The REALIST formula explained

REALIST Electrolyte Drink

Why 1000 mg sodium, 330 mg potassium and 60 mg magnesium per serving?

When we sweat, the body loses not only water but also electrolytes. Sodium, in particular, is lost in significant amounts, while potassium and magnesium are lost to considerably lesser extent. At the same time, European data shows that the actual intake of potassium and magnesium in many population groups is often below the reference values ​​recommended by expert panels. Learn more here.

REALIST was formulated in such a way that the drink takes into account typical electrolyte losses during sweating and can also contribute to the daily intake of potassium and magnesium as part of a varied and balanced diet.

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Sweating and sodium: why 1000 mg of sodium per serving

Depending on intensity and environment, sweat rates can range from approximately 0.5 to over 2 liters per hour. During intense endurance training in the heat, sweat rates of 2 to 3 liters per hour are frequently observed.

Studies show that the average sodium concentration in sweat is often in the range of 800 to 1000 mg per liter, with significant individual variations. Those who train intensely or perform physical work in the heat can lose approximately 1 gram of sodium per hour through sweat.

REALIST provides 1000 mg of sodium per serving.

The 1000 mg of sodium per serving is based on typical sodium losses during intense exercise. This amount is chosen to address the most significant electrolyte loss through sweating.

The actual requirement depends on sweat rate, dietary habits and health status and should always be considered in the overall context.

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Potassium and magnesium: small losses, great importance

Electrolyte losses through sweat

Compared to sodium, potassium and magnesium losses through sweat are significantly lower. They typically fall within these ranges:

• Potassium, approximately 150 to 250 mg per liter of sweat

• Magnesium, usually only in the single-digit milligram range per liter

For the immediate compensation of perspiration loss alone, significantly lower amounts of potassium and magnesium than we currently use would suffice. However, the importance of these minerals extends beyond mere perspiration loss.

Reference values ​​for potassium and magnesium

The European Food Safety Authority (EFSA) has defined so-called Adequate Intake Values ​​(AI) for daily intake:

• Potassium, 3500 mg per day for adult women and men

• Magnesium, 350 mg per day for adult men and 300 mg per day for adult women

Nutritional data from various European countries show that the average intake of potassium and magnesium often falls short of these reference values. This makes it clear that potassium and magnesium are not only relevant in sports, but also for daily basic nutrition.

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The REALIST formula in detail

REALIST delivers per serving:

• 1000 mg sodium

• 330 mg potassium

• 60 mg magnesium

The composition follows two principles:

1. Consideration of typical electrolyte losses during sweating, especially sodium.

2. Contribution to the daily intake of potassium and magnesium as part of a balanced diet

Sodium, 1000 mg per serving

• is based on typical sodium losses of approximately 1 gram per liter of sweat during intense exertion

• supports the compensation of high sodium losses during sweating

Potassium, 330 mg per serving

330 mg of potassium per serving of REALIST corresponds to approximately 10 percent of the EFSA-proposed Adequate Intake of 3500 mg per day.

Potassium is involved in regulating water and electrolyte balance and plays an important role in interaction with sodium. The following health claims are permitted for potassium in the EU register, provided the respective conditions are met:

• Potassium contributes to the maintenance of normal blood pressure.

• Potassium contributes to normal muscle function

These statements refer to the nutrient potassium. A prerequisite for using such statements is that the food product is at least a source of potassium as defined by nutrition labeling regulations. As a guideline, it must contain at least a significant amount of potassium, which for potassium is 15 percent of the nutrient reference value per serving, or at least 300 mg. If the potassium content is below these thresholds, the product cannot legally be advertised as a source of potassium, and no potassium-related nutritional or health claims may be used. With 330 mg of potassium per serving, REALIST meets this condition and can contribute to potassium intake.

Magnesium, 60 mg per serving

With 60 mg of magnesium per serving, REALIST provides approximately 17 to 20 percent of the Adequate Intake defined by EFSA, depending on gender.

Magnesium is involved in numerous metabolic processes. The following health claims are permitted for magnesium in the EU register, provided the conditions are met:

• Magnesium contributes to normal energy metabolism

• Magnesium contributes to normal muscle function

• Magnesium contributes to electrolyte balance.

• Magnesium contributes to the reduction of tiredness and fatigue.

Here too, the statements refer to the nutrient magnesium. With 60 mg of magnesium per serving, REALIST is considered a source of magnesium and can therefore contribute to magnesium intake.

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Why REALIST contains more potassium and magnesium than is lost through sweat

At first glance, one could argue that potassium and magnesium are only lost in relatively small amounts through sweat, and that an electrolyte drink should be based solely on these losses.

REALIST deliberately pursues a broader perspective:

1. Urgent deployment in sports

   • Sodium is the primary focus, as this is where the greatest losses occur.

   • Potassium and magnesium replenish the electrolyte balance in physiologically meaningful amounts.

2. Contribution to daily intake

   • 330 mg of potassium per serving makes a measurable contribution to daily potassium intake.

   • 60 mg of magnesium per serving helps meet daily magnesium intake.

   • The levels are significantly below the reference values ​​proposed by EFSA and are intended as a supplement, not a replacement, for a varied diet.

Instead of simply replicating sweat loss one-to-one, REALIST combines the compensation of typical sodium losses with everyday support for potassium and magnesium intake.

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Using REALIST in everyday life

REALIST is suitable, for example,

• before, during or after intensive training sessions

• during prolonged exposure in warm environments

• as part of a planned drinking concept for sports and physical work

The foundation always remains a varied and balanced diet and a healthy lifestyle. REALIST is a food product and does not replace medical treatment or nutritional therapy.

People with special dietary requirements, such as kidney disease or salt-sensitive hypertension, should coordinate their electrolyte intake with medical professionals.

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Summary

• Sweating primarily results in the loss of water and sodium, with smaller amounts of potassium and magnesium lost.

• EFSA recommends an adequate intake of 3500 mg potassium and 350 mg magnesium per day for men and 300 mg for women.

• Actual intake in many European population groups is often below these reference values.

• REALIST delivers per serving

  • 1000 mg sodium

  • 330 mg potassium

  • 60 mg magnesium

• The formula is designed in such a way that it

  • Typical sodium losses during sweating are taken into account.

  • contributes to the daily intake of potassium and magnesium as part of a balanced diet

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Sources and further information

1. EFSA, European Food Safety Authority, Scientific Opinion on Dietary Reference Values ​​for magnesium, EFSA Journal 2015, 13(7), 4186.

2. EFSA, Scientific Opinion on Dietary Reference Values ​​for potassium, EFSA Journal 2016, 14(10), 4592.

3. EFSA, Dietary reference values ​​for nutrients, Summary report, EFSA supporting publication 2017, e15121.

4. European Commission, Regulation (EU) No 432/2012 of 16 May 2012 on the list of permitted health claims made on foods, other than claims relating to the reduction of the risk of disease and to children’s development and health, in particular the claims relating to potassium and magnesium.

5. EU Register of nutrition and health claims made on foods, entries on potassium and magnesium, available via the database of the European Commission.