By Lizzie Streit, MS, RDN, LD 

Electrolytes are growing in popularity. While it may seem odd that a group of minerals are increasingly popular, chances are you’ve heard of or even used electrolyte drinks, maybe even unknowingly. There are several electrolyte powders and drinks currently on the market. 

With all the hype surrounding electrolytes, you may be wondering if you need to be consuming more of them. To answer that question, it’s important to assess your hydration status and factors that affect it. 

Read on to learn more about the relationship between electrolytes and hydration and how it pertains to you. 

Importance of Hydration and Electrolytes 

Staying hydrated is important for overall functioning and wellbeing and may even help with weight loss. Drinking enough water supports healthy metabolism, aids digestion, and, in some cases, can prevent overeating. For more information, check out our other blog posts on hydration, including this one on the relationship between hydration and weight loss. 

Water is necessary for staying hydrated, but maintaining electrolyte balance is also key. Electrolytes are a group of minerals that help with functions in the body by providing electrical charge. You need electrolytes to maintain fluid balance, blood pressure, and muscle contractions. The most well-known electrolytes are sodium, potassium, magnesium, chloride, and calcium. 

Dehydration, caused by excessive sweating, vomiting or diarrhea, and/or not drinking enough fluids, can lead to an imbalance of electrolytes. This causes symptoms such as lethargy, nausea, muscle cramping, and headaches. 

 Staying Hydrated 

The best way to stay hydrated is to drink plenty of water and consume other foods and beverages that contain water, such as herbal teas, soups, cucumbers, watermelon, and celery. Added electrolytes are typically not necessary to maintain hydration. 

However, there are certain instances when electrolyte waters or powders are beneficial. These include intensely exercising for more than 60 minutes, heavily sweating while exercising (especially during heat), excessive vomiting and diarrhea, and prolonged heat exposure. If you are at risk of dehydration due to one of these circumstances, consider having water with added electrolytes. 

There are many electrolyte waters and powders available, but they often contain added sugars, dyes, or other artificial flavors. Try to choose an option that contains fewer of these additives. For example, Body Armor is typically a better choice than Gatorade, since it has less sugar and no artificial colors. Powders like Liquid IV and Nuun also offer electrolyte replacement with a better nutritional profile. However, keep in mind that the electrolyte composition of these products differs from brand to brand. 

If you do not fall into one of the above categories at risk of dehydration, you likely do not need to worry about getting enough electrolytes. There are plenty of foods that you can enjoy to obtain naturally-occurring electrolytes. Sources of potassium include bananas, sweet potatoes, and avocados. Chia seeds, nuts, seeds, and leafy greens have magnesium, and dairy products, lentils, and almonds offer calcium. Include these foods in your healthy meal prep to meet your electrolyte needs. 

Note from Healthy For Life Meals: Our menus contain plenty of foods with a high water content and naturally-occurring electrolytes, including a variety of fruits and vegetables.  Check out our weight loss meal plan menus today, and let us deliver fresh meals to your door next week!