Everything You Need to Know About Electrolytes

When electrolyte levels drop too low, physical and mental performance can suffer. Here's the Huel nutrition team with everything you need to know about these essential minerals.

With electrolytes being a hot topic in health discussions, you might find yourself asking “What are electrolytes?” and “What do electrolytes do?”. Here’s the thing: you don’t have to be an athlete at the top of your game to benefit from understanding electrolytes. These essential minerals are crucial for everyone’s optimal well-being. 

We’re here to help. Keep reading as we cover everything you need to know about electrolytes, including their role, how to make sure you’re getting enough, and the best sources to keep your levels balanced. 

What are electrolytes?

In simple terms, electrolytes are essential minerals that carry an electric charge when dissolved in fluids like blood, sweat, and urine. They are vital for the proper functioning of cells and essential metabolic processes. Key electrolytes include:

• Sodium

• Calcium

• Chloride

• Potassium

• Magnesium 

What are the main benefits of electrolytes?  

• Aiding nerve function. Electrolytes like sodium facilitate the transmission of nerve impulses, while potassium plays a critical role in nerve transmission and muscle contractions, particularly within the heart. Proper nerve function is essential for processes such as coordinating movement and processing sensory information. 

• Balancing fluid levels. Sodium and chloride, key electrolytes found outside cells, team up to regulate the volume of fluids surrounding cells and regulate blood pressure. Potassium is also important for managing fluid balance within the body. To note, maintaining optimal fluid levels ensures proper hydration. 

• Supporting muscle function. Calcium is vital for muscle contraction, and a temporary lack of this mineral can lead to muscle cramps, stiffness, and reduced mobility. Additionally, magnesium plays a role in regulating muscle contractions.

What is an electrolyte imbalance?

Even though the body usually does a good job of keeping things balanced by efficient regulation through urine and sweat, imbalances can arise. An electrolyte imbalance disrupts essential bodily functions when minerals such as sodium, potassium, or calcium are too high or too low. Factors such as dehydration, underlying health conditions, or inadequate hydration during exercise. Symptoms include headaches, muscle cramps, shortness of breath, confusion, and fatigue, among others. 

What are the best food sources of electrolytes?

Maintaining a balanced diet with whole foods and staying hydrated should keep your electrolytes in check. Here are some great sources of key electrolytes:

• Potassium: Bananas, avocado, potato with skin on, spinach, oranges

• Magnesium: Green leafy vegetables such as spinach, seeds, nuts

• Sodium: Table salt, pickled foods

• Calcium: Yogurt, milk (fortified milk too), green leafy vegetables such as kale

When should you consume more electrolytes?

Electrolyte drinks come in many forms—ready-to-drink beverages, gummies, powders, or tablets that dissolve in water. There are certain situations where your body may benefit from a little extra support.

One key moment is during intense or prolonged exercise. When you sweat, your body loses not just water, but essential electrolytes. Without proper rehydration, this can lead to fatigue. In these cases, drinks containing electrolytes (and often carbohydrates) can be more effective than water alone for replenishment and recovery.

You might also need additional electrolytes in hot or humid conditions, or during illness—particularly when symptoms like vomiting or diarrhoea cause fluid and electrolyte loss. If symptoms are severe or ongoing, it’s best to consult a healthcare professional for personalised guidance.

TL;DR

Electrolytes are an essential mineral crucially important for daily functions like balancing fluid levels and aiding nerve and muscle function. Key electrolytes to look out for are sodium, potassium, magnesium, and calcium. Daily water and a balanced diet, including a variety of fruits and vegetables, are sufficient to keep your electrolyte levels balanced. However, an electrolyte drink, gummy, or tablet could be useful in certain situations, like if you become dehydrated from a strenuous workout.