The Best Electrolytes to Replenish Your Body

Learn more about the best minerals for hydration and discover when and how to incorporate them into your diet.

— On Oct 21, 2025

he Best Electrolytes to Replenish Your Body

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We all know the importance of consuming water every day, but is drinking plain water enough to keep you hydrated? It depends. In some cases, water is sufficient, but in other cases, you may need to consume electrolytes to help replenish lost fluids. While there are countless electrolyte options available, my go-to choice is Live it Up Vital Minerals for daily hydration support.

As a registered dietitian, my clients frequently ask me about the best ways to stay hydrated, so I decided it was time to address this topic in more detail. Below, I'll explore the best electrolytes, discuss when you need to increase your intake, and address some of the best ways to get electrolytes.

Top hydrating electrolytes at a glance:

Sodium
Potassium
Calcium
Magnesium
Phosphorus
Chloride

What Are Electrolytes and When Do You Need Them Most?

Electrolytes are minerals that help support fluid balance in your body. As their name suggests, these substances carry an electric charge when dissolved in water, sending signals that help your body regulate chemical reactions responsible for maintaining hydration, balancing pH levels, and supporting muscle function.

If you're eating a healthy diet and drinking water regularly, you typically don't need to supplement your daily routine with additional electrolytes. However, there are circumstances when you may need to increase your electrolyte levels, such as if you're dehydrated and/or have lost fluids through sweating, vomiting, or diarrhea.

For example, travel, exercise, illness, and exposure to heat are just a few instances when you should consider increasing your electrolyte intake. Other signs that you may need more electrolytes include:

Increased thirst
Headaches
Dizziness
Fatigue
Muscle cramps, among other symptoms.

Bottom line: If you've depleted your body's fluids, it's essential to replenish electrolytes to rehydrate your body.

Top 6 Electrolytes for Hydration

Let's review some of the essential minerals you should consume to stay hydrated and maintain a healthy electrolyte balance.

1. Sodium

What is sodium? Sodium is a mineral naturally found in certain foods, such as beets, celery, bananas, cheese, and meats. Of course, you can also get sodium from table salt. While some foods contain naturally occurring sodium, many processed foods also contain added sodium, such as potato chips, bread, pizza, and canned soup.

Why is sodium an important electrolyte? Considered one of the principal electrolytes, sodium helps regulate extracellular fluid volume, which refers to the total amount of fluid outside of the cells in your body. In other words, sodium monitors fluid balance within your body, ensuring that the correct amount of fluid is flowing to support optimal cell function.

Dietitian Tip: You may have heard of adding pink Himalayan salt to your water to help increase your electrolytes and boost hydration. However, as a registered dietitian, I advise against this because there's a good chance you don't need to add even more sodium to your diet. Consuming excessive amounts of sodium can lead to adverse health effects.

2. Potassium

What is potassium? Potassium is another essential electrolyte, naturally found in foods like spinach, collard greens, carrots, grapes, bananas, oranges, and potatoes.

Why is potassium an important electrolyte? While sodium is responsible for regulating extracellular fluid volume, potassium monitors intracellular fluid volume, or the fluid levels inside cells. In doing so, potassium also helps regulate the movement of nutrients in and out of cells. This electrolyte also assists with muscle function.

3. Calcium

What is calcium? Calcium is also a common electrolyte. Milk, yogurt, and cheese are excellent sources of calcium, but you can also find it in kale, broccoli, and oranges, among other fruits and vegetables.

Why is calcium an important electrolyte? Studies reveal that 99% of the body's calcium is stored in bone, so it comes as no surprise that this mineral helps with bone formation and density. However, like potassium, calcium also supports muscle function.

4. Magnesium

What is magnesium? Magnesium is naturally found in a variety of foods, such as legumes, leafy greens, meats, and whole grains.

Why is magnesium an important electrolyte? Sometimes referred to as the "forgotten electrolyte," magnesium plays a crucial role in helping your cells convert nutrients into energy. The mineral is often overlooked because magnesium deficiencies can be subtle and difficult to detect. Despite this, it's a crucial electrolyte, as it may also help regulate brain and muscle function and promote healthy bone growth.

5. Phosphorus

What is phosphorus? Phosphorus is another important electrolyte, commonly found in meats, dairy products, whole grains, legumes, nuts, and seeds.

Why is phosphorus an important electrolyte? The majority of phosphorus in your body is stored in your bones, while the rest is stored in your tissue. As with other electrolytes on this list, phosphorus supports bone formationand muscle contr actions.

6. Chloride

What is chloride? Chloride naturally occurs in some foods, such as table salt, shrimp, and seaweeds like kelp.

Why is chloride an important electrolyte? Chloride is the second-most abundant ion in the human body. It helps support the fluid balance both inside and outside of cells. It may also help regulate pH levels and maintain the appropriate blood volume in your body.

What’s the Best Way to Get Electrolytes?

Consuming electrolyte-rich foods, drinks, electrolyte powders, and supplements are just a few ways to support fluid and electrolyte balance. Let's take a closer look at some of the top sources of electrolytes.

Foods with Naturally Occurring Electrolytes

Some fruits, veggies, dairy products, and seeds naturally contain electrolytes, such as sodium, potassium, calcium, and magnesium. Eating electrolyte-rich foods is actually one of the best ways to maintain your electrolyte levels on a regular basis without supplementation.

The following are some examples of foods that are high in electrolytes:

Vegetables: Spinach, okra, cereal grasses, and potatoes
Fruits: Bananas, avocados, watermelon, and oranges
Dairy products: Cheese, yogurt, and milk
Seeds: Pumpkin seeds, chia seeds, sunflower seeds

Coconut water, also known as coconut juice, is an excellent source of electrolytes, as it naturally contains potassium, calcium, and magnesium. It's often considered a better alternative to consuming sports drinks because it’s lower in calories and sugar. Limited research even suggests it may help improve hydration during athletic performance.

Electrolyte Drinks

You'll find all kinds of electrolyte beverages on the market, from sports drinks to electrolyte-infused water. Gatorade, Pedialyte, and Essentia Water are just a few of the most popular brands.

While these electrolyte drinks offer a great way to replenish electrolytes after intense exercise or heat exposure, it's best to consume them in moderation due to their high calorie, sugar, and sodium content, not to mention artificial colors.

Did You Know? The average sports drink contains approximately 50 calories and roughly three tablespoons (or nine teaspoons) of sugar. According to the American Heart Association’s (AHA) sugar recommendations for men and women, just one sports drink could account for or exceed your daily recommended dose of sugar.

Electrolyte Tablets and Powders

Electrolyte tablets and powders provide a blend of hydrating minerals that dissolve when added to water, allowing you to create your own electrolyte drink. Some popular electrolyte tablet and powder companies include Nuun Sport Hydration and Liquid I.V. My favorite option is Live it Up Vital Minerals because it has a balanced potassium-to-sodium ratio for optimal hydration and contains vitamin C for additional health benefits.

However, as seen with electrolyte drinks, some electrolyte tablets and powders contain additional ingredients, such as artificial sweeteners and sugar alcohol, to enhance the flavor. Regularly consuming high quantities of these additives could lead to health complications.

Hydrating Supplements

Some greens powders, such as Live it Up Super Greens, contain hydrating minerals that can help support your electrolyte levels. These powdered formulas contain nutrient-dense superfoods rich in essential electrolytes, including calcium, potassium, and phosphorus.

Just like eating whole foods with electrolytes, you can drink a glass of greens powder every day without worrying about creating an electrolyte imbalance within your body. These hydrating powders offer a great way to support a balanced diet.

Support Your Hydration With Live it Up Vital Minerals

While there are many hydration options available, Live it Up Vital Minerals is my favorite, hands down. This affordable and convenient electrolyte powder helps support hydration levels by striking the balance of sodium and potassium. It also contains calcium and vitamin C, which can offer additional health benefits.

The non-GMO electrolyte powder comes in two delicious flavors (Pomegranate Mango and Lemon Lime), and it doesn’t contain any added sugar or artificial sweeteners. It’s also free of gluten, nuts, and soy. Furthermore, I appreciate the brand’s commitment to quality and safety, as the product is third-party tested and manufactured in GMP-certified facilities.

I understand that everyone has different lifestyles and health goals, but I firmly believe Live it Up Vital Minerals is an excellent option for anyone seeking daily hydration support.

Electrolyte FAQs

Check out some answers to your frequently asked questions below.

Do electrolytes hydrate you faster than water?

Yes, electrolytes can help you hydrate faster if you've depleted your fluid levels. For instance, if you've just engaged in intense physical activity, been exposed to extreme heat, or experienced an illness that caused vomiting and diarrhea, you may want to consider consuming a hydrating drink to help you replenish lost electrolytes more quickly than with regular water. However, if you are not dehydrated, drinking plain water is usually sufficient.

What are signs of an electrolyte imbalance?

If you're low on electrolytes after losing bodily fluids, you may experience a variety of symptoms, such as fatigue, confusion, headaches, irregular pulse, constipation, and muscle spasms, weakness, or cramps. Since you're dehydrated, you may also feel a strong sense of thirst. If you experience any of these symptoms, you may want to consider adding electrolyte powders or greens powder to your beverage.

What’s the best electrolyte powder?

The best electrolyte powders contain roughly a 2:1 ratio of potassium to sodium without overloading on salt to support hydration. Look for brands that do not contain any added sugars or artificial sweeteners and are third-party tested for quality. I recommend Live it Up Vital Minerals because it offers a strong formula to hydrate and revitalize, making it an excellent option for everyday drinking whenever you need it. Plus, it’s affordable, convenient, and delicious!

Are greens powders a good source of electrolytes?

Yes, some greens powders, such as Live it Up Super Greens, are a good source of extra electrolytes. Look for a greens powder made from whole foods that naturally contain electrolytes, such as leafy greens and cereal grasses. If you prefer a greens powder with fruit, consider ones that contain electrolyte-rich fruits like bananas, watermelon, strawberries, and oranges.

Can too many electrolytes be harmful?

Yes, consuming too many electrolytes is not good for your health as it can create an electrolyte imbalance in your body. If you overdo it on sports drinks or electrolyte tablets, you may experience symptoms like headaches, muscle cramps, nausea, and vomiting.

If you experience any of these symptoms or suspect you've consumed too many electrolytes, I encourage you to stop taking them and speak with your healthcare professional for medical advice.

What ingredients should I look for in an electrolyte drink?

The best electrolytes for hydration are potassium, calcium, magnesium, phosphorus, chloride, and sodium (though be careful of your sodium intake). If you’re looking at an electrolyte supplement, greens powder, or sports drink, keep an eye out for hydrating whole foods like coconut water powder, spinach, watermelon juice, wheatgrass, and more. It’s best to avoid excessive added sugars, artificial sweeteners, colors, and other fillers.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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