Electrolytes
Your body's electrical system. Electrolytes are minerals that carry electric charge when dissolved in body fluids. They enable nerve impulses, muscle contractions, heart rhythm, and cellular hydration. Imbalances cause everything from cramps to cardiac arrhythmias—keeping them in balance is critical.
Major Electrolytes
Sodium (Na+)
Main extracellular cation. Regulates fluid balance, blood pressure, nerve transmission.
Potassium (K+)
Main intracellular cation. Heart rhythm, muscle contraction, nerve function.
Magnesium (Mg2+)
300+ enzyme reactions. Muscle relaxation, energy production, calm nervous system.
Calcium (Ca2+)
Muscle contraction, bone health, blood clotting, nerve signaling.
Chloride (Cl-)
Works with sodium. Stomach acid (HCl), fluid balance.
Phosphate (PO4³-)
ATP energy, bone structure, pH buffer, cell membranes.
Signs of Electrolyte Imbalance
Low Electrolytes
- Muscle cramps: Often magnesium, potassium
- Fatigue: Cells can't make energy properly
- Headaches: Common with low sodium
- Heart palpitations: Potassium, magnesium
- Dizziness: Blood pressure issues
- Confusion: Severe imbalance
Common Causes of Depletion
- Sweating: Exercise, heat, sauna
- Vomiting/diarrhea: Acute loss
- Diuretics: Medications, caffeine, alcohol
- Low-carb diets: Increased sodium excretion
- Poor diet: Processed foods (high Na, low K/Mg)
- Stress: Burns through magnesium
Replenishing Electrolytes
Food Sources
Bananas (K), leafy greens (Mg), dairy (Ca), salt (Na), avocados, coconut water.
Electrolyte Drinks
Look for low/no sugar options. LMNT, Drip Drop, homemade with salt + lemon.
Salt Your Food
Especially on low-carb or with exercise. Sea salt provides trace minerals too.
Magnesium Supplement
Most people are low. Glycinate, citrate, or threonate forms. 300-400mg.