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Electrolytes: Potential Benefits, Known Risks, and More

Electrolytes: Potential Benefits, Known Risks, and More
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Updated on July 15, 2025
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Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health and about any potential drug interactions or safety concerns.

Electrolytes are minerals that contain a natural electric charge when they are dissolved in water or body fluids, such as blood. The main electrolytes in the body are:

  • Bicarbonate
  • Calcium
  • Chloride
  • Magnesium
  • Potassium
  • Sodium
Under normal circumstances, the body is good at maintaining the right electrolyte balance. There are times, however, when getting more electrolytes through food, beverages, or supplements may be helpful, particularly if you sweat a lot, urinate often, or experience severe diarrhea or vomiting.

Potential Health Benefits of Electrolytes

Electrolytes play a key role in several major bodily functions, including hydration, heart rhythm, and nerve and muscle activity.

 Their health effects can vary depending on electrolyte type and quantity.

Help Maintain Hydration Levels

Electrolytes help keep you hydrated by enabling cells to absorb and retain water effectively.

 Getting electrolytes in beverages or supplements helps replace minerals lost through sweat during physical activity, says Cassandra Padula Burke, RDN, a registered dietitian nutritionist at Catalyst Performance Lab in Finksburg, Maryland.
Non-athletes don’t usually require sports drinks and supplements for hydration; health experts recommend water instead. But if you’ve been exercising intensely and sweating a lot, you may benefit. Just keep an eye on the sugar content, which can be significant.

May Prevent Muscle Cramps During Exercise

Electrolytes regulate muscle contractions, so losing too many of them in sweat and overexertion can lead to muscle cramps.

Burke says drinking plenty of fluids and replenishing your body with electrolytes while you work out may help prevent muscle cramps. One study found that an electrolyte beverage was associated with lower risk of cramping during exercise compared to water.

May Lower the Risk of Heat-Related Illnesses

“In hot weather or during intense exercise, electrolytes assist the body with regulating temperature, which reduces the risk of heat exhaustion or heatstroke,” Burke says.

Heat exhaustion and heatstroke are severe heat-related illnesses that require immediate treatment. Heat exhaustion occurs when you become so dehydrated that your cardiovascular system struggles to pump blood throughout the body. Heatstroke develops when your body temperature gets dangerously high to the point of overheating the tissues and organs.

For people who do physical work or exercise in hot temperatures, electrolyte supplementation can protect against heatstroke by helping the body maintain a proper temperature and supporting cardiovascular function.

Potential Risks and Side Effects of Electrolytes

Because many bodily functions rely on the proper balance of electrolytes, getting too many can be just as damaging as not getting enough, says Sharon Browning, MD, a family medicine physician at Atrium Health Primary Care Lake Park Family Medicine in Indian Trail, North Carolina.

Risks

Burke cautions that it’s important to use electrolyte supplements in moderation and stay on top of water intake. “Consuming only electrolyte supplements without adequate water intake can cause fluid imbalances and lead to dehydration,” she says.

Most people excrete excess electrolytes through sweat and urine before an imbalance can have negative effects, but those with kidney disease may be unable to do so.

Salt is rich in the electrolytes sodium and chloride. People with high blood pressure (hypertension) or heart disease are advised to reduce salt intake to lower their risk for heart attack, stroke, and heart failure.

Because some electrolyte supplements contain sugar, people with diabetes should factor those amounts in when considering their daily carbohydrate intake.

Side Effects

An electrolyte imbalance causes side effects, whether you get too many electrolytes or too few. These side effects include:

  • Fatigue
  • Dizziness
  • Muscle cramps
  • Confusion
  • Irregular heart rate (arrhythmia)
  • Breathing difficulties
  • Diarrhea or constipation
  • Nausea and vomiting

In severe cases, overconsumption of electrolytes can lead to shock, seizure, and death, says Dr. Browning.

One way to get more electrolytes is by using electrolyte powders. Read our picks for the 8 best powders out there, tested and vetted by experts.

Supplement Forms of Electrolytes

According to Sarah Alsing, RD, a registered dietitian and owner of Delightfully Fueled in Orange County, California, electrolyte supplements come in many forms:

  • Powders
  • Premixed beverages (like sports drinks)
  • Tablets
  • Gummies
  • Gels

Food Sources of Electrolytes

Electrolytes are easy to find in a balanced diet. The foods below contain significant amounts:

  • Calcium: Milk and milk products, eggs, fish with bones, fortified breakfast cereals, some fruits and vegetables, including dark, leafy greens and citrus fruits
  • Chloride: Olives, rye, tomatoes, lettuce, celery, and seaweed
  • Magnesium: Whole grains, nuts, beans, lentils
  • Potassium: Sweet potatoes, yogurt, bananas, avocado, prunes, and raisins

How to Choose and Store Electrolyte Supplements

Use these best practices when selecting an electrolyte supplement.

Selection

If you don’t have blood sugar issues like hyperglycemia and you use an electrolyte supplement when you exercise, choose one that contains both sugar and electrolytes. Research shows that mixture may be more effective for rehydration during or after exercise than electrolytes alone.

Alsing says the form of electrolyte supplement you choose doesn’t impact its benefits, so pick whichever ones appeal to you. If you prefer to sip a beverage, pick a sports drink or powdered supplement you mix in water. Gummies and gels tend to be easiest to carry and eat on the go, so these may be best if you’re on a run or bike ride.

Storage

The proper storage of an electrolyte supplement will vary by form and brand. Follow the instructions on the package.

Dosage of Electrolytes

Your body requires a specific amount of each electrolyte per day. The recommended dietary allowance (RDA) is a helpful starting point, since this is the amount needed to meet the nutritional needs of almost all healthy adults. Below, find the RDA for each electrolyte:

Calcium
Male, ages 19–70
1,000 mg
Male, ages 70+
1,200 mg
Female, ages 19–50
1,000 mg
Female, ages 51+
1,200 mg
Chloride
2,300 mg
Magnesium
Male, ages 19–30
400 mg
Male, ages 31–50
420 mg
Male, age 51+
420 mg
Female, ages 19–30
310 mg
Female, ages 31–50
320 mg
Female, age 51+
320 mg
Pregnant person, ages 19–30
350 mg
Pregnant person, ages 31–50
360 mg
Breastfeeding person, ages 19–30
310 mg
Breastfeeding person, ages 31–50
320 mg
Phosphorus
Adults 19 and older
700 mg
Potassium
4,700 mg
Sodium
Less than 2,300 mg

You may need more than the RDA for certain electrolytes if you sweat a lot (especially from physical activity or hot temperatures), experience vomiting or diarrhea, or have certain health conditions that impact your body’s ability to balance electrolytes.

Alsing says sodium is an important electrolyte to watch because it’s the primary electrolyte lost in sweat. The American College of Sports Medicine recommends taking in 300 to 600 mg of sodium per hour during exercise lasting longer than two hours.

The Takeaway

  • Electrolytes are electrically charged minerals that are found in many foods and beverages as well as dietary supplements. They impact several major bodily systems, including hydration levels and nerve and muscle function.
  • The main types of electrolytes include bicarbonate, calcium, chloride, magnesium, potassium, and sodium. They can help with hydration, prevent muscle cramps, and prevent heat-related illnesses.
  • Supplements can be helpful for replenishing electrolytes after excessive sweating, urination, vomiting, or diarrhea. The average person probably doesn’t need them.
  • People with high blood pressure, heart disease, or kidney disease should consult their doctor before taking an electrolyte supplement.

Common Questions & Answers

How do electrolytes help your body?
Electrolytes help keep you properly hydrated, regulate heart rhythm, and maintain your body’s tissue, nerve, and muscle function.
Electrolyte imbalances can cause fatigue, dizziness, confusion, and muscle cramps. In severe cases, an electrolyte imbalance can lead to shock, seizures, and even death.
An electrolyte panel is a blood test that measures the levels of electrolytes in your blood. Visit your doctor if you’re worried about an electrolyte imbalance; they may order this simple blood test.

No, most people don’t need to drink electrolyte beverages that often. While electrolytes are important for many bodily functions, most people get what they need through a balanced diet. Electrolyte drinks might be useful if you’re ill or sweating or urinating a lot.

A healthy diet that includes fruits, vegetables, nuts, seeds, legumes, and dairy is the best way to get adequate electrolytes. Supplements can be useful if you’re experiencing excessive sweating, urination, vomiting, or diarrhea.

Resources We Trust

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Fluid and Electrolyte Balance. MedlinePlus. May 16, 2024.
  2. Electrolyte Imbalance. Cleveland Clinic. August 13, 2022.
  3. Electrolytes. MedlinePlus. November 19, 2023.
  4. Wick S. When Do You Really Need to Add Hydration Tablets or Other Electrolytes to Your Exercise. The Ohio State University. May 10, 2024.
  5. Muñoz-Urtubia N et al. Healthy Behavior and Sports Drinks: A Systematic Review. Nutrients. June 27, 2023.
  6. Muscle Cramps. Mayo Clinic. March 7, 2023.
  7. Lau WY et al. Effect of Oral Rehydration Solution Versus Spring Water Intake During Exercise in the Heat on Muscle Cramp Susceptibility of Young Men. Journal of the International Society of Sports Nutrition. 2021.
  8. Heat-Related Illness. Centers for Disease Control and Prevention. September 10, 2024.
  9. Lee JKW et al. Exertional Heat Stroke: Nutritional Considerations. Experimental Physiology. October 2022.
  10. Get the Scoop on Sodium and Salt. American Heart Association. December 22, 2022.
  11. Diabetic Diet. MedlinePlus. May 15, 2025.
  12. Can Your Drink Too Many Electrolytes? Cleveland Clinic. June 20, 2023.
  13. Germany J. Essential Electrolytes. Rush University Medical Center.
  14. Millard-Stafford et al. The Beverage Hydration Index: Influence of Electrolytes, Carbohydrate and Protein. Nutrients. August 25, 2021.
  15. Dietary Guidelines for Americans. 2020–2025. U.S. Department of Agriculture. 2020.
  16. Jimenez-Alfageme R et al. Nutritional Intake and Timing of Marathon Runners: Influence of Athlete’s Characteristics and Fueling Practices on Finishing Time. Sports Medicine - Open. March 16, 2025.
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Tara Collingwood, RDN

Medical Reviewer

Tara Collingwood, RDN, is a board-certified specialist in sports dietetics, an American College of Sports Medicine–certified personal trainer, and a media spokesperson. As a sports dietitian, she has worked with the U.S. Tennis Association, the Orlando Magic, World Wrestling Entertainment, runDisney, the University of Central Florida, and numerous professional and amateur athletes. Collingwood is the author of Pregnancy Cooking and Nutrition for Dummies and a coauthor of the Flat Belly Cookbook for Dummies.

She appears regularly on national and local TV, and speaks around the world to business teams on how to manage energy physically, emotionally, mentally, and spiritually. She previously served as a national spokesperson for the Academy of Nutrition and Dietetics.

Collingwood double-majored in dietetics as well as nutrition, fitness, and health at Purdue University and earned a master's degree in health promotion from Purdue University. 

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Christine Byrne, MPH, RD, LDN

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Christine Byrne, MPH, RD, LDN, is a registered dietitian providing non-diet, weight-inclusive nutrition counseling to adults struggling with eating disorders, binge eating, orthorexia, chronic dieting, and strong feelings of guilt or shame about food. She founded Ruby Oak Nutrition in 2021 to serve clients and grow a team of anti-diet dietitians. She uses the principles of intuitive eating, Health at Every Size, body respect, and gentle nutrition to help clients recover from disordered thoughts and behaviors and establish a healthier, more peaceful relationship with food and their bodies.

Byrne lives in Raleigh, North Carolina, and sees clients both in person and virtually in several states. As a journalist, she writes about food and nutrition for several national media outlets, including Outside, HuffPost, EatingWell, Self, BuzzFeed, Food Network, Bon Appetit, Health, O, the Oprah Magazine, The Kitchn, Runner's World, and Well+Good.
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