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. When these minerals dissolve in the blood or other body fluids, they develop electric charges. These charges 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?
Some 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 an adequate amount of water. Did you know about 20% of an adult’s water intake comes from food?1
Why are electrolytes important for hydration?
The balance of electrolytes and water in your body is closely linked.3 Electrolytes help balance the level of fluid in the body based on your hydration.4 For example, if your sodium levels are high, the body signals thirst to increase water intake.3 Your kidneys help balance the amount of electrolytes in your body.3 When kidneys don’t work properly, the ratios of certain electrolytes and fluid may become out of balance.
Your body loses electrolytes when you sweat, vomit or have diarrhea.2 You can replace them by eating food or drinking fluids that contain electrolytes. Water does not contain electrolytes.6
What drinks have electrolytes?
Fresh fruit or vegetable juice, bone broth and coconut water all contain electrolytes.7
Electrolyte drinks may be beneficial for people who have had prolonged periods of vomiting or diarrhea, especially children.8 These types of drinks may also benefit people who work outside in hot climates or people who have participated in prolonged, high intensity exercise.1
Energy drinks, sports drinks and hydration powders usually contain electrolytes but also may also have added sugar and artificial flavors.7 Sports drinks often contain carbohydrates to give athletes energy and fluid during prolonged, intense exercise.1 If you enjoy these types of drinks, be sure to check the nutrition label for what is right for you.
What foods have electrolytes?
It's important to prioritize healthy, whole foods with naturally occurring electrolytes. There are lots of foods packed with electrolytes, such as:
- Tofu, low-fat-dairy products and some plant-based milks contain calcium1
- Foods containing fiber, such as leafy greens, beans, nuts and whole grains are high in magnesium1
- Coconut water is rich in potassium7
- Lemon juice and raw honey are both sources of sodium, potassium and magnesium7
- Table salt contains sodium and chloride7
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 on which electrolytes are too high or too low, you may experience a variety of symptoms. Some people don’t feel any signs of an electrolyte imbalance, while others may have severe symptoms. Symptoms of an electrolyte imbalance may include:4
- 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 had a stomach flu. Signs of mild dehydration may include:8
- Dry mouth
- Thirst
- Dark urine
- Headache
- Muscle cramps
- Not peeing much
How are electrolyte levels tested?
Your provider may order blood tests to measure your electrolyte levels. These tests may be part of a routine wellness check or ordered based on your symptoms and physical exam.4
What are the ideal levels for electrolytes?
Providers use a range to determine “normal” (typical) levels of different electrolytes.
How can I get electrolyte supplements covered by insurance?
Most health plans don’t cover over-the-counter (OTC) supplements, but may cover those prescribed by a provider. You may be able to use your health savings account (if you have one) to pay for some supplements.
When should I seek medical attention?
Electrolyte imbalances can become serious if left untreated. Depending on the specific electrolytes, a severe imbalance could make you feel dizzy or confused, have a rapid or irregular heartbeat, or have seizures.9 In those cases, you may need emergency treatment.3
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