Dehydration occurs when you lose more fluid than you drink. While drinking water can help, you may also need some more electrolytes.
“Anytime you lose fluids through sweating, it's important to replenish both fluids and electrolytes,” says Isabel Reckson, CDCES, CDN, R.D., MPH, registered dietitian and certified diabetes educator at Weill Cornell Medicine. “Replenishing your electrolytes is easy and can be done with simple dietary choices.”
Keep reading to learn what electrolytes are, how they keep your body running strong and good sources to help you stay hydrated.
Understanding Electrolytes and Their Types
Electrolytes are minerals that help your body maintain the right amount of water in your cells. This is important since two-thirds of your body weight is water, according to the National Institutes of Health. These vital minerals also help your body in other ways.
- Calcium promotes strong teeth and bones.
- Chloride helps you maintain healthy blood pressure, blood volume and fluid balance.
- Magnesium encourages nerve, muscle and heart function.
- Potassium is necessary for cells, muscles and the heart to work properly.
- Sodium aids in nerve and muscle function.
An imbalance occurs when your electrolyte levels are extremely high or — as can happen with severe dehydration — you have an electrolyte deficiency, which can lead to symptoms like muscle cramps. Either can be dangerous or potentially deadly. Therefore, it’s important to take steps to prevent or quickly recover from dehydration.
Accessing These Important Minerals
If you experience dry mouth, dizziness or other symptoms of dehydration, replenish your electrolytes. A few options include:
- Homemade electrolyte drinks: You can create your own drinks using water, a pinch of salt and natural sources of sweetness like honey or fruit juice to provide electrolytes.
- Electrolyte-rich foods. To replenish specific electrolytes, it's best to focus on whole, natural foods like bananas, which are high in potassium, or broth-based soups, which can include healthy sodium. Be cautious with prepackaged foods, as they often contain excess sodium that can contribute to unhealthy levels.
- Oral hydration solutions. These replenish minerals and fluids lost to illness and are often used to help those with diarrhea or other illnesses. Common types are Pedialyte and Vitalyte.
- Pickle juice. Consuming small amounts can be a quick way to replenish sodium and other electrolytes after sweating.
- Smoothies. Blending fruits and vegetables such as spinach, kale and avocados with yogurt or milk can provide a good balance of electrolytes.
- “If you lose consciousness or don’t improve after loading up on sports drinks or the right foods, call 911,” Reckson says. “You’re in an emergency situation that shouldn’t be taken lightly.”
In Conclusion: Staying Hydrated With Electrolytes
If you don’t drink enough fluids, you’re at risk for dehydration. To restore your body’s balance, you also need plenty of electrolytes.
- Electrolytes are minerals found in all your body’s fluids. They help your body function properly and maintain adequate fluid levels.
- Dehydration can cause electrolyte deficiencies, which can lead to dangerous complications.
- You can replenish your electrolytes through sports drinks, oral hydration solutions and the right foods.
Want help maintaining good hydration at all times? Find a doctor at Weill Cornell Medicine to get started.
