<img src="https://images.immediate.co.uk/production/volatile/sites/30/2020/09/what-are-electrolytes1-04ca883.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/09/what-are-electrolytes1-04ca883.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2020/09/what-are-electrolytes1-04ca883.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-650603 alignnone size-landscape_thumbnail" alt="A flatlay of foods that are high in potassium: bananas, nuts, oranges, dried apricots, salmon and melon" title="What are electrolytes and how can I replenish them?" /> <h2 class="p2"><span class="s1">What are electrolytes?</span></h2>
<p class="p2"><span class="s1">Electrolytes are substances, typically salts and minerals, that help regulate the balance of our bodily fluids, among other functions. They include sodium, potassium and chloride, and are present in our cells as well as in our bodily fluids, including blood and urine. If you’ve ever been diagnosed with high <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627949/" target="_blank" rel="noopener">blood pressure</a>, then electrolytes are likely to play a part in managing your condition.</span></p>
<p class="p2"><span class="s1">As their name suggests, electrolytes have an electrical charge, and it’s this that allows them to activate numerous bodily functions. These include producing energy, contracting muscles (like those of the heart) and transmitting messages via nerves.</span></p>
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<h2 class="p2"><span class="s1">Why are electrolytes important?</span></h2>
<p>Electrolytes are important because they help our body in the following ways:</p>
<ol>
<li><span class="s1">Balance fluids in our bodies</span></li>
<li><span class="s1">Maintain the pH level (acid/alkaline) of our blood within the optimal range (7.35-7.45)</span></li>
<li><span class="s1">Move nutrients in and waste materials out of our cells </span></li>
<li><span class="s1">Activate muscles to contract and help the heart beat</span></li>
<li><span class="s1">Transmit nerve signals </span></li>
<li><span class="s1">Help with blood clotting</span></li>
<li><span class="s1">Build new tissue</span></li>
</ol>
<p><strong>Next, discover <a href="/howto/guide/how-much-water-should-i-drink-day">how much water should you drink a day</a>, <a href="/howto/guide/how-stay-hydrated" target="_blank" rel="noopener">how to stay hydrated on a run</a> and <a href="/howto/guide/10-best-foods-to-help-you-stay-hydrated" target="_blank" rel="noopener">15 foods for staying hydrated</a>. </strong></p>
<h2>What are the main electrolytes?</h2>
<p>There are seven <a href="https://www.ncbi.nlm.nih.gov/books/NBK541123/" target="_blank" rel="noopener">significant electrolytes</a> that are essential to the body; these include:</p>
<h3>Sodium</h3>
<p>Most of the salt (sodium) in our diet comes from processed, commercially prepared foods – although fish, seafood and even eggs are natural sources.</p>
<p>Read more about the <a href="/howto/guide/spotlight-low-salt-diets">sodium in your diet</a>.</p>
<h3>Potassium</h3>
<p>Most fruit and vegetables contain potassium, especially bananas, avocado, leafy greens and dried fruit, as well as nuts and coconut water.</p>
<p>Read more about <a href="/howto/guide/what-potassium">why potassium is important</a>.</p>
<h3>Calcium</h3>
<p>Dairy foods are well-known for their calcium content, with semi-hard cheese varieties such as gouda and edam especially high. You can also try yogurt, canned fish with bones (such as sardines), calcium-set tofu as well as nuts. We also need adequate amounts of vitamin D to ensure we absorb calcium appropriately.</p>
<p>Read more about <a href="/howto/guide/vital-minerals">calcium and why it’s so important</a>.</p>
<h3>Chloride</h3>
<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4170357/" target="_blank" rel="noopener">Table salt</a> is approximately 40% sodium and 60% chloride, so when you add table salt to a recipe or season your meal, you’ll be adding both of these electrolytes.</p>
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<h3>Magnesium</h3>
<p>Useful food sources include green leafy vegetables, nuts, seeds, wholegrains and dark chocolate.</p>
<p>Discover more about <a href="/howto/guide/what-magnesium#">the role magnesium plays in our diet</a>.</p>
<h3>Phosphate</h3>
<p>These are the salts of the mineral phosphorus, and can be found in food like dairy, red meat, poultry, seafood and legumes.</p>
<h3>Bicarbonate</h3>
<p>This is naturally produced by the body, so you don’t need to worry about including it in your diet. Our kidneys regulate levels, although after a bout of diarrhoea, there may be a loss.</p>
<h2 class="p2">Do I need to replace electrolytes?</h2>
<p class="p2"><span class="s1">Your body works hard to maintain your electrolyte balance and keep it within a pretty tight range. However, levels may get out of balance if you’ve suffered from a period of prolonged vomiting or diarrhoea, have a fever or have been sweating excessively following strenuous activity.</span></p>
<h3>After diarrhoea and vomiting</h3>
<p>Ongoing episodes of loose or watery stools, as well as persistent vomiting, may cause dehydration and electrolyte imbalance. Oral rehydration solutions often include sodium, potassium and magnesium; these are useful because while water may replace lost fluids, it won’t restore your electrolyte levels.</p>
<h3>After strenuous sport</h3>
<p>Electrolytes can be lost through sweat during and after exercise. Sport drinks help replenish these electrolytes and, because they contain carbs, also restore energy lost during training. As you rehydrate, avoid caffeinated, alcoholic or excessively sugary drinks, as these are likely to increase dehydration.</p>
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<h2>What other conditions may cause low levels of electrolytes?</h2>
<p class="p2"><span class="s1">Other causes might include not drinking or eating enough, for example in conditions like anorexia and bulimia, or conversely eating and drinking to excess – including drinking too much alcohol. Chronic respiratory conditions like emphysema or certain medications (including steroids, diuretics or laxatives) can also affect electrolyte levels.</span></p>
<h2 class="p2"><span class="s1">How would I know if my electrolyte levels are out of balance?</span></h2>
<p class="p2"><span class="s1">Your daily need for electrolytes depends on a number of factors, including your age, activity levels, the amount and type of fluids you drink and the climate you live in. Signs that might suggest an imbalance include muscle spasms or weakness, irregular heart rate, tiredness, confusion and a change in blood pressure. </span></p>
<p class="p2"><span class="s1">Should your GP have concerns about your electrolyte levels, they may suggest an </span><a href="https://www.nhs.uk/conditions/electrolyte-test/" target="_blank" rel="noopener noreferrer"><span class="s2">electrolyte test</span></a><span class="s1">. This is often done as part of a routine blood test or </span><a href="https://labtestsonline.org.uk/tests/renal-panel" target="_blank" rel="noopener noreferrer"><span class="s2">renal profile</span></a><span class="s3">.</span></p>
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<h2 class="p2"><span class="s1">How can I replenish my electrolyte levels?</span></h2>
<p class="p2"><span class="s1">Eating a balanced diet, which includes a wide variety of fruit and vegetables, and staying well hydrated is key to replenishing and maintaining electrolyte levels. Here are some other things you can do to maintain balance:</span></p>
<ol class="ul1">
<li class="li2"><span class="s1"><span class="s1"><span class="s1">Don’t add salt to your food; instead, flavour foods using herbs and spices</span></span></span> </li>
<li class="li2"><span class="s1">Avoid highly physical activity during the hottest times of the day. If you are training for a sports event, such as a marathon, you will need to <a href="/howto/guide/how-stay-hydrated">pay particular attention to how you </a><a href="/howto/guide/how-stay-hydrated">hydrate</a>. This is because both </span><span class="s2">fluid and electrolytes</span> <span class="s1"><span class="s1"><span class="s1">are lost in sweat. That said, you don’t want to overdo the fluids, because consuming too many drinks, especially those with a diuretic action, may flush electrolytes out of the body</span></span></span> </li>
<li class="li2"><span class="s1">Finally, if you are on medication, including over-the-counter products, and you suspect they may be causing an electrolyte imbalance, speak to your GP or pharmacist</span></li>
</ol>
<h2 class="p2"><span class="s1">Try these electrolyte-boosting recipes</span></h2>
<p class="p2"><span class="s1">We’ve hand-picked a selection of recipes that include useful ingredients to support your electrolyte levels. Helpful foods include spinach, kale, avocado, strawberries, eggs, soya and lean meats. </span></p>
<p class="p5"><span class="s7"><a href="/recipes/watermelon-strawberry-slushie">Watermelon & strawberry slushie</a><br>
</span><span class="s7"><a href="/recipes/spinach-smoothie">Spinach smoothie</a><br>
</span><span class="s7"><a href="/recipes/curried-spinach-lentil-soup">Curried spinach & lentil soup</a><br>
</span><span class="s7"><a href="/recipes/avocado-black-bean-eggs">Avocado & black bean eggs</a><br>
</span><span class="s7"><a href="/recipes/mexican-beans-avocado-toast">Mexican beans & avocado toast</a><br>
</span><span class="s7"><a href="/recipes/blueberry-banana-power-smoothie">Blueberry & banana power smoothie</a><br>
</span><span class="s7"><a href="/recipes/banana-tahini-porridge">Banana & tahini porridge</a><br>
</span><span class="s7"><a href="/recipes/halloumi-carrot-orange-salad">Halloumi, carrot & orange salad</a><br>
</span><span class="s7"><a href="/recipes/chilli-orange-salmon-watercress-new-potatoes-wasabi-mayo">Chilli & orange salmon with watercress, new potatoes & wasabi mayo</a><br>
</span><span class="s7"><a href="/recipes/5-day-chicken-kale-pistachio-pesto">5-a-day chicken with kale & pistachio pesto</a></span></p>
<p><strong>Enjoyed this? Now read:</strong></p>
<p><a href="/howto/guide/what-eat-workout" target="_blank" rel="noopener">What to eat for a workout</a><br>
<a href="/howto/guide/10-best-foods-to-help-you-stay-hydrated" target="_blank" rel="noopener">10 best foods to help you stay hydrated</a><br>
<a href="/howto/guide/how-stay-hydrated" target="_blank" rel="noopener">How to stay hydrated</a><br>
<a href="/howto/guide/how-much-water-should-i-drink-day" target="_blank" rel="noopener">How much water should you drink every day?</a><br>
<a href="/howto/guide/eating-ibs" target="_blank" rel="noopener">A guide to the IBS diet</a></p>
<hr>
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<p><em>This article was reviewed on 12 September 2023 by registered nutritionist Kerry Torrens.</em></p>
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<p class="p7"><em><span class="s1">Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post-graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food</span><span class="s8">.</span></em></p>
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<p><em>All health content on <span class="skimlinks-unlinked">goodfood.com</span> is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener noreferrer">terms and conditions</a> for more information.</em></p>
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Electrolytes: what are they and do I need to replenish them?
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