All about electrolytes
Electrolytes are minerals involved in various physiological processes in the body, helping it to function properly. Some electrolytes, such as magnesium and potassium, contribute to normal muscle and nerve function. Electrolytes are very popular these days and are often used by athletes, especially during prolonged exercise. But what exactly are electrolytes, and when do you need them? In this blog, you’ll read everything you need to know about electrolytes and how to make sure you get enough of them.
What are electrolytes?
Electrolytes are minerals that occur in dissolved form in body fluids and support the body’s proper functioning. Some minerals, such as magnesium and chloride, contribute to electrolyte balance and therefore your overall mineral balance. Minerals such as magnesium, calcium and potassium contribute to normal muscle function. Potassium and magnesium contribute to the normal functioning of the nervous system and support the transmission of signals within your nervous system. These minerals play a role in various processes in the body. The main electrolytes are sodium, potassium, calcium and magnesium. Each of these minerals has its own function, and together they help keep your body in balance. You get electrolytes from your everyday diet, such as fruit, vegetables, dairy and nuts. You’ll also increasingly find electrolyte powders or drinks containing electrolytes.
Who are electrolytes for?
Everyone needs electrolytes, and in certain situations—such as intense exercise or hot weather—mineral loss through sweat can increase. Do you exercise a lot? Then you lose electrolytes through sweat. Following a keto diet? Then your fluid balance may change.
What foods contain electrolytes?
You can find electrolytes in many different foods, and they are important in supporting certain bodily functions. Luckily, you don’t have to search hard for them! If you eat a varied diet, you’ll usually get enough. Keep your electrolyte levels up with:
- Sodium: found in salt, soy sauce, stock/broth and processed foods (note: not too much!).
- Potassium: contributes to the maintenance of normal blood pressure and normal muscle function. You’ll find it in bananas, avocados, spinach, sweet potatoes and beans.
- Calcium: is needed for the maintenance of normal bones and contributes to normal muscle function. Good sources of calcium include dairy products, almonds, sesame seeds and green leafy vegetables.
- Magnesium: is involved in more than 300 functions in the body and contributes, among other things, to normal muscle function, energy-yielding metabolism and normal psychological function. Magnesium is found in nuts, seeds, whole grains and dark chocolate. Read more here about foods containing magnesium.
- Chloride: contributes to normal digestion through the production of stomach acid. Found in salt, tomatoes, celery and olives.
- Phosphorus: contributes to normal energy-yielding metabolism and the normal function of cell membranes. Found in meat, fish, dairy, wholegrain products and nuts.
Some foods contain several electrolytes at once, making them an especially smart choice. Coconut water, for example, is a natural thirst-quencher packed with potassium and magnesium—ideal after an intense workout. Nuts and seeds, such as almonds and pumpkin seeds, provide a great mix of magnesium, calcium and potassium. Green leafy vegetables are rich in potassium and magnesium and are easy to incorporate into meals. And a bowl of broth? It’s perfect for topping up sodium and chloride, especially after heavy sweating.
In addition to food, you can also top up electrolytes via supplements, such as electrolyte powders, drinks and tablets. These can be useful if you sweat a lot through exercise, to replenish the minerals that may be lost during exertion. This should always be in addition to a healthy, varied diet—never as a replacement.
What types of electrolytes are there?
There are different ways to replenish electrolytes. You can get them from foods such as coconut water, bananas, nuts and leafy greens. But sometimes that isn’t enough—especially if you exercise a lot or have increased needs. In that case, supplements can be a convenient addition to a healthy, varied diet.
- Electrolyte powders: soluble powders that you mix with water. They contain a blend of minerals and are popular with athletes and people who want to optimise hydration.
- Electrolyte drinks: these ready-to-drink beverages often contain not only electrolytes, but also additional ingredients such as B vitamins, coconut water or glucose.
- Electrolyte tablets: tablets you dissolve in water or take as a supplement. They usually contain no added sugars and are ideal for everyday use.
What do electrolytes do?
Electrolytes are important for various bodily functions:
- Fluid balance: magnesium helps maintain the body’s normal balance of water and minerals.
- Muscle function: magnesium, calcium and potassium contribute to normal muscle function.
- Nerve signals: potassium and magnesium contribute to the normal functioning of the nervous system.
- Blood pressure regulation: potassium contributes to the maintenance of normal blood pressure.
How do you use electrolytes?
You can get electrolytes through your diet or via a convenient supplement, such as a powder or a ready-to-drink (sports) beverage. Do you exercise a lot or are you dealing with fluid loss due to heat or illness? Then an electrolyte drink or powder can be a good addition. Prefer products without added sugars or artificial colourings.
How many electrolytes per day?
How many electrolytes you need depends on factors such as your diet, how active you are and your individual needs. The recommended daily amounts per mineral are set at:
- Sodium: maximum 2,300 mg per day (but take care if you have high blood pressure)
- Potassium: 3,500 mg per day
- Calcium: 950–1,200 mg per day
- Magnesium: 300–350 mg per day
- Chloride: 2,300 mg per day
- Phosphorus: 700 mg per day
A varied diet with enough electrolytes is important.
Good to know
Electrolytes are minerals that have various functions in the body. Whether you exercise, live in a hot climate or need extra support due to a specific diet, make sure you get enough electrolytes through food, and consider topping up with supplements if needed. Always choose natural sources and avoid unnecessary additives in electrolyte supplements.
Sources
- Voedingscentrum. (n.d.-a). Reference intake. Accessed 4 March 2025, from https://www.voedingscentrum.nl/encyclopedie/referentie-inname.aspx
- Voedingscentrum. (n.d.-b). Minerals. Accessed 4 March 2025, from https://www.voedingscentrum.nl/encyclopedie/mineralen
- Voedingscentrum. (2022). Recommended daily amounts for adults. Accessed 4 March 2025, from https://www.voedingscentrum.nl/Assets/Uploads/voedingscentrum/Documents/ADH%20tabel%20Scheurblok%202022%20volwassen.pdf
- Healthline. (2018). Electrolytes: Definition, functions, imbalance and sources. Accessed 4 March 2025, from https://www.healthline.com/nutrition/electrolytes
- Healthline. (2018). Electrolytes food: 25 foods for electrolyte function and more. Accessed 4 March 2025, from https://www.healthline.com/health/fitness-nutrition/electrolytes-food
- Stichting Orthomoleculaire Geneeskunde en Voeding (SOHF). (n.d.). Electrolytes in balance. Accessed 4 March 2025, from https://www.sohf.nl/nutrienten/elektrolyten
