How much electrolyte replacement per day?

I always hear the advice make sure to replenish your minerals or electrolytes after exertion or sweating or detoxing etc but I never really know specifically what that means as far as a good process?

Does that mean sodium and chloride and phosphorus and calcium and magnesium etc etc etc.

Or does this mean just adding some pink salt to my gallon water jug each day and if so how much?

Thanks

i think the difficulty is - its a bit of a how long is a piece of string question

i'm not sure if there is even a strict scientific definition of what elements are electrolytes vs say trace minerals
some info here on what are typically considered electrolytes

https://www.healthline.com/nutrition/electrolytes#definition
"Electrolytes found in your body include:

Sodium
Potassium
Chloride
Calcium
Magnesium
Phosphate
Bicarbonate"

you can get basic average suggested value for the main ones from places on the web

however - your needs will vary by
-bodyweight
-climate
-activity level
-liquid intake
-metabolism
-diet
etc

so i think there can only be a guide - your body has mechanisms to help keep them balanced within reason though - so only some are typically deficient

i don't know if its a complete answer to your question - but i noticed my need for salt went up when i changed to a fully ketogenic diet - its a common thing - i think not only are you no longer eating any processed food - which would normally have lots of salt in it - but your system needs more when in ketosis - so its a double whammy.

if i didn't add extra then i tend to get cramps - especially in my calves - so that's my indicator if i need more - my typical usage is approx. 4 pinches of sea salt flakes per meal

i tried magnesium 1st but that didn't seem to stop the cramping
i als add a little potassium carbonate - more for its vagus nerve / immune balancing effects ( see a recent post on that ) approx 2.25g of potassium carbonate
my thoughts were since i am adding more salt ( ie sodium ) its probably good to have a bit more potassium to help with sodium/potassium balance - but its not scientific.

To add a slightly off target response.. I've found adding them to my drink throughout the day to be most useful for frequent thirst - especially in the heat.

For sodium: try drinking 0.5-1 tsp sea salt in water, and go from there.

For potassium: I add about 2-3g elemental potassium (as potassium chloride, citrate, andor bicarbonate) to a small glass of low sodium V8.

Magnesium: 200mg-400mg, and more if needed.

Calcium: occasionally will take around 500mg calcium citrate, but I usually get my quota from dairy.

Aim to keep potassium-sodium, and calcium-magnesium in balance.