All About Electrolytes

Caya KerkhofOrthomolecular Advisor12 march 20254 min. reading time

Did you know that your body cannot function properly without electrolytes? These small but powerful minerals are the key players when it comes to your energy, muscle function, and hydration. Electrolytes are currently very popular, especially among athletes and those wanting to stay well-hydrated. But what exactly are electrolytes, and when do you need them? In this blog, you'll learn everything you need to know about electrolytes and how to ensure you get enough of them.

What are Electrolytes?

Electrolytes, also known as electrolytes, are minerals that help your body function properly. They assist in regulating your fluid balance, contracting your muscles, and transmitting signals in your nerves. Without electrolytes, your body would struggle with these essential tasks. The main electrolytes are sodium, potassium, calcium, and magnesium. Each of these minerals has its own function, and together they keep your body in balance. You obtain electrolytes from your daily diet, such as fruits, vegetables, dairy, and nuts. You can also find more and more electrolyte powders or drinks containing electrolytes.

Who Needs Electrolytes?

Everyone needs electrolytes, but some people might benefit from a little extra. Do you exercise a lot? Then you lose electrolytes through sweat. Are you following a keto diet? Then your fluid balance might change.

Where Are Electrolytes Found?

Electrolytes are found in various types of food and are crucial for your body to function well. Fortunately, you don't have to search hard to find them! If you eat a varied diet, you'll quickly get enough. Keep your electrolytes in check with:

Sodium: important for fluid balance and nerve function. Found in salt, soy sauce, broth, and processed foods (beware: not too much!).
Potassium: good for blood pressure and muscle function. Found in bananas, avocados, spinach, sweet potatoes, and beans.
Calcium: supports bones and muscles. Good sources of calcium are dairy products, almonds, sesame seeds, and leafy green vegetables.
Magnesium: involved in over 300 functions in the body, including muscles, energy, and mood. Found in nuts, seeds, whole grains, and dark chocolate. Read more about foods with magnesium here.
Chloride: plays a role in digestion in the stomach. Found in salt, tomatoes, celery, and olives.
Phosphorus: important for energy production and contributes to the normal functioning of cell membranes. Found in meat, fish, dairy, whole grains, and nuts.

Some foods contain multiple electrolytes at once and are therefore particularly smart to eat. For instance, coconut water is a natural thirst quencher full of potassium and magnesium – ideal after an intensive workout. Nuts and seeds, such as almonds and pumpkin seeds, provide a nice mix of magnesium, calcium, and potassium, which helps with muscle recovery and energy. Leafy green vegetables are rich in potassium and magnesium and are easy to incorporate into your meals. And a bowl of broth? It's perfect for replenishing your sodium and chloride, especially after heavy sweating.

In addition to food, you can also supplement electrolytes through supplements, such as electrolyte powders, drinks, and tablets. These can be handy if you sweat a lot due to exercise or need extra support with hydration. This is always as a supplement to a healthy and varied diet, and never as a replacement.

What Types of Electrolytes Are There?

There are different ways to replenish electrolytes. You can get them from your diet, such as coconut water, bananas, nuts, and leafy greens. But sometimes that's not enough, especially if you exercise a lot or have an increased need. In that case, supplements can be a handy addition to a healthy and varied diet.

Electrolyte Powders: soluble powders that you mix with water. They contain a mix of minerals and are popular with athletes and people looking to optimise their hydration.
Electrolyte Drinks: these ready-to-drink beverages often contain not only electrolytes but also extra ingredients like B vitamins, coconut water, or glucose.
Electrolyte Tablets: tablets that you dissolve in water or take as a supplement. They usually contain no added sugars and are ideal for daily use.

What Do Electrolytes Do?

Electrolytes are important for various bodily functions. They ensure that your body continues to function well, whether you have an active lifestyle, exercise a lot, or simply want to stay hydrated. These minerals work together to allow your muscles to move properly, your nerves to transmit signals, and your fluid balance to stay in check.

Fluid Balance: electrolytes help the body regulate its water and mineral balance, which is essential for proper hydration.
Muscle Function: electrolytes support the muscles.
Nerve Signals: electrolytes ensure that your nerves function well and transmit signals correctly, allowing your body to continue functioning smoothly.
Blood Pressure Regulation: especially sodium and potassium play a crucial role in maintaining blood pressure.

How to Use Electrolytes?

You can get electrolytes through your diet or with a handy supplement, such as powder or ready-made (sports) drinks. Do you exercise a lot or experience fluid loss due to heat or illness? Then an electrolyte drink or powder can be a good supplement. Prefer products without added sugars or artificial colourings.

How Many Electrolytes Per Day?

How many electrolytes you need depends on factors such as diet, how much you exercise, and individual needs. The recommended daily intake per mineral is set at:

Sodium: maximum 2300 mg per day (but be cautious if you have high blood pressure)
Potassium: 3500 mg per day
Calcium: 950-1200 mg per day
Magnesium: 300-350 mg per day
Chloride: 2300 mg per day
Phosphorus: 700 mg per day

A varied diet with enough electrolytes is important.

Good to Know

Electrolytes are important for a well-functioning body. Whether you exercise, live in a warm climate, or need extra support due to a specific diet, ensure you get enough electrolytes through food or supplement if necessary. Always choose natural sources and avoid unnecessary additives in electrolyte supplements.