As the heat ramps up in parts of the world, we look at the electrolytes added to many beverages and how they can help us remain healthy.
What are electrolytes?
Electrolytes are not a single ingredient. Instead, electrolytes are a group of essential minerals that carry an electric charge when dissolved in water or bodily fluids. These charged particles maintain various physiological functions within our bodies (1).
How do electrolytes work?
Once our bodies dissolve electrolytes in water or bodily fluids, the electrolytes become ions with a positive or negative charge. These charged ions allow for the flow of electrical signals throughout the body and are necessary for numerous physiological functions (1).
When we talk about electricity in the human body context, we’re referring to the electrical signals produced by the movement of charged ions across cell membranes.
For example, during a nerve impulse, positively charged sodium ions and negatively charged potassium ions move in and out of nerve cells, creating a flow of electrical signals along the nerve pathways. This movement of ions is possible because of the presence of electrolytes, specifically sodium and potassium, in the body’s extracellular and intracellular fluids (1).
What are common electrolytes? What systems do electrolytes regulate?
Common electrolytes include,
- Sodium (Na+): Helps regulate fluid balance, nerve function, and muscle contractions.
- Potassium (K+): Important for nerve and muscle function, and heart health.
- Calcium (Ca2+): Essential for bone health, muscle function, and nerve transmission.
- Magnesium (Mg2+): Supports muscle and nerve function, energy production, and bone health.
- Chloride (Cl–): Works alongside sodium to maintain fluid balance and is commonly consumed as table salt.
- Bicarbonate (HCO3–): Helps regulate acid-base balance (pH) in the body and is naturally produced by the kidneys.
- Phosphate (HPO42- or H2PO4–): Important for bone health and energy metabolism.
What happens when our electrolytes get out of balance? What causes electrolyte imbalance?
When electrolytes get out of balance in the body, it can lead to various health issues and disruptions in normal physiological function and can cause dehydration symptoms, irregular heartbeat, impact kidney function, and more.
Electrolyte imbalances can occur due to factors such as excessive sweating, dehydration, certain medical conditions, medications, and extreme dietary habits.
How do we get electrolytes in our diet?
In most cases, we obtain electrolytes through a well-rounded diet that includes a variety of fruits, vegetables, nuts, seeds, and other nutrient-rich foods.
We may also get electrolytes from sports drinks and electrolyte-enhanced beverages.
Are electrolytes safe to consume?
Electrolytes are Generally Recognized as Safe (GRAS) ingredients, meaning they are safe when consumed as part of a well-balanced diet. This includes not just foods, but electrolyte-enhanced drinks like water and sports drinks as needed.
Are electrolytes-enhanced beverages safe to consume?
When consumed in normal quantities when needed, electrolyte-enhanced beverages can be beneficial, especially if you’ve experienced illness, heat exhaustion, or other situations where you may be dehydrated.
What else do I need to know about electrolyte drinks?
It is important to see what other ingredients may be added to electrolyte-containing beverages.
Some sports drinks may contain sugar, caffeine, sodium, and other ingredients purported to help boost athletic performance. It’s best to read the label to know what ingredients are in your beverages.
The good news.
While we can get the electrolytes we need from the foods we eat, electrolyte-containing drinks can help us safely hydrate and replenish our bodies after intense physical activity, which is great news in the hot weather months. If you have any questions about foods and ingredients, please reach out to us on Twitter, send us an email, or submit your idea to us at go.msu.edu/cris-idea