Sports drinks and sachets have made electrolyte a familiar word, yet few people can say what one is. Electrolytes are minerals that carry an electrical charge when dissolved in body fluids. That charge lets nerves send signals, muscles contract and cells keep the right balance of water.
The three you hear about most
Sodium is the main electrolyte outside your cells, and it is central to fluid balance and nerve signals. Most people get plenty, or too much, from bread, pickles, cheese, processed meats and stock cubes. The World Health Organization recommends that adults consume less than 2,000 mg of sodium a day, which is less than 5 grams of salt, just under a teaspoon, and notes that processed foods such as bread, processed meats and snacks are a significant source in many countries.
Potassium is the main electrolyte inside your cells. It works with sodium to support muscle and nerve function. The WHO suggests that an intake of at least 3,510 mg a day may be beneficial for adults, and the NHS gives a similar figure of 3,500 mg. Sources include tomatoes, potatoes, bananas, dates, lentils and leafy greens such as molokhia.
Magnesium is involved in many enzyme reactions, including those related to muscles and energy. The NHS puts the daily need at 300 mg for men and 270 mg for women, and lists spinach, nuts and wholemeal bread among its sources, so a handful of almonds and a bowl of lentil soup both contribute.
When they matter most
For most people on an ordinary day, food and water cover what the body needs. Electrolytes deserve more attention in certain situations:
- Long or very sweaty exercise, particularly in the heat
- Hard physical work outdoors during a Jordanian summer
- Vomiting or diarrhoea, when an oral rehydration solution from a pharmacy is the usual recommendation
- Long hikes in hot places such as Wadi Rum or the Dead Sea area
Children, older people and anyone with diarrhoea that lasts should be seen by a doctor sooner, as they can become dehydrated quickly.
Common misconceptions
- Muscle cramps are not always a sign of low electrolytes, since fatigue is often a factor
- More is not better: extra sodium is not useful if you are already getting plenty
- Plain water remains the right choice for everyday hydration
- Sports drinks may contain a lot of sugar, so read the label
At the other extreme, drinking very large amounts of plain water during endurance events can dilute blood sodium to dangerous levels. Drink according to thirst and conditions, and do not force fluids.
What the research says about supplements
The guidance from health authorities is consistent: the priority is less sodium and more potassium from food, not more of either from a sachet. The NHS warns that more than 400 mg of magnesium a day from supplements can cause diarrhoea, that high doses of potassium can cause stomach pain, nausea and diarrhoea, and that older people should not take potassium supplements unless a doctor advises it, because their kidneys may be less able to clear it. The WHO frames sodium and potassium as a diet question, not a supplement question.
Who needs medical advice first
Speak to a doctor or pharmacist before using electrolyte products if you have kidney disease, heart failure or high blood pressure, take diuretics or blood pressure medicines that raise potassium, or are pregnant. Get urgent help for confusion, fainting, severe weakness or an irregular heartbeat.
The takeaway
Eat a varied diet with plenty of plants, drink water regularly, and save extra electrolytes for heavy sweating or illness, with advice where needed.
Sources
- Sodium reduction · World Health Organization
- Healthy diet · World Health Organization
- Others - Vitamins and minerals · NHS
This article is general health information for educational purposes and is not medical advice. It does not promote any product. Talk to your doctor or pharmacist before starting a supplement, especially if you are pregnant, breastfeeding, have a health condition or take medication.