Effervescent or hydration tablets | Dissolve in a bottle of water. Usually sodium-led with little or no sugar. |
| Oral rehydration solutions (ORS) | Pharmacy products designed for fluid loss from diarrhoea or vomiting, with a specific sodium-to-glucose balance. |
| Coconut water | Naturally rich in potassium but relatively low in sodium compared with sweat losses. |
| Magnesium or potassium-only products | Single-mineral supplements, not complete electrolyte drinks. |
Examples from our shelves for some of the forms in the table above.
How much: NRVs, limits and food
- NRVs (EU): potassium 2,000 mg, chloride 800 mg, calcium 800 mg, magnesium 375 mg. Sodium has no NRV; EFSA considers 2 g of sodium a day a safe and adequate intake for adults.
- Upper limits (EFSA): magnesium from supplements 250 mg a day; calcium 2,500 mg a day from all sources. No upper limit is set for sodium or potassium.
- Claim conditions: 80–350 kcal per litre (at least 75% from high-glycaemic carbohydrates), 20–50 mmol/L sodium (460–1,150 mg/L) and osmolality 200–330 mOsm/kg water.
- Food: salt and salty foods provide sodium and chloride; fruit, vegetables, dates, laban, milk and pulses provide potassium, magnesium and calcium.
Drinking very large amounts of plain water during long events without replacing sodium can dilute blood sodium, so long-distance athletes are often advised to follow a drinking plan rather than drink as much as possible.
Who should check with a doctor or pharmacist first
- People with kidney disease, heart failure, or high blood pressure, or anyone told to follow a low-salt diet.
- Anyone taking ACE inhibitors, angiotensin receptor blockers or potassium-sparing diuretics, which can raise blood potassium.
- Anyone taking other diuretics, or lithium, as sodium and fluid changes can affect these medicines.
- Pregnant or breastfeeding women using high-strength products.
- Children: check the age on the pack and ask a doctor or pharmacist. For a child with diarrhoea or vomiting, ask a pharmacist about oral rehydration solutions rather than sports drinks.
How to read the label
- Sodium vs salt: EU labels show salt in grams. Salt = sodium × 2.5, so 1 g of salt contains about 400 mg of sodium.
- mmol vs mg: 1 mmol of sodium is 23 mg. A drink with 20 mmol/L contains about 460 mg sodium per litre.
- Per serving vs per litre: check how much water the serving is meant for, and convert if you mix a stronger or weaker drink.
- Amounts not stated: some products list electrolytes without amounts; you cannot compare these with your sweat losses.
- Sugar and calories: useful in long sessions, less so for desk days.
Compare drinks, powders and tablets in our sport drinks collection.
Bahrain & GCC notes
Summer temperatures and humidity in Bahrain mean heavier sweating, even during short outdoor sessions or long walks. Signs such as dark urine, headache or dizziness suggest you need fluid; seek medical help for confusion, fainting or persistent vomiting. In Ramadan, spread water and an electrolyte drink across iftar and suhoor rather than drinking a large amount at once, and keep hard outdoor training for after iftar. More hydration options sit in our sport drinks range.
Reading a real label
Known Nutrition Electrolytes On The Go Pouch 360 mg, 28 Gummies| On the label | What it means |
|---|---|
| 360 mg electrolytes per 4 gummies | The total of all the minerals together |
| 56 mg magnesium | 15% NRV, against the 375 mg reference intake |
| Chew 4 and drink water | Gummies do not replace fluid; the water does |
| 28 gummies = 7 servings | A pouch for a week of active days |
- Carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise
- Carbohydrate-electrolyte solutions enhance the absorption of water during physical exercise
Only for drinks of a specific composition: 80–350 kcal per litre (at least 75% from high-glycaemic carbohydrates), 20–50 mmol/L sodium (460–1,150 mg/L) and osmolality 200–330 mOsm/kg water.
Products with Electrolytes
Always read the label and check the amount per serving.
Applied NutritionApplied Nutrition Hydration+ Electrolyte & Vitamin Powder, 240gBHD14.520
ORS HYDRATIONORS Hydration Tablets Blackcurrant, 24 TabletsBHD4.670
Known NutritionKnown Nutrition Electrolytes On The Go Pouch 360 mg, 28 GummiesBHD7.590
Known NutritionKnown Nutrition Electrolytes On The Go Pouch 360 mg, 2 x 28 GummiesBHD8.710Frequently asked questions
Do I need electrolytes for a one-hour gym session?
For most people, water and normal meals are enough for shorter sessions. Electrolyte drinks are mostly used for long or very hot sessions with heavy sweating.
What is the difference between a sports drink and an ORS?
Sports drinks are designed for exercise, while oral rehydration solutions are pharmacy products for fluid loss from diarrhoea or vomiting.
How do I convert salt to sodium on a label?
Divide the salt figure by 2.5. For example, 1 g of salt contains about 400 mg of sodium.
Do the EU claims apply to every electrolyte product?
No. They apply only to carbohydrate-electrolyte drinks that meet set ranges for energy, sodium and osmolality.
Who should be careful with electrolyte products?
People with kidney or heart conditions, high blood pressure, or who take blood pressure medicines, diuretics or lithium should ask their doctor first.
