It’s no secret I enjoy using supplements in my daily routine. Lately, new supplements seem to pop up all the time, which can feel overwhelming. Don’t worry — I’ve got you. I’ve shared my updated supplement guide before, but this post focuses specifically on electrolytes. As a dietitian and trainer, my aim is to make healthy living and nutrition simple and easy to understand. Here’s a clear, practical breakdown of electrolytes and how to include them in your routine.
WHAT ARE ELECTROLYTES AND WHY ARE THEY IMPORTANT?
Electrolytes are electrically charged minerals essential to many of the body’s basic functions. They help regulate chemical reactions, transmit signals through nerve and muscle cells, and maintain the balance of fluids inside and outside your cells. Electrolytes play a major role in energy production, reducing fatigue, supporting hormone and immune health, enabling muscle contraction, and maintaining proper hydration. In short, they are foundational to overall health.
Common electrolytes include:
- Sodium
- Potassium
- Chloride
- Calcium
- Magnesium
- Phosphate
- Bicarbonate
Electrolytes are present in blood, urine and sweat. That’s why they’re especially important on days when you exercise or lose fluids through sweating. Many people tend to be low in sodium, magnesium and potassium, but individual needs vary. Talk with your healthcare provider to determine if you have specific deficiencies and whether you should supplement. Still, understanding electrolytes yourself is helpful so you can make informed decisions.
ELECTROLYTE SOURCES
When you sweat you lose minerals, and one of the best ways to restore them is by including enough electrolytes in your diet. Supplements can help, but remember they’re intended to complement a balanced diet. Whole foods should provide much of your electrolyte intake, and supplements are useful when whole foods alone don’t meet needs.
Electrolytes occur naturally in many foods—fruits, vegetables, dairy, nuts and seeds. However, meeting recommended intake purely from whole foods can be challenging for some people. Using a simple electrolyte tablet or powder in water, choosing a high-quality electrolyte drink, or adding a pinch of sea salt or Himalayan salt to water are all practical options. Below are helpful lists of foods high in electrolytes and commonly used supplements to consider.
Important note: Read labels carefully when choosing electrolyte products. Opt for high-quality options with minimal ingredients, little or no added sugar, and from reputable sources.
FOODS RICH IN ELECTROLYTES:
- Coconut water
- Bananas
- Spinach and kale
- Avocado
- Watermelon
- Pickles
- Beets
- Beans and lentils
- Sweet potatoes
- Pistachios and almonds
- Pumpkin, sunflower and sesame seeds
SUPPLEMENTAL ELECTROLYTES:
- Nuun – electrolyte tablets or powders that dissolve in water
- LMNT – a no added sugar electrolyte powder (Raspberry is a popular flavor)
- Pique B•T Fountain Beauty Electrolyte – flavored electrolyte option
- Barcode – a plant-based hydration drink with electrolytes and no added sugar
- Redmond Real Salt – an unrefined sea salt rich in trace minerals; useful for adding a pinch of minerals to water or for cooking
- Bone broth – a natural source of minerals; homemade versions simmered from marrow-rich bones or reputable ready-made brands can be convenient
Get creative with how you use electrolyte supplements. They work well beyond smoothies — for example, try using them in cold slushies or flavored waters for variety. Supplements can be helpful tools when used alongside a nutrient-rich diet.
I hope this guide makes electrolytes easier to understand and helps you navigate supplement choices. If you want more practical nutrition tips and recipes, check my Nutrition section for additional resources on protein, fiber, gut health and more.