Electrolytes Explained: Hydration, Minerals and Everyday Tips

Electrolytes are often talked about in connection with sport and hot weather, but they matter every day of the year. This guide explains what they are, where you get them, when you might lose more, and simple habits for staying well hydrated.

What are electrolytes?

Electrolytes are minerals that carry an electrical charge when dissolved in body fluids. The main ones are sodium, potassium, chloride, magnesium and calcium. Together with water, they are involved in fluid balance and in how nerves and muscles work.

The key electrolytes

Sodium and chloride

Sodium and chloride come mainly from salt. Most people in the UK already eat more salt than they need. Adults are advised to have no more than 6 g of salt a day, so for most people the priority is not to add more.

Potassium

Potassium is found in fruit and vegetables such as bananas, potatoes, beans, lentils, spinach and dried fruit. Potassium contributes to normal muscle function. This claim applies to foods and supplements that provide a significant amount of potassium.

Our Potassium Citrate 500 mg provides 100 mg of elemental potassium per capsule, which is 5% of the NRV. That is a modest amount, below the level at which health claims can be made, and most people get far more potassium from food. Speak to your doctor before taking potassium if you have kidney problems or take medication that affects potassium levels, such as some blood pressure medicines.

Magnesium

Magnesium is found in green leafy vegetables, nuts, seeds, wholegrains and beans. Authorised claims include:

• Magnesium contributes to electrolyte balance.
• Magnesium contributes to normal muscle function.
• Magnesium contributes to a reduction of tiredness and fatigue.

Our Magnesium Citrate 600 mg provides 96 mg of elemental magnesium per vegan capsule. The label suggests one to three capsules daily, preferably during a meal, with a large glass of water. Speak to your doctor or pharmacist first if you have kidney problems or take antibiotics, as magnesium can affect how some medicines are absorbed.

Calcium

Calcium is found in dairy foods, fortified plant drinks, tofu set with calcium, and green leafy vegetables. Calcium contributes to normal muscle function.

When you lose more

You lose water and some electrolytes, mainly sodium, through sweat. You may lose more:

• during long or intense exercise
• in hot weather or warm indoor environments
• when travelling, especially on long flights

If you are unwell and losing fluids, follow NHS advice or speak to a pharmacist about oral rehydration products, rather than relying on food supplements.

Everyday hydration tips

• Aim for six to eight cups or glasses of fluid a day, as suggested by the Eatwell Guide, and more when it is hot or you are active.
• Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count.
• Keep a refillable bottle with you.
• Pale straw-coloured urine is a simple sign you are drinking enough.
• Eat plenty of fruit and vegetables, which provide both water and potassium.

For active people, see our Strength and Performance collection, and for everyday products, our Daily Foundations collection.

Frequently asked questions

What are the main electrolytes?

Sodium, potassium, chloride, magnesium and calcium.

Do I need an electrolyte supplement?

Most people get enough electrolytes from a varied diet. Food and fluids come first.

Which magnesium claim relates to electrolytes?

Magnesium contributes to electrolyte balance.

Important information

Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose stated on the label. Not intended for anyone under 18. If you are pregnant, breastfeeding, taking any medication or under medical supervision, speak to your doctor or pharmacist before taking any food supplement. Keep out of reach of children.