Your electrolyte FAQs, answered:
What are electrolytes?
Electrolytes are essential minerals found in the body, which support cognitive and physical functions. The key electrolytes include sodium, potassium, calcium, magnesium, chloride, bicarbonate and phosphate.
Explaining the function of electrolytes in the body, Dr. Naomi Newman-Beinart (PhD), health expert and nutritionist (BSc), told us: “Electrolytes are minerals in the body that carry an electrical charge and help regulate essential functions such as hydration, nerve signalling, muscle contractions, maintains fluid balance, supports overall cellular vitality, and pH balance.”
However, when our natural supply has depleted it can throw the body out of whack. The expert continues: “Electrolyte imbalances can occur due to various factors, including intense physical activity, excessive sweating, illness, or an inadequate diet. It’s crucial to address these imbalances promptly to keep your body performing at its best.”
If you are unsure whether you need to take electrolyte supplements, Dietitian Fit founder, Karine Patel, shared the telltale signs you need to watch out for. She shared: “Signs you might require electrolytes include: muscle cramps, fatigue, dizziness, and excessive thirst.”
What is the fastest way to replenish electrolytes?
If you are lacking in electrolytes it can take a few minutes, or hours, for electrolyte supplements to kick in, although this depends on the product, the dosage, and how severe the electrolyte imbalance may be.
Dr. Tam highlighted that ready-to-drink electrolytes capsules and powders are ideal for fast absorption into the body. The Wellgevity founder explained: “Powders or sachets are convenient, offer fast absorption, and often include vitamin C or antioxidants. Ready-to-drink solutions are also good for quick hydration.” While electrolytes in capsule form are “best for endurance athletes on the go”, the expert added.
When should you take electrolytes?
Knowing when to take electrolytes depends on each individual, the formula, form, as well as the activity and situation you are in.
Dr. Naomi explained: “The frequency of taking electrolytes depends on your activity level, climate, and overall health. For most people, a balanced diet provides sufficient electrolytes. However, you may need to replenish them more frequently if you exercise intensely, experience dehydration due to vomiting or diarrhoea, or spend time in extreme heat. For those in these situations, consuming electrolyte-rich drinks or supplements after the activity, or during the illness, can help maintain balance.”
The expert explained electrolytes can be consumed during “intense or prolonged” workout sessions to “stave off dehydration and support optimal performance”. However, electrolytes can also be taken pre or post-exercise to “replenish any lost minerals and aid recovery”, shared Dr. Naomi.
Is it healthy to drink electrolytes every day?
All of the experts agreed that our body contains natural electrolytes, which can be maintained through a healthy balanced diet, therefore we may not need electrolytes every day.
Boots Nutritionist, Vicky Pennington, explained: “Our bodies naturally regulate electrolyte levels, so supplementation is only really necessary when you are experiencing an imbalance, which occurs most commonly when we have lost more fluid than normal.”
There is some concern over whether you can take too many electrolytes. Pennington highlighted that too many electrolytes can be counter-productive, and could potentially cause an “electrolyte imbalance”.
All experts support that people should adhere to the directions of use of the electrolyte they are taking, and to consult a medical professional before use if unsure whether to take the supplement.
Are there any dangers or downsides to taking electrolyte supplements?
The question on many people’s lips is if there is any danger or side effects to taking electrolytes, or exceeding the recommended allowance.
Dr. Naomi addressed the concerns: “It is possible to take too many electrolytes, which can lead to imbalances that may be harmful. Too much sodium can lead to high blood pressure and dehydration, excess potassium can affect heart function, and may be dangerous for those with kidney problems. While too much magnesium can cause diarrhoea, nausea, and low blood pressure, and a calcium overload may lead to kidney stones or impaired absorption of other minerals. Balance is key.”
Dr. Tam added that excess sodium from consuming too many electrolytes can cause bloating or high blood pressure, and lead to digestive issues. While Dr. Naomi highlighted that individuals with medical conditions, such as kidney disease, high blood pressure, heart conditions, or on specific medication, should take extra caution when taking electrolyte supplements so not to exacerbate their ailment.
All of the experts urged those with medical conditions, are pregnant, or are unsure if they should take electrolytes, must speak to a medical professional.
What are the top natural sources of electrolytes?
While the body naturally produces electrolytes, those reserves can be replenished through a healthy balanced diet.
Karine Patel encouraged eating whole foods, including salted nuts, pickles, olives, broth and miso soup to boost the sodium levels. She also suggested potassium-rich ingredients, such as bananas, avocados, potatoes, oranges and spinach, as well as nuts, seeds and leafy greens for a natural boost of magnesium. Dairy products, tofu, and sardines are recommended for their calcium benefits, table salt, seaweed, tomatoes and celery for a dose of chloride, as well as poultry, fish, eggs, dairy and lentils for phosphorus.
For those who want to make their own natural electrolyte drink from scratch can do so with four simple ingredients. Karine suggested mixing ¼ teaspoon of salt, ½ teaspoon of honey, and the juice of half an orange with 500ml water to create a homemade electrolyte drink for less.
After something else? Here’s why you might need electrolytes in skincare. Elsewhere, shop the best probiotics for women, the best cortisol supplements, best NAD supplements, best multivitamins, best biotin supplements for hair growth, pre-workout supplements, best collagen supplements and best Lions Mane supplements.