If you’re exercising for a long time, sweating a lot or sick, you probably think you need to replace your electrolytes. But what are electrolytes exactly? Where do they come from and why do you need them? And what’s the best way to get them?
What are electrolytes?
Electrolytes are minerals that help keep you healthy. “They are vital to many key functions in the body, including regulating muscle contractions, maintaining heart rate and rhythm, managing blood pressure, maintaining the balance between fluids inside and outside your cells, maintaining hydration and controlling nervous system function,” said Margaret O'Brien, a registered dietitian with Banner – University Medicine.
Some key electrolytes your body needs are sodium, potassium, calcium, magnesium and chloride. They work together to support your health.
When you’re exercising, sweating or sick with vomiting or diarrhea, your body loses electrolytes. If you lose too many, you could feel tired, get muscle cramps or have an irregular heartbeat.
“Your body makes some electrolytes, and you can get all the extra electrolytes you need through a nutritious diet that includes healthy, whole foods like vegetables, leafy greens, fruit, nuts, seeds, legumes, dairy products, fish, seafood and lean meats,” O’Brien said.
Outside of some fortified foods like some breakfast cereals, electrolytes are not found in processed or ultra-processed foods, which are often high in sugar, salt, fat and refined carbohydrates.
Do I need supplemental electrolytes?
Many people believe you need to add electrolytes when you’re exercising, but not necessarily. “Unless you are participating in intense, sustained physical activity for longer than one hour that leads to extreme sweating, electrolyte supplementation or repletion is not really needed.,” O’Brien said. “For easy to moderate activity, water is usually sufficient.”
However, you may want to turn to electrolyte supplements, powders or drinks after intense exercise, if you’re experiencing severe vomiting and diarrhea or in high temperatures or hot, humid climates where you sweat a lot.
Still, you need to be cautious. Too many electrolytes could lead to heart problems, muscle weakness, confusion and fatigue. “Interestingly, the symptoms of too many electrolytes often resemble the symptoms of not enough,” O’Brien said.
For a healthier alternative, she suggests coconut water. “It is naturally rich in potassium and other electrolytes and often contains less sugar,” she said. “You can also make homemade electrolyte beverages with a wide variety of ingredients for a fraction of the cost of commercial ones — try searching online for homemade sports drinks. Fresh fruit or vegetable juices can also help to replenish electrolytes naturally.”
If you choose commercial electrolyte products, read on for a few things to keep in mind.
Electrolytes supplements
Electrolyte supplements usually come in capsules or tablets, so they can be a convenient way to replace minerals. You usually swallow electrolyte capsules whole and dissolve the tablets in water.
Supplements are convenient and portable, so they’re easy to take on the go and they give you an exact electrolyte dose without added sugar or calories. But they may not have any flavor and you need access to drinking water to take them. They may take longer to absorb in your body than powders or drinks.
Electrolyte powders
Electrolyte powders are dry mixtures of electrolytes that you combine with water. They come in different doses and flavors. You can adjust the amount of powder to meet your needs. They may also contain vitamins.
But mixing them may be inconvenient, they can clump if you don’t mix them well, some have an aftertaste, and some types have sugar or artificial ingredients.
Electrolyte drinks
Ready-to-drink electrolyte beverages are pre-mixed drinks that contain electrolytes. They usually also contain water, flavorings and sometimes additional ingredients like carbohydrates or vitamins. You’ve probably heard of some of the most popular brands, such as Gatorade, Pedialyte and BodyArmor.
They’re convenient and you can easily find them in stores and online in many flavors. They may be formulated for sports or for recovering when you’re sick.
They can be expensive compared to other options and some brands contain added sugars, artificial flavors or preservatives. With them, it’s harder to customize your electrolyte concentration. They are bulkier to carry.
How to choose
Most people don’t need to supplement electrolytes. But if you choose to, you’ll want one that meets your needs:
- If you’re exercising intensely, you may need an electrolyte drink with more sodium and potassium to replace what you lose through sweat.
- If you have high blood pressure or kidney disease, you should choose low-sodium options and talk to your health care provider before taking electrolytes.
- If you’re recovering from something like a stomach bug, a drink with a balanced mix of electrolytes and low sugar content may be best.
Check the label for:
- Electrolyte content: Make sure it has the amounts of sodium, potassium, magnesium and calcium that meet your needs.
- Sugar and calories: Some electrolyte drinks are high in added sugars and calories. A 20-ounce bottle of regular Gatorade contains 34 grams of sugar (8 teaspoons). That’s over the American Heart Association’s daily limit for women (25 grams) and close to the limit for men (36 grams).
- Artificial sweeteners, flavors and colors: For a more natural option, look for drinks that use natural ingredients and flavors.
- Additional nutrients like vitamin C or B vitamins: Make sure they meet your diet needs and overall nutrition plan.
- Serving size: Some bottles or packets may contain more than one serving, so you could be consuming more calories, sugar or electrolytes than you realize if you drink the entire container.
Risks and side effects
If you take in too many supplemental electrolytes, you could be at risk of:
- High sodium levels (hypernatremia): This can cause nausea, vomiting, confusion and, in severe cases, seizures or coma.
- High potassium levels (hyperkalemia): This may cause muscle weakness, irregular heartbeats and, in extreme cases, cardiac arrest. If you have kidney problems, it may be hard for your body to get rid of excess potassium.
- Kidney strain: Too much calcium and sodium can strain the kidneys and may lead to kidney stones or kidney function issues over time.
- Digestive Issues: Taking a large amount of electrolytes or taking them without enough water can lead to digestive discomfort, including diarrhea, bloating and cramps.
To lower your risk of taking in too many electrolytes:
- Follow the recommended doses and measure carefully if you’re using powders.
- Drink plenty of water.
- Remember that you also get electrolytes from foods, so be careful about adding more through drinks.
- Pay attention to how you feel. If you have symptoms like dizziness, muscle cramps or irregular heartbeat, you might be overdoing it.
If you have any health conditions, such as heart or kidney issues, you notice side effects or if you’re unsure about the amounts of electrolytes you need, talk to your health care provider. They can help you find the right balance for your needs.
The bottom line
Electrolytes are important nutrients that help regulate a lot of your body’s functions. You can generally get all the electrolytes you need from a healthy diet, but you may need a boost if you’re exercising strenuously for more than an hour, sweating a lot or sick with vomiting or diarrhea.
If you need more electrolytes, it’s important to know the pros and cons of tablets, capsules, powders and premade drinks so you can choose the right fit for your health and lifestyle. For more nutrition advice, reach out to your health care provider or an expert at Banner Health.
