Are you feeling drained or dizzy, or experiencing unexplained muscle cramps? Your body might be sending you an SOS about your electrolyte levels. These tiny charged particles play a huge role in keeping you functioning at your best—and when they’re out of whack, your whole system can feel off kilter.
Here, we’ll tap into the world of electrolytes and uncover the sneaky signs that might indicate your body’s electrical system needs a tune-up. From subtle shifts in your mood and energy to more obvious physical symptoms such as spasms, cramps, and headaches, we’ll explore how electrolyte imbalances can impact your daily life and what you can do about it.
- ABOUT OUR EXPERTS: Bonnie Taub-Dix, R.D.N., is a registered dietitian, host of the Media Savvy Podcast, and creator of Better Than Dieting. Karen Linardakis-Cooney, B.C.H.H.P., C.N., is a board-certified holistic health practitioner and nutritionist with The Vitamin Shoppe. Emily Fultz, M.S., R.D.N., L.D.N., is the registered dietitian behind Fit With Food.
Why Might Electrolytes Be Imbalanced?
Electrolytes are minerals we must acquire from our diets, making them “essential.” They include “sodium, potassium, chloride, calcium, magnesium, bicarbonate, and phosphate, which play important roles in regulating muscle contractions, blood pressure, fluid balance, and brain function,” explains dietitian Bonnie Taub-Dix, R.D.N., host of the Media Savvy Podcast and creator of Better Than Dieting.
According to Taub-Dix, electrolyte imbalance occurs when levels of certain minerals in your body’s fluids are too high or too low to maintain proper cellular function and overall health.
The culprits behind these imbalances can vary but often stem from everyday activities such as intense exercise without enough hydration (especially if there’s heavy sweating or a hot climate involved) and low mineral intake, Taub-Dix says. Certain chronic health conditions, like kidney disease, heart failure, and liver disease, can also impair your body’s ability to regulate electrolytes effectively.
Acute illness-related vomiting or diarrhea can also do a number on electrolyte balance, shares Taub-Dix. Often, these circumstances deplete electrolyte stores (particularly sodium and potassium).
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Even seemingly harmless habits, such as following a low-sodium diet, drinking too little water, or drinking too much water without replenishing electrolytes (including salt), can upset your body’s delicate balance of minerals.
Furthermore, certain medications, such as diuretics or laxatives, can affect electrolyte levels by altering fluid balance in the body.
Finally, extreme dieting and eating disorders, as well as excessive alcohol consumption, can all contribute to electrolyte imbalances, highlighting the importance of maintaining a balanced diet and lifestyle for optimal levels.
Common Signs of An Electrolyte Imbalance
“Many people walk around feeling lightheaded, irritable, and exhausted without realizing that they might be dehydrated or lacking essential electrolytes,” says Taub-Dix. But how do you know if you’re experiencing an electrolyte imbalance versus another health issue, such as dehydration or an illness?
Below are signs that you may need to increase or decrease your intake of certain electrolytes to get your health back on track:
Dizziness And Lightheadedness
Feeling unsteady, off-balance, woozy, faint, or disoriented can occur when electrolytes, particularly sodium, are out of balance, explains Taub-Dix. Sodium helps regulate blood pressure and fluid balance, so when sodium levels drop too low (a condition known as hyponatremia, which is a common cause of emergency room visits), dizziness and lightheadedness often ensue.
If you feel scared you might pass out or lack your normal coordination and clarity, you may need more sodium (and/or other minerals), explains Karen Linardakis-Cooney, B.C.H.H.P., C.N., a board-certified holistic health practitioner and nutritionist with The Vitamin Shoppe. Often, a combination of lightheadedness plus increased thirst and weakness points to electrolyte issues.
Fatigue or Weakness
Feeling unusually tired or weak are other common signs of an electrolyte imbalance, explains Cooney. Sodium, magnesium, and potassium are crucial for muscle function and energy levels. If these electrolytes are low or imbalanced, you may experience wiped-out energy and lethargy—and your physical performance may tank.
Brain Fog and Mood Changes
Electrolyte imbalances can affect cognitive function as well as physical coordination. Low levels of sodium or potassium can lead to restlessness, confusion, poor concentration, and brain fog, while low magnesium is tied to feelings of unease, tension, and even anxiety.
“Working with athletes and active people, I see this situation a lot,” shares dietitian Emily Fultz, M.S., R.D.N., L.D.N., of Fit With Food. “Confusion is a common symptom.”
Muscle Cramps and Spasms
Muscle cramps and spasms often result from insufficient potassium and magnesium (which are essential for proper muscle function), so experiencing them can tip you off to an electrolyte issue, Cooney says.
Look out for painful cramps, muscle twitching, and spasms, particularly during and after exercise or other intense activity, says Taub-Dix. In some cases, cramps and spasms may be accompanied by numbness and/or tingling in your hands and feet, Cooney adds, which can result from potassium and magnesium insufficiency.
Digestive Issues
Lacking magnesium, potassium, sodium, and other minerals can cause a range of gastrointestinal problems, ranging from constipation and diarrhea to nausea, stomach pains, and vomiting.
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For instance, low potassium can contribute to constipation, while low sodium levels might lead to nausea and diarrhea. Lack of magnesium has also been tied to constipation, which is why many people supplement with magnesium (especially magnesium oxide or citrate) to support digestive regularity.
Dryness And Swelling
“Less commonly recognized signs of an electrolyte imbalance are dry mouth or dry skin, swelling around the eyes, and edema (swelling due to fluid retention, which often affects the extremities),” Cooney says. These symptoms might occur alongside cravings for salty foods, which Cooney notes “can be a sign that your body is trying to compensate for low sodium levels.”
Severe Symptoms
The heart, being a major muscle, can be affected by electrolyte imbalances, especially related to sodium, potassium, or magnesium. Imbalances in these minerals can affect heart rhythms and blood pressure, such as by causing irregular or fast heartbeats.
If you experience these symptoms, it can potentially be a sign of a more severe imbalance, so it’s best to seek medical attention right away.
According to the American Heart Association, if an electrolyte imbalance becomes severe, it may possibly become life-threatening. Fultz warns, “If an imbalance goes untreated, it could lead to more severe consequences such as seizures and possibly cardiac arrest.”
Always visit the emergency room or your doctor if you experience symptoms that may point to a heart attack or stroke, such as sudden chest pain or pressure, shortness of breath, numbness or weakness (especially on one side of the body), severe headache, difficulty speaking, and vision problems.
Your provider can utilize an electrolyte panel to check your levels and provide guidance on treatment options, such as the use of medications, supplements, or IVs to replace lost electrolytes.
How to Ensure Your Electrolytes Are in Balance
Now that you know which types of negative effects are associated with imbalanced electrolytes, here are some tips to help keep your levels in check:
Stay hydrated
Drink water throughout the day, and make sure to have some extra if you’re sweating heavily, suggests Cooney, as well as if you’re experiencing vomiting, diarrhea, or have a condition that requires increased sodium intake, such as POTS (Postural Orthostatic Tachycardia Syndrome).
“You may also want to limit drinks containing caffeine or alcohol since they can have a dehydrating effect,” notes Taub-Dix.
Eat electrolyte-rich foods
Incorporate foods rich in electrolytes into your diet, such as bananas, oranges/orange juice, leafy greens like spinach, potatoes, milk and dairy products, almond milk, nuts, seeds, and other fruits and veggies, recommends Taub-Dix. Most people can also benefit from consuming nuts, cheeses, broths, and fermented foods, which provide sodium. Here are some of the top food sources for key electrolytes to focus on:
- Sodium: table salt, olives, cheese, broths and soups, fermented foods like sauerkraut or kimchi
- Potassium: bananas, sweet potatoes, spinach, avocados, beans
- Magnesium: nuts, seeds, whole grains, dark leafy greens, dark chocolate
- Calcium: dairy products, leafy greens, sardines, fortified plant milks
- Chloride: table salt, seaweed, olives, tomatoes
- Phosphorus: meat, poultry, fish, dairy, nuts, seeds
- Bicarbonate: fruits and vegetables (especially leafy greens)
Recruit electrolyte Supplements
Electrolyte beverages can be beneficial, especially if you are engaging in intense exercise for more than 60 minutes or experiencing fluid loss due to being ill, suggests Cooney. “In certain cases, water alone may not do the trick to keep you hydrated, so you might need an electrolyte replacement beverage,” agrees Taub-Dix.
Given the wide variety of electrolyte drinks and mixes out there, you may need to do a little experimenting to pinpoint the best option for you. “Every individual needs a different amount of sodium depending on their activity level, health, and sweat loss,” Fultz notes. “A good rule of thumb for adults is to aim for 200 to 300 milligrams of sodium per 16 to 20 fluid ounces.” Additionally, if you need the electrolytes but don’t want the sugar, look for sports drinks or packets that are sugar-free or made with no-calorie sweeteners, such as stevia, Taub-Dix suggests.
Not sure where to start? Cooney loves Transparent Labs Peach Mango Hydrate Electrolyte Formula (a higher-sodium option good for heavy sweaters that contains over 800 milligrams of total minerals plus powdered coconut water) and BodyTech Watermelon Electrolyte Fizz (which is low in sodium and provides a slew of vitamins in addition to key electrolytes).
Don’t Go Overboard
Consuming excessive amounts of electrolytes, particularly sodium and potassium, can lead to health issues such as changes in blood pressure and swelling, so it’s important to ensure you don’t overdo it.
When in doubt, check in with a dietitian who can help you determine how much supplemental electrolytes you might benefit from based on factors like your activity level and sweat rate. After all, “people with kidney conditions or high blood pressure may need to avoid electrolyte drinks if their diet already meets their limit,” Fultz notes.
Of course, you also need to be mindful of sodium intake through food. “Most healthy adults shouldn’t consume more than 2,300 milligrams of sodium per day, but many of us take in double this amount from food alone,” says Fultz. The best ways to do this: choose fresh, home-cooked foods instead of processed ones, ask restaurants to hold the salt, and read food labels carefully, the experts suggest.