All About Electrolytes

Caya KerkhofOrthomolecular Advisor12 march 20254 min. reading time

Did you know that your body cannot function properly without electrolytes? These small yet mighty minerals are the key players when it comes to your energy, muscle function, and hydration. Electrolytes are very popular nowadays, especially among athletes and those who want to stay well hydrated. But what exactly are electrolytes and when do you need them? In this blog, you will read 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 help regulate your fluid balance, contract your muscles, and transmit signals in your nerves. Without electrolytes, your body would struggle with these important 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 get electrolytes from your daily diet, such as fruit, vegetables, dairy, and nuts. You can also find more and more electrolyte powders or drinks with electrolytes in them.

Who needs electrolytes?

Everyone needs electrolytes, but some people can benefit from a little extra. Do you exercise a lot? Then you lose electrolytes through sweat and replenishing them can help prevent dehydration and muscle cramps. Are you on a keto diet? Then your fluid balance can change, making you more likely to have a deficiency. Also, in cases of diarrhoea, vomiting, or intense exertion, it is wise to take electrolytes to replenish the lost fluids and minerals.

Where are electrolytes found?

Electrolytes are found in various types of food and are super important for your body to function well. Fortunately, you don’t have to search hard for them! With a varied diet, you quickly get enough of them. Keep your electrolytes up with:

Sodium: important for fluid balance and nerve function. Found in salt, soy sauce, broth, and processed foods (note: not too much!).
Potassium: good for blood pressure and muscle function. You find it in bananas, avocados, spinach, sweet potatoes, and beans.
Calcium: supports bones and muscles. Good sources of calcium are dairy products, almonds, sesame seeds, and green leafy vegetables.
Magnesium: involved in more than 300 functions in the body, including muscles, energy, and mood. Magnesium is 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 cell repair. Found in meat, fish, dairy, whole grain products, and nuts.

Some foods contain multiple electrolytes at once and are therefore especially smart to eat. For instance, coconut water is a natural thirst quencher full of potassium and magnesium – ideal after an intense 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. Green leafy vegetables are full of 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.

Besides food, you can also supplement electrolytes via supplements, such as electrolyte powders, drinks, and tablets. These can be handy if you sweat a lot from exercising, have a low carbohydrate intake, or need extra support with hydration.

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 solution.

Electrolyte powders: soluble powders that you mix with water. They contain a mix of minerals and are popular with athletes and people who want 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 for a quick recharge after exertion.
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 just want to stay hydrated. These minerals work together to keep your muscles moving properly, your nerves transmitting signals, and your fluid balance maintained. Without enough electrolytes, you may experience cramps, fatigue, and even disrupted heart function. That’s why it’s important to know how to replenish them and where to get them from.

Fluid balance: electrolytes help the body regulate water and mineral balance, which is essential for proper hydration.
Muscle function: electrolytes support muscle contractions and prevent cramps.
Nerve signals: electrolytes ensure that your nerves work properly and transmit signals correctly. This allows your body to function smoothly.
Blood pressure regulation: especially sodium and potassium play a crucial role in maintaining blood pressure.

How to use electrolytes?

You can get electrolytes from your diet or with a convenient supplement, such as powder or ready-to-drink (sports) beverages. 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. Preferably choose products without added sugars or artificial colours, so your body only gets what it really needs.

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 amounts per mineral are set at:

Sodium: maximum of 2300 mg per day (but be careful 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

Too low or too high an intake can cause health problems, such as muscle cramps, fatigue, or disrupted heart function. A varied diet with enough electrolytes is therefore 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, make sure you get enough electrolytes through food or supplements. Always choose natural sources and avoid unnecessary additives in electrolyte supplements.