Electrolytes: What They Do, Why You Need Them & When To Take Them
Written by Reem Al Kairm & Reviewed by Paul Holmes.
Published:
Medically Reviewed By Dr Lilla Csonka: May 29, 2026
Medically Reviewed By Dr Lilla Csonka: May 29, 2026
Electrolytes are essential minerals that help the body maintain fluid balance, support nerve signalling and contribute to normal muscle function [1]. They include sodium, potassium, magnesium, calcium, chloride, phosphate and bicarbonate, and are found in blood, sweat, urine and cells [1].
While many people associate electrolytes with sports drinks or exercise, they are also important for everyday hydration, fasting routines and periods of fluid loss. In this guide, we’ll explain what electrolytes do, how to get them, signs your levels may be low, and when supplements such as electrolyte tablets or powders may be useful. At Naturecan, we offer high-quality supplements designed to support simple, effective wellness routines.
This article covers what the research says about brain fog. The short version:
- Electrolytes are essential minerals, including sodium, potassium, magnesium and calcium, that help support hydration, nerve signalling and normal muscle function.
- They are found naturally in foods and drinks, but can also be taken as electrolytes tablets or electrolytes powder when extra support may be useful.
- Maintaining electrolyte balance helps support normal muscle function and reduces tiredness
- Electrolytes may be useful after heavy sweating, intense exercise, hot weather, fluid loss or during certain fasting routines.
- Most people can support electrolyte balance through a varied diet, good hydration and carefully chosen supplements where appropriate.
What are electrolytes?
Electrolytes are minerals that become electrically charged when dissolved in water or body fluids [1]. This electrical charge allows them to help regulate several important body processes, including hydration, muscle function, nerve signals and pH balance [1].
The main electrolytes in the body include:
- Sodium
- Potassium
- Magnesium
- Calcium
- Chloride
- Phosphate
- Bicarbonate
These minerals work together to help the body maintain internal balance [1]. This balance is important because even small changes in fluid and mineral levels can affect how the body feels and functions [2].
Electrolytes are naturally present in many foods and drinks. They can also be consumed through products such as electrolytes tablets, electrolytes powder and ready-to-drink electrolyte drinks.
What do electrolytes do?
Electrolytes support several key functions in the body. They help your cells communicate, support hydration and contribute to normal muscle and nerve function [1].
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Shop With ConfidenceWho are electrolytes for?
Electrolytes may be useful for people who want to enhance the absorption of water during physical exercise and replace minerals lost through sweat or fluid loss.
While they are often linked to sport, electrolytes can also be relevant during hot weather, fasting routines, busy lifestyles, travel, or after periods of increased fluid loss [1,2].
Electrolytes may be suitable for:
- Active people and gym-goers who lose fluids and minerals through sweat during training. Sweat contains electrolytes such as sodium, chloride, potassium, calcium and magnesium, and losses can vary between individuals [3].
- Runners, cyclists and endurance athletes doing longer sessions, especially when exercise lasts a long time or takes place in warm conditions. Sports nutrition guidance recognises that fluid and electrolyte replacement can be important when sweat losses are high [4].
- People exercising in hot weather or humid conditions, where sweat loss may increase and hydration needs may be higher [4].
- People following fasting routines who want hydration support without added sugar or calories. During fasting windows, electrolyte intake from food may be reduced, so some people may choose zero-calorie electrolytes as part of their routine. However, fasting is not suitable for everyone and should be approached carefully [5].
- People with busy lifestyles who want a convenient way to support hydration, especially when water intake, meals or mineral-rich foods are inconsistent.
- Anyone who sweats heavily through exercise, physical work or warm climates, as higher sweat rates may increase fluid and electrolyte losses [3,4].
- People looking for an alternative to sugary sports drinks, as electrolyte tablets or powders, may offer a lower-sugar way to add key minerals to water, depending on the product.
Electrolytes are not only for athletes. They can be a simple addition to a balanced routine when hydration needs are higher than usual. However, they are not necessary for everyone every day.
Most people can support normal electrolyte intake through a varied diet and regular fluids. Always follow the product label, and speak to a healthcare professional if you have a medical condition, take medication, or are unsure whether electrolyte supplements are suitable for you [2].
Are electrolytes good for you?
Yes, electrolytes are essential for normal health. Your body needs them every day to support hydration, nerve function, muscle function and fluid balance [1].
However, more electrolytes are not always better. The aim is balance. Electrolyte levels can become too low or too high, and both situations may cause symptoms or require medical attention [2].
For many people, electrolytes come from food and fluids. But in real life, hydration needs are not always that simple. Busy routines, exercise, warm weather, fasting, travel and heavy sweating can all increase fluid and mineral losses, making electrolyte support a practical addition to your daily wellness routine.
Extra electrolytes may be especially useful if you:
- Sweat during workouts, running, cycling or gym sessions
- Exercise in warm or humid weather
- Follow intermittent fasting or low-calorie routines
- Often feel thirsty even after drinking water
- Want a convenient alternative to sugary sports drinks
- Have long, busy days where meals and hydration are inconsistent
- Travel often or spend long periods on the go
- Sweat heavily through physical work or active lifestyles
This is where electrolyte tablets or powders can be helpful. They offer a simple way to add key minerals to water, helping you support hydration when your body may need more than plain water alone.
For everyday use, always follow the product label and choose an electrolyte supplement that suits your routine, activity level and dietary needs.
People with kidney problems, heart conditions, high blood pressure, fluid restrictions, or those taking medication that affects fluid or mineral balance should speak to a healthcare professional before using electrolyte supplements [2].
Types of electrolytes and why they matter
Each electrolyte has a specific role in the body. Understanding the main types can help you see why a balanced intake is important.
Natural electrolytes: where can you find them?
You do not always need a supplement to get electrolytes. Many everyday foods provide natural electrolytes, especially when your diet includes a wide range of fruits, vegetables, whole grains, legumes, nuts, seeds and dairy or fortified alternatives [3,4].
Natural sources of electrolytes include:
- Bananas – potassium
- Potatoes – potassium
- Leafy greens – magnesium, calcium and potassium
- Beans and lentils – potassium and magnesium
- Nuts and seeds – magnesium
- Dairy products – calcium, potassium and sodium
- Avocado – potassium and magnesium
- Coconut water – potassium
- Salt-containing foods – sodium and chloride
A balanced diet is the best foundation. Supplements can be useful, but they should support your diet rather than replace it.
What drinks have electrolytes?
Many people first hear about electrolytes through drinks. Some drinks naturally contain electrolytes, while others have minerals added.
Common electrolytes drinks include:
- Water with added electrolytes
- Sports drinks
- Oral rehydration solutions
- Coconut water
- Milk
- Smoothies made with fruit, vegetables and yoghurt
Some electrolyte drinks contain added sugar, sweeteners, caffeine or flavourings, so it is worth checking the label. For daily hydration, many people only need water and a balanced diet. For heavy sweating, long exercise sessions, hot weather or fluid loss, an electrolyte drink may be more useful.
Mayo Clinic notes that replacing lost fluids and electrolytes can be part of dehydration treatment, but the best approach depends on the person’s age, the cause and the severity of dehydration [5].
Electrolytes tablets vs electrolytes powder
| Type | How it works | Key benefits | Best for |
|---|---|---|---|
| Electrolytes tablets | Added to water, where they dissolve before drinking. | Easy to carry, pre-measured, convenient for travel, simple to keep in a gym bag, and often lower in sugar than some sports drinks. | People who want a quick, portable and fuss-free hydration option. |
| Electrolytes powder | Mixed into water and often available in tubs, sachets or single-serving sticks. | Easy to mix, often available in different flavours, flexible for daily routines, convenient before or after exercise, and sometimes more cost-effective per serving. | People who want more flexibility, flavour options or a product they can use regularly at home or after training. |
What are the best electrolytes?
The best electrolytes product depends on your needs. There is no single best option for everyone.
When choosing an electrolyte product, consider:
- The amount of sodium, potassium and magnesium
- Whether it contains sugar or calories
- Whether it suits your diet
- How easy it is to use
- Whether it fits your activity level
- Whether you are using it for exercise, fasting, hot weather or general hydration
Always follow the serving instructions on the label. If you have a medical condition or take medication that affects fluid or mineral balance, speak to a healthcare professional before using electrolyte supplements [2].
How to get electrolytes
You can get electrolytes through food, drinks and supplements. The right approach depends on your lifestyle, diet, activity level and personal needs.
Ways to get electrolytes include:
- Eating a varied diet
- Drinking enough fluids
- Including potassium-rich foods such as potatoes, bananas and beans
- Including magnesium-rich foods such as nuts, seeds and leafy greens
- Using electrolyte drinks during periods of high fluid loss
- Taking electrolyte tablets or powders when appropriate
- Supporting your wider supplement routine with minerals and vitamins
Electrolytes
Supplements
Naturecan offers supplements that may work alongside a balanced hydration routine. For example, Magnesium Bisglycinate can help support magnesium intake, while Vitamin D3 & K2, Vitamin B12 and Creatine Monohydrate may support other areas of wellness, depending on your goals.
Electrolytes
Electrolytes are essential minerals, such as sodium, potassium, magnesium and calcium, that help support fluid balance, nerve signalling and normal muscle function [1].
Vitamin D3 & K2
With our blend, not only will you feel stronger with enhanced immune system support, but it also aids in maintaining the health of bones and muscles 2,3. This makes it an indispensable supplement for everyday health and active recovery.
Magnesium Bisglycinate 3:1
Whether you're looking to support the maintenance of teeth, balance electrolytes or help normal muscle function, our magnesium powder is a convenient, effective way to ensure you get the magnesium your body needs daily.
Vitamin B12
It can be hard to get the Vitamin B12 you need from your diet alone, especially if you are 100% plant-based, as this key vitamin is found primarily in meat, eggs and dairy.
Creatine Monohydrate
Power your latest fitness regime with our Creatine Monohydrate – the ultimate supplement for all sports and exercise.
Easily mixable and vegan-friendly, this naturally occurring substance is known to increase physical performance during high intensity exercise.
These supplements do not replace electrolytes. Instead, they can form part of a broader routine that includes good nutrition, hydration, sleep and movement.
Low electrolytes symptoms: what happens when your body is low on electrolytes?
Electrolyte levels can become low when the body loses too much fluid or minerals, or when intake is not enough [2]. This may happen after heavy sweating, vomiting, diarrhoea, certain medications or some medical situations [2].
Possible low electrolytes symptoms may include:
- Tiredness
- Weakness
- Headache
- Dizziness
- Nausea
- Muscle cramps or spasms
- Confusion
- Irregular heartbeat in more serious cases
Symptoms depend on which electrolyte is affected and how severe the imbalance is [2]. For example, low sodium, low potassium and low magnesium can each affect the body differently [2,3,4].
If symptoms are severe, sudden or ongoing, it is important to seek medical advice. You should also speak to a healthcare professional if you have repeated vomiting or diarrhoea, fainting, confusion, chest symptoms, or signs of significant dehydration [5].
When to take electrolytes
The best time to take electrolytes depends on why you are using them.
You may consider electrolytes:
- Before long or intense exercise
- During exercise lasting a long time
- After heavy sweating
- During hot weather
- After fluid loss
- During certain fasting routines
- On days when hydration has been poor
For light activity or everyday hydration, water and a balanced diet may be enough. Electrolytes are more likely to be useful when fluid and mineral losses are higher, such as during heavy sweating or fluid loss [1,5].
Should you take electrolytes before or after exercise?
You can take electrolytes before, during or after exercise, depending on the session.
For shorter, lighter workouts, water may be enough. For longer sessions, hot environments or heavy sweating, electrolytes may help replace minerals lost through sweat [1].
People who train regularly may also consider how electrolytes fit alongside other sports nutrition supplements. For example, Naturecan’s Creatine Monohydrate may support performance-focused routines, but it does not replace electrolytes or hydration.
How many electrolytes per day?
There is no single daily amount for “electrolytes” as a group. Each electrolyte has its own recommended intake, and your needs can vary depending on age, diet, activity level, climate, sweat rate and health status [3,4].
For example, magnesium and potassium have different intake recommendations, and sodium needs can vary depending on diet and fluid loss [3,4].
Your daily electrolyte needs may be influenced by:
- How much you sweat
- How active you are
- How hot the weather is
- How much fluid you drink
- Your diet
- Your age
- Your health status
- Any medications you take
The safest approach is to follow product label instructions and avoid taking more than recommended. If you are unsure how much you need, especially if you have a medical condition, ask a healthcare professional [2].
Electrolytes for fasting: do electrolytes break a fast?
Many people use electrolytes for fasting, especially during longer fasts or intermittent fasting routines.
Whether electrolytes break a fast depends on the product and the type of fast.
Plain electrolytes with no sugar, calories, amino acids or carbohydrates are unlikely to break a strict calorie-based fast. However, electrolyte drinks that contain sugar, juice, calories or added nutrients may break a fast.
Electrolytes and supplements that may work well alongside them
Electrolytes are part of a bigger wellness picture. They work best alongside a balanced diet, enough fluids, regular movement and good sleep. Some supplements may complement a healthy routine, depending on your needs.
Electrolytes
Key Benefits
- Over 100% daily NRV
- Contributes to normal energy-yielding metabolism
- Reduces tiredness and fatigue
- 60 tablets per bottle
- 100% vegan
- Made in Europe in a GMP-Facility
Magnesium Bisglycinate
Key Benefits
- Supports normal bones, teeth, and nervous system
- Reduces tiredness and supports energy metabolism
- Aids protein synthesis and cell division
- Helps maintain electrolyte balance
- With Magnesium Bisglycinate, Citrate & Lactate
Vitamin D3 & K2
Key Benefits
- Over 100% daily NRV
- Boosts immune system function
- Supports bone health and calcium absorption
- Promotes cardiovascular health
- Made in Europe in a GMP-Facility
- K2Vital® – micro-encapsulated all-trans K2-MK7
Vitamin B12
Key Benefits
- Over 100% daily NRV
- Contributes to normal energy-yielding metabolism
- Reduces tiredness and fatigue
- 60 tablets per bottle
- 100% vegan
- Made in Europe in a GMP-Facility
Creatine Monohydrate
Key Benefits
- Over 100% daily NRV
- Contributes to normal energy-yielding metabolism
- Reduces tiredness and fatigue
- 60 tablets per bottle
- 100% vegan
- Made in Europe in a GMP-Facility
Can you take too many electrolytes?
Yes. Electrolyte balance is important, and taking too much of certain minerals can cause problems [2].
Electrolyte levels can be too high or too low, and both situations may require medical attention [2]. This is why it is important to follow serving instructions and avoid taking multiple electrolyte products at the same time unless advised by a professional.
Be especially cautious if you have:
- Kidney problems
- Heart conditions
- High blood pressure
- Fluid restrictions
- A medical condition affecting mineral balance
- Medication that affects sodium, potassium or fluid levels
If in doubt, speak to a healthcare professional before taking electrolyte supplements.
Electrolytes, pain relief and inflammation: what should you know?
Electrolytes are important for normal hydration, nervous system function and muscle function [1]. However, they should not be described as pain relief supplements or anti-inflammatory products.
Some symptoms linked with electrolyte imbalance, such as muscle cramps, weakness or headaches, may be related to changes in fluid or mineral balance [2]. However, this does not mean electrolytes directly treat pain or inflammation.
There is strong evidence from medical sources that electrolytes are essential for normal physiological function, including fluid balance, normal nervous system function and muscle activity [1,2]. However, electrolyte supplements should not be presented as a treatment for illness, pain or inflammatory conditions.
For ongoing pain, swelling, inflammation or unexplained symptoms, readers should speak to a healthcare professional.
Final thoughts: why electrolytes matter
Electrolytes are essential minerals that help your body maintain fluid balance, support normal nervous system function and contribute to normal muscle function [1]. They include sodium, potassium, magnesium, calcium, chloride, phosphate and bicarbonate [1].
Most people can get enough electrolytes from a balanced diet and regular fluid intake. However, electrolyte drinks, tablets or powders may be useful during heavy sweating, intense exercise, hot weather, fasting routines or periods of fluid loss [1,5].
The key is balance. Too little or too much of certain electrolytes can cause issues, so it is important to follow product instructions and seek medical advice if you have symptoms or an existing health condition [2].
Naturecan offers high-quality supplements that can support a balanced wellness routine, including magnesium, vitamin D3 & K2, vitamin B12 and creatine. These products do not replace a varied diet or medical care, but they can help support everyday wellbeing when used responsibly.
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Reviewed by Paul Holmes
Director of Science and Innovation at Naturecan
Testing for large pharmaceutical & tobacco companies, Paul has built a wealth of scientific and regulatory knowledge, working on regulatory submissions to bodies such as the FDA and the MHRA.
He holds a BSc in Medicinal and Biological Chemistry and sits on the UKAS CBD Food Product Approval Expert Group.
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