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You sweat them out – but what do they do? Our detailed guide covers all you need to know about electrolytes, including how to get enough
Summary
1What are electrolytes?
Electrolytes are salts and minerals found in the blood. They help to conduct electrical impulses in the body...
2What do electrolytes do?
Some processes in your body need a small electric current to function, and it’s electrolytes that provide this charge...
3What causes an electrolyte imbalance?
It could be dehydration, a poor diet, certain health conditions and exercising intensely without hydration afterwards...
Browsing your local supermarket or shopping online, you might have seen drinks and supplements promising to replenish your electrolytes.
But what are they and why are they so crucial? More importantly, do you actually need extra from electrolyte supplements or sports drinks?
Let’s discover the importance of electrolytes, why your body needs them and when to take them, with insight from H&B nutritionist Leila Weller-Kis.
What exactly are electrolytes?
Electrolytes are salts and minerals found in the blood. They help to conduct electrical impulses in the nerve and muscle cells of your body.1
Electrolytes in the human body include sodium, potassium, calcium, bicarbonate, magnesium, chloride and phosphate.2 Each play an essential role in the nervous system, keeping you hydrated, contracting muscles and regulating the pH system.3
We usually get all the electrolytes we need from maintaining a healthy and balanced diet. However, there can be times when we have an electrolyte imbalance.2
What do electrolytes do?
Electrolytes are vital for your body to function correctly. Some processes in your body (like helping the nerves and muscles to work) need a small electric current to function, and it’s electrolytes that provide this charge.
These processes may include: 2
- transmitting nerve signals
- helping blood to clot
- helping muscle contraction
"Electrolytes are very important in sports nutrition. So just drinking water won’t provide you with all those essential minerals (that your body loses through sweat) that's needed to ensure the body is hydrated in every aspect,” says Leila.
What causes an electrolyte imbalance?
While we usually get enough electrolytes by eating well and drinking enough fluids, there can be times when electrolytes become imbalanced. This could be due to dehydration, a poor diet, certain health conditions and exercising intensely without hydration afterwards.4
An electrolyte imbalance can have a range of different symptoms and these can be different from person to person. It also depends on what type of electrolyte imbalance you're experiencing, as well as how severe the imbalance is.
Low electrolyte symptoms
Symptoms of an electrolyte imbalance may include tiredness, muscle weakness and changes in heartbeat.2
If you’re concerned about any symptoms you're experiencing, it’s essential to talk to your doctor or visit your local emergency service.
A medical professional will be able to do an electrolyte blood test and the results can find out the cause of your symptoms and treat it.5
How to get electrolytes
There are a few ways you can get electrolytes into your body more frequently.
The most common way is through your diet. However, you can also look at electrolyte supplements, sports drinks or electrolyte water to support your intake...
“Coconut water is very good for hydration because it's got high levels of electrolytes”
Dietary sources of electrolytes
Eating a healthy and balanced diet should give you all the electrolytes you need for day-to-day activities.
However, there may be times when you want to eat high-electrolyte foods to replenish what you might have lost during intense exercise. Let's take a look...
Want to get your electrolytes in? Aim for a balance of each electrolyte, found in the following foods:6,7
- sodium: pickled foods and cheese
- chloride: table salt
- potassium: fruits and vegetables like bananas, avocado and sweet potato
- magnesium: seeds and nuts
- calcium: dairy products, fortified dairy alternatives and green leafy vegetables
Most bottled or tap water contains traces of sodium, potassium, magnesium and calcium, which are all electrolytes. However, the amount you get from water compared to something officially marketed as a sports drink can vary.
According to Leila: “Coconut water is very good for hydration because it's got high levels of electrolytes.”
It’s also possible to add electrolytes to your diet with electrolyte supplements, which may be beneficial during intense or prolonged exercise. Electrolyte supplements are often available as sports drinks, but can also be taken as electrolyte powders, capsules or tablets.7,3
Remember, you likely won’t need to supplement your electrolytes if you’re eating well and drinking enough water.
"You won’t need to think about your electrolyte intake all the time. Instead, it’s good to understand when they’re most needed"
3 potential electrolyte drink benefits
- May improve performance
Sports drinks or electrolyte-enhanced waters may benefit you after exercise.
It’s thought they may help you replenish the water, electrolytes and energy lost through sweat. Losing just 1-2% of your body weight in fluids can lead to decreased strength, speed and focus, so it’s important to replace the water you lose.8
On average, you lose around 1g of sodium with every litre of sweat.9 - Helps rehydrate during illness
Short-term illnesses like vomiting or diarrhoea aren't usually serious. But, when they continue for longer periods, they can quickly lead to dehydration if fluids and electrolytes aren't replaced.11
Drinking electrolytes after being sick or having diarrhoea may help to hydrate your body and replenish lost electrolytes.10
If you're nursing a hangover, electrolyte drinks might be a good way to help your body get back on track and hydrated. Alcohol is a diuretic, which means it removes fluids from the body.11 Find out more about taking electrolytes for a hangover. - May help with heat stroke
Heat-related illness can range from mild symptoms to something a lot more serious. Normally, your body manages heat by releasing it through your skin and sweating.
The key to preventing any such illness is to limit your time in hot environments and make sure you drink plenty of fluids, as electrolytes help keep your body cool.12
When you’re hot, water, sports drinks and electrolyte drinks are recommended for hydration ahead of other drinks. This isn't only to replace electrolytes; caffeinated drinks like soft drinks, tea, coffee and alcohol could worsen your dehydration.
When to take electrolytes
You won’t need to think about your electrolyte intake all the time. Instead, it’s good to understand when they’re most needed.
Most of us know we need to hydrate after exercise, but really you should be supporting your body before as well.1 Taking electrolytes both before and after a workout can help to keep up fluid levels if you’re doing a high-intensity workout or working out in a hot environment.
You could also try electrolyte supplements before going to sleep to avoid night-time dehydration.
What electrolyte supplements are there?
Electrolyte drinks are the most common, but you can also get electrolyte gels, electrolyte powders and capsules. So there’s plenty of choice!
The final say
Now you understand what electrolytes are and when you might need extra, including if you have an imbalance, are hungover or increasing your exercise.
Remember, it’s important to always consult a doctor first if you're experiencing any symptoms of an electrolyte imbalance and before trying any new supplements for the first time to make sure they’re suitable for you.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- NHS. Electrolyte test [Internet]. NHS [reviewed 2022 Mar 15; cited 2024 Oct 29]. Available from: https://www.nhs.uk/conditions/electrolyte-test/
- Shrimanker I, Bhattarai S. Electrolytes. StatPearls [Internet]. 2023 Jul 24 [cited 2024 Oct 29]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/
- Kardalas E et al. Hypokalemia: a clinical update. Endocr Connect [Internet]. 2018 Mar 14 [cited 2024 Oct 28]; 7(4). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5881435/
- Roswell Park. Electrolytes – What are they? What happens if you don’t get enough? [Internet]. Roswell Park [reviewed 2023 Aug 29; cited 2024 Oct 28]. Available from: https://www.roswellpark.org/cancertalk/202308/electrolytes-what-are-they-what-happens-if-you-dont-have-enough
- Balcı AK. General characteristics of patients with electrolyte imbalance admitted to emergency department. World Journal of Emergency Medicine [Internet]. 2013 [cited 2024 Oct 29]; 4(2):113. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4129840/
- MyFoodData. 10 Foods High in Electrolytes [Internet]. MyFoodData [reviewed 2024 Aug 23; cited 2024 Oct 29]. Available from: https://www.myfooddata.com/articles/high-electrolyte-foods.php#electrolyte-foods-list
- Riebl SK, Davy BM. The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSMs Health Fit J [Internet]. 2014 Nov 1 [cited 2024 Oct 29]; 17(6): 21-28. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4207053/
- Bates GP, Miller VS. Sweat rate and sodium loss during work in the heat. J Occup Med Toxicol [Internet]. 2008 Jan 29 [cited 2024 Oct 29]: 3(4). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2267797/
- Millard-Stafford M, Snow TK, Jones ML, Suh H. The Beverage Hydration Index: Influence of Electrolytes, Carbohydrate and Protein. Nutrients [Internet]. 2021 Sep 1;13(9): 2933. Available from: https://www.mdpi.com/2072-6643/13/9/2933
- NHS Inform. Dehydration [Internet]. NHS Inform [reviewed 2023 Feb 13; cited 2024 Oct 29]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/nutritional/dehydration
- Choi DH, Cho JY, Koo JH, Kim TK. Effects of Electrolyte Supplements on Body Water Homeostasis and Exercise Performance during Exhaustive Exercise. Applied Sciences [Internet]. 2021 Sep 29;11(19): 9093. Available from: https://www.mdpi.com/2076-3417/11/19/9093
- Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences [Internet]. 2011 [cited 2024 Oct 29]; 29 Suppl 1: S39-46. Available from: https://pubmed.ncbi.nlm.nih.gov/22150427/
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