Which are the electrolytes that one should have at hand? Which is the recommended daily intake? Which time of the day is important to take them?

Keep sodium, potassium, and magnesium on hand. One example electrolyte serving—an LMNT packet—provides 1,000 mg sodium, 200 mg potassium, and 60 mg magnesium; those are amounts in a serving, not a recommended daily intake. 1

• When to take them: The examples given are first thing in the morning and during exercise, particularly when sweating; electrolytes may also be useful during focused work. 2 3
• When needs may be higher: Low-carbohydrate eating can increase water and electrolyte loss, and fasting while drinking caffeine may also increase sodium loss. 4 5
• Daily intake and safety: Needs vary by person and context, so the serving amounts above should not be treated as a universal daily target. People with pre-hypertension or hypertension should be careful about increasing sodium. 6 7