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  • Writer's pictureGary Moller

What's a good Electolyte Replenishment Drink?

Updated: Apr 6

Fit Kiwi

"Hi Gary,

Do you have recommendations for an electrolyte replenishment drink?

I don’t think you are making or selling your energiser any longer, but would be happy to be wrong as I found that quite effective!"




If you live in a cool climate like New Zealand, you probably won't lose too many electrolytes when you exercise. So, you don't need to worry about an electrolyte replacement, so long as you are adding a multimineral salt to your food.

But if you're in a very hot place and sweating profusely for hours on end, like when running through Death Valley during the middle of summer, or you're doing hard labour in a 3rd-world coal mine, you might need to add more salt during the day (a multimineral one - not refined salt). This will help you replace the electrolytes you lose when you sweat.

You can use multimineral pink salt to add salt to your food. This type of salt has many different minerals in it, which is good for your health. Himalayan salt, for example, is known for containing a variety of minerals. Typically, it includes the following:

  • Sodium Chloride (NaCl)

  • Calcium (Ca)

  • Potassium (K)

  • Magnesium (Mg)

  • Iron (Fe)

In addition to these, Himalayan salt is said to contain up to 84 different trace minerals, which contribute to its characteristic pink colour.

What are nutritional electrolytes?

kiwi with kayak

Electrolytes are minerals that carry an electric charge and are vital for various bodily functions. They're essential for nerve and muscle function, hydration, maintaining pH balance, and more. Although it is essential to replenish these, we mustn't neglect replenishing the other nutrients and minerals that are vital for life. Replacing only a few nutrients may not only result in a deficiency of others but also a relative deficiency since all nutritional minerals in the body must be not only plentiful but also balanced with each other.

Here's a list of key nutritional groups and their roles:

  • Macronutrients:

  • Carbohydrates: Provide energy.

  • Proteins: Essential for growth and repair.

  • Fats: Necessary for energy and cell function.

  • Micronutrients:

  • Vitamins: Organic compounds required in small quantities.

  • Minerals: Inorganic elements that play various roles in the body.

  • Trace Elements:

  • Iron (Fe): Important for blood production.

  • Zinc (Zn): Vital for immune function.

  • Iodine (I): Necessary for thyroid function.

  • Selenium (Se): Has antioxidant properties.

  • Copper (Cu): Involved in energy production.

  • Manganese (Mn): Supports metabolism.

  • Chromium (Cr): Enhances insulin action.

  • Molybdenum (Mo): Crucial for enzyme function.

  • Electrolytes:

  • Sodium (Na⁺): Regulates fluid balance.

  • Potassium (K⁺): Key for nerve and muscle function.

  • Calcium (Ca²⁺): Essential for bones and teeth.

  • Magnesium (Mg²⁺): Involved in over 300 biochemical reactions.

  • Chloride (Cl⁻): Helps maintain fluid balance.

  • Phosphate (PO₄³⁻): Important for energy storage.

  • Bicarbonate (HCO₃⁻): Regulates pH balance.

So, what's a good drink to fuel exercise?

I like to keep things simple nowadays, so here are the ingredients to purchase:

(Research the health benefits, including for athletic performance, of ingredients like blackcurrant, fulvic acid, and n-acetyl-cysteine).


Here's information about fulvic acid, for example:

  • Fulvic acid is a humic substance that's a naturally occurring compound found in soils, compost, and marine sediments. It's said that the most pristine fulvic acid is by Nucell, which is extracted from peat sourced in the Deep South of New Zealand.

  • The liquid is typically rich in trace minerals.

  • New Zealand Nucell fulvic acid contains naturally-occurring amino acids to complement the fulvic acid.

The reported health benefits of fulvic acid liquid, include improved nutrient absorption and increased immune defences.


Because each of these products is about six weeks worth and because they work as a synergistic team, mix the powders together, and store the mixture in a couple of airtight jars. When making up your bottle of drink for when exercising, add 2–4 teaspoons of the mix, plus a dash of Fulvic, give it a good shake, and away you go! If you like, add a few generous pinches of pink salt. However, bear in mind that Nucell Fulvic liquid is an additional source of minerals, so you're already well covered.

How much water shall I add?

How much water is added with the 2–4 teaspoons depends on how much you expect to sweat during a workout. Generally, the more you sweat the more water you add, whereas if there is little or no sweating, such as during a cold winter day, you'll make the mixture more concentrated.

Handy Tip, if your workout is prolonged:

Kiwi working out

Have two bottles: one that has a concentrated Energiser mix and another that's plain water.

Sugar for energy

Other than the wee amount of sugar found in blackcurrants, this is a low-sugar sports drink. I like it that way because we need to be training our bodies to efficiently draw on our fat stores for energy, and a high intake of sugar may compromise that and may even set an athlete up for diabetes later in life. If you feel the need for additional sugar to fuel prolonged or intense exercise, such as during a race, you can bump up the sugar content by adding something like apple juice, which is high in fructose. Fructose, despite being much maligned, is an excellent source of fuel during intense or prolonged exercise.

kiwi doing calisthenics

In finishing

In light of these comments and guidance, I extend my best wishes to Brian and all readers of this article for fulfilling workouts, successful competitions, and excellent recoveries.

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1 Comment

Bruce Dickson
Bruce Dickson
Mar 14

Without a doubt, last 20 years of discussion on this leads to two excellent electrolyte replacements. One is Magnesium Chloride. But it as bulk crystals from DO NOT BUY magnesium oil. This is MgCl with water added. Add it yourself! You know you have a good amount in your water when it tastes like mother's milk.

Second is C-salts from It's minerals Ionized with ascobic acid.

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