Maybe you’re a serious health and wellbeing enthusiast looking for ways to maximise your hydration levels. Perhaps you simply like keeping your thirst at bay and your favourite water bottle always within reach. Either way, we’re willing to bet you’ve heard about the importance of electrolytes more times than you can remember. You probably even make the effort to replenish yours after a workout. But do you know why electrolytes are so vital to your health and what they actually do for your body? Stick around, we’re about to tell you everything you need to know.
What Are Electrolytes?
Put simply, electrolytes are essential minerals with huge health benefits that help your body function seamlessly and efficiently. They do this by carrying an electrical charge around your body which helps to regulate bodily functions such as hydration, muscle function, and nerve signalling.
The Benefits of Electrolytes
There are seven essential electrolytes with key benefits you need to know about.
- Phosphate: Phosphate is an essential electrolyte, responsible for building strong bones and teeth. It also aids the creation of DNA and cell membranes.
- Bicarbonate: In order to maintain healthy biochemical reactions and proper oxygen delivery to your tissues, your body must maintain a balanced acid-base environment. Bicarbonate is key to helping this process run smoothly.
- Magnesium: helps to regulate your blood pressure. It also assists biochemical reactions for proper muscle and nerve function.
- Calcium: as you probably know, aids bone health, however, it’s also an electrolyte. It supports the transmission of healthy nerve signals and supports functional muscle contraction.
- Sodium: Sodium is critical for maintaining your nerve and muscle function and helps maintain your fluid balance.
- Chloride: Chloride works with sodium, also to regulate your fluid balance.
- Potassium: working alongside sodium, potassium exists to regulate fluid balance and support proper muscle contractions. This is particularly important for your heart health.
In short, these key electrolytes work together to balance out and, most importantly, maintain your energy levels. They facilitate prime muscle health, nerve function and communication, and peak hydration.
What Happens When Your Body Is Low on Electrolytes?
Imagine your internal system going on strike. So much so that getting out of bed in the morning becomes exhausting, staying on task at work feels impossible, and everything you have to do or think about feels like an uphill struggle. Symptoms will differ slightly from person to person, but that’s basically what happens when your body is low on electrolytes. You feel generally dehydrated and lacking in energy, but you also run the risk of bringing on other nasty symptoms and side effects.
Possible Signs of an Electrolyte Imbalance You Should Look Out For
Now that we know we need them, what are 4 signs of an electrolyte imbalance we should be aware of on days we don’t feel quite ourselves?
- Fatigue and Dizziness: You might feel unusually tired, maybe a little lightheaded or shaky, and generally as if you’re running on empty.
- Muscle issues: You may also experience muscle spasms or those dreaded cramps! Most often in your legs but they may be in other places too. Your muscles aren’t happy with the lack of electrolytes currently in your body - and they’re letting you know it!
- Heart Palpitations: Another symptom you might find hard to believe until you experience it? When your electrolytes take a dip, your heart can, quite literally, skip a beat. It’s called arrhythmia and it occurs particularly when your potassium and/or calcium levels aren’t what they should be.
- Confusion: Other signs of low electrolytes include not feeling up to your best mentally. You may feel more forgetful than usual, as if you’re in the midst of a brain fog.
In severe cases, there could even be some nausea and, although rare, seizures. That’s why it’s so important to stay hydrated and to consistently replenish your electrolytes by consuming the right foods and beverages to balance them out. Speaking of which…
How to Get Electrolytes Naturally
We’re certain you’ll have come across countless energy beverages promising to amp up your electrolyte intake, however, many of these drinks are full of the wrong things with only a small dose of the right ones. To make sure you’re getting your electrolytes healthily and sustainably, try focusing on the following foods. They deliver a healthy amount of electrolytes into your body as they are digested to prevent you from feeling fatigued or generally lethargic. Instead, you’ll notice better mental clarity and higher energy levels.
Our advice? Take a look through these lists and make notes! Knowing about these foods and what they provide means you can better plan and understand your drinks, meals, and even snacks and ensure you’re getting in enough electrolytes.
- Phosphate: Meat, poultry, and fish. Also dairy products, eggs, nuts and seeds, and whole grains.
- Bicarbonate: Although bicarbonate is found in baking powder, it’s not exactly a common food source in our daily lives. Luckily, our bodies produce bicarbonate naturally so a diet rich in fruits and vegetables will intuitively support healthy levels of this particular electrolyte.
- Magnesium: Dark chocolate, whole grains, pumpkin seeds, almonds, black beans, spinach.
- Calcium: Dairy, including milk, cheese, and yoghurt. Leafy greens such as bok choy, collard greens, and kale. Also almonds and sardines.
- Sodium: Celery, broth-based soups, beets, sea salt and table salt. Note that any form of salt should be eaten in moderation to prevent bloating or a rise in blood pressure.
- Chloride: Tomatoes, lettuce, olives, and seaweed.
- Potassium: Bananas, avocados, spinach, beans, sweet potatoes, and oranges.
As for drinks that are rich in electrolytes? We recommend avoiding the overly sugary, brightly-coloured offerings on the market and opting for natural, hydrating sources instead. These include coconut water and fruit juices such as orange, pomegranate, or watermelon juice which offer magnesium, potassium, and more. And milk which provides calcium, potassium, sodium, and other beneficial electrolytes. If you’re up for a little extra effort in the mornings or as part of your lunchtime meal, smoothies are a great way to combine a mixture of the above fruits and veggies for a daily, electrolyte-rich beverage boost.
Does Water Have Electrolytes?
If you’re wondering whether regular water will provide the electrolytes you need, the answer is, unfortunately, no. Whilst water on its own contains trace amounts of electrolytes, it isn’t enough to support a healthy level. You’ll need to rely on the above food and drinks for that. Water does, however, help to maintain adequate hydration within your body overall and is essential for supporting the balance of electrolytes within your system. The takeaway? Make sure you’re getting enough of both!
Is There A Supplement For Electrolytes?
When you need an electrolyte boost and these foods and drinks aren’t enough (or you simply don’t have time to prep a balanced meal or track down an electrolyte-rich beverage!) supplements can really help.
Our advice when choosing which ones to include in your diet? Look closely at the ingredients. Make sure they include a good amount of the above seven electrolytes, in particular, sodium, where around 700mg per litre is a good place to start.
Oh, and if you don’t want to scroll for hours on end looking for a hydration-boosting, electrolyte-rich supplement that also tastes amazing, you’re in the right place. Our OQO Hydration Plus Blend comes in two delicious and refreshing flavours, green apple and strawberry and watermelon. Simply stir into water and enjoy the taste and its countless energy-boosting properties!
Packed with vitamins, minerals, and of course electrolytes, these simple-to-make supplement drinks will give you all the hydration support you need.
Remember, the key is to remain in balance for a healthy performance within your body and also your mind. For more information and expert advice on supporting your health and wellbeing, head to our wellness hub for more useful tips and info!