You probably need fewer electrolytes than you think

How Can I Replenish Electrolytes?

Published: July 2023 | Updated: September 2026

By: Liz Lotts, RDN; NASM-CPT

Scientifically Reviewed By: Michael A. Smith, MD

At a Glance

  • Electrolytes are electrically charged minerals like sodium, magnesium and potassium that the body needs to function optimally.
  • Contrary to popular belief, not everyone needs to replenish electrolytes regularly.
  • Certain high-intensity exercise, illness or lifestyle choices may warrant electrolyte replenishment.

Whether you're refueling with a post-workout sports drink, refreshing with coconut water or just adding a pinch of salt to your water, electrolytes have become a staple for athletes and non-athletes alike.

But just because they're popular, does that mean you need to hook up to an IV or fill every water bottle with electrolyte powder? Probably not. While electrolytes are important to whole-body health, electrolyte replenishment is not a one-size-fits-all approach. Depending on your electrolyte levels, more may not be better.

Let's take a deep dive into what kind of electrolytes you need given your age, exercise frequency and lifestyle, as well as what type of electrolyte replenishment is best and how to tell if you're dehydrated—or possibly over-hydrated! (Yes, that's a possibility, too.)

Complete Blood Count (CBC) / Chemistry / Lipids Panel Blood Test

What are electrolytes and why do you need them?

Before we get into electrolytes, let's talk about minerals for a minute.

Minerals are materials that come from the earth, and humans need many of them (aptly called essential minerals) to survive.

Some of those essential minerals are electrically charged electrolytes that you must get from foods, beverages or electrolyte mixtures. You're probably familiar with these common ones:

  • Sodium
  • Potassium
  • Chloride
  • Calcium
  • Magnesium
  • Phosphate

Most people associate electrolytes with athletes, who are working hard and sweating heavily. But they do much more than that. Electrolytes are important players on and off the field, helping play roles in:

  • Moving nutrients and waste in and out of cells
  • Nerve signaling
  • Muscle contraction
  • Blood pressure and blood pH levels
  • Growth and development

And that's not all. As Shayna Sandhaus, PhD, points out, "Electrolytes help carry electrical signals and keep your fluid levels in balance. When you lose them (like when sweating), your heart, muscles and nerves have to compensate and work harder. Replacing fluids along with essential minerals helps maintain healthy circulation, control body temperature and support energy and recovery."

Needless to say, electrolytes affect the whole body from head to toe. Without the right mix and right quantity of electrolytes, any one of these processes will go haywire and could cause an onslaught of other problems.

How do electrolytes get depleted?

You lose electrolytes anytime you lose body fluids. Fluid loss happens through sweat, blood loss, diarrhea, vomiting or frequent urination. Of course, the more common cause of fluid loss is heavy sweating. The amount of sweat lost, or sweat rate, varies by individual. And some people's sweat is highly concentrated in sodium, which can lead to faster electrolyte depletion.

Pro tip: If you ever see white residue on your skin after sweating, you might be a "salty sweater" and need to keep close tabs on this particular electrolyte.

Ironically, taking in too much fluid can be just as problematic as losing too much fluid. Overhydration is drinking more fluid than your kidneys can filter out. Very large amounts of low- or no-mineral water (particularly reverse osmosis water, which is highly filtered) can dilute sodium levels and lead to hyponatremia, an electrolyte imbalance where the body is critically low in sodium.

Most people are at a low risk of hyponatremia, but athletes who train for long periods of time can easily take in more water than they need. The same is true if you're drinking mainly highly filtered water, while also sweating heavily, fasting and or eating low-mineral foods.

Whether you're over- or under-hydrating, or dealing with heavy fluid loss, all of these things can push out sodium, causing fatigue, headache, muscle cramping or nausea.

"Electrolytes help carry electrical signals and keep your fluid levels in balance. When you lose them (like when sweating), your heart, muscles and nerves have to compensate and work harder. Replacing fluids along with essential minerals helps maintain healthy circulation, control body temperature and support energy and recovery."

Shayna Sandhaus, PhD

Signs of low electrolytes or dehydration

It's important to recognize when your electrolyte levels are depleted. Some early warning signs of an electrolyte imbalance include:

  • Thirst
  • Dry mouth
  • Reduced urine production
  • Darker urine
  • Tiredness
  • Dizziness
  • Headache
  • Nausea
  • Muscle cramps
  • Unusual muscle weakness

A simple blood test is the best way to assess electrolyte imbalance. You can opt for an electrolyte panel or a comprehensive metabolic panel (CMP), which measures sodium, potassium, chloride, calcium, bicarbonate and kidney markers. Sometimes, a CMP will also include magnesium and phosphorus.

Of course, if you experience more serious or prolonged signs of electrolyte imbalance, seek medical attention right away. Confusion, swelling, severe vomiting, fainting, a strong headache, an irregular heartbeat or chest pain could all be signs of a more serious condition.

If you're older or take any medications for kidney, heart or liver function, be on high alert. Simple dehydration can escalate fast in these situations.

Side note on semantics: the words "dehydration" and "electrolyte imbalance" are linked, but they are not interchangeable. You can be dehydrated (low fluid levels) and not necessarily see any significant shift in electrolytes. But if you're dehydrated and not consuming enough electrolyte-rich foods or beverages, dehydration can certainly lead to an electrolyte imbalance.

This is why it's so important to be proactive. You've probably heard, "if you're thirsty, you're already dehydrated." It's true that thirst—and many other warning signs—can lag behind your body's actual fluid and electrolyte levels. Older adults especially need to exercise caution, because the thirst sensation gets weaker with age. Anytime you feel "off" is a good excuse to get checked out.

When do you need to replenish electrolytes?

Contrary to what some social media influencers may lead you to believe, most people do not need electrolyte solutions every day. You don't even need an electrolyte drink for all your workouts.

Doing a nine-mile run outside? In that case, yes! Go ahead and grab a sports drink. Taking Pilates at your local studio? No electrolytes needed. A good rule of thumb: if you've lost more than 2% of your body weight from fluid loss, which you can tell by weighing yourself before and after a workout, water alone may not be enough to rehydrate you.

Here are some specific scenarios to help you decide when and how to replenish electrolytes:

When to Replenish Electrolytes Considerations How to Replenish Electrolytes
Exercise lasting less than 1 hour The weather conditions and intensity of exercise determine your fluid loss and need for electrolyte replenishment.
  • For lighter, cooler workouts, drink plenty of water and add electrolyte-rich foods.
  • Bone broth, yogurt, milk, fruit, beans, potatoes and leafy greens are foods high in electrolytes.
  • If it was a high-intensity workout or the conditions were very hot, add a sports drink or electrolyte solution.
Endurance exercise lasting more than 1 hour Longer sessions increase fluid loss. The hotter the weather and the saltier the sweat, the more sodium you may lose.
  • Use a sports drink or oral rehydration solution during and after exercise.
  • Still eat balanced meals with electrolyte-rich foods as soon as your stomach can tolerate solid foods.
  • Avoid drinking too much plain water.
Sauna session (~20 minutes or repeated rounds) A sauna session can lower body mass quickly through sweat loss.
  • Choose water for light sweating.
  • Consider an oral rehydration solution or a salty meal plus fluids if heavy sweating or if you're a salty sweater.
Illness with GI symptoms (nausea, vomiting, diarrhea) When the gut is the source of fluid loss, plain water may not replace sodium and glucose sufficiently.
  • Drink an oral rehydration solution, like Pedialyte.
  • Take small, frequent sips.
  • Broths, soups, crackers and other salty foods can help once solid foods are tolerated.
Long-distance flight Cabin air is dry, and sitting long hours may shift fluid to the legs. Movement is very important.
  • Sip water regularly and try to eat balanced meals and snacks.
  • An electrolyte drink can be reasonable on very long flights, especially if you also use caffeine or alcohol.
A long fast Your risk of electrolyte imbalance increases if you are fasting and exposed to high heat or endurance exercise.
  • Prioritize fluids during the eating window.
  • Add a carbohydrate-electrolyte mixture with heavy fluid loss.
Excessive alcohol intake Alcohol is a diuretic, which means it suppresses the hormone that tells your body to retain water and electrolytes. This leads to more trips to the bathroom and more total fluid loss (a.k.a. dehydration).
  • The best hangover remedies include sleep and a healthy breakfast with healthy fats, carbohydrates and vitamins B and C.
  • Add an electrolyte drink to help rehydrate.
A very low-carb diet or keto diet Research has shown that at the onset of a keto diet, it's common to experience increased water and sodium losses. Symptoms can feel like fatigue, headache or "keto flu."
  • Drink adequate fluids.
  • Eat regular meals that include sodium and potassium.
Certain medications Diuretics and laxatives are designed to push fluids out of the body for important reasons. But this does increase your risk of dehydration. Antibiotics, steroids and chemotherapy drugs can also influence electrolyte levels.
  • For mild dehydration, use an electrolyte drink to replace what's lost.
  • For heavy fluid loss, consider an oral rehydration solution.
  • Speak with your doctor or a registered dietitian for more specific guidance.
Inadequate kidney function The kidneys help maintain electrolyte balance by excreting excess minerals through urine. Therefore, any dysfunction within the kidneys can cause an imbalance in electrolyte levels.
  • Get your labs checked to determine which specific electrolytes need repletion.
  • Consult your doctor for more guidance.
Post-menopausal women and older adults Lower thirst, lower total body water and hormone-related shifts in water regulation can all raise your risk of electrolyte imbalances. Remember, symptoms may be subtle.
  • Drink adequate fluids, even if you don't feel thirsty.
  • Eat regular meals with good food sources of potassium, calcium and magnesium.
  • Work with a clinician to assess lab results and ensure electrolyte levels are optimal.

How to replenish electrolytes

Food, sports drinks and powders…oh my! Where do you even start? It's actually rather simple. Drinking enough total fluids and eating balanced meals with foods high in electrolytes are the best way to replace them naturally.

For instance, one of the many benefits of watermelon is its potassium and magnesium content. You can also get potassium from bananas, potatoes, tomatoes and beans. Yogurt and leafy greens provide calcium. Whole grains and meat supply dietary chloride. And to fill your phosphorus tank, make sure you're routinely eating nuts, seeds and legumes.

As for fluids, water is essential for maintaining total body water. However, plain water contains minimal amounts of electrolytes. For more electrolytes, you might try coconut water, because it's naturally rich in potassium and may help you rehydrate after light exercise. The only downside is coconut water is not a great source of sodium.

For extra-sweaty conditions, you're better off sipping on a sports drink or electrolyte drink. Let's review the differences between these two options, so you know exactly how to restore electrolytes fast.

  • Sports drinks:

    The experts define a sports drink as "a functional beverage specifically formulated for consumption during prolonged exercise to support rehydration, replenish electrolytes, and provide energy—primarily in the form of carbohydrates to sustain high-intensity exercise." Think: a tasty, colorful drink that's got both sugar and salt to help you recharge.

  • Electrolyte drinks:

    As the name implies, electrolyte drinks supply key electrolytes, including sodium, potassium and magnesium. They are often flavored but provide no or minimal calories. Without the carbohydrates, you won't get any significant energy boost. For this reason, electrolyte drinks, powders and tablets are most suitable for rehydration, but not as useful for endurance sports or any prolonged exercise.

  • Oral rehydration solutions (ORS):

    These beverages are a blend of water, sugar and electrolytes. Oral rehydration solutions are specially formulated to support rehydration when electrolytes are depleted, which is why they are most often used during bouts of illness that include nausea, vomiting or diarrhea. You can use ORS for heavy sweating as well.

What you need to know about electrolytes

Wondering exactly how electrolytes may or may not fit into your routine? Here's what the science has to say about when and how you should replenish electrolytes.

Do your electrolytes deplete when you get sick?

Yes, electrolyte depletion can occur during sickness. Vomiting and diarrhea lead to excessive fluid loss and potential electrolyte imbalance. But you don't have to be hugging the toilet to lose electrolytes.

Even a reduced appetite can lead to an electrolyte imbalance, because you're taking in less food and fluids overall. Older adults are at a higher risk, because dehydration can show up with fewer obvious warning signs.

How long does it take to replenish electrolytes?

The rebound time for electrolyte replenishment depends on how much fluid you lost, how much sodium you lost through sweat or urine, the temperature and humidity in your environment, whether you are continuing to lose fluids and what you use to rehydrate.

Generally, a mild fluid loss can improve after a well-balanced meal or two. Bigger losses may take longer. The good news is there's research to suggest that drinking an ORS or sports drink can effectively replenish fluids and electrolytes within a few hours.

Are some people more likely to be at risk for low electrolytes than others?

Older adults, endurance athletes and people who sweat heavily or have salty sweat are certainly at a higher risk of electrolyte imbalance. There's also emerging evidence that post-menopausal women could be more susceptible to electrolyte depletion due to lower total body water and changes in the ability to regulate water balance.

Key Takeaways

  • Dehydration and electrolyte imbalances are not the same.
  • Sports drinks, electrolyte drinks and oral rehydration solutions all provide different ways to restore electrolytes.
  • A blood test can give you a more accurate picture of what electrolytes you may be lacking in your diet.
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About the Author:

Liz Lotts

RDN; NASM-CPT

Liz Lotts, RDN, is a certified personal trainer, certified Orangetheory fitness coach and TRX-qualified coach with a bachelor’s degree in advertising, marketing & communications and a master’s degree in dietetics. Liz enjoys running, lifting weights, watching live sports with her husband and traveling to new places.

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