Electrolytes: What They Do, Why You Need Them & When To Take Them

What are electrolytes?

Electrolytes are minerals that become electrically charged when dissolved in water or body fluids [1]. This electrical charge allows them to help regulate several important body processes, including hydration, muscle function, nerve signals and pH balance [1].

The main electrolytes in the body include:

• Sodium
• Potassium
• Magnesium
• Calcium
• Chloride
• Phosphate
• Bicarbonate

These minerals work together to help the body maintain internal balance [1]. This balance is important because even small changes in fluid and mineral levels can affect how the body feels and functions [2].

Electrolytes are naturally present in many foods and drinks. They can also be consumed through products such as electrolytes tablets, electrolytes powder and ready-to-drink electrolyte drinks.

Who are electrolytes for?

Electrolytes may be useful for people who want to enhance the absorption of water during physical exercise and replace minerals lost through sweat or fluid loss.

While they are often linked to sport, electrolytes can also be relevant during hot weather, fasting routines, busy lifestyles, travel, or after periods of increased fluid loss [1,2].

Electrolytes may be suitable for:

• Active people and gym-goers who lose fluids and minerals through sweat during training. Sweat contains electrolytes such as sodium, chloride, potassium, calcium and magnesium, and losses can vary between individuals [3].
• Runners, cyclists and endurance athletes doing longer sessions, especially when exercise lasts a long time or takes place in warm conditions. Sports nutrition guidance recognises that fluid and electrolyte replacement can be important when sweat losses are high [4].
• People exercising in hot weather or humid conditions, where sweat loss may increase and hydration needs may be higher [4].
• People following fasting routines who want hydration support without added sugar or calories. During fasting windows, electrolyte intake from food may be reduced, so some people may choose zero-calorie electrolytes as part of their routine. However, fasting is not suitable for everyone and should be approached carefully [5].
• People with busy lifestyles who want a convenient way to support hydration, especially when water intake, meals or mineral-rich foods are inconsistent.
• Anyone who sweats heavily through exercise, physical work or warm climates, as higher sweat rates may increase fluid and electrolyte losses [3,4].
• People looking for an alternative to sugary sports drinks, as electrolyte tablets or powders, may offer a lower-sugar way to add key minerals to water, depending on the product.

Electrolytes are not only for athletes. They can be a simple addition to a balanced routine when hydration needs are higher than usual. However, they are not necessary for everyone every day.

Most people can support normal electrolyte intake through a varied diet and regular fluids. Always follow the product label, and speak to a healthcare professional if you have a medical condition, take medication, or are unsure whether electrolyte supplements are suitable for you [2].

Are electrolytes good for you?

Yes, electrolytes are essential for normal health. Your body needs them every day to support hydration, nerve function, muscle function and fluid balance [1].

However, more electrolytes are not always better. The aim is balance. Electrolyte levels can become too low or too high, and both situations may cause symptoms or require medical attention [2].

For many people, electrolytes come from food and fluids. But in real life, hydration needs are not always that simple. Busy routines, exercise, warm weather, fasting, travel and heavy sweating can all increase fluid and mineral losses, making electrolyte support a practical addition to your daily wellness routine.

Extra electrolytes may be especially useful if you:

• Sweat during workouts, running, cycling or gym sessions
• Exercise in warm or humid weather
• Follow intermittent fasting or low-calorie routines
• Often feel thirsty even after drinking water
• Want a convenient alternative to sugary sports drinks
• Have long, busy days where meals and hydration are inconsistent
• Travel often or spend long periods on the go
• Sweat heavily through physical work or active lifestyles

This is where electrolyte tablets or powders can be helpful. They offer a simple way to add key minerals to water, helping you support hydration when your body may need more than plain water alone.

For everyday use, always follow the product label and choose an electrolyte supplement that suits your routine, activity level and dietary needs.

People with kidney problems, heart conditions, high blood pressure, fluid restrictions, or those taking medication that affects fluid or mineral balance should speak to a healthcare professional before using electrolyte supplements [2].

Types of electrolytes and why they matter

Each electrolyte has a specific role in the body. Understanding the main types can help you see why a balanced intake is important.

Sodium

Sodium helps regulate fluid balance and supports normal nerve and muscle function [1]. It is also one of the main electrolytes lost through sweat.

Sodium is found in salt-containing foods, electrolyte drinks and many sports hydration products. However, sodium intake should be balanced, as too much sodium may not be suitable for everyone, especially people with certain health concerns [2].

Potassium

Potassium supports normal cell function, nervous system function and muscle function [4]. It also helps balance the effects of sodium in the body [4].

Natural sources of potassium include:

- Bananas
- Potatoes
- Beans
- Lentils
- Spinach
- Avocado
- Yoghurt

Magnesium

Magnesium is involved in many processes in the body. It contributes to normal muscle function, normal nervous system function and electrolyte balance [3].

Good food sources of magnesium include nuts, seeds, whole grains, legumes and leafy green vegetables [3].

Naturecan’s Magnesium Bisglycinate may be a useful option for people looking to support their magnesium intake as part of a balanced supplement routine.

Calcium

Calcium is best known for supporting bones and teeth, but it also contributes to normal muscle function and neurotransmission [1].

Sources of calcium include dairy products, fortified plant-based drinks, tofu, leafy greens and some fish eaten with bones.

Chloride

Chloride helps maintain fluid balance and contributes to acid-base balance [1]. It is commonly consumed through salt, also known as sodium chloride.

Phosphate

Phosphate helps support energy metabolism and contributes to normal cell function [1]. It is found in many protein-containing foods, including meat, fish, dairy products, beans, nuts and seeds.

Bicarbonate

Bicarbonate helps maintain acid-base balance in the body [1]. It plays an important role in keeping blood pH within a normal range.

Natural electrolytes: where can you find them?

You do not always need a supplement to get electrolytes. Many everyday foods provide natural electrolytes, especially when your diet includes a wide range of fruits, vegetables, whole grains, legumes, nuts, seeds and dairy or fortified alternatives [3,4].

Natural sources of electrolytes include:

• Bananas – potassium
• Potatoes – potassium
• Leafy greens – magnesium, calcium and potassium
• Beans and lentils – potassium and magnesium
• Nuts and seeds – magnesium
• Dairy products – calcium, potassium and sodium
• Avocado – potassium and magnesium
• Coconut water – potassium
• Salt-containing foods – sodium and chloride

A balanced diet is the best foundation. Supplements can be useful, but they should support your diet rather than replace it.

What drinks have electrolytes?

Many people first hear about electrolytes through drinks. Some drinks naturally contain electrolytes, while others have minerals added.

Common electrolytes drinks include:

• Water with added electrolytes
• Sports drinks
• Oral rehydration solutions
• Coconut water
• Milk
• Smoothies made with fruit, vegetables and yoghurt

Some electrolyte drinks contain added sugar, sweeteners, caffeine or flavourings, so it is worth checking the label. For daily hydration, many people only need water and a balanced diet. For heavy sweating, long exercise sessions, hot weather or fluid loss, an electrolyte drink may be more useful.

Mayo Clinic notes that replacing lost fluids and electrolytes can be part of dehydration treatment, but the best approach depends on the person’s age, the cause and the severity of dehydration [5].

Electrolytes tablets vs electrolytes powder

What are the best electrolytes?

The best electrolytes product depends on your needs. There is no single best option for everyone.

When choosing an electrolyte product, consider:

• The amount of sodium, potassium and magnesium
• Whether it contains sugar or calories
• Whether it suits your diet
• How easy it is to use
• Whether it fits your activity level
• Whether you are using it for exercise, fasting, hot weather or general hydration

Always follow the serving instructions on the label. If you have a medical condition or take medication that affects fluid or mineral balance, speak to a healthcare professional before using electrolyte supplements [2].

How to get electrolytes

You can get electrolytes through food, drinks and supplements. The right approach depends on your lifestyle, diet, activity level and personal needs.

Ways to get electrolytes include:

• Eating a varied diet
• Drinking enough fluids
• Including potassium-rich foods such as potatoes, bananas and beans
• Including magnesium-rich foods such as nuts, seeds and leafy greens
• Using electrolyte drinks during periods of high fluid loss
• Taking electrolyte tablets or powders when appropriate
• Supporting your wider supplement routine with minerals and vitamins

Electrolytes

Supplements

Naturecan offers supplements that may work alongside a balanced hydration routine. For example, Magnesium Bisglycinate can help support magnesium intake, while Vitamin D3 & K2, Vitamin B12 and Creatine Monohydrate may support other areas of wellness, depending on your goals.

Electrolytes

Electrolytes are essential minerals, such as sodium, potassium, magnesium and calcium, that help support fluid balance, nerve signalling and normal muscle function [1].

Vitamin D3 & K2

With our blend, not only will you feel stronger with enhanced immune system support, but it also aids in maintaining the health of bones and muscles 2,3. This makes it an indispensable supplement for everyday health and active recovery.

Magnesium Bisglycinate 3:1

Whether you're looking to support the maintenance of teeth, balance electrolytes or help normal muscle function, our magnesium powder is a convenient, effective way to ensure you get the magnesium your body needs daily. 

Vitamin B12

It can be hard to get the Vitamin B12 you need from your diet alone, especially if you are 100% plant-based, as this key vitamin is found primarily in meat, eggs and dairy.

Creatine Monohydrate

Power your latest fitness regime with our Creatine Monohydrate – the ultimate supplement for all sports and exercise.

Easily mixable and vegan-friendly, this naturally occurring substance is known to increase physical performance during high intensity exercise.

These supplements do not replace electrolytes. Instead, they can form part of a broader routine that includes good nutrition, hydration, sleep and movement.

Low electrolytes symptoms: what happens when your body is low on electrolytes?

Electrolyte levels can become low when the body loses too much fluid or minerals, or when intake is not enough [2]. This may happen after heavy sweating, vomiting, diarrhoea, certain medications or some medical situations [2].

Possible low electrolytes symptoms may include:

• Tiredness
• Weakness
• Headache
• Dizziness
• Nausea
• Muscle cramps or spasms
• Confusion
• Irregular heartbeat in more serious cases

Symptoms depend on which electrolyte is affected and how severe the imbalance is [2]. For example, low sodium, low potassium and low magnesium can each affect the body differently [2,3,4].

If symptoms are severe, sudden or ongoing, it is important to seek medical advice. You should also speak to a healthcare professional if you have repeated vomiting or diarrhoea, fainting, confusion, chest symptoms, or signs of significant dehydration [5].

When to take electrolytes

Electrolytes for fasting: do electrolytes break a fast?

Can you take too many electrolytes?

Yes. Electrolyte balance is important, and taking too much of certain minerals can cause problems [2].

Electrolyte levels can be too high or too low, and both situations may require medical attention [2]. This is why it is important to follow serving instructions and avoid taking multiple electrolyte products at the same time unless advised by a professional.

Be especially cautious if you have:

• Kidney problems
• Heart conditions
• High blood pressure
• Fluid restrictions
• A medical condition affecting mineral balance
• Medication that affects sodium, potassium or fluid levels

If in doubt, speak to a healthcare professional before taking electrolyte supplements.

Electrolytes, pain relief and inflammation: what should you know?

Electrolytes are important for normal hydration, nervous system function and muscle function [1]. However, they should not be described as pain relief supplements or anti-inflammatory products.

Some symptoms linked with electrolyte imbalance, such as muscle cramps, weakness or headaches, may be related to changes in fluid or mineral balance [2]. However, this does not mean electrolytes directly treat pain or inflammation.

There is strong evidence from medical sources that electrolytes are essential for normal physiological function, including fluid balance, normal nervous system function and muscle activity [1,2]. However, electrolyte supplements should not be presented as a treatment for illness, pain or inflammatory conditions.

For ongoing pain, swelling, inflammation or unexplained symptoms, readers should speak to a healthcare professional.

Final thoughts: why electrolytes matter

Electrolytes are essential minerals that help your body maintain fluid balance, support normal nervous system function and contribute to normal muscle function [1]. They include sodium, potassium, magnesium, calcium, chloride, phosphate and bicarbonate [1].

Most people can get enough electrolytes from a balanced diet and regular fluid intake. However, electrolyte drinks, tablets or powders may be useful during heavy sweating, intense exercise, hot weather, fasting routines or periods of fluid loss [1,5].

The key is balance. Too little or too much of certain electrolytes can cause issues, so it is important to follow product instructions and seek medical advice if you have symptoms or an existing health condition [2].

Naturecan offers high-quality supplements that can support a balanced wellness routine, including magnesium, vitamin D3 & K2, vitamin B12 and creatine. These products do not replace a varied diet or medical care, but they can help support everyday wellbeing when used responsibly.

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