Should I Be Taking Electrolytes?

And are they worth the hype?!

Electrolytes seem to be everywhere at the moment, from biohackers spreading the benefits, to appealing social media adverts with sleek bottles and colourful sachets! How do we know whether this is something we need in our water bottles?!

What Are Electrolytes?

Electrolytes are minerals that carry an electrical charge when dissolved in water. They help regulate many essential functions in the body, including:

• Hydration and fluid balance

• Nerve signalling

• Muscle contractions

• Blood pressure regulation

• Energy production

• Heart rhythm

• Supporting blood clotting

  
  

The main electrolytes include:

• Sodium

• Potassium

• Magnesium

• Calcium

• Chloride

Your body works hard to keep these minerals in balance. Too little (or occasionally too much) can affect how you feel and function.

Most people get electrolytes naturally through food and drink.

Signs You Might Need More Electrolytes

Possible signs can include:

• Muscle cramps

• Dizziness or light-headedness

• Headaches

• Fatigue

• Feeling depleted after exercise

• Excessive thirst

• Brain fog

• Heart palpitations (though these should always be medically assessed if persistent or concerning).

That said, these symptoms can have many causes - electrolytes are not always the answer.

If you:

• Eat a reasonably balanced diet

• Are not sweating heavily

• Are doing light-to-moderate exercise

• Feel well hydrated

• Have no medical reason for extra electrolyte support

…then you may not need expensive daily electrolyte supplements.

In some cases, people are essentially paying for flavoured salty water.

When Might Electrolytes Be Helpful?

• Heavy Sweating If you sweat a lot - through intense exercise, hot weather, saunas or endurance events - you lose both water and minerals, particularly sodium.

  Replacing only water in these situations can sometimes leave you feeling:

  • Headachy

  • Fatigued

  • Dizzy

  • Crampy

  • Washed out

Electrolytes may help support hydration and recovery with heavy sweating

• Illness involving fluid loss Vomiting, diarrhoea or stomach bugs can lead to significant electrolyte losses.

  This is one of the clearest situations where electrolyte replacement can be useful, especially if symptoms are prolonged. I have memories as a child having good old Dioralyte from Boots whenever I was unwell with a tummy bug!

• Low carb or fasting When people significantly reduce carbohydrate intake, the body tends to excrete more sodium and water initially. This can sometimes contribute to symptoms such as fatigue, headaches or what is described as the “keto flu".

• Certain medications or health conditions Some medications and conditions can affect fluid and mineral balance. Examples include:

  • Diuretics

  • Some blood pressure medications

  • Excessive sweating conditions

  • Certain digestive disorders for example IBS or IBD

  • Certain medical conditions such as Postural Orthostatic Tachycardia Syndrome. In this example people with POTS are often advised to pay closer attention to hydration and electrolytes because the condition involves problems with how the autonomic nervous system regulates blood flow and blood pressure.

  This is where personalised advice matters.

• Alcohol Alcohol acts as a diuretic, meaning it increases urine production and can contribute to dehydration. One reason for this is that alcohol suppresses the release of antidiuretic hormone (ADH), which normally helps the kidneys retain water. When this hormone is reduced, the body loses more fluid through urine. You can reduce the dehydrating effects of alcohol by sipping water or an electrolyte rich drink in between alcoholic drinks, and before you go to bed. 

  

  Alongside fluid loss, alcohol may also contribute to the loss of electrolytes such as sodium and potassium, which can leave some people feeling thirsty, fatigued, headachy or generally depleted the next day. 

Electrolyte Drinks

Shop bought electrolyte drinks often contain large amounts of other ingredients such as caffeine, which ironically can be dehydrating. They often also contain sugar or artificial sweeteners, as well as other chemicals that can negatively affect our health. It is really important if purchasing an electrolyte drink to read the label carefully. Some cleaner options include drops or squirts/pumps of electrolytes you simply add to water or juice. I like brands such as Body Bio, Viridien and Oshun for clean electrolytes.

Some natural ways to get electrolytes from drinks and foods:

• Coconut water  

• Bone broths  

• Fruit and vegetable juices/smoothies  

• Lemon water with sea salt – adding a pinch of sea salt or Himalayan pink salt and a squeeze of lemon juice to your water makes a great, homemade electrolyte drink. The lemon is also a nice wake up signal to your digestive system in the morning. 

• A healthy, varied diet with plenty of plants will provide a great level of electrolytes naturally. Foods such as leafy greens, potatoes (with the skins on), avocado, sweet potatoes, bananas, beans, lentils, nuts and seeds are all great sources.

Health trends can be exhausting to navigate

So What Does This All Mean For Me?!

My honest opinion on whether you need electrolytes every day? Probably not, don't get sucked into the hype!

Wellness trends and health hacks can become overwhelming and difficult to navigate. If you are looking for evidence based, no nonsense nutrition advice and personalised plans book a free no obligation discovery call with me to understand further what support looks like.

Book a free discovery call

The content provided is not intended to treat, diagnose, cure or prevent any disease. All material on laurabealesnutrition.co.uk is provided for information and educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, supplement, exercise or other health-related programs.