Ivo Paunov

klatiLYTE

klatiLYTE is a clean, DIY electrolyte formula for optimal hydration, muscle function, and nervous system performance. Built from the ground up using only powder form ingredients with the highest bioavailability and lowest contaminant risk.

No sugars. No artificial flavors. No filler. Just what the body actually needs.

➡️ Go to the bulk mixing formula

Why electrolytes

Electrolytes are electrically charged minerals dissolved in body fluids. They coordinate virtually every physiological process that requires movement or signaling:

  • fluid balance — regulate water distribution inside and outside cells
  • nerve transmission — generate electrical action potentials across membranes
  • muscle contraction and relaxation — sodium/calcium trigger contraction, magnesium/potassium enable relaxation
  • pH and acid-base balance — buffer metabolic acids produced during exercise
  • ATP synthesis — magnesium is required for all ATP-dependent reactions

Most commercial electrolyte products are marketing products — underdosed minerals in poorly absorbed forms, dissolved in sugar water with artificial flavor. You pay for the branding.

You deplete electrolytes through:

  • sweat — the primary route during exercise, heat, and sauna
  • urine — amplified by high water intake, caffeine, and alcohol (all diuretics)
  • poor diet — processed foods high in sodium only, low in potassium and magnesium

The formula

4 minerals. All powder form. All highest-bioavailability forms available.

1. Sodium — Celtic Sea Salt (fine grain)

Why sodium:

  • Most abundant extracellular electrolyte — without it, fluid balance collapses
  • Required to generate nerve impulse and initiate muscle contraction
  • Heaviest loss in sweat — a single hard 1h session can drain 1000–2500mg
  • Low sodium = water follows → dehydration, cramps, brain fog, performance crash

Why Celtic sea salt:

  • Unrefined, sun-dried, naturally mineral-rich — contains 80+ trace minerals alongside sodium
  • Naturally occurring chloride, sulfate, and trace magnesium/potassium included
  • No anti-caking agents, no bleaching, no artificial iodine loading
  • Tastes cleaner and is more satiating than pure NaCl

Avoid: refined table salt (stripped, additives), heavily processed sea salts with flow agents

Digestion notes: Dissolve fully in water. Don’t take a large dose dry or on an empty stomach — >2g Na in one hit without enough fluid can cause nausea. Spread intake before, during, and after activity.

Elemental content: 1g fine Celtic sea salt ≈ 330–340mg Na (Celtic salt is ~84% NaCl + moisture + trace minerals — lower sodium density than pure NaCl’s 393mg/g) ⚠️ Na % varies by brand and harvest — check your product label.

2. Potassium — Potassium Citrate Monohydrate (powder)

Why potassium:

  • Primary intracellular electrolyte — directly counterbalances sodium’s extracellular effect
  • Critical for cardiac rhythm, skeletal muscle contraction and relaxation
  • Regulates kidney function and blood pressure
  • Significantly depleted during intense sweating and high-sodium intake

Why citrate monohydrate form:

  • Citrate salt is alkalizing — neutralizes metabolic lactic acid produced during hard training
  • Better gastrointestinal tolerance than potassium chloride
  • Reliable bioavailability and consistent elemental content in powder
  • Mild tart taste — works well in water without other flavoring needed

Avoid: potassium chloride (KCl) — harsh bitter taste, no alkalizing benefit, lower tolerability

Digestion notes: Potassium is the most GI-sensitive electrolyte. Never take >500mg elemental K on an empty stomach — nausea or cramps. Always dissolve fully in water and take with food. People with kidney disease or on ACE inhibitors / potassium-sparing diuretics should consult a doctor first.

Elemental content: 1g potassium citrate monohydrate ≈ 360mg K ⚠️ Confirm it is the monohydrate form (K₃C₆H₅O₇·H₂O) — anhydrous has higher K% and will change your dose.

3. Magnesium — Magnesium Bisglycinate (powder)

Why magnesium:

  • Cofactor in 300+ enzymatic reactions including every single ATP-dependent process
  • Muscle relaxation requires magnesium — calcium signals contraction, magnesium signals release
  • Magnesium deficiency is directly linked to cramping, poor sleep, anxiety, and fatigue
  • ~50% of the population runs below optimal levels from diet alone
  • Exercise increases magnesium requirements by 10–20%

Why bisglycinate (glycinate chelate) form:

  • Significantly higher bioavailability than inorganic forms — chelated to the amino acid glycine protects absorption through the gut
  • Glycine itself is calming and sleep-supportive — double benefit on top of the magnesium
  • Minimal laxative effect — common problem with oxide, sulfate, carbonate

Avoid:

  • Magnesium oxide — ~4% absorption, primarily a laxative, not an electrolyte supplement
  • Magnesium sulfate (Epsom) — ok topically, poor oral bioavailability
  • Magnesium carbonate — inconsistent absorption, often used as a cheap filler

Digestion notes: Bisglycinate is the least laxative magnesium form, but all magnesium can cause loose stools if the dose is too high at once. Keep single doses under ~300mg elemental. If sensitive, start at 100–150mg and build up over 1–2 weeks.

Elemental content: 1g magnesium bisglycinate ≈ 140mg elemental Mg (14.1% by molecular weight) ⚠️ Buffered or blended bisglycinate products often have lower elemental Mg (as low as 8–10%) — always check the label. Pure bisglycinate chelate = ~14%.

4. Zinc — Zinc Bisglycinate (powder)

Why zinc:

  • Lost substantially through sweat — athletes have significantly higher turnover than sedentary people
  • Essential for testosterone biosynthesis, immune response, and wound/tissue repair
  • Required cofactor in 300+ enzymes including carbonic anhydrase (CO₂ removal during exercise)
  • Deficiency impairs strength, recovery speed, and immune defense

Why bisglycinate form:

  • Significantly better absorbed than inorganic zinc forms (oxide, sulfate, carbonate)
  • Phytates in plant foods block inorganic zinc in the gut — the glycine chelate is not affected
  • Gentler on the stomach — zinc sulfate and chloride are notoriously harsh

Avoid: zinc oxide (anti-rash cream, not a supplement), zinc sulfate (gut irritation)

Digestion notes: Zinc on an empty stomach causes nausea regardless of form — always take with food. Long-term use above 25mg/day depletes copper — if supplementing zinc daily for months, add a small copper supplement (~1–2mg).

Elemental content: 1g zinc bisglycinate ≈ 300mg elemental Zn (30.6% by molecular weight) ⚠️ Zinc bisglycinate products vary widely — some are diluted with carriers or fillers. Check the label for mg elemental Zn per gram before calculating your dose.

Note: Zinc doses are in the milligram range. Use a milligram precision scale (0.001g) for accurate measuring. Alternatively, dose zinc separately as a standalone capsule/tablet.

Doses by activity level

All values are total daily targets for the entire day — based on the highest activity level that occurs during that day. If you train in the morning and rest the rest of the day, use the training row total, not baseline.

You can split the daily pre-mix weight into 2–3 servings (e.g. before, during, and after session). This means dividing the total scoop — not taking a full dose each time. Mix each serving in 400–600ml water. Zinc especially must not be multiplied across servings — the daily total (15–22mg) is already at the full therapeutic dose.

Activity Level Example Pre-mix weight Sodium (Na) Potassium (K) Magnesium (Mg) Zinc (Zn)
Baseline Rest day, desk work, low movement ~3g 400–500mg 200–300mg 150–200mg 15mg
Moderate 1h gym, cycling, swimming, yoga ~6g 800–1000mg 400–500mg 250–300mg 15–20mg
High 2h+ endurance, heavy compound lifts ~10g ⚠️ split 1400–1800mg 700–900mg 350–400mg 20–25mg
Heat / Sauna Sauna 30min+ / hot outdoor training ~6g baseline +500mg baseline +300mg baseline +150mg 15–20mg
Fasting Extended fast (16h+) ~4g 500–700mg 300–400mg 200mg 15mg

Pre-mix scaling notes:

  • High ⚠️: 10g in a single dose is a large potassium load — split into 2 × 5g servings (before and after session). At full 10g, Mg reaches ~470mg and Zn ~34mg — slightly above targets. Splitting across the session keeps peak gut exposure manageable.
  • Baseline / Fasting: the 3–4g scoop delivers ~9–13mg Zn — slightly below the 15mg target. Add ~50mg Zn bisglycinate powder separately (at a meal) to make up the difference, since zinc loss doesn’t scale linearly with sweat rate.

Dose scaling — sex and body weight

The activity table above is calibrated for a 70 kg male as the reference (coefficient = 1.00). Both body mass and sex meaningfully affect sweat rate — and therefore Na and K losses — while sex-specific RDA differences reinforce the same adjustment for Mg and Zn.

Formula:

  • Male: coeff = body weight (kg) ÷ 70
  • Female: coeff = (body weight (kg) ÷ 70) × 0.75

For body weights ±5 kg from a listed value, use the nearest row.

Male — pre-mix weight (g) by body weight and activity

Body weight Coeff Baseline Moderate High ⚠️ Heat / Sauna Fasting
50 kg 0.71 2.1g 4.3g 7.1g 4.3g 2.8g
60 kg 0.86 2.6g 5.1g 8.6g 5.1g 3.4g
70 kg 1.00 3.0g 6.0g 10.0g 6.0g 4.0g
80 kg 1.14 3.4g 6.9g 11.4g 6.9g 4.6g
90 kg 1.29 3.9g 7.7g 12.9g 7.7g 5.1g
100 kg 1.43 4.3g 8.6g 14.3g 8.6g 5.7g

⚠️ High: split the total into 2 equal servings (before and after session).

Female — pre-mix weight (g) by body weight and activity

Body weight Coeff Baseline Moderate High ⚠️ Heat / Sauna Fasting
50 kg 0.54 1.6g 3.2g 5.4g † 3.2g 2.1g
60 kg 0.64 1.9g 3.9g 6.4g † 3.9g 2.6g
70 kg 0.75 2.3g 4.5g 7.5g † 4.5g 3.0g
80 kg 0.86 2.6g 5.1g † 8.6g † 5.1g † 3.4g
90 kg 0.96 2.9g 5.8g † 9.6g † 5.8g † 3.9g
100 kg 1.07 3.2g 6.4g † 10.7g † 6.4g † 4.3g

⚠️ High: split the total into 2 equal servings (before and after session).

† Zinc ceiling: every ~4.5g of pre-mix delivers ~15mg elemental Zn — the daily cap for females. Cells marked † exceed this threshold. For those doses, either take Zn separately as a standalone supplement and omit Zn bisglycinate from your batch, or weigh a female-specific batch with proportionally reduced zinc.

Scientific basis:

Bigger bodies sweat more — so Na and K losses scale directly with body weight. Females sweat roughly 20–25% less than males at the same intensity, which is where the 0.75 female factor comes from. Mg and Zn are less about sweat volume and more about RDA differences between sexes — which happen to land near the same 0.75 ratio (Mg 0.76, Zn 0.73).

Zinc ceiling for females: independent of body weight, cap supplemental Zn at 15 mg elemental/day. At coefficient 0.75 applied to the 20mg reference dose, the result is exactly 15mg — treat that as the ceiling, not a floor.

High individual sweat rate: sweat rate varies 2–3× between individuals of the same body mass (acclimatization, heat genetics, humidity). If you regularly see white crust on skin or clothing after exercise you are a salty sweater — scale Na upward by 25–50% regardless of body weight; K and Mg scale proportionally.

Pregnant / lactating: requirements diverge substantially — Mg 350–360 mg/day, Zn 11–13 mg/day. Use dietary-specific targets for those minerals; the coefficient table is not calibrated for pregnancy.

Practical mixing guide

Powder amounts to hit moderate activity elemental targets. Scale proportionally for other levels.

Ingredient Elemental % ⚠️ Powder amount Elemental yield
Celtic sea salt (fine) ~33.5% Na 2.7–3.0g (about ½ tsp) ~900–1000mg Na
Potassium citrate monohydrate ~36.2% K 1.2–1.4g ~430–500mg K
Magnesium bisglycinate ~14.1% Mg 1.8–2.1g ~250–300mg Mg
Zinc bisglycinate ~30.6% Zn ~65mg ~20mg Zn

⚠️ Always cross-check elemental Mg and Zn content on your specific product label — actual percentage varies by manufacturer and chelate ratio. Recalculate powder amounts if your product differs from the values above.

Taste: Celtic salt + potassium citrate creates a clean mildly salty/tart base. A squeeze of fresh lemon juice makes it palatable without any sugar. Do not add sugars or artificial sweeteners.

The mix can also be added directly to a protein shake or any other shake — the salty/tart notes blend well and are largely masked by the protein flavor. The Lion doesn’t concern himself with the taste.

Equipment: digital kitchen scale (0.1g precision) for salt, potassium, and magnesium. Milligram scale (0.001g) for zinc.

Bulk pre-mix — 100 doses

Mix once, store in a sealed jar, scoop per dose. Based on moderate activity targets. Scale down proportionally for baseline or up for high/heat.

⚠️ Use fine-grain and well-dried salt only. Celtic sea salt retains natural moisture (~5–10%). When mixed into a bulk pre-mix with potassium citrate — which is highly hygroscopic (aggressively absorbs moisture from the air) — any residual dampness accelerates clumping and degrades the entire batch. Spread your salt on a tray and let it air-dry for 24h before mixing, or use a dehydrator at low heat (~40°C). Once mixed, keep the jar sealed with a food-grade silica desiccant packet.

Alternatives to Celtic sea salt:

Salt Notes
Redmond Real Salt Mined from ancient Utah deposit — unrefined, 60+ trace minerals, naturally dry and fine-grain. Lower moisture than Celtic — easier to handle in bulk mixes.
Himalayan pink salt (fine) Mined rock salt, 84+ trace minerals, very low moisture. Marginally lower trace mineral diversity than Celtic but functionally equivalent. Widely available.
Fleur de sel Hand-harvested top-layer sea salt — very high mineral content but coarse, moist, and expensive. Not ideal for pre-mix powder — better as a finishing salt.

All three alternatives are unrefined and free of anti-caking agents. Redmond Real Salt and fine Himalayan are the most practical substitutes for bulk pre-mixing due to their naturally low moisture content.

Important — zinc distribution: zinc bisglycinate is a trace component (~1% of batch weight). Weigh all 4 ingredients separately with precision, then combine and mix thoroughly for several minutes. A tight-lid jar shaken for 2–3 min achieves adequate homogeneity at this ratio. ⚠️ Do not eyeball zinc — always weigh it.

⚠️ Zinc in the bulk pre-mix is optional — read before mixing.

The 100-dose batch locks in ~20mg elemental Zn per 5.9g scoop. Zinc is a daily-total mineral — it doesn’t need to scale up with activity like sodium does. Taking multiple scoops per day (e.g. high-activity dose ≥10g) or having a body-weight coefficient that pushes your scoop above ~4.5g can bring zinc above the tolerable upper intake level of 40mg elemental Zn/day (NIH UL for adults), and long-term intake above 25mg/day risks copper depletion.

Omit zinc from the batch if any of the following apply:

  • You regularly train at high intensity and take 2 scoops per day
  • Your body-weight dose is consistently above ~7g of pre-mix per day
  • You are female (see † cells in the dose-scaling tables above)
  • You eat zinc-rich foods daily (red meat, shellfish, legumes, dairy)

How to go zinc-free in the batch: remove the 6.5g Zn bisglycinate entirely. Batch weight becomes ~583g. Dose zinc separately as a standalone 15–20mg tablet or capsule once daily with a meal — this decouples zinc from fluid timing and makes it easy to skip on rest days.

If you keep zinc in the batch: treat one scoop as the hard daily cap for zinc regardless of activity. On high-intensity days, scale only the 3-mineral base (Na + K + Mg) using individual powders measured fresh — do not take a second scoop of the pre-mix.

Ingredient Elemental % of powder Total powder (100 doses) Per dose powder Elemental yield per dose
Dried sea salt (fine) 37.5% Na 253g 2.53g ~950mg Na
Potassium citrate monohydrate 36.2% K 130g 1.30g ~470mg K
Magnesium bisglycinate 14.1% Mg 200g 2.00g ~280mg Mg
Zinc bisglycinate 30.6% Zn 6.5g 65mg ~20mg Zn
Total   ~589.5g ~5.9g ~1720mg across 4 minerals

Per-dose scoop: ~5.9g of the pre-mix per serving. Calibrate your scoop using a scale before relying on volume measures.

Elemental breakdown — single dose (5.9g, moderate activity)

Ingredient Powder per dose Elemental per dose
Dried sea salt (fine) 2.53g ~950mg Na
Potassium citrate monohydrate 1.30g ~470mg K
Magnesium bisglycinate 2.00g ~280mg Mg
Zinc bisglycinate 65mg ~20mg Zn
Total ~5.9g ~1720mg

⚠️ Elemental yields used here: Na 375mg/g (dried salt), K 362mg/g (K citrate monohydrate), Mg 141mg/g (Mg bisglycinate), Zn 306mg/g (Zn bisglycinate). Verify against your specific product label before mixing a batch — buffered, blended, or different hydration forms will have different elemental % and will change your batch weights.

Storage: airtight glass jar, away from moisture and direct light. Do not use a damp scoop. Potassium citrate is hygroscopic and will clump if exposed to humidity — add a food-grade silica desiccant packet to the jar.

What to avoid

Ingredient Why
Magnesium oxide ~4% absorption — laxative, not a supplement ☠️
Zinc oxide ~10% absorption — cheap filler form ☠️
Potassium chloride Bitter, less tolerated, no alkalizing benefit
Table salt (refined NaCl) Stripped of trace minerals, anti-caking agents, bleached
Pre-made commercial mixes Sugars, artificial flavors, underdosed minerals — marketing product ☠️
Calcium supplementation Not necessary — sufficient in whole food diet, risks hypercalcemia — see Vitamin D

Sources

  • ingredients should be pure powder only — no fillers, no flow agents, no added ingredients
  • EU or US-manufactured with third-party testing preferred
  • check klati✅ for approved sources links

Additional notes

Getting electrolytes from food

Supplementation fills gaps — it doesn’t replace food. The table below shows how much of each mineral you get from 100g of the best whole-food sources, expressed as a % of the klatiLYTE baseline dose.

% column ref: Na 450mg · K 250mg · Mg 175mg · Zn 15mg (klatiLYTE baseline dose)

Food (100g) Na (mg) K (mg) Mg (mg) Zn (mg)
Oysters (cooked, Pacific) 211 (47%) 168 (67%) 22 (13%) 90 (600%)
Pumpkin seeds (dried, hulled) 7 (2%) 920 (368%) 550 (314%) 8 (53%)
Hemp seeds (hulled) 5 (1%) 860 (344%) 483 (276%) 10 (67%)
Cashews (raw) 12 (3%) 660 (264%) 292 (167%) 6 (40%)
Almonds (raw) 1 (<1%) 733 (293%) 270 (154%) 3 (20%)
Dark chocolate ≥85% cacao 24 (5%) 560 (224%) 228 (130%) 3 (20%)
Beef, lean (cooked) 65 (14%) 318 (127%) 25 (14%) 9 (60%)
White beans (cooked) 2 (<1%) 561 (224%) 63 (36%) 1 (7%)
Spinach (boiled) 70 (16%) 466 (186%) 87 (50%) 1 (7%)
Avocado 7 (2%) 485 (194%) 29 (17%) 1 (7%)
Potato (baked, with skin) 10 (2%) 535 (214%) 30 (17%) <1 (<7%)
Banana 1 (<1%) 326 (130%) 27 (15%) <1 (<7%)

Source: USDA FoodData Central. Values per 100g, rounded. % of baseline dose rounded to nearest whole number.

Sodium is the exception. You can get plenty of K, Mg, and Zn from real food — a handful of pumpkin seeds covers most of your Mg and K needs. Zinc takes more intention (oysters, meat, hemp seeds) but is doable. Sodium is different — almost no whole food contains meaningful amounts. That’s why the formula exists.

If you eat a lot of pumpkin seeds, leafy greens, meat, and legumes, you can reduce or skip K/Mg/Zn on rest days. Sodium still matters if your diet is actually low in it — see the warning below.

Why zinc is in the formula

Around 17% of the global population is zinc-deficient (Wessells & Brown 2012), with higher rates in plant-heavy diets — phytates in grains and legumes bind zinc in the gut and block absorption.

For people training seriously it gets worse: sweat drains ~0.85–1.0mg Zn per hour of exercise, and high-carb athlete diets tend to crowd out the best zinc sources (red meat, shellfish). Zinc deficiency hits testosterone, immune function, and recovery speed directly (Prasad 2008). The RDA looks achievable on paper, but plant-food zinc is poorly absorbed — someone eating entirely plant-based may be absorbing well under half their nominal intake.

That’s why zinc is in the formula.

⚠️ Sodium doses assume a clean diet

The sodium doses are calibrated for people eating mostly whole, unprocessed foods — where dietary sodium is naturally low (~500–800mg/day from food alone) and the formula fills a real gap.

If you regularly eat fast food, packaged snacks, deli meats, or restaurant meals, you’re likely already hitting 3000–4000mg Na/day before any supplementation. Adding klatiLYTE’s sodium on top pushes totals into territory that harms rather than helps.

Before using klatiLYTE:

Diet type Action
Predominantly whole foods, home-cooked Use formula as written
Mixed — some UPF, some whole food Halve the Celtic sea salt dose; assess by feel
Routinely ultraprocessed Skip sodium component entirely — use K + Mg (+ optional Zn) only

The goal is targeted replacement of real losses — not adding to an already excessive sodium burden.

Research

Updated:

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