By Schuyler Corrigan

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May 31, 2023

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We all know how important it is to stay hydrated in the warmer seasons by drinking enough water throughout the day, and the next step to enhancing your overall hydration; is making sure your electrolyte balance is optimal too. We obtain electrolytes from the foods we eat, and we lose them through sweating or dehydration. You may be familiar with “sports drinks” that contain electrolytes, and that’s precisely why folks consume these – to replenish the electrolytes and hydration lost through high-intensity movement, a dehydrating illness, or just as a preventative to rapid dehydration if they’re outdoors on a hot day. In warmer months, we may become deficient in electrolytes more quickly due to excessive sweating, but we always need an optimal amount of electrolytes no matter the weather

 

Read More: The Importance of Staying Hydrated 

What are electrolytes?

Electrolytes are the collective term for a group of minerals that help to maintain cellular fluid balance, support muscle contraction, and help to regulate chemical reactions throughout the body. These include sodium, potassium, magnesium, calcium, bicarbonate, chloride, and phosphate. If we are eating a diet rich in these minerals, it is unlikely that we need to supplement with these regularly, however, extra electrolytes are helpful if we’re sweating throughout the day, increasing our exercise, or suffering from an illness that causes diarrhea or excessive dehydration or even if we have an autonomic nervous system illness. Overall, these minerals are essential for balance throughout our body, and we’ll notice quickly if they’re depleted.

Symptoms of electrolyte depletion

• Fatigue or lethargy
• Headache
• Muscle weakness or cramps
• Spasms
• Dizziness 
• Tingling or numbness 
• Irregular heartbeats

 

How to Replenish Electrolytes 

Extra electrolytes are a great thing to have on hand when traveling in case of illness or to keep with you on hikes or outdoor activities. We typically recommend electrolyte powders without extra added sugars, artificial colors, or flavors. You can add these to water and drink throughout a hot or active day to support hydration and stamina or drink afterward if you’re feeling fatigued or dehydrated. Some brands to try include Ultima, Nuun, or Thorne. 

 

You can also make your own electrolyte drink! Here’s what you’ll need:

• 2 cups of water 
• ½ cup orange or grapefruit juice
• ¼ cup fresh lemon juice
• Pinch of Himalayan pink salt or Celtic sea salt
• 2 teaspoons raw honey or maple syrup 

 

Add all of the ingredients to a bottle and mix well.