At a glance
Plain water contains only trace amounts of electrolytes, and most bottled or tap water won’t provide enough essential minerals to maintain electrolyte balance. Incorporating mineral-rich foods, bone broth, and homemade electrolyte drinks can help restore balance and prevent dehydration and deficiencies.
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.
Key takeaways
- Plain water provides minimal amounts of electrolytes and isn’t enough for optimal balance.
- Electrolyte minerals such as sodium, potassium, magnesium, and calcium support fluid balance, nerve signal transmission, muscle function, and energy metabolism.
- Nutritious whole foods, homemade electrolyte drinks, and bone broth are rich sources of minerals and optimal choices for maintaining balanced nutrient levels.
- Common symptoms of electrolyte imbalance include muscle cramps, fatigue, dizziness, irregular heartbeat, and sleep disturbances.
FAQ
1. Does water have electrolytes naturally?
No, plain water doesn’t have electrolytes naturally. While some types of mineral or tap water contain small amounts of electrolytes, drinking water won’t be enough to promote optimal electrolyte levels.
2. Is it better to hydrate with plain water or electrolyte water?
Electrolytes, especially sodium and potassium, are needed to absorb water into the body and facilitate the movement of fluids in and out of cells.
Drinking plain water without adequate electrolyte concentrations can result in fluids simply passing through the digestive tract without being effectively absorbed, which explains why you can be dehydrated despite drinking plenty of water.
3. What is the best drink to replace electrolytes?
The best drink to replace electrolytes is organic bone broth or a homemade electrolyte drink made by blending berries, avocado, lemon juice, apple cider vinegar, pink Himalayan salt, and water.
4. Does bottled water contain electrolytes?
While some brands of bottled water contain electrolytes, most types don’t deliver adequate amounts of electrolytes to maintain the body’s electrolyte balance.
5. How do I know if I need more electrolytes?
Symptoms such as muscle cramps, high blood pressure, fatigue, irregular heartbeat, poor blood sugar control, sleep issues, and restlessness can indicate electrolyte imbalances.
In addition, individuals with diabetes or gastrointestinal conditions and those who consume a high-carb diet are at increased risk of electrolyte imbalances and generally benefit from prioritizing dietary electrolyte sources.
6. Are electrolyte drinks good for you?
While electrolyte drinks are an excellent way to promote balanced mineral levels, it’s best to avoid pre-mixed sports drinks, which have been linked to excessive body weight due to their high sugar content. Instead, make homemade electrolyte drinks or incorporate bone broth to replenish electrolytes and support overall health and well-being.
