A complete guide to electrolytes
Electrolytes are essential minerals that carry an electric charge when dissolved in body fluids. These include sodium, potassium, magnesium, calcium, chloride, phosphate, and bicarbonate. They play a key role in maintaining vital bodily functions such as hydration, nerve signalling, muscle contraction, and pH balance. Without them, your body would struggle to function properly.
What do electrolytes do?
Electrolytes regulate the balance of fluids in and out of your cells, support nerve impulse transmission, and ensure muscles—including your heart—contract and relax properly. They also help maintain acid-base (pH) balance and aid in transporting nutrients into cells while removing waste products.
Electrolytes in the body
The body tightly regulates electrolyte concentrations through the kidneys, hormones, and cellular transport mechanisms. Even small imbalances can affect multiple systems, from cardiovascular and muscular health to brain function and mood.
Who needs electrolytes?
Electrolytes aren't just for athletes. They’re beneficial for travellers, especially those flying or in hot climates. Read our essential travel tips or learn more about the signs of dehydration.
Electrolytes are also helpful for people recovering from illness, such as the flu, vomiting, or diarrhoea; those on low-carb/keto diets due to increased electrolyte loss; and heavy sweaters, including during work, heat, or hormonal changes, as well as anyone feeling fatigued, lightheaded, or hungover.
Benefits of electrolytes
- Prevent dehydration and support fluid balance
- Improve exercise performance and recovery
- Reduce muscle cramps and fatigue
- Support nerve and brain function
- Promote cardiovascular stability
Low electrolyte symptoms
When your body is low on electrolytes, you may experience:
- Muscle cramps or weakness
- Headaches and dizziness
-
Fatigue and lethargy
- Confusion or brain fog
- Irregular heartbeat
- Nausea or vomiting
Symptoms of an electrolyte imbalance
Symptoms vary based on which electrolyte is imbalanced:
Types of electrolytes
Powders vs. tablets vs. drinks vs. gels
| Powders | Flexible dosing, often with fewer fillers or sugars. Good for custom hydration. |
| Tablets / capsules | Convenient and travel-friendly; however, it is difficult to fit all the nutrients in a tablet/capsule, which results in having to take many of them to get the correct dosage. |
| Drinks |
Ready-to-consume but often high in sugars or artificial ingredients. |
| Gels |
Useful during endurance sports, providing fast-absorbing electrolytes and carbs. However, many people experience side effects from the added sweeteners and artificial ingredients. |
Learn the difference between good vs. bad electrolytes and how to choose a high-quality electrolyte formula.
How to increase electrolytes
You can increase electrolytes through diet and supplements. Food sources include bananas, leafy greens, avocados, dairy, nuts, seeds, coconut water and sea salt. Supplements can also help; look for tailored blends in powder format for targeted support.
When to take electrolytes
- After exercise or sweating
- During hot weather or sauna use
- After illness involving fluid loss
- To recover from hangovers
- During fasting or low-carb diets
- While traveling (especially by air)
Best time to take electrolytes
Timing depends on your needs:
Can you have too many electrolytes?
Yes. Excess intake, especially of sodium or calcium, can cause health issues like high blood pressure, kidney strain, or mineral imbalances. Always follow dosage guidelines.
Can you take electrolytes on an empty stomach?
Most electrolyte supplements are safe on an empty stomach, but some (especially magnesium) may cause mild GI discomfort. If sensitive, take with a light snack.
Summary
Electrolytes are critical for more than just athletic performance. Whether you’re travelling, recovering from illness, or navigating daily stress, maintaining electrolyte balance supports energy, hydration, and overall wellbeing. Choose the right form and timing to match your lifestyle and needs.
You may be interested in trying our Hydrate+ Electrolytes. Hydrate+ provides the optimal balance of electrolytes, vitamins, minerals and amino acids to deliver everything your body needs for effective hydration, fluid balance, energy, focus, muscle performance, endurance, and recovery. It includes Sodium, Potassium, Magnesium, Calcium, Vitamin B12, Vitamin C, and L-Taurine, with zero sugar, stevia or artificial sweeteners.
View our range of award-winning probiotics, vitamins and supplements.
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