What Are Electrolytes?
Electrolytes are minerals that your body needs to function. They're called electrolytes because they carry an electric charge.
Some of the common electrolytes found in the body are:
- Calcium
- Chloride
- Magnesium
- Phosphorus
- Potassium
- Sodium
Your body makes some electrolytes, and you get them from food. You need certain amounts of electrolytes each day for good health.
What Do Electrolytes Do?
Electrolytes have many important jobs in your body. Each electrolyte plays a different role:
Sodium
- Balances fluid levels inside and outside cells
- Regulates blood pressure
- Helps send nerve signals
- Helps your muscles contract
Potassium
- Helps move nutrients into your cells
- Helps your nerves and muscles function, especially your heart
- Supports your metabolism
Calcium
- Builds and strengthens your bones and teeth
- Helps muscles contract and sends nerve signals
- Aids stable blood pressure
Magnesium
- Aids muscle and nerve function
- Builds and strengthens your bones and teeth
Phosphorous
- Builds and strengthens your bones and teeth
- Aids nerve and muscle function
Chloride
- Balances fluids inside and outside cells
- Regulates blood pressure
What Happens When Your Body Is Low on Electrolytes?
Not getting enough electrolytes can have negative effects that range from mild to severe, depending on what nutrient you're low on. Here's what could happen if you don't get enough of these electrolytes:
Sodium
- Dehydration
- Muscle cramps
- Fatigue
- Confusion
- Seizures
- Coma
Potassium
- Irregular heartbeat
- Constipation
- Fatigue
- Muscle weakness or spasms
- Numbness or tingling
Magnesium
- Unusual eye movements
- Fatigue
- Convulsions
- Muscle spasms, cramps, and weakness
- Numbness
Calcium
- Muscle cramps
- Dry skin
- Nails that break easily
- Memory problems
- Confusion
- Depression
- Crankiness
Phosphorous
- Low appetite
- Anxiety
- Joint stiffness
- Weakness
- Bone pain and weakness
- Breathing problems
Foods and Drinks With Electrolytes
Many foods are rich in electrolytes. Some of the top sources include:
Potassium: Bananas, beet greens, salmon, white beans, avocado, potatoes, milk, mushrooms
Sodium: Dill pickles, clams, table salt, cheese, dry-roasted sunflower seeds
Magnesium: Spinach, pumpkin seeds, lima beans, tuna, brown rice, almonds
Phosphorous: Yellowfin tuna, tofu, milk, chicken, scallops, pumpkin seeds, quinoa
Calcium: Milk, cheese, spinach, tofu, yogurt, okra, trout, acorn squash
Testing Electrolytes
Electrolytes are often measured as part of a routine blood panel that you get as part of an annual physical. Your doctor might order an electrolyte test if they think you might have levels that are too high or low. Your doctor will look for signs that your electrolytes might be out of balance, such as:
- Nausea and vomiting
- Confusion
- Weakness
- Irregular heartbeat
Electrolyte blood test
During an electrolyte blood test, a health care professional will take a small sample of your blood. They'll insert a small needle into a vein in your inner arm and draw a small amount of blood into a vial. This is a quick 5-minute test that is not painful. You might feel a small sting when they insert the needle.
How to Replenish Electrolytes
Most people can replenish their electrolytes through foods and drinks. You might need more electrolytes than usual if you:
- Sweat a lot
- Are recovering from a bout of diarrhea or vomiting
- Do strenuous exercise for long periods
- Have a health condition that lowers your electrolyte levels
A lot of people turn to sports drinks when they want more electrolytes. But those drinks tend to be very high in sugar. Whole foods and unsweetened beverages naturally high in electrolytes are a better choice.
If you have very low levels of an electrolyte, you should see your doctor for treatment.
Takeaways
Electrolytes are important minerals that your body makes and that you get from food. They protect the health of your heart, nerves, and muscles and build strong bones and teeth, among other things. You can most likely get all the electrolytes you need through a daily diet that includes a variety of produce, lean meats, beans, whole grains, nuts, and seeds.
Electrolytes FAQs
Is it OK to drink electrolytes every day?
Many beverages, such as milk and coconut water, are naturally good sources of electrolytes that you can drink every day. Sports drinks are also high in electrolytes, but they also tend to be high in sugar, which isn't good for you. They also may be very high in sodium, which can be bad for your health if you take in too much. Sports drinks are best for when you have sweat a lot, worked out for a long time, or are recovering from a period of vomiting or diarrhea.
What is the best source of electrolytes for the elderly?
The elderly can get electrolytes from whole foods, such as milk, lean meat, tofu, nuts and seeds, and fruits and vegetables. A low-sugar electrolyte drink might be a good option if they are having trouble eating or need a quick source of electrolytes. Talk to your doctor about the best way to get the electrolytes you need at any age.
Is drinking water enough for electrolytes?
Tap or filtered water does contain some electrolytes. Amounts can vary, depending on your water source. But the amounts in regular water aren't enough to help you meet your daily needs. You also need to get electrolytes through foods and drinks that naturally contain the minerals.
