Comparison of Several Electrolyte Supplements Currently Sold
(per capsule / tablet)

Ingredient

Zone Caps X 5™

Hammer Endurolytes™

Lava Salts™

Sports Legs™

Succeed™

Salt Stick™ Caps
Sodium (mg)(1) 250 40 184(9, 11) 0 344(9, 11) 215
Potassium (mg)(2) 68 25 18 0 21 63
Sodium: Potassium Ratio (3) 3.6:1 1.6:1 10:1 0 16:1 3.4:1
Calcium (mg) (4) 25 50 0 131 0 22
Magnesium (mg)(5) 12.5 25 ? 65 0 11
Calcium: Magnesium Ratio (6) 2:1 2:1 ? 2:1 0 2:1
Type of Carbohydrate (7) Dextrose None Maltodextrin None None None
Carbohydrate (mg) 206 None 170 None None None
Surfactants used in manufacturing(8) None ? Yes None ? None
  1. The most important sweat electrolyte is sodium, with an average concentration of 800 mg/litre (32), and with an average as high as 1000-1100 mg/litre, especially in hotter, more humid environments (33, 34). 
  2. Falling potassium levels can contribute to all of the heat illnesses, including cramping and hyponatremia(35, 36). The potassium concentration in sweat averages 195 mg/litre (32, 33), but may be as high as 300 mg/litre. 
  3. The sodium: potassium ratio in sweat is approximately 3:1 to 5:1. Your capsule should reflect this ratio. 
  4. The average amount of calcium in sweat is 12.5 mg/250 ml, or 50 mg/litre (32, 33). Calcium is important for normal muscle contraction and nerve conduction (hence, it probably has a role in preventing muscle cramps). Calcium supplementation may also have a role in protecting bones from reduced bone mass secondary to inadequate replacement of sweat calcium losses (37).
  5. The average amount of magnesium in sweat is 6 mg/250 ml, or 25mg/litre (32). Magnesium may have a preventative effect on muscle cramping (13).
  6. The calcium: magnesium ratio in sweat is approximately 2:1. This should reflect the ratio of these same electrolytes in your capsule.
  7. Dextrose facilitates the absorption of sodium, and vice versa, an important process especially in the heat.
  8. Surfactants, like magnesium stearate, are chemicals added to the manufacturing process of most capsules, and potential irritants to the gastrointestinal tract, especially in the heat
  9. Some of the sodium content in both Lava Salts and Succeed comes from sodium bicarbonate, a known gastrointestinal irritant
  10. The absence of sodium and potassium in Sports Legs compromises this product’s ability to significantly help with symptoms of heat intolerance