You’ve likely heard of electrolytes and maybe even use electrolyte supplements, but what exactly are they?
And why are they so important? Electrolytes are essential minerals- such as sodium, potassium, calcium, and magnesium- that carry an electric charge (just like their name implies!). These minerals play a crucial role in keeping your body hydrated, maintaining proper nerve signaling and muscle contractions, and regulating key bodily functions like pH balance. Without electrolytes, your cells can’t communicate properly, and your body struggles to function optimally. Safe to say they are important!
Whether sweating through an intense workout, recovering from an illness, or simply going about your day, your body constantly loses electrolytes. This means they must be regularly replenished to maintain proper hydration and support your overall health.
Keep reading to learn more about what electrolytes are, how they function in the body, and why maintaining a proper balance is essential for your health and performance.
What are electrolytes
At its most basic, an electrolyte is a particle that carries a positive or negative electric charge when dissolved in a fluid. Since the human body is approximately 60% water, electrolytes are found throughout the body in fluids such as blood, sweat, urine, and even within tissues and cells.
Electrolytes are critical for balancing fluids inside and outside of cells, regulating pH levels, enabling nerve and muscle function, and facilitating cell communication. We get electrolytes primarily from the food and beverages we eat, and any excess is filtered out by our kidneys and excreted. However, electrolytes are also lost through sweat, diarrhea, and vomiting, making it essential to replenish them as needed.
Key electrolytes in the body:
- Bicarbonate
- Calcium
- Sodium
- Potassium
- Chloride
- Magnesium
- Phosphate
These electrolytes each play a vital role, and maintaining the right balance is critical. Too little or too much of any one electrolyte can result in serious health issues, such as muscle weakness, confusion, irregular heartbeat, headaches, or even life-threatening complications.
For example, sodium is pivotal in regulating fluid balance and supporting nerve and muscle function. Potassium helps counterbalance sodium’s effects and maintain proper heart function and muscle contraction. Magnesium is essential for over 300 biochemical reactions in the body, including energy production and protein synthesis, while calcium plays a dual role in bone health and muscle contraction. The only electrolyte we don’t need to obtain through our diet is bicarbonate, which is naturally produced by the body.
How electrolytes function in the body
Hydration and Fluid Balance
Electrolytes, particularly sodium, help regulate the movement of water in and out of your cells through osmosis. Proper hydration depends on having the right amount of water and electrolytes to maintain this balance.
Nerve Function
Sodium and potassium are especially important for transmitting nerve impulses. These impulses, sent as electrical signals, allow your brain to communicate with the rest of your body, controlling everything from reflexes to motor functions.
Muscle Function
Calcium, sodium, and magnesium are essential for muscle contraction and relaxation. Without adequate electrolytes, you may experience muscle cramps, fatigue, or weakness.
pH Balance
pH levels measure how acidic or alkaline your body fluids are, and maintaining these levels is crucial for organ and tissue function. Electrolytes work to keep your pH within the normal range, ensuring optimal health.
Where do we get electrolytes
Although many people associate electrolytes with sports drinks or supplements, the best sources are whole, nutrient-rich foods. Some foods high in electrolytes include:
Bananas: Bananas are a great source of magnesium, potassium, and phosphorus.
Avocados: Avocados contain potassium and magnesium.
Spinach: Spinach and other dark leafy greens are sources of potassium, calcium, magnesium, sodium, and phosphorus.
Peaches: Peaches contain calcium, phosphorus, magnesium, and a small amount of sodium.
Oranges: Oranges are a good source of phosphorus, magnesium, calcium, and some sodium.
Pumpkin seeds: Pumpkin seeds contain potassium, phosphorus, and magnesium.
Yogurt: Yogurt and other dairy foods contain potassium, phosphorus, magnesium, and a small amount of sodium.
By incorporating a variety of fruits, vegetables, dairy, and whole grains into your diet, you can naturally maintain your electrolyte levels.
How and when to replenish electrolytes
While a balanced diet usually provides sufficient electrolytes, certain situations may call for a bit of extra focus on replenishment. For instance, during intense physical activity that causes heavy sweating, being in a very humid or hot environment, or after being sick, where you’ve experienced vomiting and diarrhea, your body may lose significant amounts of electrolytes.
In these cases, it’s not just about replacing lost water but also restoring the electrolyte balance. Drinking plain water alone can dilute the remaining electrolytes in your body, potentially leading to imbalances. To prevent this, turn to foods and drinks rich in electrolytes.
If you’re recovering from an illness or after an intense workout, electrolyte drinks or supplements can be helpful. These products are formulated to restore hydration and quickly rebalance your body’s electrolyte levels. When needing extra help with hydration, we love turning to Matcha-Aid. Matcha-Aid is a scientifically formulated electrolyte blend that combines adaptogens, essential vitamins, and high-quality matcha powder. Not only does it support hydration, but it also provides an energizing boost and promotes overall wellness.
Remember to listen to your body- symptoms like dizziness, fatigue, or muscle cramps may signal the need for electrolyte restoration.
Learn more about the health benefits of matcha here
Bottom Line:
Electrolytes are important for many processes in the body and ultimately keep things running smoothly. These charged particles are indispensable for your health, from hydration to nerve signaling, muscle function, and pH regulation. By understanding their role and ensuring proper intake through food, drinks, or supplements, when necessary, you can optimize your well-being and perform your best- whether in the gym, at work, or in everyday life.
Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.
Resources:
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Yu-Yahiro JA. Electrolytes and their relationship to normal and abnormal muscle function. Orthop Nurs. 1994 Sep-Oct;13(5):38-40. doi: 10.1097/00006416-199409000-00008. PMID: 7854827.
Sweeney HL, Hammers DW. Muscle Contraction. Cold Spring Harb Perspect Biol. 2018 Feb 1;10(2):a023200. doi: 10.1101/cshperspect.a023200. PMID: 29419405; PMCID: PMC5793755.
Shrimanker I, Bhattarai S. Electrolytes. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/
