Electrolytes are minerals that carry an electrical charge when they dissolve in your body's fluids. The main ones are sodium, potassium, chloride, magnesium, calcium, phosphate and bicarbonate. They control how much water stays in and around your cells, and they let your nerves send signals and your muscles contract, including your heart (MedlinePlus). That's why drinking water alone isn't always enough to feel hydrated.
What each electrolyte does
- Sodium: the main electrolyte outside your cells. It holds water in your bloodstream and is the mineral you lose most in sweat.
- Potassium: the main electrolyte inside your cells. It works with sodium for fluid balance and muscle function.
- Magnesium: involved in hundreds of reactions in the body, including muscle relaxation and energy production.
- Calcium: needed for muscle contraction, nerve signals and strong bones. See Is Calcium an Electrolyte?
- Chloride: pairs with sodium (as in table salt) to balance fluids.
- Phosphate and bicarbonate: help with energy and keeping your blood's pH balanced.
Why water alone isn't enough
When you sweat, you lose water and minerals, especially sodium. Drinking large amounts of plain water replaces the water but dilutes the sodium that's left. Your body needs those minerals to actually hold on to the water you drink. That's why traditional cultures salted their food generously, and why so many people feel better with a pinch of salt or an electrolyte drink in their water. See Adding Salt to Water for Hydration.
Signs your electrolytes may be low
- Muscle cramps, twitches or weakness
- Headaches
- Fatigue or brain fog
- Dizziness or lightheadedness, especially when standing
- Strong salt cravings
These are common after heavy sweating, illness, fasting or drinking alcohol. Severe imbalances are a medical issue: confusion, an irregular heartbeat, vomiting or severe weakness need prompt medical care. See also Dehydration Symptoms.
What causes low electrolytes?
- Heavy sweating from exercise, heat, sauna or physical work
- Drinking lots of plain water without minerals
- Vomiting or diarrhea
- Fasting and low-carb diets. See Electrolytes for Fasting
- Alcohol. See Electrolytes for a Hangover
- Some medications, such as diuretics
Best natural sources of electrolytes
- Sodium: unrefined salt, broth, olives, pickles
- Potassium: potatoes, avocados, bananas, leafy greens, coconut water
- Magnesium: pumpkin seeds, almonds, dark chocolate, leafy greens
- Calcium: dairy, sardines, leafy greens
Food is the foundation. An electrolyte drink helps when you're losing more than usual: sweating, training, traveling, fasting or recovering.
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Frequently asked questions
What are electrolytes?
Minerals that carry an electrical charge in your body's fluids, including sodium, potassium, chloride, magnesium, calcium, phosphate and bicarbonate.
What do electrolytes do?
They balance the water in and around your cells, and they let your nerves fire and muscles contract.
What are signs of low electrolytes?
Muscle cramps, headaches, fatigue, dizziness and salt cravings. Confusion or an irregular heartbeat need medical care.
Can you drink electrolytes every day?
Many people do, especially if they sweat a lot. People with kidney disease, heart conditions or high blood pressure should ask their provider first.
What's the fastest way to replace electrolytes?
A drink with sodium, potassium and magnesium, plus a salty meal.