Dealing with fatigue or muscle cramps during workouts? An expert says missing electrolytes may be one of the reasons

While performing the intense workouts, hydration becomes even more crucial. This is where electrolytes may be a better option than plain water, says an expert.

Feeling weak during an intense workout? Low electrolytes could be why (Freepik)

By Ishika Narang

Ishika Narang is a Multimedia Writer at the Hindustan Times, with over three years of experience in digital journalism, specialising in health, lifestyle, beauty, and consumer-focused reporting. Her primary coverage areas include evidence-based health journalism, preventive care, wellness trends, and affiliate-driven consumer guides tailored for digital audiences. She began her professional journey in digital media, where she developed expertise in multimedia storytelling and platform-optimised editorial strategies. Over the years, she has worked with reputed organisations such as Park+, Jagran, and Wavel.ai, steadily building credibility in health and consumer journalism. Her work reflects a strong progression in editorial responsibility, combining research-backed reporting with audience-focused content formats. At Hindustan Times, she produces in-depth health and lifestyle features, expert-led explainers, and data-informed consumer stories. She also focuses extensively on affiliate articles, creating well-researched buying guides, product comparisons, and recommendation-based content that balances commercial intent with editorial integrity. Alongside writing, she conceptualises and manages social media storytelling, ensuring content is informative, engaging, and optimised for platform-specific consumption. Her subject expertise includes preventive healthcare, nutrition, supplements, women’s health, beauty trends, consumer awareness, and affiliate commerce content. She integrates expert consultations, peer-reviewed research, verified product analysis, and transparent sourcing. Her strengths lie in evidence-based storytelling, simplifying complex information, and producing reader-first affiliate content that prioritises trust and value. Ishika holds a Bachelor of Commerce (B.Com) in Marketing from Guru Gobind Indraprastha University, which enhances her understanding of consumer behaviour, digital commerce, and audience engagement, skills that complement her specialisation in consumer and affiliate journalism. She is committed to ethical reporting, transparent affiliate disclosures, rigorous fact-checking, and maintaining editorial credibility, ensuring every story upholds reader trust and journalistic standards.

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While you burn body fat while building and toning your body, sweating during a workout is often a sign that your efforts are paying off. However, along with sweat, your body also loses essential minerals that help keep you energised and properly hydrated. This is why many sports and fitness enthusiasts turn to electrolyte supplements during or after workouts to replenish what the body loses. Electrolyte intake not only supports hydration but may also help reduce fatigue and prevent the drop in energy you often experience during intense training sessions.

Dr Manjusha Agarwal, a senior consultant of internal medicine at Gleneagles Hospital, tells Health Shots: “Staying hydrated during workouts is critical, but the right drink depends on the intensity and duration of your workout. Plain water is usually adequate for brief or moderate workouts. However, if you are engaging in high-intensity training, exercising for long periods of time, or sweating profusely, especially in hot and humid weather, replenishing electrolytes becomes critical. Electrolytes help to regulate fluid balance, support muscle function, and prevent cramps."

Signs your body may be low on electrolytes:

• Constant fatigue during workouts
• Muscle cramps or spasms
• Dizziness or headaches
• Excessive sweating
• Drop in performance

These could indicate that your body needs more than just water.

Why do you feel fatigue during workouts?

An expert explains that when your hydration levels drop during exercise, your body struggles to maintain optimal performance. This can lead to fatigue, reduced endurance, exhaustion, and even muscle cramps. While drinking water helps with basic hydration, it may not be enough during intense or prolonged workouts. Electrolytes not only support fluid balance but also help maintain muscle function and energy levels.

What are electrolytes, and why are these important for fitness?

Electrolytes consist of important minerals like sodium, potassium, and magnesium that help to strike a fluid balance and support nerve and muscle function in the body. These components are important for fitness because they tend to prevent dehydration, reduce muscle cramps, and help maintain energy, letting you perform well during a physical activity, says the expert.

Who needs electrolytes the most?

You may take electrolytes if you:

• Work out for more than 45–60 minutes
• Engage in high-intensity or endurance training
• Sweat excessively
• Exercise outdoors in heat

For shorter or low-intensity workouts, a balanced diet and regular hydration are usually sufficient, says the expert.

Who should avoid or limit electrolyte intake?

According to the Clinical Journal of the American Society of Nephrology, some people should limit or avoid electrolytes even though they might be a good choice for instant hydration:

People with kidney problems: An electrolyte imbalance may result from a person's inability to control minerals like potassium and sodium in the body.

Individuals on certain medications: Electrolyte balance can be affected by drugs like corticosteroids, ACE inhibitors, and diuretics. These drugs can have a substantial effect on the body's sodium and potassium levels, according to research published in The New England Journal of Medicine.

Where to buy electrolytes?

Here are some top electrolyte options on Amazon India. These are shortlisted based on customer reviews and ratings:

1. Liquid I.V. Hydration Multiplier

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Every sip of the Brazilian Orange variety delivers a juicy, tropical flavour explosion. Just add one simple-to-open stick packet to 500 millilitres of water, thoroughly mix or shake, and take pleasure in instant hydration. Its scientifically proven formula supports quicker hydration than water alone by using an ideal ratio of glucose and electrolytes.

2. Supply6 Salts | Electrolyte Mix | Zero Added Sugar | Sodium, Potassium, Magnesium, Zinc & Fiber | Keto Friendly, Vegan Friendly, No Preservatives (18 Servings, Watermelon),Powder

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The essential ingredients in this electrolyte mix include sodium, potassium, zinc, fibre, and magnesium, which help support nerve and muscle function while aiding nutrient absorption. Potassium helps maintain fluid balance within the cells, while magnesium is another vital mineral that supports energy synthesis and helps relieve muscle tension. Zinc is important for immune function and plays a role in faster wound healing. Being sugar-free and keto-friendly, this electrolyte mix makes an ideal choice for exercise.

3. MuscleBlaze BCAA Pro Powder, Powerful Intra Workout (Tropical Fest, 240g, 30 Servings) | With 5g BCAAs & 500mg Electrolytes

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With 5 g of BCAAs per serving, this intra-workout drink provides essential amino acids during exercise, reducing catabolism and promoting muscle synthesis. It also contains sodium and potassium as active electrolytes, which aid in energy maintenance and prevent dehydration during strenuous workouts. With no added sugar, it allows you to get the most out of your workout while avoiding unnecessary calories.

4. Carbamide Forte Isotonic Powder | Pre Workout Supplement For Men And Women| Instant Energy Drink for PreWorkout | Electrolytes Powder with added BCAA & L Glutamine - Litchi Flavour - 500g (Pack of 1)

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It is a pre-workout electrolyte supplement that aids in rapid hydration and energy maintenance during physical activity. It helps to retain minerals lost through sweat without adding sugar or junk. The formula contains BCAAs and L-Glutamine, which help with recovery and reduce muscle fatigue. Its electrolyte content may also aid in preventing cramps and dehydration during strenuous activity.

5. The Func. Lab Daily Electrolytes -Salty Berry Blast | 30 Sachets | Instant Hydration Powder with Sodium, Potassium, Magnesium | Sugar-Free, No Preservatives | Instant Energy, Performance & Recovery Drink

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This electrolyte powder, which contains sodium, potassium, and magnesium, provides instant hydration while also restoring fluid balance and preventing dehydration during workouts or daily activities. Its sugar- and preservative-free formula provides clean hydration. It also promotes energy, performance, and recovery by improving muscle function and decreasing fatigue.

6. Qua Nutrition 1Chaze Sports Drink Supplement Jar (Lemon, 750g) | 6% Nutrition Isotonic Electrolyte Drink for Instant Hydration & Rehydration | Ideal for Athletes & Active Lifestyles

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This 6% isotonic sports energy drink is intended to rehydrate and replenish electrolytes lost through sweat during intense activity. It has an optimal sodium to potassium ratio of 5:1, which helps prevent cramps and promotes muscle recovery. The formula is made with high-quality pharmaceutical-grade ingredients and contains energy boosters and essential vitamins to improve performance and absorption.

7. Mypro Sport Nutrition New Instant Energy Drink Powder(250mg Bcaas Per Serving)-For Boosting Energy, Physical Endurance, Strength & Performance for Men & Women-1 Kg/2.2 Lbs (Mango)

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This drink mix contains powerful ingredients such as BCAA (Leucine, Isolecine, Valine), L-Glutamine, and vitamin C, which enhance mental focus and improve blood flow for long-lasting energy. On the other hand, it keeps the body hydrated, preventing dehydration during a workout.

8. Zenith Nutrition Zenith Sports ZenCharge Isotonic Energy Drink | Dope Free - Tangy Orange flavour-1 kg / 2.2 lbs

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This drink reduces the likelihood of electrolyte imbalance, which is typically caused by excessive sweating during a workout session. It contains sodium, potassium, magnesium, and chloride, which prevent muscle cramps and maintain fluid balance. How do I use it? Mix 2 heaped scoops (30g) of Zencharge into 500ml of water. Mix well. Drink it during your workouts or sports activities to replenish lost nutrients.

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Frequently Asked Questions:

Do electrolytes help with fatigue?

Yes, they contain components such as sodium and chloride, which help to prevent muscle cramps, provide hydration, support nerve function, muscle contractions, and energy production, all of which contribute to fatigue.

Can I drink electrolytes every day?

You may drink. However, it is advisable to consult a doctor before taking these.

Do sports drinks help with muscle cramps?

Their formulation contains a high sodium content, which helps to prevent muscle cramps.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition. At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, concerning the products. The products listed in this article are in no particular order of priority.