Electrolytes: What They Do and Why You Should Care

Electrolytes are minerals—like sodium, potassium, magnesium, calcium and chloride—that carry an electric charge. Your nerves, muscles and heart use them to work properly. When these levels get too low or too high, you notice it: fatigue, muscle cramps, dizziness or an irregular heartbeat. That’s why keeping them steady matters for everyday energy, workouts, and even some long-term health conditions.

Common signs of an electrolyte problem

Watch for dry mouth, strong thirst, muscle twitches or cramps, weakness, headache, nausea, or fast/irregular heartbeat. Severe imbalance can cause fainting, confusion, or seizures. If you have sudden heavy vomiting, diarrhea, or now take strong diuretics (water pills) or certain heart meds, your risk goes up. Don’t ignore recurring cramps or strange heart palpitations—get checked.

Who needs to pay attention?

Athletes who sweat hard, people with kidney disease, older adults, anyone on diuretics or some blood-pressure drugs, and folks with prolonged vomiting or diarrhea should watch electrolytes more closely. Pregnant and breastfeeding people can also have shifts that matter. Simple lifestyle changes often help, but some situations need a doctor’s input and blood tests.

Here are easy, practical ways to keep electrolytes in range. First, eat a variety of whole foods: bananas, oranges, potatoes, yogurt, spinach, beans, nuts, seeds, and dairy provide potassium, magnesium and calcium. Add a little salt to meals if you sweat a lot or exercise for over an hour. Homemade broths and soups are an easy way to replace sodium and fluids after illness or heavy sweating.

For hydration, plain water is fine for most short workouts. If you’re exercising intensely for more than an hour, or having repeated vomiting/diarrhea, use an oral rehydration solution or a lower-sugar sports drink to replace both fluids and salts. Avoid drinking huge amounts of plain water quickly—this can dilute sodium and make things worse.

Supplements can help—magnesium pills for cramps, potassium for low levels—but don’t start high-dose supplements without a blood test if you have kidney issues or take medications that affect potassium. Too much can be dangerous. If a doctor prescribes electrolyte IVs or meds, follow their plan closely.

Practical daily habits: eat regular meals with fruits and vegetables, include a salty snack after long runs or sweaty jobs, sip fluids through the day, and avoid overdoing plain water after heavy sweating. If you notice persistent symptoms—weakness, fainting, or serious palpitations—seek medical care right away. A simple blood test will tell you what’s low and how to fix it.

Quick tip: after a tough workout or a bout of diarrhea, try a cup of broth and a banana. It’s an easy, low-cost combo that replaces key electrolytes and fluid without fancy drinks.