Signs You Might Be Suffering from Low Electrolytes (and How to Fix It)

When you hear the word “electrolytes”, you might think of athletes guzzling sports drinks after an intense workout. But let me tell you, electrolytes aren’t just for the gym crowd—they’re for all of us. If you’ve ever felt drained, foggy, or wondered why your energy dips even when you’re “hydrated”, you might be dealing with low electrolytes—a common but overlooked health concern.
These essential minerals do so much more than keep you hydrated—they power your body’s critical functions and help you feel like your best self. Electrolytes regulate everything from muscle contractions to mental clarity, yet many people overlook how vital they are. Let me break down what they are, why they matter, and how you can spot the signs that your body might be crying out for more of them.
What Are Electrolytes and Why Do They Matter?
Electrolytes are minerals like sodium, potassium, magnesium, calcium, and chloride. They’re small but mighty, carrying electrical charges that help your body function properly. Without them, things can go haywire.
Here’s what they do:
- Hydration: They help your cells absorb water—not just pass it through.
- Energy: Electrolytes drive the chemical reactions your body needs to stay energized.
- Nerve and Muscle Function: Every muscle contraction and nerve signal relies on them.
- Blood Pressure Control: Electrolytes like potassium and sodium help regulate blood pressure and maintain heart health.
An imbalance in these minerals can lead to serious complications. For example, when blood sodium or blood potassium levels are too low or too high, it can disrupt hydration and energy levels, affecting how you feel and function. Maintaining normal blood sodium levels is crucial to preventing symptoms like dizziness, confusion, or fatigue.
Research highlights the critical role of electrolytes in maintaining overall balance and how imbalances can lead to life-threatening conditions, especially when they affect sodium and potassium levels. Electrolytes also play an essential role in sodium-potassium balance, which directly impacts muscle contractions and nerve signaling. If this balance is disrupted, it can cause everything from muscle cramps to irregular heart rhythms.
Signs of Low Electrolytes
How can you tell if you need more electrolytes? The signs aren’t always obvious. Sometimes, we chalk them up to being tired or overworked, but they’re worth paying attention to:
Physical Signs:
- Persistent fatigue, even after a full night’s sleep
- Muscle cramps or weakness, especially after light activity
- Feeling dizzy or lightheaded when standing
Mental Signs:
- Trouble focusing or that “brain fog” feeling
- Irritability or unexpected mood swings
Hydration Struggles:
- Drinking plenty of water but still feeling thirsty
- Frequent bathroom trips, which flush out even more electrolytes
Symptoms like these could indicate low sodium dehydration or imbalances in other critical minerals like potassium or magnesium. Even slight imbalances can leave you feeling off your game. For example, low serum potassium can result in muscle weakness, while low magnesium levels can lead to irritability and headaches.
A clinical study comparing oral rehydration solutions and sports drinks showed the importance of tailored hydration strategies to retain fluids and support recovery after dehydration. Whether through dietary sources or supplements, replenishing electrolytes can significantly improve your energy, focus, and hydration.
Myths About Electrolytes
There are a lot of misconceptions about electrolytes, so let’s clear some of them up:
Myth 1: Electrolytes Are Just for Athletes
This is one of the most common myths I hear. While it’s true that athletes lose electrolytes through sweat, so do the rest of us—even during normal activities. Stress, poor diet, or even a long day running errands can deplete your electrolyte reserves.
Myth 2: Drinking More Water Is the Answer
Hydration isn’t as simple as drinking more water. In fact, too much water without electrolytes can dilute your sodium levels, leading to a condition called low sodium hyponatremia. This can cause fatigue, confusion, and even more serious health concerns.
Myth 3: All Electrolyte Drinks Are Healthy
If you’ve browsed the sports drink aisle, you know most options are loaded with sugar and artificial ingredients. These drinks might give you a quick boost but often come with unwanted side effects. Instead, try a natural option:
- 16 ounces of water
- A pinch of sea salt
- A squeeze of lemon juice
This simple, DIY electrolyte water is free of the junk you’ll find in most store-bought options and helps restore essential minerals without unnecessary additives.
How to Restore Electrolyte Balance
If you’ve realized you might be dealing with low electrolytes, the good news is that it’s often easy to fix with some intentional changes. Here’s how to get your levels back on track:
1. Focus on Whole Foods
Electrolytes are naturally found in many nutrient-dense foods. Adding these to your diet can make a big difference:
- Sodium: Found in high-quality sea salt or lightly salted broths.
- Potassium: Load up on avocados, bananas, spinach, and sweet potatoes.
- Magnesium: Include nuts, seeds, dark chocolate, and leafy greens.
- Calcium: Dairy products, fortified plant-based milks, and kale are great sources.
Personally, I love making a quick smoothie with spinach, avocado, and a splash of almond milk to hit multiple electrolyte-rich ingredients in one go. It’s a simple way to boost your intake and feel more energized.
2. Hydrate Intentionally
Drinking water is important, but without electrolytes, it can leave you feeling more depleted. Try this DIY electrolyte water:
- 16 ounces of water
- A pinch of sea salt
- A squeeze of fresh lemon juice
- A teaspoon of honey for a natural touch of sweetness
This homemade solution works wonders for me, especially on days when I’ve been extra active or stressed. It’s also a great option if you’re looking for a clean and affordable alternative to store-bought drinks.
3. Supplement Smartly
Sometimes, food and water aren’t enough—especially if you’re recovering from illness, fasting, or working out intensely. That’s when high-quality electrolyte supplements come in. Look for products with a balance of sodium, potassium, magnesium, and chloride, without unnecessary sugars or additives.
My Top Electrolyte Product Recommendations
If you’re looking to replenish your electrolytes with high-quality products, here are a few I personally use or trust:
1. LMNT Sparkling Electrolyte Drink
LMNT is one of my go-to electrolyte products. It’s designed with a no-nonsense formula—zero sugar, no artificial additives, and just the right balance of sodium, potassium, and magnesium. Whether you’re fasting, working out, or just needing a hydration boost, this mix keeps things simple and effective. Plus, the flavors like Grapefruit Salt and Citrus Salt are refreshing and clean.
2. LMNT Zero Sugar Electrolytes
Another favorite from LMNT, this drink mix offers a convenient, science-backed way to replenish your body. Each stick pack provides 1000 mg sodium, 200 mg potassium, and 60 mg magnesium—perfect for hydration, energy, and muscle support. It’s free of sugar and artificial additives, making it a clean option for active lifestyles, keto diets, and fasting.
3. Pure Encapsulations Magnesium Glycinate
When it comes to magnesium, this is a brand I trust for its purity and high absorption rate. Magnesium is a key electrolyte that supports muscle relaxation, heart health, and stress management—areas where many women fall short.
4. Nobi Nutrition Magnesium Glycinate 500mg
For a budget-friendly option that doesn’t compromise on quality, this high-absorption magnesium glycinate is a fantastic choice. It’s designed to support muscle recovery, sleep, and nerve health, making it ideal for replenishing your electrolytes after a long day.
5. Pure Encapsulations Calcium Citrate
Calcium isn’t just for bone health—it’s an essential electrolyte that supports nerve function, muscle contractions, and cardiovascular health. I trust Pure Encapsulations for their clean, allergen-free formulations.
Why Electrolytes Are for Everyone
It’s easy to think electrolytes only matter if you’re sweating buckets at the gym, but they play a role in nearly every lifestyle:
- For Busy Moms: Managing kids, work, and life can drain your energy. Restoring electrolytes can help you power through your day without the afternoon crash.
- For Women Under Stress: Stress increases cortisol levels, which can disrupt your body’s natural electrolyte balance. Replenishing them helps your body handle stress better.
- For Those Who Fast: Fasting is great for metabolic health, but it can deplete your electrolytes, leading to dizziness or fatigue. Adding electrolytes to your fasting routine can help you stay energized and focused.
I’ve seen firsthand how optimizing electrolytes improves energy, focus, and overall well-being—no matter what stage of life you’re in. It’s not about doing more; it’s about giving your body what it needs to thrive.
Takeaway
Electrolytes aren’t just for athletes—they’re essential for anyone who wants to feel their best. If you’ve been experiencing symptoms like fatigue, brain fog, or muscle cramps, it might be time to consider your electrolyte levels. Start by adding more electrolyte-rich foods to your diet, hydrating intentionally, and using clean supplements if needed.
Small adjustments to your electrolyte intake can have a big impact on how you feel. Trust me—it’s worth it.
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References
Apostu, M. (2014). A strategy for maintaining fluid and electrolyte balance in aerobic effort. Procedia-Social and Behavioral Sciences, 117, 323-328.
Bockenhauer, D., & Zieg, J. (2014). Electrolyte disorders. Clinics in perinatology, 41(3), 575-590.
Cleveland Clinic. (2022, August 13). Electrolyte imbalance. Cleveland Clinic Health Library. Retrieved January 8, 2025, from https://my.clevelandclinic.org/health/symptoms/22254-electrolyte-imbalance
Ly, N. Q., Hamstra-Wright, K. L., & Horswill, C. A. (2023). Post-Exercise Rehydration in Athletes: Effects of Sodium and Carbohydrate in Commercial Hydration Beverages. Nutrients, 15(22), 4759.
Schiefermeier-Mach, N., Egg, S., Erler, J., Hasenegger, V., Rust, P., Koenig, J., & Purtscher, A. E. (2020). Electrolyte intake and major food sources of sodium, potassium, calcium and magnesium among a population in western Austria. Nutrients, 12(7), 1956.
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Who is Shawn Wells?
Although I’ve suffered from countless issues, including chronic pain, auto-immunity, and depression, those are the very struggles that have led me to becoming a biochemist, formulation scientist, dietitian, and sports nutritionist who is now thriving. My personal experiences, experiments, and trials also have a much deeper purpose: To serve you, educate you, and ultimately help you optimize your health and longevity, reduce pain, and live your best life.
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