What are electrolytes and why do I need them?

By Maddie

Whether you’re hitting the gym, running a marathon, or simply trying to stay healthy, you’ve probably heard the term “electrolytes” thrown around. But what exactly are electrolytes, and why are they so important for your body? Let’s break it down.

What Are Electrolytes?
Electrolytes are minerals found in your blood, sweat, and urine that carry an electric charge. They play a critical role in maintaining essential bodily functions, including:

• Balancing your body’s fluid levels
• Regulating nerve and muscle function
• Maintaining proper pH levels (acid-base balance)
• Supporting heart health.

The most common electrolytes in your body include:

• Sodium
• Potassium
• Calcium
• Magnesium
• Chloride
• Phosphate
• Bicarbonate

What is a good source of electrolytes?
You get electrolytes from foods and fluids in your diet. Good sources of electrolytes include the following:

Sodium and chloride are mostly found in your diet as salt (sodium chloride). Foods high in salt include bacon, olives, prawns, cheese, pickles and anchovies.
Foods that have sodium include bananas, apricots, spinach and potatoes. It is also found in meat, fish and cereals.

Good sources of calcium include milk (and fortified milk alternatives), cheese, curly kale and bread made with fortified flour. Phosphate is found in dairy foods, meats, fish, nuts and beans.

Good sources of magnesium include nuts, greens, whole grains and dry beans.
You should be able to get all the electrolytes you need through a healthy, varied diet

Each of these minerals works together to keep your body running smoothly, especially during times of physical activity or illness.

Why Do You Need Electrolytes?
1. Hydration and Fluid Balance
One of the primary functions of electrolytes is to regulate how much water stays in your body and how much gets released. Sodium and potassium, in particular, are key players in keeping you properly hydrated. Without enough electrolytes, you can become dehydrated even if you’re drinking water.

2. Muscle Function and Recovery
Electrolytes like calcium and potassium help your muscles contract and relax properly. When your electrolyte levels are off, you might experience cramping, weakness, or fatigue, especially after exercise. That’s why many athletes replenish electrolytes during and after intense workouts.

3. Nerve Signaling
Every time you move, think, or feel something, your nerves are firing signals — and electrolytes make that communication possible. They generate the electrical impulses your nervous system needs to function.

4. Heart Health
Your heart is a muscle that relies heavily on electrolytes to maintain a regular rhythm. Imbalances, particularly in potassium or calcium levels, can lead to irregular heartbeats or other cardiovascular issues.

5. pH Level and Acid-Base Balance
Electrolytes help control the pH level of your blood, keeping it in a healthy range. If the pH becomes too high (alkalosis) or too low (acidosis), it can be life-threatening. Your body constantly adjusts electrolyte levels to maintain this balance.

Signs You Might Be Low on Electrolytes
If your body doesn’t have enough electrolytes, you might notice symptoms such as:

• Muscle cramps or spasms
• Fatigue
• Dizziness
• Headaches
• Irregular heartbeat
• Nausea or vomiting

Electrolyte imbalances can occur due to sweating heavily, vomiting, diarrhea, dehydration, or certain medical conditions.

How to replenish electrolytes.

Usually, eating a well-balanced diet and staying hydrated is sufficient to maintain electrolyte levels, but sometimes you may need extra support. It is important to replenish levels if you are recovering from illness, spending time in hot climates, or participating in intense physical activity.

Consuming electrolyte-rich foods such as bananas, spinach, avocados, and sweet potatoes can help replenish electrolytes, but if you need some extra support, drinking electrolyte-rich beverages such as coconut water and sports drinks can boost the process.

At Halo Gym, we offer a range of electrolyte supplements. These include the brands ‘Awesome Supplements’ and ‘Electro-Hi’. Electro-Hi has a variety of products to suit individual needs.

For example, their pre-portioned sachets offer a quick and easy way to boost electrolyte levels on the go. Alternatively, they also have soluble tablets and powder in a variety of tasty flavours, which is enough to encourage you to drink more. All of their products are vegan-friendly and have zero calories. Awesome Supplements also offers a zero-calorie electrolyte powder that can easily be mixed into your drink in various flavours.

Do you know how healthy you truly are? Try our OneDay Test assessments to give you a clear overview of your health and a view of any future health risks.