Electrolytes under the microscope – why are they so important for hydration, energy and muscle function?

Electrolytes take part in almost all of the processes that sustain the functions of living cells and therefore they are responsible for the normal functioning of the body. They take part in regulating the body’s water balance, the conduction of nerve impulses, muscle function and maintaining acid-base balance.

A deficiency of electrolytes or an excess of them may affect wellbeing, concentration, the body’s capacity for exertion and, in some situations, health safety as well. Current scientific guidelines emphasise the importance of proper hydration and a balanced intake of minerals both in physically active people and in those leading a sedentary lifestyle. It is therefore worth knowing what electrolytes are, when the body needs more of them and how to support their normal level in line with current medical knowledge.

What are electrolytes and how do they work?

Electrolytes are minerals present in the body fluids in the form of positive or negative ions. Their presence makes it possible to conduct electrical impulses between cells, which is important for the functioning of the nervous system and of the skeletal and smooth muscles (including the heart).

The most important electrolytes include sodium, potassium, magnesium, calcium and chlorides. Each of them performs separate functions, but they work together to maintain the body’s homeostasis.

Sodium is responsible above all for regulating water balance and osmotic pressure. It is lost together with sweat, which is why the requirement for it may rise during intense exertion or hot weather. Potassium takes part in nerve conduction and muscle function, including that of the heart muscle. Magnesium supports the functioning of the nervous system and the energy processes taking place in the cells. Calcium affects not only the condition of the bones but also the mechanism of muscle contraction and the conduction of nerve signals.

A normal concentration of electrolytes is constantly controlled by the body, mainly by means of the kidneys and the hormones that regulate water and electrolyte balance. Even small disturbances in the level of electrolytes in the body may cause a deterioration in wellbeing, heart rhythm disorders, weakness or problems with concentration.

Why are electrolytes crucial for hydration?

The hydration of the body does not depend solely on the amount of water that is drunk. The body’s ability to retain fluids and to distribute them properly between the cells is also important.

Electrolytes help to maintain the balance of fluids inside and outside the cells. Sodium and chlorides support the retention of water in the body, while potassium is responsible for the balance of intracellular fluids. Too low a level of electrolytes may lead to dehydration even when the amount of fluid taken in seems sufficient.

According to the World Health Organisation (WHO), adequate hydration is one of the basic elements supporting the functioning of the body during high temperatures and physical exertion. In practice this means that water alone is not always enough to make up for the losses that arise during heavy sweating.

In certain situations preparations containing electrolytes may be helpful, especially in people who are physically active, work in high temperatures or are exposed to increased loss of fluids. One example is the BestElectrolytes supplement, which contains ingredients that support water and electrolyte balance.

More information on the importance of hydration can also be found in the article: the role of electrolytes in hydrating the body.

Electrolytes and the energy and capacity of the body

A normal level of electrolytes affects not only hydration but also the processes connected with the production of energy. The symptoms of a deficiency of electrolytes most often include a feeling of tiredness, problems with concentration and a poorer tolerance of physical exertion.

Magnesium takes part in the energy conversions connected with ATP, that is the basic carrier of energy in the cells. Potassium and sodium are responsible for neuromuscular conduction, which determines the proper contraction of the muscles during physical activity.

Research indicates that dehydration exceeding around 1.4 per cent of body weight may reduce the capacity for exertion and cognitive function. For this reason an adequate intake of fluids and electrolytes is recommended both for athletes and for people carrying out intense physical work.

The guidelines of the American Diabetes Association (ADA) point out that disturbances of water and electrolyte balance may also occur more frequently in people with diabetes, particularly when the level of glucose is raised and the loss of fluids is increased.

The effect of electrolytes on muscle function and the nervous system

The muscles and the nervous system are among the structures that are particularly sensitive to changes in the level of electrolytes. A lack of electrolyte balance makes the proper conduction of nerve impulses difficult, which may show itself as cramps, muscle tremors or general weakness.

During the contraction of the muscles, ions of sodium, potassium and calcium move between the inside of the cell and its surroundings. This process makes it possible to conduct nerve impulses and to control muscle tension.

A deficiency of magnesium may increase neuromuscular excitability, which in some people is linked with a more frequent occurrence of muscle cramps. Too low a level of sodium, in turn, may lead to neurological disturbances such as headaches or a feeling of disorientation.

It is worth remembering that the symptoms connected with electrolyte disturbances are non-specific and may have various causes. If the complaints persist, consultation with a doctor and possibly laboratory tests are necessary.

When does the risk of electrolyte deficiency increase?

Not everyone needs additional supplementation with electrolytes. There are situations, however, in which the body loses more of them than usual or has an increased requirement.

The most common factors that increase the risk of disturbed electrolyte balance include:

• intense physical exertion;

• high ambient temperature;

• fever;

• diarrhoea and vomiting;

• the use of certain diuretic medicines;

• a diet very low in minerals;

• chronic metabolic diseases.

Replenishing electrolytes is particularly important for older people. With age, the sensation of thirst and the body’s ability to maintain the balance of fluids may decrease, which causes a loss of electrolytes.

In everyday prevention an appropriately balanced diet is important. Natural sources of electrolytes include, among others, vegetables, fruit, dairy products, nuts and mineral water. Additional electrolytes may be considered in situations of increased requirement, but supplementation should be adapted to individual needs.

Frequently asked questions (FAQ)

A short section of questions and answers helps to organise the most important information about electrolytes and their effect on the body. The answers below are based on current medical knowledge and on the concerns most frequently reported by patients.

What are the symptoms of a deficiency of electrolytes?

The symptoms may include weakness, tiredness, headaches, muscle cramps, dizziness and problems with concentration. In more severe cases, heart rhythm disorders or neurological disturbances may occur.

What causes electrolyte disturbances?

The most common causes are dehydration, heavy sweating, diarrhoea, vomiting, certain medicines as well as kidney disease and metabolic disorders. The risk also rises during hot weather and intense physical exertion.

Do electrolytes help with dizziness?

If dizziness results from dehydration or disturbed electrolyte balance, replenishing fluids and electrolytes may help to ease the symptoms. In the case of frequent or severe complaints, medical consultation is necessary.

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