What are electrolytes, and what do they actually do?
Electrolytes are minerals that carry an electrical charge when dissolved in water. The main ones your body works with are sodium, potassium, magnesium, calcium and chloride. They are not an energy source and they are not a stimulant. Their job is to move fluid and signals around.
The three jobs they do
- Fluid balance. Sodium largely determines how much water stays in your bloodstream rather than being passed out. This is why drinking large amounts of plain water when you are heavily depleted can leave you feeling worse rather than better.
- Nerve signalling. Nerve impulses depend on sodium and potassium moving across cell membranes.
- Muscle contraction. Calcium and magnesium govern how muscles contract and relax. Cramping is often, though not always, related.
When you actually need to replace them
Most people eating a normal mixed diet get enough from food. The situations where replacement genuinely matters are heavy sweating, illness with vomiting or diarrhoea, and low-carbohydrate or ketogenic eating, which causes the kidneys to excrete more sodium and water.
What to look for
Check the actual milligram amounts of sodium, potassium and magnesium rather than the marketing. Many drinks sold as electrolyte products contain token amounts of everything and a lot of sugar.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
