Electrolytes 101: What Are They & Do We Need to be Taking Them?

Article by Aastha Kheskani

Our bodies work like complex machines; they need a precise balance of vital minerals to work at  their best. Maintaining this balance depends on electrolytes. Let us delve into precisely what electrolytes are and whether you should be supplementing them. 

Electrolytes are minerals that have a natural positive or negative electrical charge when  dissolved in water. Your blood, urine (pee), tissue and other body fluids contain electrolytes. Common electrolytes include:

  • Sodium 

  • Potassium 

  • Calcium 

  • Magnesium 

  • Chloride 

  • Phosphate 

  • Bicarbonate

Electrolytes control essentially most operations in the body, like maintaining fluid balance,  nerve impulse transmission and muscle contraction, regulating pH of the body, etc. All  these functions will be impaired without the right balance of electrolytes.


Electrolytes serve multiple key roles that contribute to our overall health and well-being: 

  • Hydration: Electrolytes help your body retain and balance water levels. This is crucial for optimal cell function, ensuring nutrients are delivered efficiently and waste is properly removed. 

  • Nerve Function: Electrolytes facilitate the transmission of electrical signals between cells. This process is vital for brain communication, muscle movement and sensory responses. 

  • Muscle Contractions: Calcium, sodium and potassium are particularly important in controlling muscle contraction and relaxation. An imbalance may result in muscle cramps, weakness or even spasms. 

  • pH Balance: Electrolytes maintain acid-base balance, which is essential for keeping bodily functions stable and preventing conditions like acidosis or alkalosis.

Signs of Electrolyte Imbalance

Electrolyte imbalances can result in a wide range of symptoms, depending on which mineral is out of balance.

Common signs include:

  • Fatigue 

  • Headaches 

  • Nausea or vomiting 

  • Muscle cramps or weakness 

  • Irregular heartbeat 

  • Confusion or dizziness 

  • Excessive thirst 

If you experience these symptoms persistently, it may indicate a significant electrolyte imbalance that requires medical attention.

When Do You Need Electrolyte Supplements?

For many individuals, a healthy, well-rounded diet provides sufficient electrolyte intake. However, there are several scenarios where electrolyte supplements can be especially beneficial: 

  • Intense Exercise: Prolonged physical exertion leads to electrolyte loss through sweat. Athletes, runners and fitness enthusiasts may require additional replenishment to maintain peak performance. 

  • Illness: Conditions like vomiting, diarrhea, or fever can rapidly deplete electrolyte  levels. In such cases, electrolyte-rich drinks or supplements can support recovery.

  • Hot Climates: Sweating in extreme heat accelerates electrolyte loss, making  replenishment important during outdoor activities. 

  • Keto or Low-Carb Diets: These diets often reduce insulin levels, leading to faster  sodium loss and potential electrolyte imbalances. Increasing electrolyte intake can help mitigate fatigue and headaches commonly linked to these diets. 

Natural Sources of Electrolytes

Instead of relying solely on supplements, you can boost your electrolyte levels by incorporating electrolyte-rich foods into your diet: 

  • Sodium: Table salt, pickles and broth. 

  • Potassium: Bananas, oranges, spinach and sweet potatoes. 

  • Calcium: Dairy products, leafy greens and almonds. 

  • Magnesium: Nuts, seeds, and whole grains.

    Including these foods in your daily meals can help maintain healthy electrolyte levels naturally.

Are Electrolyte Drinks Important?

Electrolyte drinks can be beneficial, but they are not always essential. For the average person with a moderate activity level and a balanced diet, water is typically sufficient to stay hydrated. However, for individuals who sweat heavily, engage in intense physical activity, or are recovering from illness, electrolyte-enhanced beverages can be helpful.

It is important to be mindful when choosing electrolyte drinks, as many commercial options contain excessive sugar and artificial additives. Opt for products with minimal ingredients or consider making your own electrolyte solution using water, a pinch of salt, and a splash of citrus for flavour.

Conclusion

Electrolytes are fundamental to our health, playing crucial roles in hydration, muscle function and  nerve signaling. While most people can obtain sufficient electrolytes through a balanced diet, there are times when supplements or enhanced beverages are beneficial. Paying attention to your body's needs and recognising signs of imbalance can help you maintain optimal energy, focus and well being. By staying informed and adopting healthy dietary habits, you can ensure your electrolyte levels remain balanced for a healthier you.

References

  1. American Heart Association. (2024, June 19). Electrolytes can give the body a charge,  but try not to overdo it. American Heart Association. https://www.heart.org/en/news/2024/06/19/electrolytes-can-give-the-body-a-charge-but try-not-to-overdo-it 

  2. BBC Good Food. (n.d.). How to make an electrolyte drink. BBC Good Food. Retrieved  March 20, 2025, from https://www.bbcgoodfood.com/health/fitness/how-to-make-an electrolyte-drink 

  3. British Nutrition Foundation. (n.d.). Vitamins and minerals. Available at:  https://www.nutrition.org.uk/nutritional-information/vitamins-and-minerals/ • Choi, D.-H., Cho, J.-Y., Koo, J.-H., & Kim, T.-K. (2021). Effects of electrolyte  supplements on body water homeostasis and exercise performance during exhaustive  exercise. Applied Sciences, 11(19), 9093. https://doi.org/10.3390/app11199093 • Cleveland Clinic. (n.d.). Electrolytes: types, purpose & normal levels. Available at:  https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes

  4. Diet Doctor. (n.d.). Keto supplements. Diet Doctor. Retrieved from https://www.dietdoctor.com/low-carb/keto/supplements 

  5. Mahendra, A. (2023). An overview on electrolytes: its importance, function, and  imbalances. Clinical Nutrition and Hospital Dietetics, 43(1), 1–2. Available at:  https://www.revistanutricion.org/articles/an-overview-on-electrolytes-its-importance function-and-imbalances-97603.html 

  6. Sawka, M. N., & Montain, S. J. (2000). Fluid and electrolyte supplementation for  exercise heat stress. The American Journal of Clinical Nutrition, 72(2), 564S-572S.  https://doi.org/10.1093/ajcn/72.2.564S 

  7. Shrimanker, I., & Bhattarai, S. (2023, July 24). Electrolytes. In StatPearls [Internet].  Treasure Island (FL): StatPearls Publishing. Available from:  https://www.ncbi.nlm.nih.gov/books/NBK541123/

Aastha Kheskani is a second-year dietetic student at the University of Plymouth with a strong passion for nutrition. She enjoys writing blogs and conducting research on various nutrition-related topics, with a particular interest in the role of nutrition in disease prevention and sports performance. Outside of her studies, she loves experimenting with healthy recipes and promoting balanced, sustainable eating habits.

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