Electrolytes are minerals that power our body. They’re called electrolytes because they carry an electric charge. This charge is crucial for numerous bodily functions, such as muscle function, hydration, nervous system communication, moving nutrient s into cells, and removing waste. It’s how our bodies generate and transmit signals for movement, sensation, and even thought.

Your body makes some electrolytes, and you get them from foods and liquids rich in minerals. You need certain amounts of electrolytes each day for good health. An imbalance in electrolytes can lead to high or low levels which may disrupt normal bodily functions.

Significant electrolytes found in the body are:
Calcium– milk, cream, kefir, almond milk, cheese, yogourt, spinach, sardines, kale, okra, swiss chard, almonds, broccoli
Magnesium– amaranth, spinach, pumpkin seeds, black beans, almonds, mackerel, dark chocolate, sardines
Phosphorus– sardines, beef liver, lentils, sun flower seeds, cottage cheese, quinoa
Potassium– avocado, bananas, swiss chard, sweet potato, salmon, pomegranate, coconut water, peas, beets
Sodium– seaweed, oysters, mussels, shrimp Himalayan/Celtic sea salt

What happens when you’re low in electrolytes?
Low electrolyte levels can compromise your body’s ability to function and can contribute to muscle weakness/cramps, fatigue, dehydration, dizziness, weakness, headaches, brain fog high/low blood pressure, confusion, irritability, irregular heart beat and constipation.

Electrolyte imbalance may occur for many reasons. These may include:

Dehydration – excessive sweating, vomiting, or diarrhea or simply not drinking enough water.
Overhydration – drinking too much water as it may dilute sodium levels in your blood.
Medications – some medications can alter electrolyte levels—including diuretics, laxatives, antibiotics, and corticosteroids.
Eating disorders – prolonged fasting, purging, or laxative abuse can lead to drastic drops in sodium and potassium.
Heart, Kidney, or Liver Disease – These conditions interfere with the body’s ability to regulate electrolytes, making imbalances more likely.
Cancer – Electrolyte disorders are common in people with cancer, and chemotherapy treatments may worsen this.

Restoring electrolyte balance when levels drop should be a priority. You can do this by:
Hydrating -to replenish lost minerals, consume coconut water, electrolyte powders (low in sugar), or homemade, natural electrolyte drinks (lemon juice, sea salt, honey in water)
Eat mineral-rich foods-choose whole, nutrient-dense foods to ensure you’re getting the minerals you need.

Be mindful and take steps to ensure proper hydration, and maintain a balanced diet by consuming whole foods rich in minerals.

Eat Well, Stay Active, Create Balance

References
https://pubmed.ncbi.nlm.nih.gov/37755860/
https://www.ncbi.nlm.nih.gov/books/NBK234935/
https://www.ncbi.nlm.nih.gov/books/NBK541123/