Electrolytes are minerals in bodily fluid, including the blood.[3] They separate in this fluid and become electrically charged elements called ions, which can conduct electric currents. Ions are either positively or negatively charged. Electrolyte balance is vital to many bodily functions.[1,4]
Uses
Electrolytes in the body include:
- Sodium: Sodium is a positive ion residing in fluid outside the cells. It is the body's water regulator. Electrical signals required for proper function of and communication among the brain, nervous system, and muscles are produced by sodium's cellular movement. Cells can malfunction due to an imbalance of sodium, and an individual can die if there's a sodium imbalance in the blood.[1]
- Potassium: Potassium isa positive ion residing in fluid inside the cells.It controls the heartbeat, muscle function, and other processes. A potassium imbalance can harm the nervous system and increase your risk of developing an irregular heartbeat.
- Chloride: Chloride is a negative ion residing in fluid outside the cells and in the blood. It helps regulate bodily fluids — keeping them balanced. A chloride imbalance can cause serious health problems, or even death.
- Bicarbonate: Bicarbonate is a negative ion that has a hand in maintaining the body's acid-base balance. It is produced in the pancreas. Signs of imbalance include weakness, muscle spasms, and changes in blood pressure.
Other positive ions are calcium and magnesium. Phosphate and sulfate are negative ions.
Sources
Sodium:
- Tomato products
- Table salt
- Dill pickles
Chloride:
- Table salt
- Fruits
- Vegetables
Potassium:
- Plain yogurt
- Bananas
- Potatoes (with skin)
Magnesium:
- Spinach
- Halibut
- Pumpkin seeds
Calcium:
- Dairy products
- Sardines
- Leafy greens (spinach, kale, and collard greens)
Bicarbonate:
- Bread
- Cakes
- Donuts
Phosphate:
- Milk products
- Vegetables
- Bananas
Sulfate:
- Meat
- Fish
- Milk
- Nuts
Exercise
Electrolytes help to maintain your body's fluid levels during exercise as well as downtime. The main way of losing electrolytes is through sweat. The rate of sweat loss depends on:
- How long you exercise
- How hard you exercise
- Clothing you wear during exercise
- Your body composition
- The exercise environment
Maintaining electrolytes
Avoid starting a workout when you're dehydrated or thirsty. The color of your urine can tell you if you're dehydrated. If it's light yellow, you're good to go. If you move to a hot climate, you might sweat more, but as you get used to the temperatures, you'll be better able to reserve sodium and chloride, so you won't lose so many electrolytes.
Salty sweaters should eat a small salty snack or drink before exercise, but consuming salt before workouts isn't generally recommended. For exercise lasting about 60 to 90 minutes, sports drinks with carbohydrates and electrolytes are recommended. Endurance-specific sports drinks with more electrolytes are recommended for salty sweaters and individuals exercising for more than two to three hours. Following a heavy workout, grab some sodium-rich mixed nuts, pickles, crackers, sports bar or drink.[5]
Electrolyte balance
Electrolyte balance is aided by the kidneys, which filter electrolytes from the blood. If an imbalance occurs, the culprit is usually one of the following:
- Dehydration
- Disorders (kidney, heart, liver and others)
- Diuretics, antibiotics, corticosteroids and chemotherapy medications[4]
- Low electrolyte-rich food intake
- Loss of fluid during illness due to vomiting, sweating, diarrhea, or high fever
To find out if you have an electrolyte imbalance, talk to your doctor. A physical exam, urine, and blood tests will provide some answers.Treatment may include IV fluids or altering your diet.[4]
Signs and symptoms of electrolyte imbalance
Symptoms depend upon what electrolyte is off kilter.[4]
- Muscle spasms, twitching, convulsions, and weakness stem from potassium, magnesium, sodium, and calcium imbalance.
- Irregular heartbeat, changes in blood pressure, confusion, and disorders of the bone or nervous system stem from an overall low level of electrolytes.
- Muscle weakness or twitching, fatigue, irregular heartbeat, changes in blood pressure, and numbness stem from high levels of electrolytes.
References
- "Electrolytes;" MedicineNet.com
- The Merck Manual Home Health Handbook for Parents & Caregivers; "Electrolytes;" Reviewed July 2013
- U.S. National Library of Medicine; "Electrolytes;" Updated September 2011
- The Scott Hamilton CARES Initiative; Chemocare.com; "Electrolyte Imbalance"
- Shawn H. Dolan, PhD; ACE Fitness; "Electrolytes: Understanding Replacement Options"
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YouTube Video
Kaged Muscle Hydra-Charge: Orange Mango vs. Apple Limeade -
May 30, 2018 ![]()
YouTube Video
Natural Vegan ELECTROLYTES Sports Drink by Ground Based Nutrition -
Mar 27, 2018 ![]()
Blog Post
NutraBio Natural Series Intra Blast: The Best EAA Gets Better
NutraBio's Natural Series Intra Blast is here, and just wait until you taste the sweet tea flavor! We make the argument that it's BETTER than the OG! -
Oct 15, 2017 ![]()
Blog Post
Keto Connect with Mike: Supplements for Keto | Episode #004
Need guidance about supplements for keto dieters? Check out Mike's 2017 Keto Connect podcast interview on "Keto for Normies" with Matt & Megha! -
Mar 20, 2017 ![]()
Blog Post
EVL RecoverMode – Enhanced Recovery
EVL RecoverMode is a beasty post workout and recovery supplement that packs in 10 different ingredients to crush soreness and support muscle growth. -
Feb 19, 2017 ![]()
YouTube Video
Kaged Muscle BCAA + Hydra-Charge Review / Demo -
Aug 29, 2016 ![]()
Blog Post
AML Pre Workout: A True Muscular Development Style Pre
Advanced Molecular Labs Pre Workout is a true beast of a pre workout that uses clinical doses of staple ergogenics powered by 400mg of pure caffeine. -
May 13, 2016 ![]()
Blog Post
The Beverage Hydration Index – Is Water the Best?
A new study has created a Beverage Hydration Index (BHI) showcasing the hydrating capability of 13 everyday fluids. Image courtesy Pixabay. -
Feb 18, 2015 ![]()
Blog Post
Rich Piana 5% KILL IT Pre Workout – Does it Kill?
Rich Piana's KILL IT Pre Workout Supplement from 5% Nutrition looks to have some decent energy and pumps, but there's some confusion to figure out..
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Electrolyte Price Alerts
The following price alerts are still active:
- Dec 03, 2023GHOST Hydration 24 Stick Packs (only Lemon Crush) dropped by 20% to $24.00 at Ghost Lifestyle
- Nov 28, 2023Core Nutritionals Hydrate 20 Servings (only Arctic Cherry, Strawberry Margarita) dropped by 15.8% to $26.40 at Core Nutritionals
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Electrolyte Reviews & Videos
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Dec 01, 2023Cotton Candy Hydration! Core Nutritionals Hydrate Fun Sweets Flavors
![Cotton Candy Hydration! Core Nutritionals Hydrate Fun Sweets Flavors]()
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Nov 28, 2023New GHOST Hydration Sticks: Sonic Cherry Limeade & Lemon Crush
![New GHOST Hydration Sticks: Sonic Cherry Limeade & Lemon Crush]()
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Nov 28, 2023We never talked about these? GHOST Hydration Sachets: Sonic Cherry Limeade & Lemon Crush
![We never talked about these? GHOST Hydration Sachets: Sonic Cherry Limeade &...]()
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Nov 15, 2023Glaxon Astrolyte Pink Lady Apple: G-Day Drops Still Live!
![Glaxon Astrolyte Pink Lady Apple: G-Day Drops Still Live!]()
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Nov 14, 2023Glaxon Astrolyte Pink Lady Apple: G-Day Drops Still Live! Goon Day is now named G-Day, but it's...
![Glaxon Astrolyte Pink Lady Apple: G-Day Drops Still Live! Goon Day is now...]()
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Nov 11, 2023GHOST, GLAXON, CELLUCOR & KYOWA: Growth of Branded Ingredients | Episode #118
![GHOST, GLAXON, CELLUCOR & KYOWA: Growth of Branded Ingredients | Episode #118]()
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Nov 02, 2023Kaged Hydration Elite Series: Next Generation Hydration Support
![Kaged Hydration Elite Series: Next Generation Hydration Support]()
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Oct 31, 2023Dan Lourenço: The Meteoric Rise of Ghost Energy | Episode 116
![Dan Lourenço: The Meteoric Rise of Ghost Energy | Episode 116]()
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Oct 12, 2023@JYM SUPPS official calls out the industey but forgets that auality brands exist like @GHOST®...
![@JYM SUPPS official calls out the industey but forgets that auality brands...]()
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Sep 14, 2023Jocko's Supplement Formulator: Brian Littlefield | Episode 111
![Jocko's Supplement Formulator: Brian Littlefield | Episode 111]()
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Sep 13, 2023BUM Hydrate Electrolyte Formula In Convenient Stick Packs!
![BUM Hydrate Electrolyte Formula In Convenient Stick Packs!]()
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Aug 31, 2023GNC’S BIGGEST LAUNCH EVER! KAGED ELITE SERIES
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Aug 31, 2023NEW PRIME GLOWBERRY AT GNC HQ
![NEW PRIME GLOWBERRY AT GNC HQ]()
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Jul 18, 2023Glaxon PEZ Collab is Live: 6 products, 2 flavors, PEZ Candy in the Tub!
![Glaxon PEZ Collab is Live: 6 products, 2 flavors, PEZ Candy in the Tub!]()
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Jun 05, 2023Kaged to GNC with 27 New SKUs: Aaron Heidebreicht & Darin Decker (PricePlow 097)
![Kaged to GNC with 27 New SKUs: Aaron Heidebreicht & Darin Decker (PricePlow 097)]()
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Apr 28, 2023Core Hydrate Flavor Drop: Arctic Cherry and Strawberry Margarita
![Core Hydrate Flavor Drop: Arctic Cherry and Strawberry Margarita]()
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Jan 26, 2023HYDRAGEN: Electrolyte Supplement for SODIUM-Depleted ATHLETES | Morphogen Nutrition
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Dec 07, 2022That QUINTESSENTIAL Blue Razz Flavor: Myprotein THE EAAs
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Nov 14, 2022Mike's FAVORITE Electrolyte Flavor: STRAWBERRY BANANA PRIMEVAL!
![Mike's FAVORITE Electrolyte Flavor: STRAWBERRY BANANA PRIMEVAL!]()
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Sep 19, 2022HYDRATE! Supercharged electrolytes and performance by Core Nutritionals
![HYDRATE! Supercharged electrolytes and performance by Core Nutritionals]()
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Sep 19, 2022@corenutritionals HYDRATE: one of our current favorite electrolyte drinks. If you’re not...
![@corenutritionals HYDRATE: one of our current favorite electrolyte drinks....]()
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Sep 16, 2022CORE HYDRATE FLAVOR REVIEW
![CORE HYDRATE FLAVOR REVIEW]()
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Sep 16, 2022@CoreNutritionals HYDRATE
![@CoreNutritionals HYDRATE]()
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Aug 03, 2022ON THE GO HYDRATION | Electrolyte Stick Packs by Primeval
![ON THE GO HYDRATION | Electrolyte Stick Packs by Primeval]()
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Aug 03, 2022
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May 25, 2022SOUR PATCH KIDS HYDRATION | Ghost Stick Packs
![SOUR PATCH KIDS HYDRATION | Ghost Stick Packs]()
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May 25, 2022@GHOST®
![@GHOST®]()
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Apr 14, 2022DREW PETERS | PricePlow Episode 065
![DREW PETERS | PricePlow Episode 065]()
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Mar 09, 2022GHOST HYDRATION | WHAT YOU NEED TO KNOW
![GHOST HYDRATION | WHAT YOU NEED TO KNOW]()
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Mar 09, 2022@ghostlifestyle HYDRATION
![@ghostlifestyle HYDRATION]()
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Dec 18, 2021HYDRACHARGE VS LIQUID IV | Why Kaged Muscle Wins
![HYDRACHARGE VS LIQUID IV | Why Kaged Muscle Wins]()
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Oct 28, 2021(Pre-Release) Ghost Hydration Beta Testing at Ghost HQ
![(Pre-Release) Ghost Hydration Beta Testing at Ghost HQ]()
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Jul 15, 2021Navigating the Supplement Industry at Kaged Muscle | Darin Decker PricePlow Podcast
![Navigating the Supplement Industry at Kaged Muscle | Darin Decker PricePlow Podcast]()
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Dec 30, 2020Alpha Prime Supps EAA+Hydro | A Comprehensive Amino Acid Supplement
![Alpha Prime Supps EAA+Hydro | A Comprehensive Amino Acid Supplement]()
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Dec 09, 2020RAW Nutrition EAA | Your Guide To Essential Amino Acids!
![RAW Nutrition EAA | Your Guide To Essential Amino Acids!]()
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Nov 06, 2020TRUWILD Motion Breakdown | OUTDOOR ACTIVE FUEL
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Sep 05, 2020Facelift for ANIMAL? | ANIMAL PUMP PRO Review
![Facelift for ANIMAL? | ANIMAL PUMP PRO Review]()
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Jun 27, 2020BLESS YOUR HEART IT'S SWEET TEA CARBS! NutraBio Super Carb Sweet Tea Review
![BLESS YOUR HEART IT'S SWEET TEA CARBS! NutraBio Super Carb Sweet Tea Review]()
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Apr 01, 2020Kaged Muscle's Best Flavor of HydraCharge? | Hydra Charge Pink Lemonade
![Kaged Muscle's Best Flavor of HydraCharge? | Hydra Charge Pink Lemonade]()
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Dec 31, 2019This product Saved Mike's Life! | Kaged Muscle Hydra Charge
![This product Saved Mike's Life! | Kaged Muscle Hydra Charge]()
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Feb 28, 2019Kaged Muscle Hydra-Charge: Orange Mango vs. Apple Limeade
![Kaged Muscle Hydra-Charge: Orange Mango vs. Apple Limeade]()
-
May 30, 2018Natural Vegan ELECTROLYTES Sports Drink by Ground Based Nutrition
![Natural Vegan ELECTROLYTES Sports Drink by Ground Based Nutrition]()
-
Feb 19, 2017Kaged Muscle BCAA + Hydra-Charge Review / Demo
![Kaged Muscle BCAA + Hydra-Charge Review / Demo]()
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