{"id":15472,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=15472"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"recharging-your-batteries-a-guide-to-electrolytes","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/recharging-your-batteries-a-guide-to-electrolytes\/","title":{"rendered":"Recharging your batteries: a guide to electrolytes"},"content":{"rendered":"

It may be hard to believe, but much of what is required for our bodies to function comes from small electrical charges. These charges are sent around the body and contribute to things like muscle contraction, nerve function, repairing of damaged tissue and hydration.<\/p>\n

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What are electrolytes, and why do we need them?<\/h4>\n

Electrolytes provide these electric charges and are essential chemicals that conduct electricity when they are mixed with water.
\nOur bodies need to maintain a good electrolyte level so they can perform all its various functions.
\nSeveral different electrolytes in our body need to be topped up regularly. These include potassium, sodium, calcium, bicarbonate, chloride, phosphate and magnesium.
\nFrom reading that list, you immediately start thinking of common sources for some electrolytes. Calcium, for example, can be found in dairy products, such as milk or cheese.
\nWhen we sweat during and after exercise, we predominantly lose sodium and potassium, so we should look for these electrolytes sources to replenish our levels.<\/p>\n

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What happens to our bodies when our electrolytes are low?<\/h4>\n

Think of an electric battery. When its power source is low, it needs recharging, and this is the same thing for the human body. When we have low electrolyte levels in our system, our \u2018batteries\u2019 need recharging.
\nLow levels of electrolytes in the body can cause fatigue, headaches and dehydration. In the long-term, consistently low levels of electrolytes can lead to kidney and heart disease.<\/p>\n

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How can I replace lost electrolytes?<\/h4>\n

Electrolytes lost through exercise are most likely to be sodium and potassium (that\u2019s why our sweat has a salty taste to it). Still, all types of electrolytes are required to maintain healthy body function.
\nThe food we eat and the liquids we drink provide many rich sources of electrolytes that contribute to our health in different ways. For example, bananas are rich in potassium, which is probably why you see professional tennis players munching on them in their breaks between games.<\/p>\n

Food<\/h4>\n

Here is a list of other foods and liquids which provide electrolytes:<\/p>\n