What to know about electrolytes
You may hear electrolytes and think of sports drinks for athletes, but electrolytes are important for everyone. Whether you run marathons, run after your kids or anything in between — electrolytes are working hard behind the scenes to keep you doing what you love. Read on to learn what electrolytes are, where to find them and how to keep yours in balance.
What are electrolytes?
Electrolytes are chemicals and essential minerals in blood, sweat and urine that carry electrical signals to and from your cells. When these minerals dissolve, they form electrolytes (positive or negative ions). These ions send signals to your nerves and muscles that tell them what to do.1,2
What do electrolytes do?
To put it simply, electrolytes help your body function. For example, electrolytes help your body stay hydrated, regulate pH (acidity) levels, and support muscle and nerve function. They also help regulate blood pressure, blood sugar and heart rate, support your nervous system and much more.2
What are electrolytes made of?
Electrolytes found in the body are minerals you’ve likely heard of. Each delivers a powerhouse of benefits. Some benefits of the main electrolytes in your body include:2
- Bicarbonate: Helps balance pH levels and moves carbon dioxide through the bloodstream
- Calcium: Supports strong bones and teeth
- Chloride: Regulates fluids and helps the body maintain a healthy blood volume
- Magnesium: Supports heart, muscle and nerve function, and helps regulate blood sugar
- Phosphate: Works with calcium to build healthy bones and teeth
- Potassium: Helps the body’s cells, heart and muscles function properly
- Sodium: Helps maintain fluid balance
How do I get electrolytes?
You’re likely getting all the electrolytes you need if you eat a healthy diet and drink plenty of water. Did you know about 20% of an adult’s water intake comes from food? Fruits and vegetables like watermelon, strawberries, lettuce and celery are all sources of electrolytes — and good old H2O.1
Why are electrolytes important for hydration?
Electrolytes help keep your body hydrated by regulating the level of fluid in your body. This process happens when water moves through cells to balance the levels of electrolytes within that cell.3
What drinks have electrolytes?
If you’re looking to supplement your electrolyte intake with special drinks or powders, you may first want to try natural sources that do the trick. In addition to water, things like coconut water and natural fruit or vegetable juice (with no added sugars) all contain electrolytes.1,4 (Be careful not to consume too many electrolytes — you may not need the extra boost if you’re eating healthy foods.)2
Energy drinks, sports drinks and hydration powders may contain some not-so-good-for-you ingredients (like sugar and artificial flavors). If you enjoy sipping on these types of drinks, be sure to check the nutrition label.
What foods have electrolytes?
It's important to prioritize healthy, whole foods to keep those electrolytes coming into the body. There are lots of foods packed with electrolytes, like:1
- Fruit
- Tofu
- Nuts
- Leafy greens
- Beans
- Whole grains
- Certain fish, like canned salmon, sardines and yellowfin tuna
What is an electrolyte imbalance?
Activity level, age, climate and altitude are factors that determine how much electrolytes your body needs.1 (And what your body needs can change each day.) Listening to your body, eating well and staying hydrated can help keep your electrolytes in check. Certain medications, vomiting or diarrhea, sweating and low water intake can throw your levels off.2
What are symptoms of an electrolyte imbalance?
Depending which electrolytes are too high or too low, you may experience overhydration or dehydration. Some people don’t feel any signs of an electrolyte imbalance, while others may have severe symptoms. Symptoms of an electrolyte imbalance may include:3
- Nausea and vomiting
- Muscle cramps
- Irregular heartbeat
- Numbness and tingling
- Constipation
- Confusion
Dehydration is a common condition that can lead to an electrolyte imbalance. You may have felt dehydrated if you forgot to drink enough water during the day, had an intense workout at the gym, or found yourself in the bathroom from the stomach flu. Signs of mild dehydration may include:5
- Dry mouth
- Thirst
- Dark urine
- Headache
- Muscle cramps
- Not peeing much
How can I get electrolyte supplements covered by insurance?
Most health plans don’t cover supplements, but you may be able to use your health savings account (if you have one) to cover the cost of certain supplements.
When should I seek medical attention?
A severe electrolyte imbalance could make you feel dizzy or confused, have a rapid heartbeat, or put your body into shock. In those cases, you may need to head to the hospital for treatment (like IV fluids) or call 911. Electrolyte imbalances can become serious if left untreated. Be sure to get the help you need as soon as possible to balance your body’s electrolytes.3
