What Are Electrolytes and Why Water Alone Isn't Enough

Ok, let’s dive straight in - what even are electrolytes? Essentially, they’re minerals that carry an electrical charge when dissolved in water. They include sodium, potassium, chloride, magnesium and calcium, and they each play a crucial role within the body, including (but not limited to) managing nerve signalling, muscle contraction (including the heart), and regulating the amount of water in and around cells. 

Electrolytes are responsible for supporting hydration, maintaining fluid balance, regulating muscle contractions, and even nerve function. But that’s not all; they can also help with hormone regulation and brain function. If electrolyte balance runs too high or too low, it can disrupt normal body functions,  so they’re pretty essential for not only keeping us healthy, but alive in general. 

When we sweat, whether that’s in the gym, hoisting heavy shopping bags, or during a hot flush, we lose both water and electrolytes, although the concentration of electrolytes varies between individuals. 

We can also lose electrolytes through vomiting and diarrhoea, as well as spending time in hot environments such as saunas, steam rooms, and very warm climates. Ageing can even affect the body’s ability to regulate electrolytes (typical). 

But one of the strangest ways we can lose electrolytes is actually through drinking too much water. It’s generally agreed that drinking more than three litres of water a day can lead to excessive urination and electrolyte loss. 

Ok, now the golden question: why isn’t water enough to hydrate us? The short answer is that water doesn’t actually contain all of the key electrolytes that we need. 

We can get a lot of electrolytes from food, including: 

• Sodium: Table salt, cheese, olives and most processed or tinned foods
• Potassium: Bananas, potatoes (especially with skin), spinach and leafy greens, avocados, beans and lentils, tomatoes, oranges, and dried fruit 
• Magnesium: Nuts and seeds (pumpkin seeds and almonds especially), leafy greens, whole grains, beans, and dark chocolate.
• Calcium: Dairy (milk, cheese, yoghurt), fish such as sardines and tinned salmon, tofu, and leafy greens like kale and broccoli
• Chloride: Mostly comes bundled with sodium; table salt, olives, seaweed, and rye bread
• Phosphate/phosphorus: Meat, fish, dairy, eggs, and nuts 

But if you’ve just finished a workout in the gym or a long run, you aren’t expected to recoup all of the lost electrolytes through food, hence why electrolyte blends exist. Electrolyte blends can be easily mixed with water and consumed before, during or after a workout to quickly replenish lost minerals. 

Electrolyte supplements can be used by anyone who regularly exercises and loses electrolytes through sweat; that’s whether they’re professional, amateur, just starting or anyone who experiences excessive sweating while working out - hello, hot yoga girls. 

There are also arguments that electrolyte supplements can help with the fatigue and cramps caused by iron and electrolyte loss during menstruation. Menopause symptoms such as excessive sweating and night sweats can also shift electrolyte balance, so supplementing could help here too. 

While there is no harm in using electrolytes to replenish minerals lost through sweating and illness, it’s worth remembering that the NHS advises not to consume more the 6g of salt per day (that’s around one level teaspoon), so it’s always worth checking the sodium and chloride content of the electrolyte blend and not exceeding the recommended intake. More electrolytes does not equal better hydration; it’s always important to work out if you need them, and if so, whether the sodium content is safe for daily use.