Electrolytes Explained: Sodium, Potassium, and Magnesium
Electrolytes are minerals that carry an electric charge in your body fluids, and they're essential for muscle contractions, nerve signaling, and keeping fluid balanced inside and outside your cells.
Sodium
Sodium helps regulate fluid balance and blood pressure. The American Heart Association recommends adults keep intake under 2,300 mg per day, with an ideal limit closer to 1,500 mg for most people — though athletes who sweat heavily may need more, not less.
Potassium and magnesium
Potassium works alongside sodium to regulate fluid balance and supports healthy blood pressure and muscle function; it's abundant in bananas, potatoes, beans, and leafy greens. Magnesium supports muscle and nerve function, blood sugar control, and bone health, and is found in nuts, seeds, whole grains, and leafy greens.
Do you need a sports drink?
For workouts under an hour at moderate intensity, plain water is typically enough to stay hydrated. For longer or more intense sessions — especially in heat — an electrolyte drink can help replace the sodium and fluid lost through sweat.
Put it into practice
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Frequently Asked Questions
Muscle cramps, fatigue, irregular heartbeat, and headaches can all signal an imbalance, though these symptoms have many other possible causes — see a doctor if they persist.
Medical disclaimer
This article is for general informational and educational purposes only and isn’t a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with questions about your specific health situation.
