The main electrolytes are sodium, potassium, magnesium, calcium and chloride, which we get from our diet and fluids.
Electrolyte deficiencies can lead to fatigue, muscle cramps, nervous system disorders and other health complications.
Athletes, seniors and people exposed to high temperatures or suffering from digestive problems have a higher need for electrolytes.
What are electrolytes, and why should you care?
It's common knowledge that adequate hydration is crucial for proper body function, but water alone is sometimes not enough. Whether you need energy for a workout, are recovering from the flu, or are trying to make it through a hot summer day, your body requires electrolytes. These important minerals help maintain proper pH balance, regulate the amount of fluid in your body, support muscle contractions, and much more.
Some of the essential electrolytes you need to take in from your diet and fluids include sodium, potassium, calcium, phosphorus, chloride and magnesium. These allow the body to function properly and remain in optimal condition.
Electrolytes: Our body's little heroes
Electrolytes are minerals that carry an electrical charge in our body. As a result, they help to transmit signals between cells, influence muscle activity, regulate the amount of water in the body and maintain the correct acid‑base balance (the balance between acidic and basic environments). The most important electrolytes include:
Sodium (Na⁺) - crucial for maintaining fluids in the body and the proper functioning of nerves and muscles.
Potassium (K⁺) - helps with blood pressure regulation and supports muscle and heart function.
Magnesium (Mg²⁺) - contributes to normal muscle function, nervous system and metabolism.
Calcium (Ca²⁺) - important not only for healthy bones but also for muscle contraction.
Chloride (Cl-) - helps maintain fluid balance and is involved in digestion.
Each plays a specific role in the body, and together, they form the perfect team to keep our bodies functioning.
Electrolyte deficiency: When the body loses balance
Electrolyte imbalance can occur with excessive sweating, dehydration, diarrhoea and vomiting, as well as an unbalanced diet or too much water without electrolytes (e.g., drinking distilled water). Each electrolyte has its specific role, and its deficiency manifests itself differently:
Low sodium levels (hyponatremia)
Dizziness, confusion, headache
Nausea and vomiting
Low potassium (hypokalemia)
Muscle weakness, cramps
Cardiac arrhythmias
Fatigue and irritability
Low magnesium (hypomagnesaemia)
Restlessness, nervousness, sleep disturbances
Muscle twitching and cramps
Increased risk of osteoporosis and heart problems
Low calcium levels (hypocalcemia)
Tingling and tingling in the limbs
Muscle cramps
Weakening of bones and teeth
Most of the time, these deficiencies do not occur overnight, but if we neglect our intake for a long time or have an increased loss (e.g., through sport, stress or illness), more severe symptoms can occur.
Where can we find electrolytes in our diet?
The optimal way to achieve and maintain electrolyte balance is through a healthy and varied diet.
Learn more: How to Eat More Healthy?
Below are some foods that provide important electrolytes:
Sodium.
Chloride: Salt
Potassium: Fruits and vegetables such as bananas, avocados and sweet potatoes
Magnesium: Seeds and nuts
Calcium: Dairy products, fortified dairy alternatives
Some electrolytes, such as bicarbonate (bicarbonate), are naturally produced by the body, so dietary intake need not be addressed. Various powdered electrolytes or sports drinks can also be considered sources of electrolytes.
Dietary supplements with electrolytes
Dietary electrolyte supplements are special products designed to replenish minerals that the body loses through sweating, vomiting or diarrhoea, or when dietary intake is low. They contain key electrolytes such as sodium, potassium, magnesium, calcium and chloride, often in an easily absorbed form.
These supplements can take a variety of forms:
Powders - water soluble, ideal for rapid hydration
Tablets/capsules - handy on the go, no added sugar
Sports drinks - often contain electrolytes + carbohydrates for energy
Electrolyte supplements are especially popular with athletes, people who engage in intense physical activity, and those who need quick rehydration (e.g., after illness, diarrhoea, or excessive sweating).
What are the benefits of electrolyte supplements?
1. Supporting athletic performance
Electrolytes help maintain hydration and improve performance during physical activity. For sports longer than 60‑90 minutes, it is optimal to supplement electrolytes along with carbohydrates. The primary electrolyte in athletes is sodium, which accelerates water absorption in the intestine and increases water retention in the body.
Potassium also helps regulate fluid levels in the body, and chloride contributes to maintaining the acid‑base balance.
2. Rehydration during illness
There is an excessive loss of electrolytes and water, whether it's the flu, fever, traveller's diarrhoea or vomiting, or any other illness. In this case, water with electrolytes is easier for the body to digest, and water is absorbed more quickly.
In addition, sodium, potassium, chloride and calcium can support the immune system through their effect on apoptosis - apoptosis is the process by which the body gets rid of dysfunctional cells.
3. Preventing heat stroke or heat exhaustion
Electrolytes help to transport nutrients into cells and carry away waste substances, thereby supporting proper organ function. In hot environments, the body loses electrolytes through sweating, which can lead to dehydration and overheating. Regular hydration, including electrolyte drinks, helps prevent heat stroke and heat exhaustion.
What electrolytes should you choose?
There are many different products on the market with different formulations. The ideal product may be different for everyone. For example, one product may be suitable for a top athlete, while another may be more suitable for the average person trying to lose weight.
Electrolyte content
Our primary interest is, of course, the total electrolyte content. The main component should be sodium, which plays the most important role in hydration. An appropriate sodium content follows from the recommended dose of 300‑600mg of sodium per hour of exercise.
In addition, the product should contain chloride, calcium, magnesium and potassium.
Carbohydrates
The carbohydrates contained in the drink are beneficial for athletes because they support performance and endurance during physical activity. They also speed up water absorption and help maintain optimal hydration.
On the other hand, for people who do not strive for maximum sports performance and want to lose weight, for example, it is preferable to choose drinks without added sugar or other carbohydrates. In this case, it is better to reach for a product with sweeteners such as stevia or others.
Osmolality
Osmolality is a key parameter of an electrolyte drink. For optimal hydration, a hypotonic drink with an osmolality below 280 mOsmol/l is ideal. For powdered electrolytes, it is therefore important to follow the recommended dilution according to the label instructions.
Who benefits from electrolytes?
Athletes: During intense exercise, electrolytes are lost through sweat, which can lead to fatigue and poorer athletic performance. Electrolyte drinks support performance, hydration and recovery, especially in endurance sports.
High temperatures: Spending extended periods of time in hot environments also means a greater loss of electrolytes and water through sweat. This increases the risk of heat stroke and heat exhaustion. Water intake with electrolytes greatly reduces this risk.
Indigestion or fever: Excessive electrolyte loss occurs due to indigestion or high fevers. Supplementing electrolytes keeps the body hydrated and can speed recovery.
Seniors: In older age, the feeling of thirst is suppressed, and seniors are therefore also often at risk of dehydration.
Hangovers: Alcohol causes dehydration and loss of electrolytes, which contributes to nausea and headaches. Electrolytes help restore fluid balance and speed recovery.
Long flights: Dry air in the plane, along with lower water availability, can lead to dehydration, which increases the risk of deep vein thrombosis. Water intake with electrolytes can reduce this risk.
Who are electrolytes not suitable for?
While electrolytes are essential for the body, it does not always mean the more, the better. For example, people with kidney disease or high blood pressure and cardiovascular disease should watch their electrolyte intake.
Some medications affect the management of electrolytes in the body, so it is advisable to consult a doctor about these supplements. Examples of these medications include diuretics, ACE inhibitors, corticosteroids and aldosterone inhibitors.
Bottom line
Electrolytes are essential for the proper functioning of the body, and their balance affects hydration, muscle function and the nervous system. A healthy diet will usually ensure an adequate supply, but in situations where there is an increased loss (e.g., during sport, illness or in the heat), supplementation is advisable. The choice of the right electrolyte drink should be tailored to individual needs and health status. Although electrolytes are essential, their excessive intake may not always be beneficial, so it is important to approach their consumption with discretion.
