As the weather heats up, it signals pool days, lake trips, and the marketing of electrolyte powders. Summer months are prime time for companies selling electrolyte blends, trying to convince you that their unique blend is essential for your health and happiness. Recent branding efforts have even gone as far as saying water alone isn’t hydrating, something that is utterly untrue.

As with many nutrition messages, there’s a nugget of truth here. Electrolytes are important. But does that mean everyone needs an electrolyte supplement? No.

Read on to learn more about electrolytes!

What are electrolytes?

Electrolytes are charged minerals we get from food and beverages. They are necessary to keep us alive and healthy.

Common electrolytes include calcium, chloride, magnesium, phosphorus, potassium, and sodium.

Why do I need electrolytes?

Electrolytes work with one another and other body systems to maintain body water levels, blood pH, nerve function, muscle contraction, and bone strength. 

⦁ Calcium helps make and keep bones and teeth strong. It also helps with muscle contractions, blood clotting, and nerve signaling.

⦁ Chloride helps control the volume of fluid in the body. It regulates blood and water volume and blood pressure.

⦁ Magnesium is important to muscle, nerve, and heart function. It has a role in regulating blood pressure and blood glucose levels.

⦁ Phosphorus works with calcium to keep bones and teeth strong. It helps make and maintain cells, balances the body’s pH, and has a role in muscle contractions.

⦁ Potassium is important to muscle, nerve, and heart function. Potassium levels influence muscle contraction.

⦁ Sodium helps maintain body fluid levels, blood pressure, and nerve and muscle function.

Where do I get electrolytes?

We get electrolytes from our food and beverages. Electrolytes naturally occur in many foods and are often added to sports recovery drinks. Dairy products, whole grains, fruits and vegetables, nuts, and table salt provide electrolytes.

How many electrolytes do I need?

Electrolyte needs vary based on the individual, activity level, and environment. For many people, the Recommended Daily Amount (RDA)* of electrolytes includes:

⦁ Calcium- 1,000-1,200mg/d

⦁ Chloride-2.3g/d

⦁ Magnesium- 310-420mg/d

⦁ Phosphorus-700mg/d

⦁ Potassium-2600-3400mg/d

⦁ Sodium- 1500mg/d

It’s possible to consume enough electrolytes through a balanced diet that includes vegetables, fruit, nuts, seeds, legumes, dairy products, fish and seafood, and lean meats. 

However, individuals may need to replace electrolytes when they lose fluids through sweat, such as during intense exercise or in hot weather. In these cases, electrolyte drinks can help restore balance, but for general thirst, water is best.

Too many electrolytes can also be unhealthy. For example, too much sodium (hypernatremia) can cause vomiting, diarrhea, and dizziness, while too much potassium (hyperkalemia) can impact kidney function and cause heart arrhythmia, nausea, and an irregular pulse. 

*In cases where the RDA has not been determined, the Adequate Intake (AI) amount is listed.

How can I tell if I need more or less?

Generally, eating a balanced diet and staying well-hydrated are good steps toward meeting your electrolyte needs. 

A detailed food record may be able to give some indication as to whether or not you are meeting your electrolyte goals. Lab testing, like metabolic panels, serum, or urine testing, can provide more accurate results.

Questions about your individual health needs? Reach out to our team of dietitians at (785) 560-2566 or manhattannutritionclinic.com for personalized nutrition guidance.