Electrolytes 101:
What They Are, Why They Matter, and How to Get Them
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We hear about hydration everywhere: drink more water, carry a water bottle, stay hydrated. And sure — water is important. But here’s the part most people don’t realize: to actually feel hydrated, we need more than water alone.
Enter electrolytes. These tiny minerals play a huge role in how energized, clear-headed, and balanced we feel — every single day. And most of us could use a little more of them.
Let’s talk about what electrolytes actually are, how they work, and how to get them in without overthinking it.
**Remember that you don’t need to overdo the electrolytes. Depending of each persons specific lifestyle and life conditions, the majority of us, one electrolyte drink per day is plenty. For some of us, just a few electrolyte drinks per week is sufficient. Please remember to consult with your physician about any of your specific nutrient needs.
What Are Electrolytes
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Electrolytes are minerals that dissolve in body fluids — like blood, sweat, and urine — and carry an electrical charge. That electrical charge allows them to do something water alone can’t: move fluid into and out of cells, send signals between nerves, regulate muscle contractions, and support energy production. Our bodies rely on these electrolytes every day, and understanding what they are (and why we need them) is key to improving how we feel mentally and physically.
The body’s main electrolytes include:
Sodium
Potassium
Magnesium
Calcium
Chloride
Phosphate
Bicarbonate
Think of them as little “on switches” that power essential functions. Without the right balance — even if you drink plenty of water — cells can’t function properly. You may even feel foggy, sluggish, achy, or endlessly thirsty.
Why Electrolytes Matter
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This is why electrolyte benefits go far beyond hydration — they impact muscle recovery, brain function, and daily energy levels.
Electrolytes play a role in nearly every major body system. Here are the basics:
Hydration + Fluid Balance
Electrolytes help water get into your cells and stay there. If levels are low, you can drink glass after glass of water and still feel thirsty, foggy, or fatigued — because the water simply isn’t being absorbed effectively.
Muscle Function + Cramping Prevention
Every muscle contraction depends on the exchange of sodium, potassium, calcium, and magnesium. Low levels can lead to:
Muscle cramping
Twitching
Fatigue
Weakness
Soreness
Tension
Even the heart relies on electrolytes to contract and relax in a steady rhythm.
Nerve Signaling + Brain Function
Your brain communicates using electrical impulses, and electrolytes help carry those signals. When levels dip, it can show up as:
Headaches
Brain fog
Irritability
Slowed reaction time
Trouble focusing
Heart Rhythm + Blood Pressure
Electrolytes help regulate the pattern and force of your heartbeat. Imbalances — especially with sodium, potassium, calcium, and magnesium — can disrupt normal rhythm and may affect blood pressure over time.
Energy + Metabolism
Electrolytes help cells convert food into fuel. Low levels can leave you tired, run-down, or sluggish — especially mid-day.
Maintaining pH + Homeostasis
Electrolytes support a stable internal environment, including blood pH (which must stay in a very tight range to keep us feeling well).
This is why electrolyte benefits go far beyond hydration — they impact muscle recovery, brain function, and daily energy levels.
Who Needs Electrolytes?
Short answer: everyone.
But some groups need them even more:
Active adults
People who sweat a lot
New moms and postpartum parents
Folks living in hot or humid places
Anyone recovering from illness
People who drink lots of coffee, soda, or alcohol
Busy humans under stress (so, basically all of us)
Even small imbalances can make a noticeable difference in how you feel.
When Electrolytes Are Especially Important
Your electrolyte needs go up when you:
Exercise
Sweat in heat or humidity
Experience fluid loss from sickness
Breastfeed
Feel lightheaded or fatigued
Drink lots of water with very little salt or minerals
Notice muscle cramps or tension
These are all signs your body is asking for electrolyte support — not just more water.
Signs You May Be Low in Electrolytes
If you’ve ever wondered whether headaches, fatigue, dizziness, or muscle cramps are connected to electrolytes, they often are. These symptoms are classic signs of electrolyte deficiency and low hydration. If you’re not getting enough electrolytes, you might notice things like:
Muscle cramps
Fatigue
Headaches
Dizziness
Brain fog
Heart palpitations
Thirst that water doesn’t fix
These are common red flags that your system could use a boost.
How You Can Get More Electrolytes
Food Sources
If you want to increase electrolytes naturally, these foods help to make it simple and approachable:
Bananas
Coconut water
Avocado
Leafy greens
Yogurt
Beans
Broth
Nuts + seeds
Citrus fruit
Sweet potatoes
Supplement Sources
Electrolyte powders, tablets, or drink mixes are also helpful — especially around workouts, during heat waves, or when you’re recovering from a cold or stomach bug.
If you’re active, a busy parent, postpartum, or sweating often, these may be worth exploring.
*Quick note about store-bought electrolyte drinks: Be aware of what’s in these drinks as they often contain ingredients that can be adverse to your health — ingredients like high amounts of sugar, artificial dyes (like Red 40), and sometimes even high fructose corn syrup. While drinking a sports drink now and then likely won’t wreak havoc on your internal systems, it is a good idea to do your best to drink them in moderation.
A Quick Electrolyte Drink to Try
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If you prefer something simple, this homemade electrolyte drink is an easy, low-sugar way to support hydration and energy — without the dyes and additives found in most sports drinks.
8–12 oz water
Pinch sea salt
Squeeze lemon
Optional: ½ tsp honey
Optional: trace mineral drops
Refreshing, hydrating, and low in sugar — especially compared to many sports drinks. You can even drink this hot — like a homemade tea!
The Big Picture (Simplified)
At the end of the day, electrolytes help water do its job. They support hydration, muscle function, brain clarity, and heart health. And when levels drop — whether from exercise, stress, heat, illness, or daily life — your body lets you know.
Adding more electrolyte-rich foods (and occasionally using a supplement or homemade drink) is a simple shift that can make a noticeable difference in how you feel.
In Case You Only Remember One Thing…
Electrolytes are like the key that unlocks hydration.
Water gets you to the door — electrolytes let you walk through it.
Water is important — but hydration is more complex than simply drinking more of it. Electrolytes help move fluid into cells, power muscle contractions, support your heart, and keep your brain sharp.
When these levels dip, you feel it — mentally and physically.
Balancing hydration and electrolytes can be a small shift that makes a huge difference in energy, mood, and daily performance. Don’t overthink it! It’s not as tricky as you might originally think.
Small balance. Big impact.
Photo by Chermiti Mohamed via Unsplash
Final Thoughts
Water is important — but hydration is more complex than simply drinking more of it. Electrolytes help move fluid into cells, power muscle contractions, support your heart, and keep your brain sharp.
When these levels dip, you feel it — mentally and physically.
Balancing hydration and electrolytes can be a small shift that makes a huge difference in energy, mood, and daily performance. Don’t overthink it! It’s not as tricky as you might originally think.
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Disclaimer: I am not a doctor, mental health provider, or a licensed dietician, and therefore this is not official licensed medical, clinical, or nutrition advice. These are things that I have implemented in my own life and utilized in my personal training, health coaching, and nutrition coaching practice after spending a substantial amount of time studying and practicing these techniques in fitness, habit change, and nutrition (still, I’m not a dietician). They are not meant to cure any ailment, and they are certainly not meant to serve as a replacement for any mental or medical healthcare treatment. It is important to always consult your own physician before beginning an exercise, mental health, nutrition or supplement program of any type.