i need suplements to not cramp up while running or doing jiu jitsu. i love to work out before breakfast, sometimes for hours so i feel i need it.
i take:
Fish oil
vitamin d-3 capsule
magnesium and calcium
carnitine
green tea estrakt with (rassberry ketone?)
Sweating & Physical exertion:
I would add salt (sodium) and potassium to that list!
Warning:
Before increasing sodium or potassium intake in a ketogenic diet, consult a health-care professional for testing.
Just drank a glass of water with a table spoon of salt 
tnx btw, for great info! i am gona try order som potassium sumplement now, for some reason you have to get potassium from your doctor i norway, they dont sell them in stores. in pill form
A tablespoon? That’s a lot. You need to look up suggested amounts. I think we need about 2 tsp a day. I salt my food and add 1/4 tsp to my coffee and 1-2 liter of water a day.
i actually ment a small spoon 
dont know the name of those. but i drink like 5 liters of water a day, but i do alot of exercise and sauna alteast 3 times per week. so i sweat alot.
You are probably fine, I think a tablespoon is technically like ~3 tsp. If you’re working out really hard you’ll need more water and salt than average. But just be careful, do a little research at least within the forum