Salt Tablets: Everything You Need to Know

Salt is an interesting thing. We are told it is either really bad for us or it is really good for us. With a wide range of information about health, nutrition, and fitness flooding the internet, it can be really challenging to sort through what is true and what is not. If you keep yourself up to date following the wellness industry, then you have probably heard some hype on salt tablets. But if salt is really bad for us, why are athletes, bodybuilders, and nutrition experts all swearing by them? Keep reading because we are going to tell you everything you need to know about salt tablets!

What Are Salt Tablets? 

If you have never heard of salt tablets, then you might be scratching your head trying to figure out what the heck these things are and why they’re beneficial to a keto diet– and we don’t blame you!

“Salt” tablets is a nickname for electrolyte tablets with high sodium levels. There are two electrolytes that makeup salt: sodium and chloride. Salt tablets can also include other electrolytes like magnesium, potassium. If you are someone who likes to work up a good sweat exercising, then you probably know the importance of staying hydrated with fluids. Maintaining good hydration and certain minerals known as electrolytes are important to your overall health and for supporting a keto lifestyle. Sweating is the body’s natural way to regulate and control body temperature. Sweat is made up of mostly water but also contains the electrolyte, sodium. Salt tablets are used to help replenish the sodium levels we lose in our bodies when we sweat and thereby keeping you replenished on a keto diet! When we lose sodium, we're more prone to muscle cramps which is a sign that rehydration is needed. This is where a high quality product like Hi-Lyte Capsules would come in. 

What Do Electrolytes Have to Do With Salt Tablets? 

As we mentioned, sodium is an essential electrolyte found in salt tablets. Electrolytes are involved in many essential processes throughout the body! They are minerals that carry an electric charge found in your sweat, urine, and blood. They are extremely crucial to your overall health, keeping your body functioning the way it should. When low in electrolytes, you’ll feel pretty crummy and experience keto-flu like symptoms. Here is a break down on electrolytes:


  • Regulate the fluid levels in your body.
  • Enable muscle contractions - including the beating of your heart.
  • Keep the pH of your blood in a normal range.
  • Help build new tissue.
  • Transmit nerve signals from muscle, heart and nerve cells to other cells

The electrolytes found in the body include:

  • Sodium 
  • Chloride
  • Potassium
  • Calcium
  • Phosphate
  • Magnesium
  • Bicarbonate

A lack of electrolytes in the body can be due to:

  • Not drinking enough fluids to stay hydrated.
  • Losing fluids as a result of vomiting or sweating.
  • Higher than normal blood pH.
  • Chronic respiratory problems like emphysema.
  • Adjusting to a keto lifestyle 

Symptoms of low sodium electrolytes include:

  • Vomiting
  • Confusion
  • Dizziness
  • Muscle spasms

Salt and or Low Carb or Keto Dieting

We’ve all tried diets that are full of broken promises - “lose 20 pounds in 10 days” or “ drop 2 sizes in a week.” Some of us have even gotten sucked into them so we don’t blame you for the weariness when we mention the word “diet.” However, the ketogenic diet is a diet like no other. It’s a realistic food-based plan that doesn’t make any promises. It simply focuses on high fats and low carbs. The results people are seeing from it speak for themselves which is why it’s become so widely known and more people are jumping on the keto bandwagon. As with any diet, minerals can be lost and some vitamins need to be supplemented. When it comes to the keto diet, there is a lot of focus on healthy fats and minimal carbs while the protein intake is limited. Because of this, our bodies can lose important minerals such as electrolytes including sodium. That’s where salt tablets come in! 

The keto diet revolves around taking in fewer carbs than you would normally to force your body into a state of ketosis. However, following a low-carb plan like the keto diet usually results in your body needing more sodium than before which is fine when you have a supplement like salt tablets.

In a nutshell, when your body needs sodium it can lead to your insulin levels falling. This makes your kidneys excrete more water and sodium, passing it through sweat or urine. If you don’t replace the amount of sodium your body gets rid of while in ketosis, you might experience the symptoms of “keto flu”, including fatigue, headaches, dizziness, nausea or general weakness.

Additionally, many keto appropriate foods don’t have lots of sodium because of the complete carb reduction. This means keto dieters don’t get the extra salt that your body may be used to which is why salt tablets are important for complete nutrition. 

Salt Tablets and Endurance Athletes

Endurance athletes like runners, cyclists and swimmers - as well as athletes who play ball sports - use salt tablets to replenish electrolytes lost through sweat and to eliminate cramps. Salt tablets like Hi-Lyte Capsules from Adapted Nutrition also have been shown to support certain medical conditions such as Dysuatonomia, POTS and EDS and even to support a keto diet and beat keto flu. If you are following the keto diet and thinking about trying salt tablets for the first time, do the following:

  • Drink plenty of water.
  • Read all the ingredients in the tablet which should list the electrolytes and have a mineral breakdown.
  • Do your research and follow advice and tips from medical professionals, only using salt tablets when needed.

The health and wellness industry has really shifted in the right direction with consumers all over the world working towards optimal health through the keto diet! Salt tablets have been around for decades and are a quick and easy solution to help fitness enthusiasts replenish the electrolytes they lose. Salt tablets make a great addition to any wellness arsenal being a quick and efficient way to keep your body moving when it needs to perform at its best! Keep in mind that not all salt tablets or supplements are made equal as most are filled with added sugars and fillers that will kick you out of ketosis. When looking into supplements that can support your keto lifestyle look for a reputable company like Adapted Nutrition that only offers high-quality, keto-friendly supplements. After all, if you want to feel your best you have to fuel it with the best.