What Are Electrolytes? Benefits, Known Risks, and More

Here’s what you should know about the functions electrolytes serve for your health, potential risks and side effects of supplements, and what to look for when shopping for a product.

What Are Electrolytes?

“Electrolytes are minerals that maintain major body functions,” says Sharon Browning, MD, a family medicine physician at Atrium Health Primary Care Lake Park Family Medicine in Indian Trail, North Carolina. Minerals are distinct from vitamins in that they’re inorganic (meaning they come from soil and water and get absorbed by plants and animals), while the latter are organic (made by plants and animals).

• Bicarbonate
• Calcium
• Chloride
• Magnesium
• Potassium
• Sodium

But there are times when electrolyte supplements may be helpful. If you sweat a lot — common when exercising or being in hot environments — urinate often, or experience severe diarrhea or vomiting, you may lose too many electrolytes, leading to an imbalance, Dr. Browning says. A supplement can replenish lost electrolytes to restore balance quickly.

Electrolytes have many important functions in the body, including:

• Maintaining fluid balance and hydration status
• Keeping your body’s pH (acid-base) level in balance
• Transporting nutrients into your cells and waste out of your cells
• Supporting the function of your muscles and nerves
• Maintaining a healthy heart rate and rhythm, and stabilizing your blood pressure
• Creating and repairing your bones and teeth

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Electrolytes are found in food, fluids, and supplements. The exact function of an electrolyte supplement can vary depending on which electrolytes are included, and how much of each electrolyte is in the supplement.

According to Sarah Alsing, RD, a registered dietitian and the owner of Delightfully Fueled in Anaheim, California, electrolyte supplements come in many forms, including:

• Powders
• Premixed beverages (like sports drinks)
• Tablets
• Gummies
• Gels

There may be benefits to using electrolyte supplements. Here are a few of the potential upsides.

May Maintain Hydration Levels

“Electrolyte supplements help maintain hydration levels by replacing minerals such as sodium, potassium, calcium, and magnesium that have been lost through sweat through physical activity,” says Cassandra Padula Burke, RDN, a sports performance dietitian, USA Triathlon (USAT) certified coach and owner of and a sports performance dietitian at Catalyst Performance Lab in Finksburg, Maryland.

May Prevent Muscle Cramps During Exercise

May Lower the Risk of Heat-Related Illnesses

“In hot weather or during intense exercise, electrolytes assist the body with regulating temperature, which reduces the risk of heat exhaustion or heatstroke,” Burke says.

Heat exhaustion and heatstroke are severe heat-related illnesses requiring immediate treatment. Heat exhaustion occurs when you become so dehydrated that the cardiovascular system struggles to pump blood throughout the body, whereas heatstroke develops when your body temperature gets dangerously high to the point of overheating the tissues and organs.

Because many bodily functions rely on the proper balance of electrolytes, getting too many can be just as damaging as not getting enough, Browning says.

Risks

It’s important to use electrolyte supplements in moderation and stay on top of water intake. “Consuming only electrolyte supplements without adequate water intake can cause fluid imbalances and lead to dehydration,” Burke says.

One example you’ve likely experienced is feeling very thirsty after eating a lot of salt (which is rich in the electrolytes sodium and chloride). This happens because the body gets rid of excess sodium (from salt) by binding it to water and excreting it in the urine, which can lessen the total amount of fluid in your body and disrupt fluid balance.

And, while most people are able to excrete excess electrolytes through sweat and urine before an imbalance can have negative effects, those with kidney disease may be unable to do so.

Side Effects

• Fatigue
• Dizziness
• Muscle cramps
• Confusion
• Irregular heart rate (arrhythmia)
• Breathing difficulties
• Diarrhea or constipation
• Nausea and vomiting

In severe cases, overconsumption of electrolytes can lead to shock, seizure, and death, Browning says.

Electrolyte supplements could be helpful for anyone who sweats a lot, such as athletes and people who exercise or work in the heat. Supplements may also be necessary during illness, as electrolytes are lost in vomit and diarrhea.

Consider taking an electrolyte supplement if you exercise or work in the heat for more than an hour at a time, Alsing says. Otherwise, you can probably skip supplements. “The average person who works out for an hour or less a day can usually make up for electrolytes lost in sweat with what they eat,” Alsing says.

Some people should proceed with caution when it comes to electrolyte supplements. “People with kidney disease should avoid electrolyte supplements unless advised by a doctor or registered dietitian,” Alsing says. “When the kidneys are not working properly, the body’s electrolyte balance is disrupted and electrolyte levels in the blood can become dangerously elevated, leading to serious heart problems and sudden death,” she explains.

Anyone with high blood pressure should also be wary of consuming extra electrolytes, “because brands vary in their sodium content and too much sodium can increase blood pressure,” Alsing says.

With so many electrolyte supplements on the market, you may wonder how to choose and store a product. Consider these best practices.

Selection

Which form your electrolyte supplement takes doesn’t impact its benefits, so choose whichever you prefer, Alsing says. Gummies and gels tend to be easiest to carry and consume on the go, so these may be best if you plan to take the supplement along for a run or bike ride. If you prefer to sip a beverage, pick a sports drink or powdered supplement you mix in water.

DIY options like salt packets can work to replenish your sodium levels, too, Alsing says. It’s also possible to replenish electrolytes through food — by eating a pickle after a long run, or having a meal that contains plenty of salt and potassium after exercise or lots of sweating — although the foods may take longer to digest and absorb than supplements.

Storage 

The proper storage of an electrolyte supplement will vary by form and brand. Follow the storage instructions on the package — instructions may include keeping nonliquid supplements in a sealed container to keep out moisture.

You may need more than the RDA for certain electrolytes if you sweat a lot (especially from physical activity or hot temperatures), experience vomiting or diarrhea, or have certain health conditions that impact your body’s ability to balance electrolytes.

Electrolytes are minerals that play important roles in the body and are excreted in sweat and other bodily fluids. While supplements can be helpful for replenishing electrolytes after excessive sweating, urination, vomiting, or diarrhea, the average person probably doesn’t need them. People with high blood pressure, heart disease, or kidney disease should consult their doctor before taking an electrolyte supplement.