Does Water Have Electrolytes Naturally?

Does water have electrolytes naturally? While most bottled and tap water contains trace amounts of electrolytes, relying on drinking water to replace lost electrolytes can leave you at risk of deficiencies. 

Learn how to maintain electrolyte balance and discover why drinking plain water isn’t the best way to stay hydrated. 

What are electrolytes?

Electrolytes, such as chloride, sodium, potassium, magnesium, and calcium, are a group of minerals that carry a small electric charge when dissolved in a fluid. 

Due to their electrical energy, electrolytes can generate electrical currents, which plays a crucial role in regulating and maintaining various physiological functions. 

Here are some critical functions of electrolytes:

• Regulate fluid balance and blood pressure
• Conduct nerve signal transmission 
• Facilitate energy production and energy storage
• Maintain pH balance of different body parts 
• Control muscle function 
• Activate various metabolic and digestive enzymes 
• Enable cellular nutrient exchange and waste removal

Research published in the Journal of Clinical Medicine found that electrolytes work in combination, and maintaining balanced electrolyte levels is associated with a lower risk of muscle cramps and dehydration.

“Electrolyte imbalances can also lead to various health issues, especially elevated sodium levels in combination with low potassium concentrations,” explains Dr. Berg. “This can lead to high blood pressure and cardiovascular disease.” 

In contrast, a diet that supports a high potassium-to-sodium ratio in the body helps balance blood pressure control and is linked to a significantly lower risk of stroke, kidney stones, and insulin resistance. 

Benefits of electrolytes 

It’s generally well-known that electrolytes maintain fluid balance and help prevent dehydration. 

Electrolytes, especially sodium and potassium, regulate fluid absorption into the body and facilitate the movement of water into and out of cells.

Drinking plain water without adequate electrolyte concentrations can cause fluids to pass through the digestive tract without being effectively absorbed. This explains why you can be dehydrated despite drinking plenty of water. 

However, electrolytes offer benefits beyond fluid regulation, including:

• Supporting a healthy nervous system and brain function
• Facilitating energy production pathways  
• Help speed up digestion 
• Promote a relaxed muscle tone 
• Support a calm nervous system and restful sleep
• Enhance skeletal health  

Watch the video below to learn why drinking water isn’t the best way to stay hydrated. 

Does water contain electrolytes naturally?

While pure and distilled water is devoid of electrolytes, natural water that comes into contact with minerals and salts in rocks or soil can be a source of small amounts of electrolytes. 

However, bottled or tap water typically doesn’t contain enough electrolytes to promote optimal electrolyte balance.

As a result, electrolyte-enhanced water products such as alkaline water or electrolyte-enriched mineral waters have become increasingly popular in recent years. 

While these types of water contain significantly higher amounts of electrolytes than tap water, relying only on drinking water alone to support healthy mineral levels can lead to imbalances or deficiencies.

3 ways to replenish electrolytes

Research conducted by the Linus Pauling Institute found that many people don’t consume enough electrolyte minerals, including potassium, calcium, and magnesium, leaving a large proportion of the population at risk of electrolyte imbalances. 

The authors highlight, “Among US adults, fewer than 3 percent had potassium intakes greater than the adequate intake of 4700 mg/day.”

While it may seem convenient to use a sports drink to replenish electrolytes, pre-mixed isotonic electrolyte drinks are often packed with sugar and caffeine, explaining why sports and energy drinks can cause weight gain and dehydration. 

Here are three natural electrolyte sources.

1. Electrolyte-rich foods

Contrary to common belief, eating bananas isn’t the best way to support optimal potassium levels. 

Foods such as beet tops, avocados, Brussels sprouts, and salmon are much better sources of potassium.

The best magnesium-rich foods include pumpkin seeds, almonds, Swiss chard, avocados, spinach, leafy green vegetables, and dark chocolate. 

Some of the top calcium food sources are leafy greens, cheese, tahini, sesame seeds, and sardines, especially if consumed with the bones.  

2. Homemade electrolyte drinks

You can make a homemade electrolyte drink by blending berries, avocado, lemon juice, apple cider vinegar, pink Himalayan salt, and water.

Making your own electrolyte drink is an excellent way to promote optimal mineral balance without added sugars, excessive sodium, or artificial ingredients often found in conventional sports drinks. 

3. Bone broth 

Bone broth is highly nutritious and a good source of electrolytes, including potassium, chloride, and magnesium.

Sipping on bone broth may be especially beneficial to replenish lost electrolytes after gastrointestinal problems such as diarrhea or vomiting, and for individuals with malabsorption issues. 

Symptoms of electrolyte imbalance

Maintaining proper electrolyte balance through nutrient-dense foods plays a crucial role in the normal functioning of almost every cell in the human body. 

Unsurprisingly, electrolyte imbalance or electrolyte depletion can result in a wide range of health issues. 

Here are common symptoms of electrolyte imbalance:

• Muscle cramps and tension
• High blood pressure 
• Fatigue
• Irregular heartbeat
• Nausea
• Digestive issues  
• Dizziness
• Sleep issues
• Confusion and brain fog

While mild electrolyte imbalances can be managed at home with electrolyte-rich foods and beverages, severe electrolyte depletion can be life-threatening and typically is associated with kidney problems, liver disease, or prolonged intense exercise, especially in hot weather.

If you suddenly develop symptoms of acute electrolyte depletion, such as muscle weakness, paralysis, extreme thirst, dry mucous membranes, elevated body temperature, or very dark urine, it’s crucial to seek medical care immediately.

FAQ

Sources

1. https://www.mdpi.com/2077-0383/12/20/6677 
2. https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview