Much like creatine, electrolytes once seemed like a supplement reserved for long-distance runners and elite athletes. (And if you’re asking yourself, what are electrolytes, stay with me – we’ll get there.) Occasionally, you might come across a wellness influencer sprinkling Himalayan sea salt into a glass of water, claiming the electrolytes would help with hydration, fatigue and mental cognition. For most, though, electrolytes were not on the radar. Now, though, electrolyte brands abound – and they’re not just targeted at the pro athlete.
Keen to cut through the noise, I set out to investigate exactly what electrolytes are, how much can be absorbed from food, and whether they’re really something the average exerciser should be introducing into their routine.
What are electrolytes?
“Electrolytes are essential minerals that carry an electric charge when dissolved in water,” Dr Elise Dallas, women’s health GP at the London General Practice explains to British Vogue. “Electrolytes include sodium, potassium, calcium, magnesium, chloride, phosphate and bicarbonate.”
While electrolyte supplements are increasingly widely available, the salt you put in your pasta water or on top of food is an electrolyte in the same way. Similarly, the potassium you glean from a banana, the calcium in a bowl of yoghurt or the magnesium found in leafy greens are all electrolytes – just not in powdered or packaged form. Here’s a quick reminder of all the electrolytes found in food:
- Sodium: table salt, pickled foods, olives, cheese
- Potassium: bananas, potatoes, leafy greens, avocados, beans
- Magnesium: nuts, seeds, whole grains, dark chocolate, leafy greens
- Calcium: dairy products, fortified plant milks, leafy greens, canned fish with bones
- Chloride: table salt (sodium chloride), seaweed, olives, tomatoes
- Phosphorus: meat, dairy, nuts, seeds, whole grains
How do electrolytes work in the body?
“Electrolytes are like tiny powerhouses, responsible for maintaining fluid balance, supporting hydration, facilitating nerve function, and regulating muscle contractions, and they can also help with hormonal balance and brain function,” registered nutritional therapist Lucia Stansbie explains. If the level of electrolytes in the body runs too high or drops too low, disruption of normal body functions can occur.
How do we lose electrolytes?
Humans absorb most of their electrolytes from fruits, vegetables, dairy, nuts, seeds, salt and pickled foods, and can lose them through sweat, elimination, vomiting and diarrhoea, Dr Dallas tells me. The body can also lose electrolytes through intense exercise, spending time in hot environments like saunas, steam rooms and warm climates, as well as certain diuretic medications and ageing – which can affect the kidneys’ ability to regulate electrolytes efficiently, she further explains.
One surprising way we can deplete the body of electrolytes is through excessive water consumption. “People who drink three or more litres of water a day – who think they’re doing something good for their bodies – find that it actually leads to excessive urination and a subsequent loss of electrolytes,” says Stansbie. Another is a similar, seemingly healthy habit: “Those who avoid salt entirely are missing out on two essential electrolytes: sodium and chloride,” she notes.
What are the symptoms of low electrolytes?
Low electrolyte balance can manifest as:
- Fatigue
- Weakness
- Confusion
- Muscle spasms
- Nausea and vomiting
- Headaches
Is it good to drink electrolytes every day?
If you tend to eat a balanced, varied diet, then do you need to supplement with electrolytes? According to the experts, probably not. “While proper electrolyte balance is genuinely important for health and wellbeing, most people with normal diets and activity levels don’t need specialised supplements on a daily basis,” says nutritional neuroscientist Amy Reichelt. “Especially if your diet contains high levels of sodium chloride (table salt) or you don’t drink enough water.”
Even for those who exercise regularly, Reichelt takes a dim view of electrolyte supplements. “They provide convenient hydration for occasional needs such as if in a hot environment, people who sweat and exercise a lot, or if you have food poisoning or vomiting or diarrhoea. However, most prepackaged electrolyte supplements are expensive and can contain added sugars or artificial ingredients, and overuse could also lead to electrolyte imbalances.”
For women, there’s a compelling argument that supplementing with electrolytes can help with fatigue and muscular cramps caused by iron and electrolyte loss during menstruation. “Similarly, during menopause, symptoms like excessive sweating and night sweats can lead to shifts in electrolyte balance. In pregnancy, too, increased fluid needs can alter electrolyte levels, with magnesium being especially important to prevent leg cramps,” advises Dr Dallas.
When looking for a quality electrolyte supplement, Dr Dallas says to find one that contains a “mix of key minerals, such as sodium, potassium, calcium, magnesium, and chloride, to ensure proper hydration and mineral replenishment.” Beyond that, pick one with minimal artificial additives like sweeteners, flavours or colours.
How exercise affects electrolyte balance
Celebrity personal trainer Aimee Victoria Long says that the type, intensity and length of the exercise you do can affect the electrolyte balance in your body. “HIIT (high intensity interval training) usually results in significant sweating, which can make supplementing with electrolytes a good idea. It’ll help replenish minerals lost through sweating. Endurance sports and prolonged activities like running can also benefit from supplementation.”
If you don’t exercise regularly, or tend to stick to low-impact workouts like Pilates or yoga in cool environments, Long says not to worry too much. Instead, focus on adequate hydration and eating a balanced diet of vitamins, antioxidants, protein, healthy fats, complex carbohydrates and fibre.
Is there anyone who shouldn’t take electrolytes?
“Individuals with heart conditions, especially heart failure or hypertension, should avoid excessive sodium intake, as it can worsen fluid retention and blood pressure. People with Addison’s disease or other endocrine disorders may require careful monitoring of their electrolytes. Additionally, those on diuretics or medications that affect electrolyte levels should consult a healthcare provider before using supplements,” cautions Dr Dallas.
This article first appeared on Vogue.co.uk
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