5 Benefits of Electrolytes: Where to Get Them, How to Boost Them, & More

• Electrolytes are minerals and chemical substances that help your body maintain fluid balance, which is essential for normal bodily function.
• Proper electrolyte balance has many benefits, including hydration and proper blood level maintenance and promoting muscle function..
• It's important to replenish electrolytes after any extended period of fluid loss. This can occur after intense exercise, illness, or prolonged exposure to hot weather outdoors.

Electrolytes are essential minerals and chemical substances that help maintain the balance of fluids in your body. Electrolytes help regulate chemical reactions through electrical charges in the body, ensuring your body functions at its best. Each electrolyte has benefits (and specific risks if imbalanced).

There are seven main electrolytes:

• Sodium (commonly found in foods that contain salt, as well as pickles, sauerkraut, clams, and oysters)
• Magnesium (commonly found in black beans, lima beans, brown rice, almonds, pumpkin seeds, avocado, and edamame)
• Potassium (commonly found in carrots, sweet potatoes, lentils, and beans)
• Calcium (commonly found in yogurt, bananas, spinach, and broccoli)
• Chloride (commonly found in tomatoes, celery, lettuce, seaweed, and olives)
• Phosphorus (commonly found in yellowfin tuna, firm tofu, meat, and lentils)
• Bicarbonate, a form of carbon dioxide (commonly found in coconut water, bananas, leafy greens, and potatoes)

What Do Electrolytes Do?

Electrolytes help your body function at its best. They can help maintain fluid balance, support nerve and muscle function, aid in hydration, and regulate the body's acidity levels. They also help regulate blood pressure, heart rate, blood sugar, and the nervous system.

Electrolytes aren't created in the body; they must be consumed through certain foods and beverages. On average, most people obtain all the electrolytes they need through a healthy diet; however, in some cases, supplements may be necessary. Below are a few different sources of electrolytes.

Sports Drinks

Drinking electrolytes through sports drinks is likely the most common image that comes to mind when you think of electrolytes. These beverages are formulated to help replenish lost electrolytes quickly and efficiently.

The most common electrolyte found in these drinks is sodium, and they may contain 100-250 milligrams (or more!) of it. Other electrolytes found in these beverages include potassium, magnesium, and chloride. Typically, these drinks are recommended after completing vigorous physical activity, as the body often releases these minerals via sweat during strenuous exercise.

Electrolyte Drinks

Sports drinks aren't the only option for electrolytes; other electrolyte-rich beverages include:

• Coconut water
• Dairy milk (Soy milk, for those lactose intolerant or adhering to a vegan diet, may have a similar electrolyte profile)
• Certain fruit juices (ex., Watermelon juice and lemon juice)
• Electrolyte-enhanced water
• Electrolyte drinks, such as Pedialyte

Additionally, traces of some electrolytes can be found in tap water (calcium, magnesium, potassium, and sodium), but the amounts in plain water typically aren't significant enough to replenish lost electrolytes after working out or in extremely hot weather.

Foods

One of the best ways to naturally obtain electrolytes is through your diet. A diverse, whole foods-based diet can often provide the electrolytes your body needs.

Many foods, fruits, and vegetables are high in electrolytes, such as:

• Fruits, like bananas
• Leafy greens
• Tofu
• Beans
• Whole grains
• Nuts
• Certain kinds of fish, such as canned salmon, yellowfin tuna, and sardines

Electrolyte Supplements

If you struggle to get enough electrolytes through your diet, electrolyte supplements may be an option. In some cases, electrolyte powders and tablets are more convenient and often lower in sugar compared to sports drinks.

Electrolyte beverages can fall into this category, but typically these supplements are items you add to a beverage to enhance its electrolyte content or consume on their own. Some examples include:

• Electrolyte powders
• Electrolyte dissolvable tablets
• Chewable tablets
• Electrolyte capsules

Note: Before supplementing with electrolytes, consult a healthcare provider, as excessive intake can also lead to nutrient imbalances and health issues.

Electrolytes benefit our bodies in many ways, ranging from boosting hydration, increasing exercise performance by improving muscle function, and much more.

Aids in Hydration

Hydration involves ensuring that the body has enough water or fluid to function properly. Electrolytes play a crucial role in preventing dehydration. The body manages heat by releasing fluid through the skin, often through sweating, to cool you down.

However, in extremely hot weather or after vigorous, prolonged exercise, your body's natural cooling system can become overwhelmed, which, if left untreated, can lead to heat-related medical conditions, such as hyperthermia and heat stroke . Electrolytes help by balancing fluid levels in the body, preventing water loss, and preventing dehydration.

Improves Muscle Function

Electrolytes are co-factors that help your muscles contract. Your cells use electrolytes to help conduct electrical impulses, which aid in muscle function and prevent muscle cramps. Unbalanced levels of electrolytes, such as sodium, potassium, magnesium, and calcium, can lead to muscle weakness and fatigue.

Regulates Blood Pressure

Electrolytes play a crucial role in regulating blood pressure, with a particular focus on two key electrolytes: sodium and potassium. Sodium helps increase blood volume, which can raise blood pressure, while potassium can help relax blood vessels and lower blood pressure.

However, it's important to be aware of your sodium intake, as too much can result in conditions like high blood pressure.

Promotes Heart Health

Electrolytes also help maintain heart health. In addition to balancing blood pressure levels and aiding in hydration, electrolytes, such as calcium, help maintain heart rhythm. However, excessive electrolytes can cause irregular heartbeat, so you want to ensure you're getting the proper amount.

Improves Nerve Function

Electrolytes such as sodium, potassium, and calcium assist in the transfer of electrical impulses between nerve cells. These electrical impulses help send messages from the brain to other parts of the body, including the nervous system.

According to a 2023 review in the journal Clinical Nutrition and Hospital Dietetics , electrolyte imbalance can lead to disruptions in nerve transmission, causing muscle cramps, weakness, and seizures.

The amount of electrolytes a person needs depends on multiple factors, including age, body weight, activity level, and climate. We typically lose electrolytes through sweat or urine, so it's important to replenish lost electrolytes. In most cases, staying well-hydrated and eating a balanced diet helps maintain balanced electrolyte levels. However, factors such as medications, illness, and inadequate hydration can disrupt these levels, leading to an imbalance.

Symptoms of Electrolyte Imbalance

Some signs that you may be experiencing an electrolyte imbalance include:

• Nausea or vomiting
• Muscle cramps
• Confusion
• Numbness or tinging
• Constipation
• Irregular heartbeat

You may also experience symptoms of dehydration, such as:

• Dry mouth
• Thirst
• Dark urine or not peeing enough (oliguria)
• Muscle cramps
• Headache

While symptoms can show that you're experiencing an imbalance of electrolytes, the only way to discern which ones you're missing is by having your healthcare provider do a blood test.

You should seek medical attention if you experience any of the following:

• Unusual changes in heart rate
• Signs of dehydration, such as dizziness or fainting
• Prolonged periods of diarrhea or vomiting
• Muscle cramps, numbness, or tingling
• Extreme fatigue

Is it beneficial to drink electrolytes every day?

Whether your body needs extra electrolytes depends on various factors, such as whether you've participated in intense physical activity or are recovering from illness. It's possible to consume too many electrolytes, which can cause an imbalance and lead to health issues; therefore, it's best not to consume large amounts of electrolytes, especially sports drinks, which may also contain high levels of sugar, daily.

How can you tell if you need electrolytes?

Some signs that you need electrolytes include experiencing muscle cramps, dizziness, fatigue, confusion, or an irregular heartbeat, especially if you've been sweating profusely or have been outdoors in hot weather for a long period of time.