Why Are Electrolytes Good For You

Why are electrolytes beneficial for you? Anyone who has seen a sports drink/electrolyte drinks advertisement has probably heard of electrolytes. However, they aren’t only for exercise and athletes. We all require electrolytes to function. Therefore, everyone should understand what they are, why they are good for you, and where to get them.

What are electrolytes?

Electrolytes are minerals that emit an electrical charge when dissolved in water. Electrolytes are found in your bodily fluids and are essential for various bodily activities.

They aid in fluid homeostasis, muscle and nervous system function. Common electrolytes include sodium, potassium, magnesium, calcium, chloride, zinc, and phosphate, and you may be familiar with certain meals that contain these elements.

However, simply eating electrolyte-containing meals is unsustainable. Electrolytes work together, and you must ensure that you have the proper electrolyte levels so that they can each execute their function properly.

The benefits of electrolytes

To function, you require a range of electrolyte levels, each of which offers a set of benefits.


Sodium is the most crucial electrolyte that our bodies require. It is necessary for nerve and muscle function, blood pressure, and general fluid and electrolyte balance.

Hyponatremia is a condition in which there is insufficient sodium in the blood. This disorder can be fatal. It can be caused by fluid loss through excessive sweating or diarrhea, and it must be treated as soon as possible, either with intravenous (IV) fluid or an oral rehydration solution (ORS).


Potassium, like sodium, aids in fluid regulation and is required for muscle and nerve function. It also helps regulate your heart rate. Hypokalemia is having too little potassium in the blood, whereas hyperkalemia is having too much.


Magnesium offers several health advantages. Magnesium is required by the body to aid with brain function, heart rhythm, and nerve function. It also helps muscles relax after contractions and can help alleviate muscle cramps caused by activity. It also plays an essential role in quality sleep. Magnesium supplementation has been demonstrated to help the elderly sleep better.


Chloride is the chemical chlorine’s negatively charged ion. It is required by your body to control blood pressure, volume, balance blood acidity, and pH of vital fluids. It is most typically encountered as sodium chloride in table salt. It functions with sodium and potassium.


Zinc aids in the regulation of metabolism and immune system function. It is essential for wound healing, and zinc deficiency is linked to skin diseases and poor healing. Zinc is also necessary for your perceptions of taste and smell.

Sources of electrolytes

Coconut water

Coconut water, or coconut juice, is the clear liquid contained within a coconut. It’s one of the most popular electrolyte beverages in recent years, and it is now bottled and marketed internationally.

Coconut water is naturally low in sugar and high in electrolytes such as sodium, potassium, calcium, and magnesium. It’s also a healthier option than juices, sodas, and typical sports drinks, with 46 calories per cup (237 ml).

Watermelon juices and other fruit juices

One cup (237 mL) of 100 percent watermelon juice contains almost 6% of the Daily Value (DV) for potassium and magnesium and trace levels of calcium and phosphorus.

L-citrulline is also found in watermelon juice. The amino acid may improve oxygen transport and athletic performance when taken in supplement form.

However, current research shows that the amount of L-citrulline in ordinary watermelon juice is unlikely to influence exercise performance significantly.

Other varieties of fruit juice can also provide electrolytes. For example, orange and sour cherry juice include potassium, magnesium, and phosphorus.

Furthermore, 100% fruit juice is an excellent source of vitamins and antioxidants. One of the major disadvantages of utilizing fruit juice as an electrolyte replacement drink is that it is usually lower in sodium.

If you sweat for an extended time and try to rehydrate with a non-sodium beverage, you risk getting low sodium blood levels.

Some people mix their sports drinks out of fruit juices, salt, and water to reduce this risk.


Cow’s milk is an underappreciated star when it comes to electrolyte drinks. Contrary to common opinion, milk may be used for much more than just morning cereal or coffee.

In addition to electrolytes such as calcium, sodium, and potassium, milk has a healthy balance of carbohydrates and protein. After an exercise, these two macronutrients can help you refuel and encourage muscle tissue regeneration.

According to a study, milk may be a better post-workout beverage than many commercial sports drinks – at a fraction of the cost.

Because the advantages of milk are driven by its electrolyte, carbohydrate, and protein levels, you may pick whole, low-fat, or skim milk based on your particular preferences.


Smoothies are an excellent method to combine several electrolyte-rich meals into a single drinking composition.

Whole foods rich in electrolytes include fruits, vegetables, nuts, seeds, legumes, and dairy products, all of which may be mixed to form a tasty and healthy smoothie.

If you’re recovering from a stomach bug and need to replenish electrolytes, a smoothie may be simpler to digest and more appealing than many of the items listed above.

Smoothies are also an excellent choice for post-workout recovery drinks compared to traditional sports drinks. If you include some protein-rich additives, they will help in replenishing electrolytes and also boost muscle tissue development and repair.

Electrolyte drinks

Electrolyte-infused water and electrolyte drinks are a low-calorie approach to replace electrolytes and stay hydrated.

Electrolyte tablets

Electrolyte tablets are a portable, easy, and economical option to prepare your own electrolyte drink no matter where you are.

Drop one of the tablets into some water, shake or swirl to mix, and you have your electrolyte beverage. Most electrolyte tablets’ sodium, potassium, magnesium, and calcium content vary depending on the brand.

They are also low in calories, contain little to no added sugar, and come in a range of interesting, fruity tastes.

For more information about electrolytes and their benefits, read this blog to find out more.

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