Electrolytes like salt, potassium, and calcium perform a variety of important functions within your body. Electrolytes are important for many bodily functions, such as fluid balance and muscle contractions. This article discusses the potential benefits of…. Electrolytes are naturally occurring minerals that control important bodily functions.

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Medically reviewed by Elaine K. Luo, M. Food vs. drink What are electrolytes? Electrolyte imbalance How to stay in balance Takeaway Electrolytes help to produce energy, support hydration, and stimulate muscle contractions like those keeping the heart beating.

Share on Pinterest. 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?

The Best Drink to Replace Electrolytes 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. Luckily, many electrolytes exist naturally in foods Read also: Monitoring Hydration Levels Electrolytes Lost in Sweat The majority of people will usually lose electrolytes by excessive sweating and not replacing both fluids and electrolytes lost in sweat.

Conclusion Overall, electrolytes are important for maintaining hydration levels and ensuring optimal muscle and nerve function. For instance, over time, calcium deficiency will weaken bones and, possibly, cause osteoporosis. Very high calcium, on the other hand, can lead to kidney failure, abnormal heart rhythm arrhythmia , mental confusion and even coma.

Arrhythmias can also result from low magnesium, as well as high or low potassium levels, especially in people who already have a heart condition. The good news: Most of the time, healthy people don't have to worry about electrolytes. The key to preventing health-threatening imbalances is to be aware of these instances when electrolytes are more likely to become depleted or build up.

And, if need be, get advice from your doctor or another health care provider on how to maintain or restore the balance. While some situations, such as health conditions, are beyond your control, Braun says there are steps you can take to avoid severe electrolyte spikes or dips:.

Although sodium is a vital electrolyte, your body doesn't need a lot — just 1 teaspoon daily. Too much salt can contribute to high blood pressure and other health problems. Try these salt-saving tips:.

You may feel like you hear this too often. But it's good advice. Don't wait until you become dehydrated to drink fluids; keep a water bottle with you and drink small amounts throughout the day. That's why Braun recommends replacing 8 ounces of your daily water with a sugar-free or low-sugar sports drink e.

When you're vomiting, have diarrhea or are feverish, you rapidly lose fluids and electrolytes, Braun cautions. Children and seniors, especially, can get severely dehydrated very fast.

Oral rehydration solutions like Pedialyte — which contain the right mix of salt, sugar, potassium and other minerals — are a good way to replenish those vital fluids.

Essential Electrolytes. Most often linked to sports drinks, electrolytes are vital for good health. Home RUSH Stories Essential Electrolytes.

Heart Health.

You're probably familiar with most or all of the electrolytes, even if you didn't necessarily know they were electrolytes:. These electrically-charged minerals help regulate everything from hydration the amount of water in your body , to your nervous system to muscle function — including the most important muscle of all: the heart.

Electrolytes enable the electrical impulses to be generated normally within the heart, so your heart can contract and relax at a normal rate. If you think of the heart as a lamp, electrolytes are like the electrical circuit, generating the current that keeps the light burning steady and strong," Braun says.

If you unplug the lamp, it won't work at all. Similarly, your body can't function without electrolytes. And if the level of one or more electrolytes becomes too low or too high, it creates an imbalance that can cause everything from mild, temporary symptoms to serious long-term health problems.

Exactly how the imbalance affects your health — and how quickly symptoms appear — depends on which electrolytes are affected, and how high or low the levels are. For instance, over time, calcium deficiency will weaken bones and, possibly, cause osteoporosis.

Very high calcium, on the other hand, can lead to kidney failure, abnormal heart rhythm arrhythmia , mental confusion and even coma. Arrhythmias can also result from low magnesium, as well as high or low potassium levels, especially in people who already have a heart condition.

The good news: Most of the time, healthy people don't have to worry about electrolytes. The key to preventing health-threatening imbalances is to be aware of these instances when electrolytes are more likely to become depleted or build up.

And, if need be, get advice from your doctor or another health care provider on how to maintain or restore the balance. While some situations, such as health conditions, are beyond your control, Braun says there are steps you can take to avoid severe electrolyte spikes or dips:.

Although sodium is a vital electrolyte, your body doesn't need a lot — just 1 teaspoon daily. Too much salt can contribute to high blood pressure and other health problems. Try these salt-saving tips:. You may feel like you hear this too often. But it's good advice.

Don't wait until you become dehydrated to drink fluids; keep a water bottle with you and drink small amounts throughout the day. That's why Braun recommends replacing 8 ounces of your daily water with a sugar-free or low-sugar sports drink e.

When you're vomiting, have diarrhea or are feverish, you rapidly lose fluids and electrolytes, Braun cautions. Children and seniors, especially, can get severely dehydrated very fast. Oral rehydration solutions like Pedialyte — which contain the right mix of salt, sugar, potassium and other minerals — are a good way to replenish those vital fluids.

Essential Electrolytes. Most often linked to sports drinks, electrolytes are vital for good health. Home RUSH Stories Essential Electrolytes.

Heart Health. Share to Facebook Share to Twitter Share to LinkedIn Share via Email. By Judy Germany. The essence of electrolytes You're probably familiar with most or all of the electrolytes, even if you didn't necessarily know they were electrolytes: Bicarbonate Calcium Chloride Magnesium Phosphate Potassium Sodium These electrically-charged minerals help regulate everything from hydration the amount of water in your body , to your nervous system to muscle function — including the most important muscle of all: the heart.

Electrolytes are critical for regulating the amount of water in your body, which helps everything from nerve responses to muscle contractions, says Kelly Jones MS, RD, CSSD, LDN, a nutritionist at Kelly Jones Nutrition. But it's easy to become electrolyte deficient if you've just finished an intense workout, or are sick and have symptoms that include vomiting and diarrhea.

If your electrolyte imbalance is severe, it can lead to muscle cramps and twitches , weakness, heart arrhythmia, paralysis, and in extreme cases, death via cardiac arrest. While there are quite a few electrolytes, sodium and potassium are two of the most prominent. This helps our bodies stay hydrated.

Other electrolytes include:. When a person works or sweats heavily, they lose a lot of sodium, says Jones. The same is true for anyone feeling sick, whether they are losing mucus or vomiting.

These symptoms can make the body lose electrolytes , so replacing them is critical. There are plenty of ways to get the electrolytes your body needs through diet alone.

Here are some foods and drinks that can help you replenish your electrolyte stores. Fortunately, coconut water is a popular alternative for bottled water and is available at most grocery and convenience stores.

Bananas are an incredible source of electrolytes thanks to their high levels of potassium. Add a boost of protein by putting some peanut butter on your banana, or introduce some fiber by throwing it in your oatmeal. Dairy products are a great source of both calcium and sodium.

And cheese brings even more to the table. While calcium is generally associated with dairy products, collard greens, beans, soy products, almonds, tahini, and bok choy are also excellent sources of the mineral, says Jones. People can get electrolytes by eating white meat and poultry.

Other sources of zinc include shellfish, beans and lentils, and hemp seeds, says Jones. Avocados are more than trendy, as this fruit is an incredible source of potassium.

Try avocados on top of toast with a sprinkle of cheese for an electrolyte-rich snack or breakfast. While juices such as orange, lemonade, and banana all provide electrolytes, there's one which stands out: pomegranate juice. Have a glass with your breakfast or as a mid-afternoon pick me up. There's no reason watermelons need to be limited to the summer.

Snack on watermelons year-round for a boost in electrolytes. The amount of electrolytes in infused waters varies by brand. These waters are available at most grocery and sports stores. Common brands include Gatorade and Powerade.

Some electrolyte infused waters may contain a high amount of sugars, so be aware of the nutrition label when choosing one. Most people do not need an electrolyte drink unless they completed an intense hour-long workout.

The amount of electrolytes you need per day varies on your age, gender, and what type of physical activities you are doing. Here are the recommended daily allowances of five of the most common electrolytes for adults:. Type of Electrolyte. Females years. Males years. Electrolytes are crucial for the body's nerve responses, muscle contractions, water balance, and more.

Common electrolytes include sodium, potassium, calcium, and chloride. You can consume electrolytes through coconut water, watermelon, and dairy products.

It's especially important to watch your electrolyte intake if you are sick or just completed a workout. Close icon Two crossed lines that form an 'X'.

To achieve effective rehydration following exercise in the heat, the rehydration beverage should contain moderately high levels of sodium at least 50 mmol l-1 , and possibly also some potassium. The volume of beverage consumed should be greater than the volume of sweat lost to provide for the ongoing obligatory urine losses.

Therefore, the palatability of the beverage is important. Many individuals may lose substantial amounts of sweat and will therefore have to consume large amounts of replacement fluids and this is more likely to be achieved if the taste is perceived as being pleasant.

Water alone is adequate for rehydration purposes when solid food is consumed, as this replaces the electrolytes lost in sweat. Other electrolytes include:. When a person works or sweats heavily, they lose a lot of sodium, says Jones. The same is true for anyone feeling sick, whether they are losing mucus or vomiting.

These symptoms can make the body lose electrolytes , so replacing them is critical. There are plenty of ways to get the electrolytes your body needs through diet alone. Here are some foods and drinks that can help you replenish your electrolyte stores. Fortunately, coconut water is a popular alternative for bottled water and is available at most grocery and convenience stores.

Bananas are an incredible source of electrolytes thanks to their high levels of potassium. Add a boost of protein by putting some peanut butter on your banana, or introduce some fiber by throwing it in your oatmeal. Dairy products are a great source of both calcium and sodium.

And cheese brings even more to the table. While calcium is generally associated with dairy products, collard greens, beans, soy products, almonds, tahini, and bok choy are also excellent sources of the mineral, says Jones.

People can get electrolytes by eating white meat and poultry. Other sources of zinc include shellfish, beans and lentils, and hemp seeds, says Jones. Avocados are more than trendy, as this fruit is an incredible source of potassium. Try avocados on top of toast with a sprinkle of cheese for an electrolyte-rich snack or breakfast.

While juices such as orange, lemonade, and banana all provide electrolytes, there's one which stands out: pomegranate juice.

Have a glass with your breakfast or as a mid-afternoon pick me up. There's no reason watermelons need to be limited to the summer. Snack on watermelons year-round for a boost in electrolytes. The amount of electrolytes in infused waters varies by brand.

These waters are available at most grocery and sports stores. Common brands include Gatorade and Powerade. Some electrolyte infused waters may contain a high amount of sugars, so be aware of the nutrition label when choosing one.

Most people do not need an electrolyte drink unless they completed an intense hour-long workout. The amount of electrolytes you need per day varies on your age, gender, and what type of physical activities you are doing.

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?