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What Are Electrolytes? Benefits, Plus Top Foods & Supplements

By Joe Boland

August 16, 2024

You've likely heard of electrolytes, particularly when it comes to hydration, but have you considered the crucial role they play in keeping your body functioning optimally?

If not, you should.

These electrically charged minerals are essential for a myriad of bodily functions, from regulating fluid balance to supporting muscle and nerve function.

Understanding what they are, how they work and how to maintain proper levels can significantly impact your overall health and well-being.

What Are Electrolytes?

Electrolytes are essential minerals dissolved in your body's fluids that carry an electric charge (either positive or negative). These charged particles are responsible for conducting electricity throughout your body, enabling crucial functions, such as muscle contractions, nerve signaling, pH regulation and fluid balance.

They’re present in urine, blood and sweat and found throughout the body.

The primary electrolytes include:

• Sodium (salt): Essential for fluid balance and nerve impulses.

• Potassium: Crucial for heart function and muscle contractions.

• Calcium: Supports bone health and muscle function.

• Magnesium: Involved in energy production and muscle relaxation.

• Chloride: Helps with fluid balance and stomach acid.

• Phosphate: Essential for bone health and energy metabolism.

• Bicarbonate: Helps maintain the body's acid-base balance (pH balance).

Each of these minerals works in harmony to maintain proper bodily functions and cellular health.

Benefits of Electrolytes

1. Fluid balance

Electrolytes help regulate the normal distribution of water in your body, maintaining proper hydration levels in your cells, blood and tissues.

2. Muscle function

Electrolytes facilitate muscle contractions and relaxations, including those of your heart, which is crucial for physical activity and daily movements.

Calcium and potassium, in particular, are essential for proper muscle function.

3. Nerve function

Electrolytes are involved in transmitting nerve impulses, essential for sensory perception and motor control. They allow for proper communication throughout your nervous system.

4. Heart health

Electrolytes are important for maintaining a healthy heartbeat and proper blood pressure levels. Sodium and potassium are especially important for the heart because they help control fluid balance in blood vessels.

5. Digestion

Electrolytes aid in healthy digestion by supporting stomach acid production and intestinal function, along with proper pH balance, which is crucial for various metabolic processes.

6. Bone strength

Electrolytes, particularly calcium, magnesium and phosphate, are crucial for maintaining strong, healthy bones. These minerals form the structural components of bones and teeth, contributing to their strength and density.

7. Healthy brain function

Electrolytes play a vital role in brain function. Proper levels of sodium, potassium and calcium are essential for neurotransmitter function, helping with cognitive function, mindset stability and overall healthy brain function.

Electrolyte Balance

A balance of electrolytes can offer many benefits.

Common signs of electrolyte balance include:

• Muscle strength and comfort

• Healthy energy levels

• Strength

• Regular heartbeat

• Digestive comfort

• Clarity of mind

• Nerve health

• Stomach comfort

• Bowel regularity

• Healthy bladder function

• Hydration

• Healthy mindset

• Quenched thirst

• Healthy appetite

• Healthy, normal blood pressure

• Bone health

• Nervous system health

Pay special attention to remaining hydrated when you are in hot climates and excessively sweat, work out often or don’t consume as much water or hydrating foods as you should.

Best Electrolyte Foods

Consuming electrolyte-rich foods, which also double as some of the top hydrating foods, is an excellent way to maintain balance.

Here are some top choices:

• Bananas

• Coconut water

• Spinach, kale, collard greens and other leafy greens

• Avocado

• Yogurt

• Oranges

• Salmon

• Almonds

• Kefir

• Milk

• Cottage cheese

• Sardines

• Pickles

• Olives

• Dark chocolate

• Whole grains

• Beans

• Sweet potatoes

• Lentils

• Beets

• Seaweed

• Tomato

• Celery

• Lettuce

• Halibut

• Pumpkin seeds

Best Electrolyte Supplements

While a balanced diet should provide sufficient electrolytes, supplements can be beneficial in certain situations.

As always, however, you should consult with your healthcare professional before starting any new dietary or lifestyle regimen, including electrolyte supplementation.

Here are some popular electrolyte supplements:

Electrolyte tablets or powders

These can be added to water for a convenient way to boost electrolyte intake.

Try Ancient Nutrition’s Multi Collagen Advanced Hydrate Mixed Berry or Multi Collagen Advanced Hydrate Lemon Lime. A real food source of balanced electrolytes and featuring twice the number of electrolytes as leading sports drinks, it's made with ancient superfoods and clinically studied ingredients like Spanish red cave salt and red marine algae.

They can be used to make this delicious Homemade Citrus-Flavored Electrolyte Drink.

Oral rehydration solutions

These balanced electrolyte drinks are designed to quickly replenish fluids and electrolytes, especially after illness or intense exercise.

Sports drinks

While often high in sugar, these can be beneficial during prolonged, intense exercise, and of course it’s best to consume those with the least amount of added sugar.

Electrolyte-enhanced water

A lower-calorie alternative to sports drinks, these provide hydration and essential electrolytes.

When choosing an electrolyte supplement, look for products with a balanced mix of essential electrolytes and minimal added sugars.

Conclusion

Electrolytes are often overlooked but play a vital role in overall health and well-being.

By understanding their importance, recognizing the importance of electrolyte balance and incorporating electrolyte-rich foods and supplements into your diet, you can optimize your body's function and performance.