Purified, distilled, mineral, spring, glacier, sparkling, alkaline — there truly is a well of choices when it comes to the type of water we drink. And the topic of electrolytes has added even more possibilities to the pool. So, what’s best for you and your family?

We have all heard about electrolytes and the general notion that they assist with hydration, but what exactly are electrolytes, what do they do, and why do we need them? Let’s take a practical look at how they affect your life.

What are electrolytes?

Simply put, electrolytes are essential minerals that are found in your tissue, blood, and other bodily fluids. Some of the primary, and probably most well-known, electrolytes are sodium, calcium, potassium, and magnesium.

These minerals might sound a bit commonplace, but they are responsible for an array of vital activities that go on inside our bodies.

What do electrolytes do?

When electrolytes are dissolved in water, they conduct an electrical charge and help regulate the fluid levels in your blood plasma and your body.¹ This regulation helps maintain a variety of normal bodily functions, including:

• Muscle contractions
• Heartbeat
• Nerve signal transmission
• Movement of other nutrients into cells
• Normal blood pH levels

Most of us probably think of these ordinary functions as “automatic” actions that our bodies do without our support. But these everyday systems are extremely sensitive to our treatment of our bodies and are easily thrown off by simple things like electrolyte imbalances that we do not want to take for granted.

Why do I need electrolytes?

Proper hydration helps keep us feeling energized and ready to tackle daily challenges and adventures. Even mild dehydration can impact our regular activities. That’s because when your electrolyte levels are low, you can experience things like dizziness, nausea, headache, cramps, fatigue, and confusion,^2,3 which can make a normal day seem impossible. When these symptoms hit, hydrating with regular water likely is not enough. Electrolyte-enhanced liquids hydrate your body on a deeper level than water alone and support optimal wellness and performance.

Our bodies naturally release electrolytes every day through sweat and other forms of waste elimination, and it is important that we replace them to keep our bodies moving at their best.

While electrolyte levels are typically kept in check through a balanced diet and adequate water consumption, internal or external environmental changes can cause an increase in electrolyte loss, and they must be replenished to prevent dehydration.

When to ramp up electrolytes:

• Moments of increased activity or exercise
• Spending time in hotter climates
• Occasional digestive irregularity

*Hydration Tip: By the time your body feels thirsty, it is likely you are already dehydrated. Try not to let your thirst dictate when it is time to drink water. Instead, aim to drink water consistently throughout your day. Purchasing a water bottle that you like in design, shape, grip, and sipping mechanism can help encourage you to drink more often throughout the day.

Where do I get electrolytes?

Bottled water and tap water usually have trace amounts of electrolytes, but the amount of each mineral can vary greatly. This is not much help when you are looking for a steady source of electrolytes to keep you balanced. Luckily, there are plenty of electrolyte-rich foods that you can incorporate into your diet.

A few tasty options include:

• Potassium — Sautéed spinach, sweet potatoes, avocados, oranges, bananas, and watermelon⁴
• Magnesium — Leafy greens (e.g., spinach, collard greens, turnip greens, and kale)⁴
• Calcium — Milk products, eggs, and certain fruits and vegetables (e.g., asparagus, dried apricots, and dried figs)⁴

If you find it difficult to get a sufficient amount of electrolytes through nutrition alone, or if you need an increase due to one of the environmental changes mentioned earlier, you have a good option in supplements for a boost.

Most electrolyte supplements come in tablet or powder form and are added to regular water. Like with any supplement, be sure to choose a high-quality product that has been well-researched for efficiency and safety.

Also, be sure to read labels for the electrolyte and sugar content when looking at electrolyte-fortified water, coconut water, bottled fruit juices or smoothies, and even supplement powders. You will want to find the option that fits your specific hydration needs and health goals.

Feeling your best and moving at your pace are important to your experience of life, and hydration plays a big part in keeping your body running efficiently. Electrolyte levels naturally fluctuate, and most of us will experience an imbalance on the low side. So, let’s take the understanding of how deeper hydration works, implement it to support this daily need, and enjoy your life of balance and refreshment.