Electrolytes are usually associated with sports drinks, but they are involved in much more than exercise. They help the body manage fluids and support everyday functions such as muscle and nerve activity. Knowing what electrolytes do can help explain why keeping them in balance is important.
What are electrolytes?
Electrolytes are minerals that help the body manage fluid balance and carry out many everyday functions. Common electrolytes include sodium, potassium and chloride. They are found both inside our cells and in bodily fluids such as blood and urine, where they help maintain internal balance.
What makes electrolytes unique is their electrical charge. This allows them to support processes that depend on communication within the body. They help muscles contract, including those that keep the heart beating, support nerve signalling, and play a role in energy production. Because they are so closely involved in fluid regulation, electrolyte balance is particularly relevant for conditions such as blood pressure.
Why are electrolytes important?
Electrolytes support a range of essential processes that help the body function normally. They help to:
- Maintain fluid balance throughout the body
- Keep blood pH within a healthy range
- Support the movement of nutrients into cells and waste products out
- Enable muscle contraction, including the muscles that keep the heart beating
- Carry nerve signals between the brain and the body
- Contribute to normal blood clotting
- Support tissue growth and repair
What are the main electrolytes?
Several key electrolytes are essential for keeping the body in balance. Each plays a different role, and most are supplied through everyday foods.
Sodium
Sodium is one of the most familiar electrolytes and is closely linked to fluid balance. It occurs naturally in foods such as fish, seafood and eggs. However, most sodium in modern diets comes from processed and commercially prepared foods.
Potassium
Potassium works alongside sodium to support normal muscle and nerve function. It is widely found in plant foods, particularly fruit and vegetables such as bananas, avocados, leafy greens and dried fruit, as well as nuts and coconut water.
Calcium
Calcium is best known for its role in bone health, but it also functions as an electrolyte. Dairy products such as milk, yoghurt and cheese are rich sources, with semi-hard cheeses containing particularly high amounts. Calcium is also found in canned fish with bones, calcium-set tofu and certain nuts. Adequate vitamin D intake helps support normal calcium absorption.
Magnesium
Magnesium contributes to many processes in the body, including muscle function and energy metabolism. It is naturally present in green leafy vegetables, nuts, seeds, wholegrains and dark chocolate.
Phosphate
Phosphate refers to the salts of the mineral phosphorus. It is commonly found in protein-rich foods such as dairy products, red meat, poultry, seafood and legumes, where it supports cellular function and energy storage.
Bicarbonate
Bicarbonate is produced naturally by the body and helps regulate acid–base balance. Because the kidneys carefully control bicarbonate levels, it does not need to be obtained from the diet. However, levels may drop temporarily during episodes of diarrhoea.
Chloride
Chloride usually enters the diet alongside sodium. For example, table salt contains both electrolytes, so seasoning food adds small amounts of chloride as well as sodium.
What causes an electrolyte imbalance?
In most cases, the body keeps electrolyte levels within a healthy range through normal eating and hydration. However, balance can be disrupted in certain situations. Common causes include dehydration, a poor or unbalanced diet, some health conditions, and intense physical activity without adequate fluid replacement.
The effects of an electrolyte imbalance vary from person to person. They depend on which electrolyte is affected and how severe the imbalance is.
When electrolyte levels fall too low, symptoms may include:
- weakness or ongoing fatigue
- muscle cramps or spasms
- nausea
- confusion or difficulty concentrating
- changes in heart rhythm
In many cases, electrolyte levels return to normal once fluids and nutrition are restored. Being aware of the signs of low electrolytes can help you respond early and support recovery when needed.
Low electrolyte symptoms
Symptoms of an electrolyte imbalance may include tiredness, muscle weakness and changes in heartbeat. If symptoms persist or feel severe, it is important to seek medical advice.
A healthcare professional can assess electrolyte levels through a blood test, identify the underlying cause, and recommend appropriate treatment.
Electrolyte supplements and hydration support
Electrolyte supplements are designed to support hydration by replacing key minerals that may be lost through sweat and everyday activity. Sona Electrolytes - Sport Hydration Effervescent comes in an effervescent tablet form, making it easy to mix with water and create a refreshing hydration drink at home or on the go.
Sona Electrolytes contains a blend of essential electrolytes, including sodium, potassium, magnesium and chloride, alongside B vitamins and vitamin C. Together, these nutrients support fluid balance in the body, particularly during exercise or periods of increased physical demand.
Sodium and potassium play a central role in hydration. Sodium helps maintain fluid balance, while potassium supports normal muscle and nerve function. When electrolyte levels fall, often through sweating or inadequate fluid intake, symptoms such as muscle cramping, weakness or fatigue may occur.
Magnesium contributes to normal muscle function and energy metabolism, while chloride works alongside sodium to help regulate fluid movement. The addition of B vitamins supports normal energy metabolism, and vitamin C contributes to reducing tiredness and fatigue, making this formulation suitable for use throughout the day, not just during training.
Whether you are exercising, spending long days on your feet, or simply looking to support everyday hydration, Sona Electrolytes Effervescent offers a convenient way to help maintain electrolyte balance as part of a balanced diet and healthy lifestyle.
References;
Roswell Park Comprehensive Cancer Center (2023) Electrolytes – What are they? What happens if you don’t get enough? Available at: https://www.roswellpark.org/cancertalk/202308/electrolytes-what-are-they-what-happens-if-you-dont-have-enough
MyFoodData (2024) 10 Foods High in Electrolytes Available at: https://www.myfooddata.com/articles/high-electrolyte-foods.php#electrolyte-foods-list