10 Signs Your Body Needs More Electrolytes

Electrolytes are essential minerals that carry an electric charge in the body. Sodium, Potassium, Calcium, Magnesium, Chloride and Bicarbonate play a crucial role in maintaining proper hydration - helping to regulate the distribution of water inside and outside cells. As well as maintaining fluid balance, electrolytes also work together to maintain pH balance, nerve function, muscle contractions and other cellular processes.

Electrolyte levels are influenced by diet, hydration status, and certain medical conditions. Imbalances can lead to a variety of health issues, including muscle cramps, fatigue, weakness, and at the extreme end - heart palpitations.

Maintaining a balanced diet and staying hydrated are essential for supporting electrolyte levels and overall health.

So what happens when our body is low on electrolytes? And how do we replenish them? Keep reading for 10 common signs of electrolyte imbalance and ways to replenish them.

10 common signs your electrolytes are low

1. Muscle cramps and spasms - electrolyte imbalances, particularly low levels of potassium, magnesium, or calcium, can lead to muscle cramps, twitching, or spasms.

2. Fatigue and weakness - low levels can cause feelings of fatigue and weakness, making it difficult to perform daily activities.

3. Excessive sweating - intense physical activity and/or hot weather will deplete electrolyte levels.

4. Excessive thirst - can be the body’s attempt to replenish fluids.

5. Dark urine - when we're dehydrated or have an electrolyte imbalance, urine is more concentrated.

6. Dizziness and light-headedness - electrolyte imbalances can cause low blood pressure.

7. Irregular heartbeat - imbalances with potassium, sodium, and calcium, can affect the heart's electrical signals, leading to palpitations or an irregular heartbeat.

8. Cognitive issues - in serious cases, electrolyte imbalances may impact brain function, causing confusion, difficulty concentrating, and memory problems.

9. Nausea and vomiting - overly high levels of potassium or calcium can cause gastrointestinal disturbances.

10. Muscle weakness - extremely low levels of potassium or calcium can lead to severe muscle weakness or even temporary paralysis.

Sources of electrolytes

Making sure you stay hydrated is first and foremost when it comes to maintaining electrolyte balance, but you can also incorporate foods and supplements that are naturally rich in electrolytes:

• Potassium - Bananas, oranges, potatoes, tomatoes, spinach, and avocados.

• Calcium - Dairy products (milk, yogurt, cheese), leafy greens (kale, spinach, broccoli), and fortified plant-based milk.

• Magnesium - Nuts, seeds, whole grains, leafy greens, and legumes.

• Sodium and Chloride - Table salt, pickles, olives, and seaweed.

• Sports Drinks and Electrolyte Supplements - are helpful as a quick fix in situations where you may be sweating heavily such as during or after physical activity to help replenish lost minerals.

While symptoms like thirst and sweating can be quickly resolved, it’s best to seek medical attention if you experience any other signs or symptoms.

Even easier ways to replenish your electrolytes

With a dose of sodium, potassium, magnesium as well as energy-boosting B vitamins, our Recovery drinks are the perfect way to replenish your electrolytes, hydrate your body and optimise your energy levels!

Available in two refreshing flavours: Cranberry & Orange - both low calorie and sugar free. Shop via our website or find our Recovery Multipacks in over 700 Tesco stores nationwide!

Looking for even more ways to top up your electrolyte stores? Our Electrolytes Effervescent Tablets with Vitamin B12 and B1 will turn any plain water into a refreshingly delightful drink. Available at Asda Pharmacies or via our website.

Author Becky Graham Lead Nutritionist & Communications - Get More Vits