It’s easy to think of hydration as simply drinking enough water—but staying truly hydrated and energised relies on something more : electrolytes.
In this article, we explore what electrolytes are, why they’re essential for everyday wellbeing, and how they support everything from muscle function to energy production. You’ll also learn what can cause electrolyte levels to dip, how to spot the signs, and practical ways to replenish them through diet, lifestyle, and—when needed—targeted support.
What Exactly Are Electrolytes?
Electrolytes are minerals that carry an electrical charge when dissolved in body fluids and are found in two main areas of the body called intracellular and extracellular, meaning inside and outside the cell wall. These charged particles are vital for countless functions—from regulating fluid balance and supporting nerve signals to helping muscles contract properly. A slight shift in electrolytes in either direction can have a significant impact on your body.
The main electrolytes in the human body are magnesium, sodium, potassium, calcium, chloride, and phosphate. Each one plays a slightly different role, but all are essential for maintaining a stable internal environment.
The Sodium–Potassium Balance: The Key to Cellular Hydration
Think about a time when you’ve eaten something salty—like crisps or a takeaway. That extra salt increases the concentration of sodium in your blood. In response, your body pulls water out of your cells and tissues into the bloodstream to help dilute the salt and restore balance.
As water leaves the cells, they shrink slightly. This is one of the reasons you might feel thirsty, have a dry mouth, or get a headache after eating salty foods—your cells are dehydrated. Brain cells are especially sensitive to this shift, which is why eating salty foods can sometimes lead to a headache if you don’t drink enough water afterwards.
Spotlight on Magnesium: The Electrolyte Regulator
Magnesium is often referred to as a ‘master mineral’—and for good reason. It’s involved in over 300 biochemical reactions such as contributing to normal muscle function, reducing tiredness and fatigue and normal functioning of the nervous system. What’s more, magnesium plays a key regulatory role , helping to manage the balance of other electrolytes like calcium and potassium.
When magnesium levels are low, it can affect how well other electrolytes are absorbed or utilised, potentially disrupting fluid balance . Because we lose magnesium through sweat and daily activities, it’s easy to become depleted—especially for active individuals or those with busy and active lifestyles.
A Closer Look at the Other Essential Electrolytes
In addition to sodium, potassium and magnesium there are other essential electrolytes:
- Calcium – Essential for bones, muscle function, nerve transmission, and blood clotting . Works closely with magnesium to maintain muscle function.
- Chloride –After sodium, chloride is the most abundant electrolyte helping to regulate fluid balance and supports digestion by contributing to stomach acid production .
- Phosphate – A key player in energy production (ATP) , bone health , and the formation of cell membranes and DNA .
What Is the Best Source of Electrolytes?
A food-first approach is always a good place to start. Electrolytes are found in a wide range of whole foods:
- Magnesium – Nuts, seeds, leafy greens, legumes, and whole grains
- Potassium – Avocados, bananas, sweet potatoes, and spinach
- Calcium – Dairy products, leafy greens, tofu, and almonds
- Sodium and Chloride – Naturally present in sea salt, fermented foods and bone broth
Staying well-hydrated is also essential, as fluids help carry electrolytes where they’re needed. But when demands are high or diets fall short, supplements like Zest Active and Revive Active can offer targeted support—particularly with ingredients like magnesium, vitamin C, and B-vitamins that work together to support energy.
Do You Really Need to Drink Electrolytes?
Not everyone needs to rely on specialised electrolyte drinks every day. For most people, a varied and balanced diet—rich in fruit, vegetables, whole foods, and fluids—can provide a steady supply of electrolytes. However, if you’re exercising intensely, sweating a lot, or under additional physical or mental strain, extra support may be helpful.
The Small Minerals That Make a Big Difference
Electrolytes might not always be top of mind, but they play a powerful role in how we feel and function every day. Whether you’re physically active, always on the go, or simply looking to support your overall wellbeing, staying aware of your electrolyte intake can help you stay balanced, hydrated, and energised.
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
