Electrolytes

Electrolytes are minerals that carry an electrical charge in your body. They include sodium, potassium, chloride, magnesium, calcium, and phosphate. These minerals help your body maintain fluid balance, support muscle function, and keep your nerves working properly.

You lose electrolytes through sweat, urine, and other body fluids. When you lose too many electrolytes without replacing them, you may feel tired, dizzy, or develop muscle cramps. Electrolyte supplements come in powders, tablets, liquids, and ready-to-drink beverages.

These supplements are available without a prescription. Athletes, people who work outdoors, and those recovering from illness often use them. They help restore mineral balance quickly and support proper hydration.

• Rehydration after exercise or physical activity
• Fluid replacement during or after illness with vomiting or diarrhea
• Heat exposure and excessive sweating
• Hangover recovery and alcohol-related dehydration
• Travel-related dehydration from flying or altitude changes
• Support for low-carb or ketogenic diets
• Maintaining hydration in hot weather or outdoor work

Electrolytes work by helping your cells maintain the right amount of water inside and outside their walls. Sodium and chloride help regulate fluid volume in your blood and tissues. Potassium helps your heart beat regularly and your muscles contract properly. When these minerals are balanced, your body can absorb water more effectively than drinking plain water alone.

When you take an electrolyte supplement, the minerals dissolve in your digestive system. Your small intestine absorbs them into your bloodstream. Your kidneys then help distribute them throughout your body and remove any excess through urine. This process helps restore normal mineral levels and improves hydration faster than water alone.

Most electrolyte drinks and powders contain 200 to 500 milligrams of sodium and 100 to 400 milligrams of potassium per serving. Follow the package directions for mixing and serving sizes. Many people use one serving during or after exercise. Some people take them once or twice daily during hot weather. Drink additional plain water alongside electrolyte supplements. If you have kidney disease, heart problems, or high blood pressure, talk to your doctor before using electrolyte supplements regularly.

• Mild stomach upset or nausea
• Bloating or gas
• Increased thirst
• Frequent urination
• Mild headache

Taking too much can cause serious problems. High sodium levels may raise blood pressure or cause swelling. High potassium levels can cause irregular heartbeat, muscle weakness, or heart problems. Stop using and contact a doctor if you develop severe nausea, vomiting, confusion, irregular heartbeat, or muscle weakness.

• Blood pressure medications may interact with sodium content
• Diuretics or water pills can affect electrolyte balance
• Potassium-sparing diuretics combined with potassium supplements may cause dangerous levels
• ACE inhibitors and ARBs may increase potassium levels
• Kidney disease requires careful monitoring of all electrolytes
• Heart failure medications may require sodium restriction
• Diabetes medications may need adjustment with high-sugar electrolyte drinks

If you use electrolyte supplements regularly, monitoring your sodium, potassium, and chloride levels helps ensure they stay in a healthy range. Blood tests can detect imbalances before they cause symptoms. People with kidney disease, heart problems, or high blood pressure should check their levels every 3 to 6 months. Athletes and healthy adults using electrolytes occasionally may benefit from annual testing. Rite Aid offers blood testing services that measure over 200 biomarkers, including all major electrolytes. Two tests per year help you track how your body responds to supplementation and physical activity.