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.
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 nerve and 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.
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 nerve and 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 nerve and 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 the other electrolytes on this list, phosphorus supports bone formation, nerve function, and muscle contractions.
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.
Whatâs 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 itâs 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.
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.
However, as seen with electrolyte drinks, most 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.
Support Your Hydration With Live it Up Super Greens
Greens powders like Live it Up Super Greens offer a unique way to get more electrolytesâand potent superfoodsâin your diet. Stirring a scoop of this greens blend into a glass of water offers a delicious hydration drink with a wide range of possible health benefits, from gut support to immunity.
Live it Up Super Greens is a nutritional formula packed with all-natural, organic vegetables rich in naturally occurring electrolytes, such as spinach, kale, cereal grasses, and spirulina. Unlike other sources of electrolytes that are high in calories, sugars, sodium, artificial colors, and artificial sweeteners, Live it Up Super Greens is a low-calorie option sweetened with monk fruit extract and no fillers or additives.
Perhaps one of the best aspects of Live it Up Super Greens is that it's designed for everyday drinking, so you don't have to worry about consuming too many electrolytes at once. Moreover, consuming this green powder daily in combination with a balanced diet can help you fill gaps in your diet. Live it Up Super Greens also comes in two delicious flavors and won't break the bank, so you can easily add it to your daily routine.
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.
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 youâre 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. Itâs best to avoid excessive added sugars, artificial sweeteners, colors, and other fillers.
References
- https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes
- https://www.ncbi.nlm.nih.gov/books/NBK234935/
- https://medlineplus.gov/potassium.html
- https://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/electrolyte-balance/overview-of-calcium-s-role-in-the-body
- https://wicworks.fns.usda.gov/resources/eye-nutrition-magnesium
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6524065/
- https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes
- https://www.healthline.com/nutrition/foods-high-in-phosphorus
- https://my.clevelandclinic.org/health/diseases/24040-hypophosphatemia
- https://nutritionsource.hsph.harvard.edu/chloride/
- https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes
- https://www.webmd.com/diet/foods-high-in-electrolytes
- https://www.verywellhealth.com/coconut-water-vs-electrolyte-drinks-11763078
- https://www.mdpi.com/2075-4663/11/9/183
- https://www.bswhealth.com/blog/6-things-know-sports-drinks
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much
- https://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030
- https://extension.unh.edu/blog/2023/09/hydration-are-electrolyte-drinks-better-water#
- https://my.clevelandclinic.org/health/symptoms/24019-electrolyte-imbalance
- https://health.clevelandclinic.org/too-many-electrolytes
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