When we think of staying hydrated, most of us picture a tall glass of water. Yes, drinking enough water is essential. But hydration is more than that. To truly function at your best, your body also needs something called electrolytes, especially if you're active, sweating, or spending time in the heat.
What are electrolytes?
Electrolytes are essential minerals that carry an electric charge when dissolved in fluid. The main electrolytes in your body include:
- Sodium
- Potassium
- Calcium
- Magnesium
- Chloride
- Phosphate
- Bicarbonate
These minerals play a critical role in a wide range of bodily functions, including:
- Regulating fluid balance
- Maintaining proper muscle function (including your heart)
- Supporting nerve signals
- Balancing blood pH
- Aiding in nutrient absorption
Why do electrolytes matter, especially when active?
Whether you're hitting a group fitness class, swimming laps, or going for a run, your body loses electrolytes through sweat—especially sodium and potassium. Simply replacing lost fluids with water alone may not be enough. In fact, drinking too much water without replenishing electrolytes can dilute them in your body and lead to a condition called hyponatremia (low sodium levels), which can be dangerous.
What can happen when electrolyte levels get too low?
- Muscle cramps
- Dizziness or confusion
- Fatigue
- Irregular heartbeat
- Seizures or loss of consciousness (in severe cases)
Tips for Smart Hydration
- Balance water with electrolytes. Sports drinks, coconut water, electrolyte powders, or even salty snacks can help replenish lost minerals—especially during prolonged or intense workouts. Or just spending time outdoors on a hot day.
- Hydrate before, during, and after exercise. Don’t wait until you’re thirsty. You may be surprised to find out that feeling thirsty is a sign you're already mildly dehydrated.
- Listen to your body. Signs of electrolyte imbalance can include muscle twitching, headaches, feeling lightheaded, and weakness.
- Always consult your healthcare provider before making any significant changes to your diet or hydration routine. If your doctor has recommended limiting your sodium intake—for example, due to high blood pressure, kidney disease, or heart conditions—be cautious with electrolyte supplements or salty sports drinks.
Stay safe, stay hydrated, and we'll see you at your next workout!
- Amber C., Senior Health and Wellness Director - Buena Vista YMCA Express