Should you use electrolytes?
Electrolyte supplements are the latest fad in the world of health and wellness, but what are they and how do you know if they’re right for you?
What are electrolytes?
Electrolytes are electrically charged minerals that help regulate important body processes like fluid balance, heart function, muscle function, and brain and nervous system communication. The important electrolytes are sodium, chloride, potassium, calcium, magnesium, phosphorus, and bicarbonate.
How much electrolytes do I need?
While the body makes bicarbonate in the kidneys from carbon dioxide generated from breathing, all other electrolytes must be consumed daily from food and drink sources to meet the following targets (from US Food And Drug Administration):
| Electrolyte | Milligrams needed per day |
|---|---|
| Sodium | 1,500-2,300 |
| Chloride | 2,300 |
| Potassium | 4,700 |
| Calcium | 1,300 |
| Magnesium | 420 |
| Phosphorus | 1,250 |
How do I get enough electrolytes?
For the majority of the population, consuming a healthy, balanced diet and drinking sufficient water (>64 oz daily) is enough to meet electrolyte and fluid needs. In cases where heat exposure (i.e. working outside all day during summer), heavy exercise/sweating, or prolonged vomiting and diarrhea occur, electrolyte supplements may be helpful for repletion. Additionally, certain groups, such as people on diuretic medications, pregnant people, breastfeeding folks, or people managing chronic conditions like POTS, require increased fluid and electrolytes and may benefit from supplementation.
What electrolyte brands are best?
Popular electrolyte brands include Liquid IV, Nuun, Waterboy, Gatorade, and LMNT, and all contain between 300-1,000 mg sodium, 150-400 mg potassium, 0-11 grams sugar, and varying amounts of chloride, calcium, or magnesium. Individual electrolyte needs vary but generally the ultra-high sodium (500 mg +) formulas should be reserved for heavy sweating or managing specific conditions. Similarly, some folks, like those with PCOS or gestational diabetes, may benefit from low- or no-sugar options.
Note for those managing medical conditions: always check the nutrition label and compare against your dietitian’s and/or medical provider’s recommendations to decide if it’s right for you.
If you’re looking to save money on expensive supplements, you can make your own electrolyte drink at home using the recipe below!
Coconut Electrolyte Drink
Ingredients
- 6-8 oz coconut water
- ½ tsp lemon juice
- ⅛ tsp iodized salt
- (optional) ½ tsp honey
Instructions
- Add all ingredients to a glass and stir well. Optionally, add to a cocktail shaker or blender bottle for better mixing.
Like with any supplement, it is possible to consume excessive amounts of electrolytes, and certain medications may increase your risk of side effects. Symptoms of electrolyte overload include muscle cramps, weakness, nausea, vomiting, or irregular heart rhythm. If you experience any of those symptoms, stop taking the supplement and contact your medical provider right away.
To safely meet your electrolyte needs through foods, aim to consume a diverse mix of sources of each mineral listed below:
Potassium
Bananas, avocados, spinach, potatoes, tomatoes, and coconut water
Magnesium
Spinach, pumpkin seeds, legumes, almonds, and dark chocolate
Calcium
Milk, yogurt, cheese, tofu, leafy green vegetables
Sodium
Pickles, olives, iodized table salt, salty snacks like pretzels or crackers
Electrolytes are extremely important and being mindful of your hydration is beneficial for your overall health and wellness. Like with anything, though, it is possible to overdo it, and needs will vary from day to day and person to person! So next time you see that electrolyte company advertisement, hopefully you’ll feel more confident about if supplements are necessary or helpful for you.
Want to dive deeper to better understand your personal hydration and electrolyte needs? Apply here to work 1:1 with our team of expert dietitians!