What Are Electrolytes?
Hydration is more than simply drinking enough water each day. Electrolytes are essential minerals that carry an electrical charge when dissolved in water, helping your body perform a range of important functions. They help maintain fluid balance inside and outside your cells, support normal muscle and nerve function, and play a role in many of the body’s essential processes.
Common electrolytes include sodium, potassium, magnesium, calcium and chloride. Your body gets these minerals from the foods and drinks you consume, while your kidneys help regulate electrolyte levels by filtering excess electrolytes from your blood and removing them from your body through urine (1).
Why Does Your Body Need Electrolytes?
Electrolytes are essential for basic life functions. The electrical charge that electrolytes carry allows fluids to conduct electricity, which is important for many of the body’s essential processes (1). Electrolytes play a key role in maintaining fluid balance and helping muscles and nerves function properly (2). Sodium and potassium are especially important for maintaining hydration and healthy blood volume (3).
Electrolytes are particularly important for athletes and people who participate in prolonged or intense exercise. Sweating causes the body to lose both fluids and electrolytes, and replacing these losses can help support normal muscle function during physical activity. Maintaining adequate fluid and electrolyte levels may also help reduce the risk of issues associated with significant fluid loss, such as fatigue and muscle cramps (4).
When to Pay Closer Attention to Hydration and Electrolytes
For every day hydration, drinking water is generally enough to replace the fluids you lose throughout the day. However, prolonged or intense exercise, hot weather and heavy sweating can cause you to lose both fluids and electrolytes. In these situations, it may be important to pay closer attention to replacing both.
An electrolyte imbalance occurs when certain mineral levels in your blood get too high or too low. Symptoms can vary depending on the severity and electrolyte type. Mild changes may not cause noticeable symptoms, while more significant imbalances can cause a range of symptoms.
These may include:
- Confusion or irritability
- Diarrhoea or constipation
- Fatigue
- Headaches
- Irregular or fast heart rate
- Muscle cramps, muscle spasms or weakness
- Nausea and vomiting
- Numbness or tingling in limbs, fingers and toes (5)
It is important to remember that these symptoms can have many possible causes and do not necessarily mean you have an electrolyte imbalance. If symptoms are severe, persistent or concerning, seek medical advice rather than trying to correct the issue yourself.
Natural Sources of Electrolytes
Potassium-Rich Foods
Potassium is an important electrolyte for athletes because it works alongside sodium to support fluid balance, nerve signalling and normal muscle function. These foods are particularly good sources of potassium and other important electrolytes.
Bananas: contain potassium, magnesium and a small amount of calcium. Bananas provide carbohydrates to help replenish energy stores, along with potassium, which supports normal muscle and nerve function.
Avocados: a low-sugar source of potassium and magnesium. They are rich in healthy fats and fibre, providing sustained energy (6).
Sweet Potatoes (with skin): contain potassium, magnesium and phosphorus. A medium baked sweet potato with the skin on is a great source of potassium. Their complex carbohydrates also offer excellent, long-lasting energy.
Natural Electrolyte Drinks
These liquids are a natural source of several electrolytes, making them potential alternatives to some commercial sports drinks, depending on the intensity and duration of exercise.
Coconut Water: contains potassium, magnesium, sodium and calcium. Coconut water contains several electrolytes, particularly potassium, making it a useful option for rehydration after mild to moderate exercise.
Milk: contains calcium, potassium, sodium and phosphorus. The rich calcium and phosphorus content in cow’s milk makes it a powerful source of electrolytes for bone health.
Hydrating Fruits
These fruits have an exceptionally high-water content, meaning you are replacing fluids and minerals simultaneously.
Watermelon: contains potassium and magnesium. Watermelon also contains L-citrulline, an amino acid that has been studied for its potential role in exercise performance and recovery.
Oranges and Citrus Fruits: contain potassium, calcium and a trace of sodium. In addition to vitamin C, oranges are excellent for hydration due to their high-water content and mineral profile. They may help support nerve and muscle function.
Electrolyte-Rich Vegetables
Vegetables (especially green ones) are a great source of electrolytes, offering essential magnesium and calcium to support everything from enzyme reactions to muscle relaxation.
Spinach and Kale: contain magnesium, calcium and potassium. Magnesium is vital for energy production and muscle relaxation, while calcium supports strong bones and is necessary for muscle contraction.
Tomatoes: contain potassium and magnesium. Whether raw or as a tomato juice, this vegetable is over 94% water and provides a significant source of potassium.
Magnesium-Rich Foods
Magnesium is an important electrolyte that supports normal muscle and nerve function, energy production and many processes within the body.
Seeds and Nuts (almonds & chia seeds): contain magnesium, calcium and phosphorus. Add chia seeds to water for a simple electrolyte-infused drink or snack on almonds for a magnesium boost (7).
Sodium-Rich Foods
Sodium helps maintain fluid balance and is essential for normal nerve signalling and muscle function (8). Since sodium is lost through sweat, sodium replacement can be particularly important during prolonged, intense or high-sweat exercise.
Bone Broth: provides fluids along with sodium, chloride and smaller amounts of other minerals.
Pickle Juice: contains sodium and chloride. Its high sodium content can contribute to fluid and electrolyte replacement, particularly after exercise that causes significant sweat loss (7).
When Might You Need More Electrolytes?
Most people are able to get all the electrolytes they need from a healthy, varied diet. But there are some circumstances when taking additional electrolytes may help.
For example, if you are doing strenuous exercise, especially longer than an hour, it is recommended to drink water before, during and after you exercise to keep you hydrated. However, if you’re exercising for more than an hour, it is important that you replace the sodium you lose through sweating.
An electrolyte supplement may also be useful if you’ve had vomiting or diarrhoea (2).
Simple Way to Support Electrolyte Balance Every Day
Here are some easy ways to keep your electrolytes balanced throughout the day:
- Eat Your Electrolytes: try to include foods high in potassium, magnesium and calcium such as milk products, leafy green vegetables, whole grains, nuts, sweet potato and bananas.
- Keep Salt Intake to a Minimum: although sodium is a vital electrolyte, your body only needs 1 teaspoon daily. You can reduce salt intake by using fresh herbs or spices, avoiding pre-packaged meals or choosing “reduced sodium” canned soups and vegetables.
- Drink Enough Water: don’t wait until you become dehydrated to drink fluids; keep a water bottle with you and drink small amounts throughout the day.
- Replenish Electrolytes After Exercise: if you do a long or heavy workout, it’s important to replace the potassium, magnesium and/or sodium that can be depleted. An electrolyte supplement can help with this.
Nutritionist Recommendation: https://naturesfix.co.uk/product/electrolyte-supreme-60-packets-lemon-lime-jigsaw-health/
Conclusion
Overall, for most people, maintaining electrolyte balance does not need to be complicated. Staying adequately hydrated, eating a varied and nutrient-rich diet, and replacing fluids and electrolytes after significant sweating or fluid loss provide a sensible foundation. Including electrolyte rich foods such as bananas, milk, sweet potato, citrus fruit, spinach and kale can help support normal electrolyte intake, while maintaining an appropriate rather than excessive salt intake can also contribute to overall balance.
FAQ’s (Frequently Asked Questions)
What are electrolytes?
Electrolytes are minerals that carry an electrical charge and play important roles in the body. They help regulate hydration, support muscle and nerve function, and contribute to maintaining normal fluid balance. Key electrolytes include sodium, potassium, magnesium and calcium.
How can I maintain electrolyte balance naturally?
For most people, a varied, nutrient-rich diet and adequate hydration are enough to support normal electrolyte balance. Foods such as bananas, milk, sweet potatoes, citrus fruits, spinach and kale can provide important electrolytes as part of a balanced diet.
Do I need more electrolytes after exercise?
It depends on the duration and intensity of exercise, as well as how much you sweat. After prolonged or strenuous exercise, particularly in hot conditions, replacing both fluids and electrolytes may be beneficial. For shorter or less intense activities, water and a normal balanced diet are often sufficient.
References
- https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes
- https://www.bupa.co.uk/newsroom/ourviews/what-are-electrolytes
- https://www.cdc.gov/salt/sodium-potassium-health/index.html
- https://usecadence.com/blogs/science/how-do-electrolytes-support-physical-performance
- https://my.clevelandclinic.org/health/symptoms/24019-electrolyte-imbalance
- https://pubmed.ncbi.nlm.nih.gov/9168293/
- https://www.fastandup.co.uk/blogs/hydration/foods-high-in-electrolytes?srsltid=AfmBOoqNKf0GyELtkEyqvo6b9sZR5_JmYLDbK_kzE1I16yu0k-puV8qP
- https://www.trainingpeaks.com/blog/why-athletes-need-sodium/
