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They’re in your sports drinks and supplements – but what are electrolytes really doing in your body? Here’s what to know, plus expert insight on their benefits and how to get enough
Summary
1What are electrolytes?
Electrolytes are salts and minerals found in the blood that help keep you hydrated.
2What do electrolytes do?
Electrolytes are vital for your body to function correctly, especially in sports nutrition.
3What causes an electrolyte imbalance?
It could be dehydration, a poor diet, certain health conditions and exercising intensely without hydration afterwards.
Electrolytes are everywhere right now, from sports drinks to daily supplements, all promising to keep you hydrated and feeling your best. But what actually are they, and do you really need to top them up? From supporting hydration to helping your body function properly, electrolytes play a bigger role than you might think. Here’s what you need to know – plus when it might make sense to add more, with expert insight from H&B nutritionist Leila Weller-Kis.
What exactly are electrolytes?
Electrolytes are salts and minerals found in the blood. They help to conduct electrical impulses in the nerve and muscle cells of your body.1 Electrolytes in the human body include sodium, potassium, calcium, bicarbonate, magnesium, chloride and phosphate.2 Each play an essential role in the nervous system, keeping you hydrated, contracting muscles and regulating the pH system.3
We usually get all the electrolytes we need from maintaining a healthy and balanced diet. However, there can be times when we have an electrolyte imbalance.2
What do electrolytes do?
Electrolytes help your body function properly by carrying tiny electrical signals that keep things running smoothly.2 They’re involved in key processes like nerve signalling, muscle contraction and blood clotting.2
What causes an electrolyte imbalance?
While we usually get enough electrolytes by eating well and drinking enough fluids, there can be times when electrolytes become imbalanced. This could be due to dehydration, a poor diet, certain health conditions and exercising intensely without hydration afterwards.4
An electrolyte imbalance can have a range of different symptoms and these can be different from person to person. It also depends on what type of electrolyte imbalance you're experiencing, as well as how severe the imbalance is.
Electrolyte balance and sweating explained
Your body works hard to keep your electrolyte levels balanced but sweating can throw things off. When you sweat, you don’t just lose water –
you also lose electrolytes like sodium and potassium.8 If they’re not topped up, this can affect hydration and how your body functions, especially during or after exercise.
In most cases, eating well and drinking fluids is enough to keep everything in balance. But if you’re sweating a lot or being particularly active, it can be helpful to pay a bit more attention to replacing what’s lost.
Low electrolyte symptoms
Symptoms of an electrolyte imbalance may include tiredness, muscle weakness and changes in heartbeat.2 If you’re concerned about any symptoms you're experiencing, it’s essential to talk to your doctor or visit your local emergency service. A medical professional will be able to do an electrolyte blood test to help identify the cause of your symptoms and treat it.5
“Coconut water is very good for hydration because it's got high levels of electrolytes”
Dietary sources of electrolytes
Eating a healthy and balanced diet should give you all the electrolytes you need for day-to-day activities. However, there may be times when you want to eat high-electrolyte foods to replenish what you might have lost during intense exercise. Let's take a look...
Want to get your electrolytes in? Aim for a balance of each electrolyte, found in the following foods:6,7
- sodium: pickled foods and cheese
- chloride: table salt
- potassium: fruits and vegetables like bananas, avocado and sweet potato
- magnesium: seeds and nuts
- calcium: dairy products, fortified dairy alternatives and green leafy vegetables
Most bottled or tap water contains traces of sodium, potassium, magnesium and calcium, which are all electrolytes. However, the amount you get from water compared to something officially marketed as a sports drink can vary. According to Leila, “Coconut water is very good for hydration because it's got high levels of electrolytes.”
You can also add electrolytes through supplements, which may be beneficial during intense or prolonged exercise. Electrolyte supplements are often available as sports drinks but can also be taken as electrolyte powders or electrolyte tablets.7,3
"You won’t need to think about your electrolyte intake all the time. Instead, it’s good to understand when they’re most needed"
3 potential electrolyte drink benefits
- May improve performance
Sports drinks or electrolyte-enhanced waters may benefit you after exercise. It’s thought they may help you replenish the water, electrolytes and energy lost through sweat. Losing just 1-2% of your body weight in fluids can lead to decreased strength, speed and focus, so it’s important to replace the water you lose.8 On average, you lose around 1g of sodium with every litre of sweat.9 - Helps rehydrate during illness
Short-term illnesses like vomiting or diarrhoea aren't usually serious. But, when they continue for longer periods, they can quickly lead to dehydration if fluids and electrolytes aren't replaced.11 Drinking electrolytes after being sick or having diarrhoea may help to hydrate your body and replenish lost electrolytes.10
If you're nursing a hangover, electrolyte drinks might be a good way to help your body get back on track and hydrated. Alcohol is a diuretic, which means it removes fluids from the body.11 - May help with heat stroke
Heat-related illness can range from mild symptoms to something more serious. Normally, your body manages heat by releasing it through your skin and sweating. The key to preventing any heat-related illness is to limit your time in hot environments and make sure you drink plenty of fluids, as electrolytes help keep your body cool.12
When you’re hot, water, sports drinks and electrolyte drinks are recommended for hydration ahead of other drinks. This isn't only to replace electrolytes – caffeinated drinks like soft drinks, tea, coffee and alcohol may make dehydration worse.
When to take electrolytes
You won’t need to think about your electrolyte intake all the time. Instead, it’s good to understand when they’re most needed.
Most of us know we need to hydrate after exercise, but it's also important to support your body beforehand too.1 Taking electrolytes both before and after a workout can help to keep up fluid levels if you’re doing a high-intensity workout or working out in a hot environment. You could also try electrolyte supplements before going to sleep to avoid night-time dehydration.
Electrolytes FAQs
Yes, it’s possible to have too many electrolytes, especially if you’re overusing supplements or not balancing them with enough fluids. Your body needs the right balance, so it’s best to follow guidance on any products and stick to recommended amounts.
It really comes down to your lifestyle. For everyday routines, food and water are usually enough but during more active or warmer periods, it might be worth paying a bit more attention to your intake.
They can be helpful in hot weather, particularly if you’re sweating more than usual. As you lose fluids, you also lose key electrolytes like sodium, so topping them up can help support hydration – especially during exercise or long periods in the heat.
Signs can vary but some common ones include feeling unusually tired, muscle cramps, headaches and dizziness.2 These can happen if levels drop too low or become unbalanced, particularly after sweating, dehydration or not eating and drinking enough.
The final say
Electrolytes aren’t just for athletes; they’re part of how your body keeps everything ticking along. While you’ll usually get enough from your diet, there are moments – like workouts, warmer weather or after a long day – when a little extra support can come in handy. Unsure of which electrolyte might be right for you? We’ve gathered our favourite electrolyte drinks to support you for whatever you need.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
- NHS. Electrolyte test [Internet]. NHS [reviewed 2022 Mar 15; cited 2024 Oct 29]. Available from: https://www.nhs.uk/conditions/electrolyte-test/
- Shrimanker I, Bhattarai S. Electrolytes. StatPearls [Internet]. 2023 Jul 24 [cited 2024 Oct 29]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/
- Kardalas E et al. Hypokalemia: a clinical update. Endocr Connect [Internet]. 2018 Mar 14 [cited 2024 Oct 28]; 7(4). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5881435/
- Roswell Park. Electrolytes – What are they? What happens if you don’t get enough? [Internet]. Roswell Park [reviewed 2023 Aug 29; cited 2024 Oct 28]. Available from: https://www.roswellpark.org/cancertalk/202308/electrolytes-what-are-they-what-happens-if-you-dont-have-enough
- Balcı AK. General characteristics of patients with electrolyte imbalance admitted to emergency department. World Journal of Emergency Medicine [Internet]. 2013 [cited 2024 Oct 29]; 4(2):113. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4129840/
- MyFoodData. 10 Foods High in Electrolytes [Internet]. MyFoodData [reviewed 2024 Aug 23; cited 2024 Oct 29]. Available from: https://www.myfooddata.com/articles/high-electrolyte-foods.php#electrolyte-foods-list
- Riebl SK, Davy BM. The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSMs Health Fit J [Internet]. 2014 Nov 1 [cited 2024 Oct 29]; 17(6): 21-28. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4207053/
- Bates GP, Miller VS. Sweat rate and sodium loss during work in the heat. J Occup Med Toxicol [Internet]. 2008 Jan 29 [cited 2024 Oct 29]: 3(4). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2267797/
- Millard-Stafford M, Snow TK, Jones ML, Suh H. The Beverage Hydration Index: Influence of Electrolytes, Carbohydrate and Protein. Nutrients [Internet]. 2021 Sep 1;13(9): 2933. Available from: https://www.mdpi.com/2072-6643/13/9/2933
- NHS Inform. Dehydration [Internet]. NHS Inform [reviewed 2023 Feb 13; cited 2024 Oct 29]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/nutritional/dehydration
- Choi DH, Cho JY, Koo JH, Kim TK. Effects of Electrolyte Supplements on Body Water Homeostasis and Exercise Performance during Exhaustive Exercise. Applied Sciences [Internet]. 2021 Sep 29;11(19): 9093. Available from: https://www.mdpi.com/2076-3417/11/19/9093
- Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences [Internet]. 2011 [cited 2024 Oct 29]; 29 Suppl 1: S39-46. Available from: https://pubmed.ncbi.nlm.nih.gov/22150427/
