What Are Electrolytes?

These powerful minerals help keep your body functioning properly.

Drink water to stay hydrated. Simple as that — or is it? Staying hydrated goes beyond drinking enough water. To maintain the right balance in your body, don’t forget the electrolytes.

What are electrolytes?

“Electrolytes are essential nutrients that help keep your body functioning properly,” says Daniel Rodriguez Bauza, MD, family medicine physician at Geisinger.

Typically found in bodily fluids like blood and sweat, electrolytes help to:

Balance muscle and nerve function
Maintain pH balance
Repair damaged tissues
Regulate heart rate
Move waste products from cells
Transmit messages between cells

Electrolytes are made up of several elements that each have different functions. These include:

Sodium

“This essential nutrient helps maintain your body’s fluid and blood balance,” says Dr. Rodriguez Bauza. Sodium’s other tasks include transporting nutrients into and out of cells and helping transmit nerve impulses throughout your body.

Chloride

Another mineral crucial to your wellness, chloride promotes digestion and helps maintain proper pH levels. It also aids in moving oxygen and carbon dioxide throughout the cells in your body.

Magnesium

Magnesium plays a critical role in your health. This electrolyte helps regulate blood pressure, controls blood sugar levels and supports a healthy immune system.

Potassium

Potassium is a key player in critical bodily processes like maintaining bone and nervous system health and regulating kidney function.

How many electrolytes do you need daily?

Wondering how much you need every day to feel your best? Dr. Rodriguez Bauza notes your recommended daily intake of electrolytes should include:

Sodium: 500 to 2,400 milligrams (mg)
Chloride: 750 mg
Potassium: 2,000 to 3,500 mg
Magnesium: 270 to 300 mg

“You can get most of the electrolytes you need through a healthy, balanced diet,” Dr. Rodriguez Bauza says. To get your daily recommended doses of electrolytes, turn to your pantry.

Not sure where to start? Consider these electrolyte-rich foods.

Yogurt

A 5.5-ounce container of plain nonfat Greek yogurt contains about 173 mg of calcium, 220 mg of potassium, 212 mg of phosphorus and 56 mg of sodium.

Fish

A filet of flounder contains about 500 mg of sodium. Pair it with green beans or broccoli for an extra electrolyte boost.

Turkey

It might seem odd, but turkey is an excellent source of electrolytes. One 3-ounce serving has 349 mg of potassium. Be mindful of the sodium content, though. That serving also holds 1,200 mg of sodium, about half the daily recommended amount.

Avocados

Thinking about extra guac? You won’t regret it. Everyone’s favorite vegetable, avocadoes, are an excellent source of electrolytes. One avocado contains over 700 mg of potassium and 43 mg of magnesium.

Beverages

Prefer to sip your electrolytes instead? Fill your cup with these to replenish valuable nutrients:

Sports drinks
Coconut water
Milk
Broth

Electrolytes have important work to do in your body. That’s why keeping them in balance matters.

Symptoms of electrolyte imbalance

An electrolyte imbalance is caused when you lose a large amount of body fluids. “Low electrolyte levels, like potassium can lead to cardiac arrest, and a low level of magnesium leads to irregular heartbeats,” says Dr. Rodriguez Bauza.

You can lose electrolytes from:

Sweating
Dehydration
Vomiting and diarrhea
Urinating, especially frequent urination

Common symptoms of electrolyte imbalances include:

Muscle cramps
Dizziness
Irregular heartbeats
Numbness and tingling
Anxiety

Losing electrolytes happens throughout the day, so replenish them to avoid an electrolyte imbalance.

Start with a conversation

Not sure if you’re getting enough electrolytes in your diet? Talk to your healthcare provider. They can check electrolyte levels in your blood and recommend supplements if necessary.