I was about 12 miles into an 18-mile marathon training run when it began. It was a warmer morning but there was a nice breeze off of the water and I felt strong leading up to the turnaround.

It started with my shoulder muscles tightening up, progressed to some GI distress another mile later, and finally, the runner’s stitch.

I basically hobbled back home, finishing my run with pathetic numbers and chalking it up to an “off day.” But it kept happening. Anytime I hit double digits on the training runs leading up to my first marathon, my body revolted against me. After doing a bit of research I learned of the culprit: an electrolyte imbalance.

Being a young, financially challenged college sophomore, I resorted to grabbing a few salt packets from a McDonald's along my route. Every few miles I would tear the top of those white packets and down the hatch they went. Like magic, the moments of bodily rebellion ceased. Not only did my body feel better, but I was also running negative splits on my longest runs. I was thriving.

I eventually completed my first marathon in a respectable time, however, the training process taught me more than just how to run longer—it instilled in me an understanding of the crucial role electrolytes play and how they affect your health. This knowledge was further reinforced during my day-to-day interactions in the hospital, where I witnessed patients frequently presenting with headaches, low energy, mood changes, and blood pressure dysregulation—all due to electrolyte imbalances.

Since my college days, my McDonald’s salt packet habits have changed but my respect for the sensitivity of the electrolytes in my body has not. In this article, I’ll delve into how electrolytes affect your health, what you may be doing that impacts your electrolytes, signs and symptoms of electrolyte imbalances, and I’ll provide recommendations for the best kinds (hint: avoid Gatorade and Pedialyte).

Are Electrolytes Good For You?

Electrolytes are electrically charged minerals that are dissolved in body fluids. They include both positively charged ions, called cations, and negatively charged ions, known as anions. These electrolytes are found in blood, urine, and intracellular fluid, and they play a vital role in conducting electrical impulses, maintaining fluid balance, and supporting nerve and muscle function.

The body tightly regulates the concentration of electrolytes within a narrow range to ensure proper cellular function in a process called homeostasis. A deviation from this homeostasis is called an electrolyte imbalance which is a condition where the optimal levels of electrolytes in the body are disrupted. This can manifest as an excess, deficiency, or deviation in the concentration of one or more specific electrolytes. These imbalances can be due to a variety of things including excessive fluid loss, inadequate intake, certain medical conditions, or the use of specific medications.

Imbalances in electrolyte levels can have significant consequences on health. For example, disturbances in electrolyte concentrations can impair nerve impulses, muscle contractions, and even the electrical signals of the heart, leading to irregular heart rhythms and other cardiac issues.

The Main Electrolytes

The main electrolytes in the body are:

Sodium (Na+): Sodium is the primary extracellular electrolyte and plays a vital role in fluid balance, nerve function, muscle contraction, and maintaining blood pressure.
Potassium (K+): Potassium is the primary intracellular electrolyte and is involved in nerve function, muscle contraction (including the heart), fluid balance, and cellular metabolism.
Calcium (Ca2+): Calcium is essential for bone health, muscle contraction (including the heart), nerve function, blood clotting, and cellular signaling.
Magnesium (Mg2+): Magnesium is involved in muscle and nerve function, energy production, protein synthesis, maintaining bone health, and supporting the immune system.
Chloride (Cl-): Chloride is an essential electrolyte that primarily exists in the form of sodium chloride (table salt). It plays a role in fluid balance, digestion, pH balance, and nerve function.
Bicarbonate (HCO3-): Bicarbonate is involved in maintaining the body's acid-base balance. It helps regulate pH levels and acts as a buffer to prevent drastic changes in acidity.
Phosphate (PO43-): Phosphate is necessary for bone health, energy production, cellular metabolism, DNA and RNA synthesis, and acid-base balance.

How Electrolytes Affect Your Health

Electrolytes play crucial roles in the body's overall functioning, particularly in maintaining fluid balance, transmitting nerve impulses, and supporting muscle contractions. Here are some key roles that electrolytes fulfill:

Fluid Balance: Electrolytes, such as sodium, potassium, and chloride, help regulate the body's fluid balance by controlling the movement of water across cell membranes. They ensure that the right amount of water is retained in cells and bodily fluids, maintaining proper hydration.
Nerve Function: Electrolytes, particularly sodium, potassium, calcium, and magnesium, are essential for generating and transmitting nerve impulses. They help create electrical gradients across cell membranes, allowing nerve cells to communicate and transmit signals throughout the body.
Muscle Contraction: Electrolytes, particularly calcium, potassium, and magnesium, play a vital role in muscle contraction. They facilitate the interaction between muscle fibers and enable the contraction and relaxation of muscles, including the heart muscle.
pH Balance: Some electrolytes, such as bicarbonate, phosphate, and hydrogen ions, help regulate the body's pH balance. They act as buffers, maintaining the blood and cellular pH within a narrow range to support proper physiological functioning.
Cellular Function: Electrolytes are involved in various cellular processes, including nutrient uptake, waste removal, and the maintenance of cell membrane integrity. They ensure optimal cellular function by facilitating the transport of substances across cell membranes.
Kidney Function: Electrolytes are regulated and excreted by the kidneys. The kidneys play a vital role in maintaining electrolyte balance by adjusting their reabsorption and excretion based on the body's needs.
Blood Pressure Regulation: Electrolytes, particularly sodium, and potassium, contribute to regulating blood pressure. Sodium helps maintain blood volume, and potassium helps counteract the effects of sodium, promoting healthy blood pressure levels.
Hydration and Electrolyte Replacement: Electrolytes are essential for proper hydration and replenishment during physical activity, sweating, or periods of fluid loss due to illness. They help restore electrolyte levels, particularly sodium, and potassium, which can become imbalanced through sweating or excessive fluid loss.
Energy Production: Electrolytes, particularly magnesium, and potassium, play a role in energy production within cells. They are involved in enzymatic reactions that help convert food into energy that the body can utilize.
Bone Health: Electrolytes like calcium and phosphate are crucial for maintaining healthy bone density and strength. They are involved in the formation and mineralization of bones, helping to maintain skeletal integrity.
Digestive System Function: Electrolytes, such as chloride, help in the production of hydrochloric acid in the stomach, aiding digestion and nutrient absorption. They also support proper muscle contractions in the digestive tract for the smooth movement of food.

Research On Electrolytes & Health

To understand the importance of electrolytes it's often best to go to the extremes. In the case of electrolytes and health, the extremes are athletes on one end and those emergently taken to the hospital on the other end. Let's look to the research to take us there.

In one small study, a group of healthy male participants were divided into two groups: a control group that did not receive any electrolyte supplements and an experimental group that received an electrolyte drink 30 minutes before and one hour after exercise. Each group performed a 60-minute cycling test to exhaustion. The electrolyte supplement group had significantly better body water homeostasis and exercise performance than the control group. The researchers reported that consuming electrolytes before and after working out “increased body capacity to retain water, improved exercise ability, and reduced exercise-related fatigue.”
A retrospective cohort study of over 31,000 patients admitted to the ED in a multi-year span looked at the relationship between electrolyte imbalances and a variety of health factors. The study found that electrolyte imbalances are a common occurrence in those admitted to the emergency department (ED). Those admitted to the ED with an electrolyte imbalance “have an increased risk of prolonged LOS, readmission, and mortality.”
A 2010 review article in the study published in the Scandinavian Journal of Medicine & Science in Sports discussed the impact of being under-hydrated for endurance and team-based sports. They also stated that “Most team sports players do not drink enough [water] to match sweat losses, but some drink too much and a few may develop hyponatremia because of excessive fluid intake.”

Signs Of Electrolyte Imbalance

If you’re considering getting objective measurements of your current electrolyte status, it’s worth consulting with your doctor. They may recommend diagnostic tests such as blood tests, urine tests, or an EKG to assess your electrolyte levels. However, it's important to note that the electrolyte levels in your body can fluctuate relatively quickly, which means that getting these tests may not always provide the most meaningful or accurate snapshot of your overall electrolyte balance.

Electrolyte levels are influenced by a wide range factors, including recent meals, hydration status, medications, hormones, or even drinking too much water. Therefore, it’s worth becoming familiar with some of these more common symptoms of an electrolyte imbalance.

Muscle weakness or cramps
Twitching
Fatigue
Brain fog
Itching
Irregular heartbeat
Nausea or vomiting
Excessive thirst or dry mouth
Dizziness or fainting
Changes in blood pressure
Confusion or cognitive changes
Tingling or numbness
Changes in urination
Headaches
Mood changes
Swelling
Weak bones or bone pain
Changes in body temperature
Changes in appetite
Abnormal heart rhythm
Poor wound healing
Seizures

Things That Affect Electrolyte States

Medications:

Diuretics: These medications, commonly prescribed for conditions like hypertension or edema, increase urine production and can lead to the loss of electrolytes, particularly sodium and potassium.
Corticosteroids: Long-term use of corticosteroids, such as prednisone, can affect electrolyte balance, particularly potassium levels.
Certain antibiotics: Antibiotics like aminoglycosides or certain fluoroquinolones may have the potential to cause electrolyte imbalances, particularly involving magnesium.
Chemotherapy drugs: Some chemotherapy medications can affect electrolyte levels, particularly sodium, potassium, and magnesium.

Medical Conditions:

Kidney Disorders: Chronic kidney disease, kidney failure, or other kidney disorders can impair the body's ability to regulate electrolyte balance and excrete excess electrolytes.
Gastrointestinal Disorders: Conditions like diarrhea, vomiting, or malabsorption issues can lead to electrolyte imbalances due to fluid loss and inadequate nutrient absorption.
Heart Conditions: Heart failure, heart rhythm disorders, or conditions affecting cardiac function can disrupt electrolyte balance, particularly sodium and potassium levels.
Thyroid Disorders: Certain thyroid disorders, such as hypothyroidism or hyperthyroidism, can have an impact on electrolyte balance. Thyroid hormones play a crucial role in regulating fluid and electrolyte levels in the body. When the thyroid gland is underactive or overactive, it can disrupt the normal balance of electrolytes, leading to imbalances.
Diabetes: Both type 1 and type 2 diabetes can affect electrolyte levels, particularly sodium and potassium, due to changes in fluid balance and kidney function.
Eating Disorders: Conditions like anorexia nervosa or bulimia can lead to electrolyte imbalances due to inadequate nutrient intake, excessive fluid loss, or purging behaviors.
Chronic Alcoholism: Alcohol abuse can contribute to electrolyte imbalances, particularly involving magnesium, due to poor dietary intake, impaired absorption, and increased urine production.

Other Influences:

Diet: Your dietary choices and nutrient intake can impact electrolyte levels. Consuming a diet that is low in certain electrolyte-rich foods or excessive in processed foods and sodium can disrupt electrolyte balance. Often times when people go on a diet and switch from processed foods to whole foods their sodium intake plummets since about 70% of our daily sodium content comes from processed and packaged foods.
Fasting. When we fast, our body changes the way it gets energy, using stored fat instead of glucose. However, this change can also impact our electrolyte levels. Ketones, which are produced during fasting, make us produce more urine, leading to the loss of important electrolytes like sodium, potassium, and magnesium.
Fluid loss and sweating: Inadequate fluid intake or excessive fluid loss through sweating, diarrhea, vomiting, or excessive urination can disrupt electrolyte balance.
Too much water. While staying hydrated is good, drinking too much water, also known as water intoxication, is bad. This drinking of more water than the kidneys can excrete leads to diluted levels of sodium, also known as hyponatremia. This water intoxication is often a reason for death in marathons and other endurance events. In one study, 13% of runners in the Bostom Marathon were considered hyponatremic. The study reported that “Considerable weight gain while running, a long racing time, and body-mass-index extremes were associated with hyponatremia,”
Hormonal Changes: Hormonal fluctuations, such as those that occur during menstrual cycles or pregnancy, can affect electrolyte levels.
Age: Infants, children, and older adults may be more susceptible to electrolyte imbalances due to their unique physiological needs, differences in fluid balance, or age-related changes in kidney function.
Excessive Alcohol or Caffeine Consumption: Alcohol and caffeine have diuretic properties and can increase urine production, potentially leading to electrolyte imbalances if fluid and electrolytes are not adequately replaced.

This is not an exhaustive list, and the impact of medications, medical conditions, and lifestyle factors on electrolyte balance can vary. If you are taking medications or have a medical condition, consult with your healthcare professional for personalized guidance on managing electrolyte balance and monitoring any potential imbalances.

To learn about the normal and critical ranges of electrolytes see this article from the National Library of Medicine.

Best Natural Sources of Electrolytes

There is no single best source of electrolytes from a natural source. Instead, it’s best to stick with the adage of “eating the rainbow” and eating a variety of non-processed foods. Electrolytes come from some obvious sources (sea salt) and some less obvious ones (nuts).

Stay to the perimeter of the supermarket, pick foods with a variety of colors, and limit food that your great-grandmother didn’t eat.

The Problem With Gatorade and Pedialyte

When someone hears electrolytes, the first two things that usually come to mind are Gatorade and Pedialyte. This explains why well-meaning caregivers of the patients I see in the hospital have brought in gallons of these drinks and stocked them all around their rooms.

There are a few problems with these choices. First, both Gatorade and Pedialyte contain added sugars, which are meant to improve the taste. A 12-ounce Gatorade Thirst Quencher has 21g of sugar and the Pedialyte Classic has 9g per 12 ounces.

The next concern is the artificial coloring added to these drinks. These colors are so pronounced that when we would get a Gatorade from the snack bar back in the day we would request it by the color, not even knowing the flavor. Not only does food coloring have no nutritional benefit, but it has also been linked to ADHD, allergies, and even cancer. See this article where I went deep into the health concerns of artificial food dyes.

Then there are the other ingredients. In this interesting article, Pedialyte: Time To Poison Your Child, a professional organic chemist breaks down the nutritional concerns in these products. Most of the ingredients in the drinks are water and glucose. Some of the remaining ingredients are sucralose which is an artificial and chlorinated sugar, acesulfame potassium which is another sweetener, and zinc gluconate, a “questionable supplement.”

Then there’s the issue of the plastic. While each of these comes in the form of powder, Gatorade and Pediatyte are known for their bright colors sitting on supermarket shelves in those plastic bottles. Liquids in these plastic containers often contain chemical substances such as phthalates which are used to make as plasticizers to make products more durable, flexible, and transparent. Over time, these additive substances can migrate from the plastic into the drink, especially when exposed to heat, the acidic nature of the drink, and prolonged contact. These phthalates, also known as “forever chemicals” have been linked to asthma, allergies, decreased sperm motility and concentration, and testosterone.

Oh yeah, the plastic is terrible for the environment too.

What To Look For In Electrolyte Drinks, Powders, and Tablets

To get the most out of your electrolyte supplements, it's best to stick to the basics. There’s no shortage of electrolyte products that come with unnecessary ingredients, artificial colors to provide visual appeal, and excessive sugar to trigger your dopamine receptors, however, these often come at the cost of compromising your nutrition and overall health.

The best electrolyte mixes are those that contain:

No (or low) sugar
No artificial coloring
A variety of electrolytes including the (arguably) most important: sodium and potassium with sodium being the primary regulator of water balance.
Reverse osmosis (RO) or filtered water (if you buy it in drink form)
No plastic containers (if you buy it in drink form)

The Best Electrolyte Supplements

Best Electrolyte Powder

Winner: Redmond Re-lyte Electrolyte Powder

Re-lyte contains 810mg of sodium, 400mg of potassium, 50mg of magnesium, 1280mg of chloride, and 60mg of calcium. It has 5 calories, zero sugar (stevia leaf extract is the sweetener), contains coconut water powder, and comes in different flavors like mango and strawberry lemonade.

One of the things that I love about this one is that it uses ancient sea salts (Redmond’s brand) while most other brands use refined salt. Sea salts contain trace minerals which are stripped out when the common forms of sodium chloride go through the refining process. It’s also nice that they come in either a powder in a container or travel-friendly stick packs.

Runner up 1: LMNT

LMNT contains 1,000mg of sodium, 200mg of potassium, and 60mg of magnesium. It has zero calories, zero sugar (stevia leaf extract is the sweetener), and it comes in flavors that range from watermelon salt to lemon habanero.

I’ve been using this since famed health enthusiast, Robb Wolf, launched it in 2018. It’s a great, straightforward source without the additives. It is very salty (yes, that’s the point) so mix it with at least 20 ounces of water for the best taste.

Runner Up 2: IQMix

IQMix (a product of IQ Bar, one of my favorite clean protein bars) LMNT contains 500mg of sodium, 380mg of potassium, and 60mg of magnesium. It has zero calories, zero sugar (stevia leaf extract is the sweetener), and it comes in different flavors including lemon lime, blueberry pom, peach mango, and blood orange. It also contains Lion’s Mane, a portent mushroom extract that I use to help improve my focus.

Get It Here

Best Electrolyte Drink

Winner: Nooma Organic Electrolyte Sports Drink

Nooma contains 110mg of sodium, 340mg of potassium, 20mg of magnesium, and 35mg of calcium. It has 30 calories, 5g of sugar (none added), and it has a coconut water base.

While it does contain 5g of sugar, it’s relatively very low compared to most sports drinks that have adequate amounts of electrolytes. If you’re looking for a no-calorie and no-sugar electrloyte drink then you can find them but they tend to lack the (arguably) most important electrolyte: sodium which defeats the purpose. Nooma is also organic, contains no artificial flavors, has a very light taste, and comes in both drink form and powder form.

Bonus: they also make a pre-workout drink (with 120mg of caffeine) and a recovery drink.

Runner Up: Vita Coco Coconut Water

Vita Coco contains 50mg of sodium, 646mg of potassium, 24mg of magnesium, 53mg of calcium, and 17mg of phosphorous. It has 30 calories 13g of sugar (1 g is added), and the ingredient list is beautifully short: coconut water, less than 1% sugar, and vitamin C (ascorbic acid).

Coconut water is one of the best natural sources of electrolytes. People tend to call on either side of the coconut water aisle: lovers and haters. The haters usually dislike the coconut flavor and contend that it has too much sugar and a reputation for causing GI distress. The lovers enjoy the flavor and have no problem drinking it.

Bonus: Vita Coco also makes coconut water that is mango flavored, extra coconut-y, and energy drinks (40mg of caffeine).

Best Electrolyte Tablet

Winner: Nuun Sport: Electrolyte Drink Tablets

Nuun Sport contains 300mg of sodium, 150mg of potassium, 25mg of magnesium, 13mg of calcium, and 40mg of chloride.It has 15 calories, 4g of carbohydrates, and 1g of sugar.

Each tube contains 10 tablets. These tablets dissolve quickly and come in a variety of flavors including lemon-lime, tri-berry, and citrus fruit.

Bonus: Nuun makes a wide variety of electrolytes including Nuun Daily, Nuun Energy (80mg of caffeine), Nuun Instant powder sticks, Nuun Endurance. and Nuun Rest, among others.

What I Do

It’s only been in the last year that I’ve been putting more of an emphasis on managing my electrolytes. I eat a very minimally processed diet which means I need to salt my food more liberally (typically to taste). I use a healthy Celtic sea salt to do this. I also take magnesium glycinate most nights before bed (more on that here).

In the past, I’ve experimented with chugging water, lemon juice, and sea salt first thing when I wake up but lately, I’ve been just using one of the packets above. Not only does it get me to drink more water but I legitimately feel a little more alive.

Other times I tend to supplement with electrolytes:

Weather. Not only on hot and humid days but during the dryest months of the year since where I tend to be just as dehydrated.
Exercise. Days where I’m doing more exercise, especially anything that is endurance-based.
Alcohol. Before and after a night of tipping back some drinks.
Fasting. I tend to do a 16:8 fast most days and a 24-hour fast every 2-3 weeks.
Feeling off. I top off my electrolyte stores on days I’m just feeling off. This could include brain fog, feeling achy having a higher heart rate, a low HRV, being sick, extra sleepy, or if I’m recovering from a particularly intense bout of exercise.

Takeaway

Electrolytes affect your health in a wide variety of ways. Electrolytes are minerals that play a vital role in many important bodily functions, including fluid balance, nerve function, muscle function, and heart rhythm. Factors that influence your electrolyte function include medications, medical conditions, and lifestyle factors like diet, and hormones. and drinking too much water, among many others.

Research has shown that those who were admitted to the emergency department with an electrolyte imbalance spent more time in the hospital and had higher rates of readmission and mortality risks. Research has also shown that consuming electrolytes before and after workouts can improve the ability to retain water, improve your workout, and reduce fatigue.

The best natural sources of electrolytes include a variety of foods such as sea salt, bone broth, nuts, seeds, and various fruits and vegetables. The best supplemental forms of electrolytes contain no (or low sugar), no artificial coloring,

and a variety of electrolytes (including sodium and potassium).

Related:

How Do Electrolytes Impact Your Health? (+ Best Sources)