Staying Hydrated: When You Really Need Electrolytes

Electrolytes have been trending across the board this summer. From powders and sports drinks to alcoholic beverages and even applesauce packets, everyone wants more electrolytes. So what are they, and when do you need them? We asked Dr. Michael DeLange, Family Medicine Doctor at Ogden Clinic | Davis Family Physicians, to see what he recommends.  

What are Electrolytes? 

“Electrolytes are charged minerals that your body needs to properly function,” says Dr. DeLange, “We need them to prevent imbalances in our body. Small imbalances can cause problems with nerve and muscle function. Larger imbalances can cause more serious problems with heart and brain function, and severe imbalances can even cause death.” The main electrolytes he’s referring to are sodium, potassium, chloride, calcium, and magnesium. They all serve a different purpose to help your body function. 

• Sodium helps regulate fluid balance and blood pressure; too little can cause dehydration, cramps, confusion, or even seizures.

• Potassium supports muscle contractions and nerve signals; deficiency may cause fatigue, irregular heartbeat, or muscle weakness.

• Chloride works with sodium to balance fluids and blood pressure; low levels may lead to weakness, fatigue, or spasms.

• Calcium builds strong bones and also aids nerves and muscles; a lack can cause cramps, brittle nails, or memory issues.

• Magnesium supports muscle, nerve, and bone health; deficiency may trigger fatigue, cramps, spasms, or numbness.

You can naturally replenish electrolytes with everyday foods like salt, pickles, coconut water, bananas, salmon, avocados, and milk. 

How do you know when you need to supplement with electrolytes? 

“Most people that eat a balanced, healthy diet and stay hydrated don’t need to take an electrolyte supplement in most cases,” says Dr. DeLange “Let’s take sodium for example: the recommended amount of sodium is 2.3 grams per day, but the average intake is 3.4 grams, so most people don’t need to add sodium to their diet and should be focusing on reducing it!” 

So, when do you actually need electrolytes? Dr. DeLange recommends taking them when you are actively doing something to dehydrate yourself, like endurance training, being in the sun for too long and sweating more than usual, an illness causing vomiting or diarrhea, having too much to drink on a night out, or if you're following a strict ketogenic diet.  

Is there a difference between electrolyte depletion and dehydration? 

According to Dr. DeLange, they can often occur together. This is why electrolyte replacement products are often recommended for both. A general recommendation from Dr. DeLange is that if you are going to do some form of strenuous exercise for more than an hour, have an electrolyte drink rather than water. Some products that he recommends for workouts are NUUN, GU, Skratch, and Hammer Nutrition. For a walk or light activity, plain water is fine.  

Important Hydration Takeaways:  

A couple of final thoughts from Dr. DeLange: The best way to stay healthy and hydrated is to eat a balanced, nutritious diet and drink enough water—without overdoing it. If you’re unsure about your nutrition, try tracking your intake to see how many carbs, proteins, fats, vitamins, and minerals you’re actually getting, and where you might be falling short.

When exercise, heat, illness, or other factors call for electrolyte replacement, listen to your body and supplement as needed.

“Everyone starts the day a little dehydrated, so drink a full glass of water first thing in the morning—it does wonders,” says Dr. DeLange. “Many people head straight for coffee, which can dehydrate you further. And when it’s hot outside, be sure to drink extra water and add electrolytes when necessary.”

DIY Natural Electrolyte Beverage: 

If you’re feeling a little dehydrated and want a more natural electrolyte replacement drink, try this! 

• 1 cup Coconut Water 

• 1 tsp honey 

• A pinch of salt  

• Whatever citrus juice you would like (orange, lemon, lime, grapefruit)  

Mix well, add ice, and enjoy a refreshing, hydrating drink! 

Dr. Michael DeLange is a Family Medicine Doctor at Ogden Clinic | Davis Family Physicians. Dr. DeLange's clinical interests are caring for hypertension and diabetes, sports medicine, and musculoskeletal medicine.