🧬 Category & Role

Category: Hydration & Mineral Balance
Essentiality: Essential
Primary role: Fluid balance • Nerve signalling • Muscle contraction

🌿 Plain-Language Summary

Electrolytes are charged minerals dissolved in body fluids. They regulate hydration, maintain acid–base balance, and enable nerves and muscles (including the heart) to function properly.

⚡ Key Electrolytes & Functions

🧩 Everyday Scenarios

• 🌞 Hot weather, long exercise, heavy sweating → fluids + electrolytes may be needed
• 🤢 Vomiting or diarrhoea → seek medical advice if persistent; oral rehydration solutions can help restore balance
• 🩺 Low-salt diets or high-potassium foods can affect blood pressure — check with your clinician

💡 Practical Tips

• Use water as your base; add electrolytes only when losses are high
• Prioritise food first: fruits/veg for potassium, dairy/greens for calcium, nuts/legumes for magnesium
• Check sports drink labels for sodium and sugar content

📊 Evidence Snapshot

• 🔬✅ Well-established: Electrolyte balance is vital for hydration, nerve signalling, and heart rhythm
• 🧪⚖️ Emerging: Personalised electrolyte replacement may improve endurance performance and recovery