Electrolytes: The Unsung Heroes of Hydration and Performance

By: Alix Landman, MPH, RD, LD

Hydration is more than just water when it comes to staying energized and focused during physical activity—it's also about electrolytes. These tiny charged particles are significant in keeping your body functioning at its best, especially during long or intense workouts or time spent outdoors in the heat.

What Are Electrolytes?

Electrolytes are positively and negatively charged ions—like sodium, chloride, potassium, magnesium, and calcium—found in bodily fluids. They help regulate cellular hydration, body temperature, muscle contractions, and nerve function. Sodium is the primary electrolyte lost in sweat and, therefore, essential to replenish. When you sweat a lot and only drink plain water, your sodium levels can become too diluted. This can cause fatigue, dizziness, and in extreme cases, even lead to serious medical issues like hyponatremia, a dangerous drop in blood sodium.

Spotting Dehydration Early

Signs that your electrolyte levels may drop include increasing fatigue, cramping, muscle weakness, dizziness, or feeling like you've lost your edge or energy during activity. In some cases, people even experience heart palpitations or feel faint. If you notice these signs after an hour or more of activity, it's time to reassess your hydration strategy.

What Makes Hydration Harder?

Certain habits can make staying hydrated more difficult. Drinking more than four cups of coffee daily, consuming alcohol (especially before or during activity), and eating processed or high-sodium foods can all contribute to fluid imbalances. Even nutritious choices, such as a protein-rich eating pattern or regularly including vegetables like asparagus and artichokes, may slightly raise your fluid needs due to their mild diuretic effects.

On a typical day, most people lose 1–3 quarts of fluid through urine, sweat, and even breathing. During extended activity, that loss can double or triple; each pound of body weight lost during exercise represents about 16 ounces of fluid lost.

How Much Fluid Do You Need?

To estimate your baseline fluid needs, divide your body weight in half. For example, a 150-lb. person would need about 75 fl oz, or 8.4 cups, daily.

In hot and humid conditions or during extended activity, multiply your weight by 0.66 to estimate how much additional fluid you'll need. For a 150-lb. person, that's an extra 99 fl oz—over 12 cups of fluid!

Sports nutritionists often recommend sipping 4–5 ounces every 15–20 minutes during intense or long-duration activity. And remember: if you notice "sweat rings" on your clothing, you're likely losing significant amounts of sodium and chloride.

If you're prone to muscle cramps, consider whether your diet includes enough potassium and magnesium-rich foods. Beans, nuts, bananas, leafy greens, and seeds are excellent sources of potassium and magnesium, which help support muscle function and hydration.

Bottom line: Stay ahead of dehydration with a plan that includes fluids, electrolytes, and real food. Your energy, focus, and recovery will thank you.

Electrolytes and Exercise: When Water (and Snacks) Are Enough

While electrolyte drinks can help you stay hydrated during prolonged activity, they're not always necessary or safe for everyone. If you have chronic kidney disease or take certain medications, such as ACE inhibitors or diuretics, check with your healthcare provider before using electrolyte products.

If you're active for under an hour, simple snacks like salted trail mix, pretzels, or dried fruit paired with water may be enough to keep your electrolytes balanced. These foods offer sodium and potassium—two key electrolytes lost through sweat—without the need for specialty drinks.

Traditional electrolyte drinks like Gatorade were developed to support hydration and performance by providing sodium and quickly absorbable carbohydrates. However, many newer products have cut down on sugar. While that may sound appealing, remember that a small amount of carbohydrates helps your body absorb fluid more efficiently—your body retains about 4 grams of water for every 1 gram of carbohydrates consumed.

If you opt for a no-sugar electrolyte product, pair it with a small, carb-rich snack like a banana, raisins, a granola bar, or half a peanut butter sandwich to support hydration and energy.

Also, check the label for caffeine—some products contain 100 mg per serving or more, which may not be ideal for those sensitive to stimulants.

Are you thinking of using coconut water? While it's rich in potassium, it lacks adequate sodium and contains high natural sugar. Diluting it and adding a pinch of salt can help, but it's not the most effective choice for electrolyte replacement.

Sip Stronger: Ingredients for Better Hydration

Choosing an electrolyte drink can feel overwhelming, but here's a summary of the ingredients that fuel your body and support hydration during extended activity—whether working, exercising, or playing outside.

Nutrition Facts Decoder: Electrolyte Edition

Carbohydrates: 3–5 grams from maltodextrin, maltose, or sucrose.

Sodium: 150–250 mg

Potassium: 50–200 mg

Magnesium: 30–50 mg

Calcium: 30–100 mg

The above numbers are for one serving. Individual needs will depend on duration, intensity, and sweat loss.

Bonus Nutrition: Support with Whole Foods

Potassium-rich foods: Bananas, cantaloupe, prunes, raisins, oranges, kiwis, avocado, leafy greens (spinach, kale, collards), beans, lentils, edamame, soy, and nuts.

Magnesium-rich foods: Almonds, cocoa, beans, lentils, soy, and leafy greens.