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 emerging as a hot topic in health discussions, you might find yourself asking what they are and why they’re important. 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. 

Our nutrition team is here to help, we’ll 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 [1]. 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 such as sodium facilitate the transmission of nerve impulses, while potassium plays a critical role in nerve transmission and muscle contractions, particularly within the heart [2]. 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 [3]. Potassium is also important for managing fluid balance within the body [2]. 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 [4]. Additionally, magnesium plays a role in regulating muscle contractions [5].

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 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 might you need to consume more electrolytes?

Electrolyte drinks come in various forms, including ready-to-drink beverages, and electrolyte tablets or powders can be mixed with water. 

There are times when extra electrolytes may be beneficial, for example, during strenuous exercise, we sweat and lose electrolytes. Without proper rehydration, this can lead to fatigue. Consuming beverages with electrolytes and carbohydrates during or after exercise can offer advantages over water alone [6].  

Similarly in conditions of extreme heat, or during illness involving prolonged vomiting or diarrhoea, the body may require more electrolytes. If required, a doctor or healthcare professional can support in these situations.

TL;DR

Electrolytes are an essential mineral, crucially important for daily functions including, balanced 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 or tablet could be useful in certain situations, such as if you become dehydrated from a strenuous workout.

References

1. Shrimanker I et al. StatPearls. Electrolytes. Date Accessed: 28/05/2024 [Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123]
2. Kowey P. The Role of Potassium. Lobo R.A. CPG, Paoletti R., Bruschi F, (eds). Springer: Boston, MA; 2002.
3. Institute LP. Sodium (Chloride). Oregon State University. Date Accessed: 28/05/24. [Available from: https://lpi.oregonstate.edu/mic/minerals/sodium]
4. NHS. Calcium. Date Accessed: 28/05/24. [Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/]
5. Carvil P, et al. Magnesium and Implications on Muscle Function. 2010. 48-54 p.
6. American College of Sports Medicine, Sawka MN, Burke LM, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390.