Electrolytes are well recognised for supporting rehydration after intense exercise or episodes of food poisoning, however their importance extends beyond simply serving as a rehydration supplement.
What are electrolytes and why are they important?
Electrolytes are minerals that carry an electrical charge when dissolved in water. They are found in food and fluids and help maintain the fluid balance inside and outside of our cells. The human body is made up of approximately 60% water, meaning, most cells contain electrolytes. Both the concentration of electrolytes and their ratio with one another is tightly regulated in the body.
The main electrolytes are sodium, potassium, magnesium, calcium, chloride, phosphate and bicarbonates. They have many functions in the body and some of their roles include:
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Sodium: regulates fluid balance and supports proper nerve and muscle function.
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Potassium: contributes to heart, nerve and muscle function. Facilitates the transport of nutrients into cells and the removal of waste products, and supports metabolic processes.
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Magnesium: supports nerve and muscle function and promotes the development and maintenance of strong bones and teeth.
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Calcium: assists in the contraction and relaxation of blood vessels to help stabilise blood pressure. Plays a key role in the secretion of hormones and enzymes that enable nervous system signalling.
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Chloride: helps maintain healthy blood volume, blood pressure and fluid balance throughout the body.
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Bicarbonate: helps maintain the body’s pH balance and facilitates the transport of carbon dioxide, a metabolic waste product, through the bloodstream.
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Phosphate: is essential for skeletal health and contributes to proper nerve and muscle function.
Electrolyte deficiency and excess
Electrolyte imbalances can involve either deficiency (hypo-states) or excess (hyper-states), each producing distinct clinical effects depending on the electrolyte involved.
Deficiencies, such as hyponatraemia, hypokalaemia or hypomagnesaemia, often present with muscle weakness, cramps, fatigue, headaches, dizziness, irregular heart rhythms, and, in severe cases, neurological changes due to impaired cellular electrical activity. These typically arise from dehydration, heavy sweating, vomiting, diarrhoea, malabsorption, inadequate dietary intake, or medications such as diuretics and certain laxatives.
Excess levels, including hyperkalaemia, hypercalcaemia, or hyperphosphataemia, may cause nausea, cardiac arrhythmias, neuromuscular irritability, confusion, or, in the case of elevated calcium, increased thirst and kidney stone formation. Excess can result from kidney impairment, endocrine disorders, excessive supplementation, or overuse of electrolyte drinks.
Electrolyte disturbances are commonly identified through serum electrolyte panels, serum osmolality, renal function tests (urea, creatinine, eGFR), urine electrolytes, or ECG monitoring (particularly for potassium imbalances) and help determine severity and underlying causes. Accurate assessment is essential, as both deficiency and excess can rapidly progress to serious, systemic complications if not addressed promptly.
Should you take electrolytes?
For day-to-day life, most people can meet their electrolyte needs through a healthy diet without the need for supplementation. A healthy balanced diet is natural rich in electrolytes.
Food and drink sources of electrolytes include:
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Sodium & chloride: Table salt, pickles, broth
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Potassium: Bananas, avocados, sweet potatoes, beans
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Calcium: Dairy, tofu, leafy greens
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Magnesium: Nuts, seeds, spinach, whole grains
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Phosphate: Meat, poultry, beans, dairy
Supplemental electrolytes may be useful or required in certain circumstances such as during intense exercise over 60 minutes, in hot weather with heavy sweating, when using saunas and during illness causing vomiting or diarrhoea. Certain health conditions such as acidosis, adrenal insufficiency, kidney disease and gout may also benefit from electrolytes supplementation.
Many commercial electrolyte powders and drinks contain high amounts of sugar or artificial sweeteners and colours. Unless there is a requirement for added sugar/ carbohydrates, such as during endurance training, electrolytes should be taken without added sugar. Co-occurring health concerns may also determine the type and ratio of electrolytes used.
In summary
Electrolytes are vital for multiple body functions including hydration, nerve signalling and muscle function. Focus on whole foods and fluids for daily needs and reserve electrolyte drinks for times of heavy sweating or illness.
Consult with your health care practitioner regarding testing your electrolyte balance and potential supplementation requirements.
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