The concentration of electrolytes in your blood and other bodily fluids is maintained within a very tight range. If your electrolyte levels become too high or too low, serious health complications can arise.

Daily electrolyte and fluid losses occur naturally through sweat and other waste products. However, certain activities or situations — such as heavy exercise or bouts of diarrhea or vomiting — can increase how many electrolytes you lose and may warrant the addition of an electrolyte drink to your routine.

Coconut water , or coconut juice, is the clear liquid found inside of a coconut. Coconut water is naturally low in sugar and contains a variety of electrolytes, including sodium, potassium, calcium, and magnesium. Coconut water is naturally low in calories and sugar yet rich in electrolytes like potassium and magnesium.

Contrary to popular belief, milk can be used for a lot more than breakfast cereal or coffee. In addition to its rich supply of electrolytes like calcium, sodium, and potassium, milk provides a healthy combination of carbs and protein.

These two macronutrients can help you refuel and promote muscle tissue repair after a workout. Some research suggests that these characteristics could make milk a better post-workout beverage than many commercial sports drinks — and at a fraction of the price.

Meanwhile, if you adhere to a vegan diet or have a milk protein allergy, you should avoid milk completely. Milk is a good source of electrolytes, as well as protein and carbs, making it a good post-workout beverage. Though the name may suggest otherwise, watermelon water is simply the juice that comes from a watermelon.

Watermelon juice also contains L-citrulline. When used at supplemental doses, this amino acid may enhance oxygen transport and athletic performance. Other types of fruit juice can be a good source of electrolytes, too.

For example, orange and tart cherry juice also contain potassium, magnesium, and phosphorus. To mitigate this risk, some people like to make their own sports drinks using a combination of fruit juices, salt, and water. Watermelon and other fruit juices contain several electrolytes but are typically low in sodium and high in sugar.

Smoothies are an excellent way to mix a variety of electrolyte-rich foods into one drinkable concoction. Some of the best sources of electrolytes come from whole foods like fruits, vegetables, nuts, seeds, legumes, and dairy products — all of which can be blended to make a delicious and nutritious smoothie.

Smoothies are also a great option for anyone looking for a post-workout recovery drink. They can not only replace lost electrolytes but also be a good way to support muscle tissue growth and repair if you include some protein-rich additions. Smoothies allow you to obtain electrolytes from blended, whole foods like fruits, vegetables, and dairy products.

Electrolyte-infused water can be a great, low-calorie way to replenish electrolytes and keep you well hydrated. That said, some brands are specifically designed to assist with hydration and mineral replacement and contain higher quantities of electrolytes. Keep in mind that these kinds of waters are also likely to be packed with sugar , as many of them are designed to replenish carb stores during prolonged exercise.

You may also try adding freshly cut or muddled fruit and herbs to your water bottle to create your own flavored, electrolyte-infused water. Electrolyte-infused waters can be great low-calorie hydration options, but be mindful about the brands that contain large quantities of added sugar.

Electrolyte tablets are a convenient, inexpensive, and portable way to make your own electrolyte drink no matter where you are. Most electrolyte tablets contain sodium, potassium , magnesium, and calcium — though the exact quantities may vary depending on the brand.

They also tend to be low calorie, have little to no added sugar, and come in a variety of unique, fruity flavors. Certain brands of electrolyte tablets may also contain caffeine or supplemental doses of vitamins, so be sure to check the label if you want to avoid any of those extra ingredients.

Electrolyte tablets are a convenient and affordable option for making your own electrolyte drink. All you have to do is mix a tablet with water. Commercially sold sports drinks like Gatorade and Powerade have been among the most popular electrolyte drinks on the market since the s. These beverages can come in handy for endurance athletes who need the combination of easily digestible carbs, fluid, and electrolytes to maintain hydration and energy throughout an athletic event or training session.

Yet, commercial sports drinks also carry some major drawbacks. In fact, a ounce ml serving of Gatorade or Powerade contains over 20 grams of added sugar. These sweeteners may contribute to uncomfortable digestive symptoms , such as gas and bloating in some people.

One simple way to avoid the less-than-favorable ingredients in sports drinks is to make your own. Try making a healthier version at home.

Pedialyte is a commercial electrolyte drink marketed for children, but adults may use it, too. Each variety contains only 9 grams of sugar, but the flavored options also contain artificial sweeteners.

If you want to avoid artificial sweeteners, opt for an unflavored version. Pedialyte is a rehydration supplement that only contains sodium, chloride, and potassium. Most healthy, moderately active people can stay hydrated and obtain adequate amounts of electrolytes by eating a balanced, nutrient-dense diet and drinking plenty of water.

Most people can maintain fluid and electrolyte balance from water and a balanced diet alone. Electrolytes are minerals that help your body carry out a variety of vital functions, such as hydration, muscle contractions, pH balance, and nerve signaling. To function properly, your body must maintain adequate levels of fluid and electrolytes at all times.

Beverages like coconut water, milk, fruit juice, and sports drinks can all contribute to hydration and electrolyte balance. For most people, a balanced diet and adequate water intake is enough to maintain electrolyte levels.

Drinking plenty of water and watching for early signs of dehydration can help you determine whether adding an electrolyte beverage to your routine is right for you. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The level of electrolytes in our body is highly influenced by the amount of food and water we consume or lack thereof.

One of the easiest ways to get electrolytes is by eating foods rich in the minerals. All you need is a balanced diet that restores your sodium, potassium, calcium, and magnesium levels. You can make up for any electrolyte deficiencies during prolonged athletic activity by drinking sports drinks as well.

Here are some of the best natural sources of electrolytes you can consume to replenish electrolytes:. Consumption of electrolyte beverages can also be helpful to prevent electrolyte imbalance and dehydration and is highly recommended when intense exercise exceeds 1 hour in duration or is taking place in hot, humid environments where sweat rates are significantly increased.

Water follows sodium, which is why electrolytes are an excellent hydrating agent. Choosing electrolyte beverages such as Pedialyte, sports drinks like Gatorade, Powerade, or Body armor, electrolyte infused waters, or mixing electrolyte powders in your water is highly recommended if participating in activities outside for long durations.

However, consuming too many electrolytes is possible and can lead to issues such as nausea, vomiting, diarrhea, and mental confusion. Luckily, many electrolytes exist naturally in foods. Read also: Monitoring Hydration Levels. The majority of people will usually lose electrolytes by excessive sweating and not replacing both fluids and electrolytes lost in sweat.

But what electrolytes exist in sweat? Sweat is composed of sodium , chloride, potassium, magnesium, and calcium.

Sodium and chloride are the most abundant electrolytes in sweat and are responsible for regulating and maintaining fluid balance along with potassium.

Magnesium and calcium play important roles in maintaining muscle function and optimizing metabolism. If you have COVID, be sure to replenish electrolytes through a supplement or other sources. Overall, electrolytes are important for maintaining hydration levels and ensuring optimal muscle and nerve function.

Her first introduction to working with professional athletes was back in when she worked at the UFC performance institute in Las Vegas, Nevada. Since then, Jackie has worked with various professional fighters and other clientele and now operates under her company she started back in March, The Fight Nutritionist LLC.

The Fight Nutritionist is dedicated to providing the most effective nutrition plans to ensure her athletes are performance at their absolute best. All of her plans are individualized to the athlete and are backed by the latest research to ensure complete safety and efficacy.

Jackie is also a member of the international society of sports nutrition, where she often participates in different research projects and data collection with other ISSN members from Nova University. You can find her on LinkedIn here. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness.

Table of Contents What are Electrolytes Foods to Replenish Electrolytes Sodium Potassium Calcium Magnesium Should You Use Electrolyte Beverages Signs of Electrolyte Imbalance Electrolytes Lost in Sweat What are Electrolytes?

How to get electrolytes One of the easiest ways to get electrolytes is by eating foods rich in the minerals. Foods to Replenish Electrolytes Here are some of the best natural sources of electrolytes you can consume to replenish electrolytes: To replenish sodium: Salted Nuts Pretzels Crackers Deli Meats Smoked Salmon Canned Beans To replenish potassium Bananas Potatoes Leafy Greens Citrus Coconut Avocado Zucchini Mushrooms Halibut, Cod, or Tuna Legumes To replenish Calcium Milk Yogurt Almonds Broccoli Fortified Cereals To replenish Magnesium Pumpkin Seeds Spinach Dark Chocolate Nuts Whole Grains Peanut Butter Should You Use Electrolyte Drinks?

More specifically, sodium, chloride, and potassium work together to maintain fluid balance within the body, while magnesium and calcium promote optimal muscle function and aid in energy metabolism.

An imbalance in one or more of these electrolytes can lead to disrupted bodily functions, which may present as dizziness, headache, fatigue, irregular heartbeat, muscle cramps, dark-colored urine, mental confusion, or nausea and vomiting. Typically, the average adult is able to maintain adequate electrolyte levels by consuming a well-rounded, healthy diet and staying hydrated.

On average, athletes can lose anywhere from 1 to 3 liters of fluid per hour of intense exercise, and in turn lose a significant amount of fluids and electrolytes. Electrolyte replacement is most important during high-intensity activity that occurs for longer than 1 hour, or anytime when heavy sweating occurs, such as in high temperatures.

Typically, water and a balanced snack are enough to replenish electrolytes after most exercise sessions. Ideally, choose a snack that has a balance of sodium- and potassium-rich foods, such as a banana with peanut butter, a hard-boiled egg and a piece of fruit, or yogurt with nuts.

However, for physical activity that lasts longer than 60—90 minutes, a carbohydrate-containing 10—20 grams per 8 ounces electrolyte replacement beverage may be appropriate. Be cautious, as many electrolyte replacement beverages are high in added sugars and empty calories.

It might seem like an insignificant amount, but electrolytes play critical roles in your body. Therefore, it is crucial that you replenish them.

If you would like to learn more about electrolytes and how they aid your body in recovery after a workout, keep reading! Electrolytes are minerals that are essential to your health.

However, potassium, magnesium, and calcium are also present. All of these minerals are essentially salts, which explains why sweating leads to salty skin.

When you add any of these minerals to water, they dissolve and break down into small particles with electrical charges.

These particles are called ions. Electrolytes play critical roles in your body, including moving water throughout your cells. They also aid in sparking nerve impulses, balancing acidity, and regulating muscle contraction. Without them, your body will experience dehydration.

Dehydration can show itself through dry mouth, headache, dizziness, cramps, weakness, and nausea. The number of electrolytes that you lose in sweat varies greatly depending on several factors, including by not limited to your:.

To give you a better idea, however, we can look at the amount of sodium the average salt loss in sweat. According to experts , the average person loses about 1 liter of sweat per hour, so how much sodium is lost in 1 liter of sweat?

It could be anywhere from. Note: Those calculations simply show how much sodium is lost in sweat. You will have to take those into consideration on your own, but remember that sodium and chloride typically exist in your body in larger quantities. That means you lose fewer grams of the other electrolytes.

You should consume electrolytes during workout routines as well. Both of which can halt your progress right in its tracks. If you want to continue to improve your body with every workout, you need to make sure that you replenish salts after exercise. The following are just a few of the benefits that you can expect when you replace electrolytes lost in sweat:.

Electrolytes and exercise should also go hand in hand because of their role in muscle recovery. As we touched on earlier, electrolytes aid water movement throughout all of your cells. Since your muscles are primarily made up of water, they will need more hydration as they repair themselves.

In most cases, they are annoying and painful, but typically not a cause for damage. They can slow down your muscle recovery process, though, so it is best to avoid them. More severe cases could cause muscle strain, which would be more long-lasting damage to repair. Your body loses water faster and loses electrolytes through urine and breathing as well.

Additionally, through this process, your body loses sodium too which helps us to stay hydrated. The average person usually consumes enough sodium and other minerals to replace whatever electrolytes they use on a daily basis.

As we covered, strenuous workouts lead to more sweat. A rapid loss of fluids, such as after a bout of diarrhea or vomiting, can also affect the concentration of electrolytes. In these types of situations, the balance of electrolytes in the body needs to be restored. The kidneys and several hormones regulate the concentration of each electrolyte.

If the level of one is too high, the kidneys filter it from the body, and different hormones act to restore a balance. An imbalance causes a health issue when the concentration of a certain electrolyte becomes higher than the body can regulate.

Low levels of electrolytes can also affect overall health. The most common imbalances involve sodium and potassium. The symptoms depend on which electrolyte is out of balance and whether its level is too high or too low. A harmful concentration of magnesium, sodium, potassium, or calcium can produce one or more of the following symptoms:.

For example, a calcium excess can occur in people with breast cancer , lung cancer , or multiple myeloma. This type of excess is often caused by the destruction of bone tissue. As these symptoms can also result from cancer or cancer treatment, it may be difficult to identify high calcium levels as the cause.

An electrolyte panel is a test that screens for imbalances in the blood. It also measures the acid-base balance and kidney function. This test can help monitor the progress of treatment relating to a known imbalance.

A doctor may include it as part of a routine physical exam, and people often undergo it during a hospital stay or when receiving care in an emergency room, as both acute and chronic illnesses can affect electrolyte levels. A healthcare professional may also perform this test for someone taking medication known to affect electrolyte concentrations, such as diuretics or angiotensin converting enzyme inhibitors.

The levels of electrolytes in the blood are measured in millimoles per liter l. If the level of one type of electrolyte is too high or low, the doctor will test regularly until the levels are back to normal. If there is an acid-base imbalance, the doctor may carry out blood gas tests.

These measure the acidity, oxygen, and carbon dioxide levels in a sample of blood from an artery. They also determine the severity of the imbalance and how the person is responding to treatment. Treating an electrolyte imbalance involves either restoring levels that are too low or reducing concentrations that are too high.

If levels are too high, the treatment depends on the cause of the excess. If the body loses water without losing electrolytes, this can lead to an excess, and the treatment involves an infusion of water and glucose. Healthcare professionals typically treat low levels by supplementing the needed electrolyte.

The type of treatment will also depend on the severity of the imbalance. However, the symptoms of an imbalance can be severe, and a person may need to be hospitalized and monitored during the treatment.

Doctors mainly use this to treat an electrolyte shortage alongside dehydration, which tends to follow severe diarrhea. The World Health Organization WHO has approved a solution for oral rehydration therapy that contains:. In more severe cases of an electrolyte shortage, healthcare professionals may administer the electrolyte orally or through an IV drip.

An infusion of saltwater solution or compound sodium lactate, for example, can help treat a shortage of sodium. Some causes of an electrolyte shortage, such as kidney disease, are not preventable.

In general, having a well-managed diet can help reduce the risk of low electrolyte levels. Also, having a moderate amount of a sports drink during or after any kind of exertion or exercise can help limit the effects of losing electrolytes through sweat.

For people who do not need treatment in a hospital, a doctor may recommend dietary changes or supplements to balance electrolyte concentrations.

When levels of an electrolyte are too low, it is important to have foods and drinks that contain high amounts of that electrolyte.