6 Sneaky Signs You Might Need to Take Electrolytes, According to Sports Dietitians

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Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPTProper hydration involves drinking enough water and maintaining electrolyte balance.
Common signs you need more electrolytes include fatigue, muscle cramps, headaches and overheating.
While electrolyte supplements can be helpful, you can replenish electrolytes naturally through food.Just because you're constantly sipping doesn't necessarily mean you're fully hydrated. Hydration isn't just about water; it's also about electrolytes.
'Electrolytes are minerals that carry electric charges in the body, helping to regulate essential functions like fluid balance, muscle contraction and pH levels,' says Dana Angelo White, M.S., RDN, ATC, a sports dietitian. 'Replenishing electrolytes is critical for maintaining energy, performance and overall hydration.' Sodium, potassium, calcium, magnesium, chloride and phosphorus are the body's major electrolytes.
But how do you know if you're getting enough or if you're running low? There are several factors that can cause a loss of electrolytes, including excessive sweating after physical activity, exposure to heat, humid weather, air travel or illness. Below, we reveal six sneaky signs you might be overlooking that could suggest you need more electrolytes.
We all feel tired sometimes, whether from a poor night's sleep, stress or skipping meals. But if you've covered all bases and still feel sluggish, an electrolyte imbalance could be to blame.
'Imbalances or deficiencies in electrolytes can disrupt cellular and organ functions, leading to neuromuscular and cognitive issues,' says Briana Butler, MCN, RDN, LD. 'This disruption can contribute to feelings of fatigue and confusion.'
Fatigue is a common sign of an electrolyte imbalance. For instance, low sodium can cause fatigue—as can low magnesium and potassium levels.
Muscle cramps or spasms can creep up at the worst of times—such as in the middle of a race or when you're trying to fall asleep. While the exact cause of cramps isn't fully understood, researchers agree that those brought on by exercise or heat are likely linked to sweat and electrolyte loss.
'Muscle cramps, particularly during or after exercise, can be a sign of low sodium, potassium, calcium or magnesium levels,' explains Amy Goodson, M.S., RD, LD, CSSD. 'Electrolytes help regulate muscle contractions, and when they're out of balance—especially sodium during heavy sweat loss—muscles can become overly excitable, leading to cramping.'
Did you know that dehydration can shrink your brain? When you're dehydrated, your body loses both fluid and electrolytes, including fluid in your brain. These losses can cause your brain to 'slightly shrink', says Jenna Braddock, M.S.H., RDN, CSSD. 'This impacts the nerve function and sensitivity of the brain causing pain.'
Besides dehydration, low blood pressure and shifts in electrolyte balance in the brain can also cause headaches, adds Goodson. Specifically, being low in sodium and magnesium can lead to headaches or even migraines, says Butler.
When the room starts spinning even though you're sitting still, it's far from fun. 'Dizziness, especially after workouts or time spent in the heat, can be a sign of low sodium levels or fluid depletion. Sodium helps maintain blood volume and pressure; when it drops, circulation to the brain may be temporarily reduced, causing lightheadedness,' says Goodson.
She notes this happens when someone drinks a lot of water without replacing sodium. Endurance athletes and anyone doing exercise for extended periods are at risk for exercise-associated hyponatremia, or low sodium.
Took a few rest days from the gym, but still feeling unexplained muscle weakness? Lack of electrolytes may be to blame. 'Muscle weakness can occur due to low potassium levels, as potassium is crucial for proper muscle contraction and relaxation at the cellular level by facilitating electrical impulses,' explains Butler.
Phosphorus, another key electrolyte, is responsible for energy production. Being low in phosphorus can leave your muscles feeling weak, says Butler.
Your body cools itself and maintains core temperature by sweating. However, sweat contains both water and electrolytes, so excessive sweating can lead to a drop in levels. If these aren't replaced quickly, your body's ability to cool itself can become impaired, leading to overheating. 'Without enough electrolytes, your body can't regulate its core temperature properly, increasing the risk of heat illness,' explains White.
While many of us reach for electrolyte drinks or powders, there are plenty of natural food and drink sources rich in electrolytes. Here's a guide to replenishing electrolytes naturally:
Sodium: Sodium is found in salty snacks like pretzels, crackers and salted nuts. It's also found in canned or packaged foods like soups and beans, as well as many condiments and sauces like soy sauce. Chloride, another key electrolyte, is found alongside sodium in salty foods—hence the name sodium chloride (table salt).
Potassium: Many fruits and vegetables are a great source of potassium, like squash, bananas, potatoes, prunes, raisins and spinach.
Calcium: Many dairy products like yogurt, cheese, milk, tofu and cottage cheese are rich in calcium. Other sources include fish, such as salmon and sardines, as well as dark leafy greens like spinach and kale.
Magnesium: Magnesium-rich foods include seeds, nuts and legumes such as pumpkin seeds, chia seeds, almonds, cashews, black beans and edamame.
Phosphorus: Yogurt, dairy milk, cheese, chicken, beef and seafood like salmon and scallops are rich in phosphorus. (15)
Keep in mind that many of these six sneaky signs could also be due to other health-related issues. For example, being dizzy could be a sign that you have low blood pressure or anemia. If you experience any of these signs or symptoms, it's best to consult a health care provider to rule out underlying health issues.
Staying hydrated is so much more than just drinking water—electrolytes are just as important. Common signs that you need more electrolytes include fatigue, muscle cramps, headaches, feeling dizzy, muscle weakness and overheating. Fortunately, you can find major electrolytes naturally in many foods, including fruits, vegetables, dairy products, meat, seafood and legumes. Plus, don't forget table salt. If you have any concerns or your symptoms don't improve, it's wise to visit a healthcare professional to rule out any other health issues.
Is it OK to drink electrolytes every day?
Most people don't need to drink electrolytes every day. However, daily electrolytes may be helpful for people who are physically active, regularly exposed to hot or humid weather, fly often or live at high altitudes.
Who is at most risk for electrolyte imbalance?
Athletes, people with active jobs, young children and older adults are among those most at risk for electrolyte imbalance. These groups tend to lose more fluids and electrolytes or may have difficulty replenishing them properly.
Do you need a supplement for proper hydration?
You don't need an electrolyte supplement for proper hydration. You can meet your electrolyte needs through food and drink sources like fruits, vegetables, dairy, legumes, meat and seafood. Supplements can be helpful in certain situations, but aren't always necessary.
How do you know if an electrolyte supplement is working?
The most accurate way to know if your electrolyte supplement is working is by visiting with your health care provider. They can run blood tests to assess electrolyte status and determine if you are well-balanced.
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