What are electrolytes and why do they matter?

Electrolytes are often mentioned in relation to hydration, exercise and sports drinks, but they do more than support normal fluid balance. They help keep everyday functions running smoothly – from muscle activity to nerve signalling.

Whether you’re heading to the gym or simply trying to stay refreshed throughout the day, electrolytes play a role in helping the body maintain balance.

Read on for a closer look at what electrolytes are, how they work and why they matter in everyday life.

What are electrolytes?

Electrolytes are certain minerals that carry an electrical charge when dissolved in body fluids such as blood. They’re involved in a range of important bodily functions.

Examples of electrolytes in the body include:

• Sodium
• Potassium
• Magnesium
• Calcium
• Chloride
• Phosphate

These charged minerals come from the foods and drinks we consume and are naturally present in tissues and fluids throughout the body.

What do electrolytes do in the body?

Different electrolytes play different roles in normal bodily functions, including fluid balance, nerve signalling and muscle function.

One of their best-known jobs is helping manage the movement of fluids in and out of cells. The balance of electrolytes in the body influences how water is distributed, helping maintain normal fluid levels.

Electrolytes also support communication between nerves and muscles. For example:

• Potassium contributes to normal muscular and neurological function
• Magnesium contributes to electrolyte balance, normal nerve function and normal muscle function (including the heart muscle)
• Calcium contributes to normal muscle function and neurotransmission

The kidneys continuously help regulate electrolyte levels by balancing the minerals the body takes in through food and drinks with what is removed through urine.

When might you need electrolytes?

The body is constantly working to maintain the right balance of fluids and electrolytes. Every day, the body regulates water and electrolyte levels through processes involving the kidneys and other body systems.

Small amounts of electrolytes are naturally lost over time through sweat and faeces, while the kidneys help regulate how much is removed in urine. During prolonged exercise and in hot weather, the body may lose more fluids and electrolytes, including sodium, through sweat.

Electrolytes may also come up during periods of fluid loss caused by vomiting or diarrhoea. When this happens, a pharmacist or healthcare professional may recommend oral rehydration solutions to help replace the salts, minerals and sugar your body has lost.

Products intended for sports hydration are not a substitute for oral rehydration solutions recommended for dehydration due to vomiting or diarrhoea.

How to support your electrolyte intake

Most people can get all the nutrients they need through a balanced, varied diet. Everyday foods naturally contain minerals such as potassium, magnesium, sodium and calcium.

Foods that contain electrolytes

Different electrolytes are found in different foods, which is why variety matters.

Potassium-rich foods

Potassium can be found in foods such as:

• Bananas 
• Broccoli, parsnips and Brussels sprouts
• Beans and pulses 
• Nuts and seeds 
• Fish 
• Chicken, turkey and beef

Magnesium-rich foods

Foods that naturally contain magnesium include:

• Spinach 
• Nuts
• Wholemeal bread

Calcium-rich foods

Sources of calcium include:

• Dairy foods such as milk and cheese
• Green leafy vegetables such as kale and okra 
• Calcium-fortified soya drinks
• Bread and foods made with fortified flour
• Fish where you eat the bones, such as sardines and pilchards

Sodium-chloride-rich foods

Sodium and chloride are often consumed together as sodium chloride, more commonly known as salt. Sources include:

• Cheese
• Bread
• Tinned vegetables with added salt
• Meat products such as bacon
• Some breakfast cereals
• Ready meals
• Savoury snacks

Hydration habits

Drinking fluids regularly also plays an important role in maintaining normal hydration. Water is one of the best ways to hydrate, but if plain water isn’t your favourite, other drinks such as milk, unsweetened tea and coffee also contribute to fluid intake. Foods with a high water content, including fruits, vegetables, soups and stews can help too.

A useful way to check your hydration is to look at urine colour. Pale straw-coloured urine is generally a sign of good hydration.

Simple everyday habits that may help support fluid balance include:

• Drinking little and often throughout the day
• Keeping a bottle of water nearby
• Including a variety of fruits and vegetables in your diet
• Drinking more in hot weather or during exercise, when the body loses more fluid through sweat

During longer periods of physical activity or hot weather, some people may also choose sports drinks containing electrolytes as part of their hydration routine.

A simple addition to your routine

Whether you’re heading to the gym or managing a full day on the go, staying on top of your hydration habits can be easier with convenient options that fit into your routine.

Berocca® Hydrate Effervescent Tablets contain potassium, magnesium, sodium and chloride in a convenient dissolvable tablet that can be added to water.

Magnesium contributes to electrolyte balance and normal muscle function, while potassium contributes to normal muscle function.

Berocca® Hydrate is available in flavours including Mango Passionfruit and Natural Grapefruit.

As with all supplements, it’s important to follow the instructions on the label.

Electrolytes are minerals that help support everyday functions including fluid balance, nerve signalling and muscle activity. You can usually get the electrolytes your body needs through a balanced diet and regular fluid intake. Hydration may become more of a focus during prolonged exercise, hot weather or situations where the body loses more fluids than usual.