If you’ve ever seen drinks at the grocery store advertised as containing electrolytes, you may have wondered what electrolytes are and their purpose. Electrolytes are naturally occurring elements that carry an electric charge and assist metabolic systems. These materials usually take the form of minerals, including calcium, chloride, magnesium, and potassium.

The minerals in your body are responsible for a number of vital functions like helping balance the pH levels in the body, encouraging muscle contractions (including keeping your heart beating), helping your body to repair and build new tissues, and preventing blood from clotting. The body’s natural reactions, such as sweating or being ill with diarrhea or vomiting, can reduce electrolytes.

An imbalance can greatly affect your health and body functions. Even being low in one electrolyte can cause noticeable symptoms. When you have an imbalance of electrolytes, you may feel weak, tired, confused, nervous, or numb. You may also experience the following:

  • Irregular heartbeat
  • Twitching
  • Spike or drop in blood pressure
  • Seizures
  • Convulsions
  • Muscle spasms
  • Vomiting
  • Thirst or dry mouth
  • Frequent urination

In some situations, the body loses electrolytes faster, and you may need to replace the missing electrolytes quickly. You can drink electrolyte filled drinks, like sports drinks, to quickly replenish your levels. There are also plenty of ways to get a healthy dose of the electrolytes you need during a regular day. Most people get their necessary daily electrolytes from foods in a regular diet and do not need supplements. Some examples for each type of electrolyte are:

  • Calcium – Helps with heart health, muscle function, and nerve signaling. Commonly found in: 
    • Milk
    • Cheese
    • Yogurt
    • Fish, including sardines and salmon
    • Legumes, like beans or lentils
    • Almonds
    • Whey protein
    • Leafy greens, including collard greens, kale, and spinach 
  • Chloride – Helps regulate the amount of fluid and balance acids and bases in the body. Commonly found in: 
    • Seaweed
    • Rye
    • Table salt
    • Vegetables like tomatoes, lettuce, celery, and peas 
    • Olives
  • Magnesium – Supports muscle growth; regulates nerve function, blood sugar, and blood pressure; and produces energy. Commonly found in:
    • Leafy greens
    • Nuts and seeds
    •  Beans and other legumes
    • Whole grains
    • Wheat or wheat germ
    • Avocados
  • Phosphate – Helps the body build and repair bones and teeth while supporting nerve function and muscle contraction. Commonly found in:
    • Meats like chicken, turkey, or pork
    • Seafood, including catfish, sardines, carp, clams, scallops, crab, mackerel, and crayfish
    • Dairy products like milk, cheese, cottage cheese, and yogurt
    • Sunflower or pumpkin seeds or nuts
    • Whole grains, including gluten-free options like quinoa 
  • Potassium – Assists with nerve function and helps muscles contract. Commonly found in:
    • Fruits like bananas, oranges, melons, apricots, raisins, and dates
    • Cooked spinach or broccoli 
    • Potatoes (with the skin) 
    • Mushrooms 
    • Leafy greens 
  • Sodium – Serves an important role in nerve and muscle function and maintains levels of fluid in the body. Commonly found in:
    • Table salt
    • Meats that have been smoked, cured, salted, or canned 
    • Fish, including sardines, caviar, or anchovies 
    • Root vegetables like celery, carrots, or beets 
    • Spinach or chard 
  •  Bicarbonate – Helps maintain the body’s natural pH balance. Commonly found in: 
    • Avocados 
    • Bananas
    • Potatoes
    •  Spinach

Talk with your doctor before adding or removing electrolytes to your diet, to ensure balanced electrolyte levels. Your doctor will be able to perform an electrolyte panel, via blood draw, and will provide the levels of certain electrolytes in your system. In some cases, you can also provide a urine sample for testing of electrolyte levels.

We are here when you need us! Patient First is able to evaluate and treat a wide range of illnesses and injuries. You can visit any Patient First  center  from 8am to 8pm, every day of the year – no appointment is needed.


Articles by tag

2020 2021-top-workplace 4th-of-July ACLS AED air-purification allentown Allergies Announcement Antibiotics anxiety Aspen Hill coming soon Asthma award awards back-to-school baltimore baltimore-child baltimore's-child baltimore-sun beach bedside-manner bel-air Best of Best urgent care best-for-families Bestof best-of best-of-2019 Best-of-2020 best-of-award best-of-awards bestofcountytimes Best-of-Jewish-times-winner Best-Urgent-Care Best-urgent-Care-Bowie-Blade-News best-workplace bethlehem Biking Black-Friday blog Blood-Donation BLS Blueberries Camping capital-gazette careers Cholesterol Circadian-Rhythm Cold cold-prevention colon-cancer concussion coronavirus covid-19 COVID-19-Test CPR cramp-prevention Dehydration dental-health Depression Dermatitis diabetes drowning Drug Screening Dry-Skin eastern-pa easton Eating-Disorder employees employment Ergonomics E-Scooter exercise eye-health face-mask Fall fall-sports Farmer's-Market First-Aid Fitness Flu flu-season flu-shots food-storage food-swaps football For Men For Parents For Women for-moms for-parents fredericksburg Gastrointestinal General Generation-X-Health Gift-Ideas Goals Halloween hand-foot-and-mouth Hand-Washing Hanukkah harrisburg headache Head-Lice Health Healthcare health-history health-symptoms Healthy Living healthy-eating healthy-living healthy-swaps Heart Heart-Disease Heart-Health Heat Heat-Exhaustion heat-safety hiking Holiday holidays horizonBCBS horizon-blue-shield Hydration Illness Inclusivity Inclusivity & Accessibility inclusivity-&-accessability injury-prevention Insect-Stings insurance jetlag jobs Kidney Kwanzaa Laughter lehigh-valley life-support-class Lightning maryland Mask meal-prep mechanicsburg medical-records melanoma memory-retention Men's-Health mental-health Migrane millennial Millennials Mood Improvement Movember MRSA new jersey new-center new-jersey new-year New-Year's northern-va northern-virginia nova Now open in Annandale Nutrition Occupational Health ocean-safety osteoporosis outdoors Paddle-Sports PALS Parenting Parenting-Tips parent-tips patient-first pennsylvania pets physicals poison-ivy poison-prevention Power-Outage Pregnancy probiotics Productivity Protein recipe Recipes registration resolutions richmond River Running Safety Safety Tips safety-tips Seasonal-Affective-Disorder shin-splings Sickness-Prevention simply-the-best skin sleep Smoke-Detector Smoking Snow soccer sore-throat south-jersey Sports Sports-Physicals spring-cleaning St.-Patrick's-Day Stitches strep Strep-Throat stress stress-managment Stroke summer summer-sports Sunburn Sunglasses Sun-Safety sunscreen Swimmer's-Ear swimming TBI Teal-Pumpkin Teething Thyroid tick tips-for-parents top-physicians top-workplace Travel traveling-tips travel-tips Travel-Vaccines urgent-care Urinary-health vacation vaccinations vaccines Valentine's-Day Valentines-Day Video Vitamin-D volunteering Walking washington-dc washington-post washington-post-2019 Water-Sports Weight-Lifting Wellness Winter Workouts Yard-Work Yearly-Physical