Electrolytes: Why We Need Them and How to Increase Them Naturally

Water makes up between 50% and 65% of total body weight in adults (Mayo Clinic, 2023). In the UK, hydration awareness has increased significantly in recent years, particularly among gym-goers, runners, plant-based eaters, sauna users and individuals following ketogenic or low-carbohydrate diets. Yet hydration is frequently misunderstood. Drinking more water does not automatically mean you are properly hydrated. True hydration at the cellular level depends on electrolytes.

Electrolytes are electrically charged minerals that dissolve in fluids such as blood, urine and sweat. They regulate how water moves through the body, how nerves transmit signals and how muscles contract. Even mild dehydration — defined as a 1–2% loss of body weight from fluids — has been shown to impair cognitive performance, increase fatigue and reduce physical endurance (WHO; Mayo Clinic).

Across the UK, electrolyte imbalance may occur during summer heatwaves, long-distance events such as marathons, high-intensity gym sessions, fasting protocols and ketogenic dieting. But beyond lifestyle trends, electrolytes are fundamental to human survival.

Quick Jump-To Guide

What Electrolytes Are ｜ Hydration & Mineral Balance｜Electrolytes & the Keto Diet｜Imbalance Symptoms｜Natural Food Sources｜DIY Electrolyte Drinks｜Mineral-Rich Recipes

 

What Electrolytes Are and How They Work

Electrolytes are minerals that carry a positive or negative electric charge when dissolved in water (Cleveland Clinic; MedlinePlus). When table salt dissolves, it separates into sodium and chloride ions. These charged particles allow bodily fluids to conduct electricity.

Because the human body is largely water-based, it functions as an electrically active system. Every nerve impulse involves the movement of sodium and potassium across cell membranes. Muscle contraction depends on calcium entering cells. Magnesium stabilises electrical activity and supports relaxation after contraction.

The kidneys regulate electrolyte levels continuously, filtering excess minerals and maintaining stable concentrations in blood plasma. Even small deviations can alter muscle coordination, nerve signaling and blood pressure regulation.

The primary electrolytes include:

Sodium - the primary extracellular electrolyte and a key regulator of fluid balance. It determines how much water remains outside cells and influences blood volume and blood pressure.

Potassium - primarily functions inside cells and balances sodium’s effects. It supports heart rhythm stability, muscle contraction and cellular fluid regulation.

Magnesium - participates in more than 300 enzymatic reactions (NIH), including those involved in energy production and nerve transmission. It also plays a critical role in muscle relaxation and preventing excessive contraction.

Calcium - best known for supporting bone density, but it also initiates muscle contraction and supports nerve signalling. When calcium enters muscle cells, contraction begins.

Chloride - works closely with sodium to maintain fluid balance and blood volume. It also plays a role in producing stomach acid (hydrochloric acid), which supports digestion.

Phosphate - essential for energy production because it forms part of ATP (adenosine triphosphate), the molecule that stores cellular energy. Works alongside calcium to support bone structure and cellular repair mechanisms.

Bicarbonate - acts as a buffering agent that maintains blood pH between 7.35 and 7.45. Without adequate buffering, metabolic processes become unstable.

 

Hydration in the UK: Why Electrolytes Matter

Hydration is often simplified to “drink more water.” However, hydration is a dynamic process regulated by electrolytes. Sodium and potassium control fluid distribution between intracellular and extracellular compartments through osmosis.

In the UK, hydration needs fluctuate seasonally. During summer heatwaves, sweat losses increase. Research shows sweat sodium concentration can range from 460 mg to over 1,800 mg per litre, depending on genetics and acclimatisation.

Replacing only water after significant sweating can dilute sodium levels. This is why hydration strategies often emphasise mineral balance rather than fluid volume alone.

The Mayo Clinic estimates average total daily fluid needs at:

2.7 litres for women

3.7 litres for men

Around 20% of this comes from food, but mineral intake must also be sufficient.

Hydration depends on a coordinated balance of electrolytes rather than water alone. Sodium regulates fluid outside cells and supports blood volume, while potassium maintains fluid balance inside cells. Magnesium contributes to cellular energy production, and chloride works with sodium to stabilise circulation and acid–base balance. When these minerals are in balance, water can move efficiently throughout the body and support normal physiological function.

Proper hydration supports:

Stable energy levels
Adequate electrolyte balance supports efficient ATP production, the body’s primary energy source. When sodium and magnesium levels are sufficient, cells can generate and use energy more effectively throughout the day.

Cognitive clarity
Even mild dehydration (1–2% fluid loss) has been linked to reduced concentration and mental performance. Balanced sodium and potassium levels help maintain nerve signalling and optimal brain function.

Normal blood pressure
Sodium and potassium work together to regulate fluid volume within blood vessels. When properly balanced, they support healthy vascular tone and circulation.

Temperature regulation
Electrolytes help control sweating and fluid redistribution during heat exposure. Maintaining sodium levels is particularly important for effective thermoregulation.

Physical endurance
Muscle contraction depends on sodium, potassium and calcium balance. Adequate electrolyte levels help reduce fatigue and support sustained performance during exercise.

Hydration is therefore a balance between water and electrolytes — not water alone.

 

Electrolytes and the Keto Diet in the UK

Low-carbohydrate and ketogenic diets have become increasingly popular in the UK for metabolic health and weight management. However, carbohydrate restriction lowers insulin levels. Reduced insulin signals the kidneys to excrete sodium more rapidly.

As sodium is lost, water follows. This explains the rapid “water weight” reduction often seen during the first week of keto dieting. Alongside sodium, potassium and magnesium may decline.

Symptoms commonly described as “keto flu” include:

Headaches
Dizziness
Muscle cramps
Fatigue
Brain fog

These symptoms frequently reflect electrolyte depletion rather than carbohydrate withdrawal alone.

The first 7–14 days of carbohydrate restriction are typically when electrolyte shifts are most noticeable.

During keto adaptation, attention to:

Moderate sodium intake
Magnesium-rich foods
Potassium-containing vegetables
Adequate fluid consumption

can significantly reduce discomfort.

Electrolyte awareness is particularly relevant for UK individuals experimenting with low-carb diets, intermittent fasting or extended fasting protocols.

 

Signs of Electrolyte Imbalance

Electrolyte imbalance can occur due to heavy sweating, vomiting, diarrhoea, excessive water intake or certain medications.

Symptoms vary depending on which electrolyte is affected but may include:

Muscle weakness or cramping
Fatigue
Headache
Nausea
Irregular heartbeat
Confusion

Severe imbalances require medical attention. However, mild imbalances are often lifestyle-related and manageable through dietary adjustments.

 

Natural Ways to Increase Electrolytes

For most UK adults, electrolyte balance can be maintained through regular intake of mineral-rich whole foods and sensible hydration habits. The body tightly regulates sodium, potassium, magnesium and calcium through the kidneys and hormonal signals. Supporting this system does not usually require extreme interventions — it requires consistent mineral intake across the day.

Electrolytes are generally better absorbed when consumed through whole foods. In natural food sources, minerals are delivered alongside fibre and organic compounds that support gradual absorption and stable fluid balance. For example, potassium from lentils or leafy greens enters circulation steadily, helping maintain intracellular hydration.

Some practical mineral benchmarks include:

1 cup cooked spinach → ~157 mg magnesium
½ cup cooked lentils → ~365 mg potassium
200g plain Greek yoghurt → ~300 mg calcium
1 gram mineral salt→ ~400 mg sodium

While these values may appear modest individually, total intake across meals contributes significantly to daily electrolyte sufficiency.

Electrolyte-rich foods widely available in UK supermarkets include:

Leafy greens → Magnesium
Lentils and beans → Potassium
Plain yoghurt and fermented dairy → Calcium
Pumpkin seeds and almonds → Phosphate
Avocados → Bicarbonate
Unrefined mineral salt → Sodium

Whole foods also provide fibre, antioxidants and balanced macronutrients that support metabolic stability and mineral retention. Importantly, electrolytes work together: sodium and potassium regulate fluid distribution, magnesium influences potassium transport and calcium balance depends partly on magnesium status.

For individuals engaging in intense exercise, sauna use, fasting or ketogenic dieting, mineral needs may temporarily increase. In these situations, targeted hydration strategies can complement a food-first approach.

The next section translates these principles into practical, everyday recipes.

 

How to Make a Natural Electrolyte Drink

Citrus Sea Salt Hydration Drink

Ingredients

500 ml water
Juice of ½ lemon
Juice of ½ orange
⅛ teaspoon sea salt (~150–200 mg sodium)
1 teaspoon honey (optional)

Instructions

Add water to a glass or bottle.
Squeeze citrus juice into water.
Stir in salt until dissolved.
Add honey if desired and mix well.

Estimated Mineral Values (approx.)

Sodium: 150–200 mg
Potassium: 150–200 mg (from citrus)
Magnesium: Trace
Calcium: Trace

Best for light exercise or warm weather.

 

Coconut Water Mineral Drink

Ingredients

250 ml coconut water
250 ml water
Pinch sea salt (~100 mg sodium)
Lime juice

Instructions

Combine coconut water and water.
Add salt and lime.
Stir gently and chill.

Estimated Mineral Values (approx.)

Potassium: 600–700 mg
Sodium: 100–150 mg
Magnesium: 15–25 mg
Calcium: 40–50 mg

Best for post-exercise recovery.

 

Apple Cider Vinegar Tonic

Ingredients

500 ml water
1 tbsp apple cider vinegar
⅛ tsp sea salt (~150 mg sodium)
Lemon juice

Instructions

Mix all ingredients.
Stir until dissolved.
Drink slowly.

Estimated Mineral Values (approx.)

Sodium: 150 mg
Potassium: 40–60 mg
Magnesium: Trace
Calcium: Trace

Best for morning hydration.

 

Electrolyte-Rich Food Recipes

Spinach & Lentil Bowl

Ingredients

½ cup dry lentils (or 1 cup cooked)
1 cup fresh spinach
1 tablespoon pumpkin seeds
1 tablespoon olive oil
Juice of ½ lemon
Pinch sea salt
Black pepper

Instructions

Rinse lentils and simmer 20–25 minutes until tender.
Drain and cool slightly.
Lightly sauté spinach for 1–2 minutes.
Combine lentils and spinach.
Drizzle olive oil and lemon juice.
Top with pumpkin seeds and season lightly.

Estimated Mineral Values (approx.)

Potassium: 700–800 mg
Magnesium: 120–150 mg
Calcium: 80–120 mg
Sodium: 100–200 mg (depending on salt added)

Supports potassium and magnesium intake.

 

Greek Yoghurt Mineral Bowl

Ingredients

200g plain Greek yoghurt
Handful fresh berries
1 tbsp crushed almonds
Small pinch sea salt
Optional drizzle honey

Instructions

Add yoghurt to bowl.
Top with berries and almonds.
Add small pinch of sea salt.
Drizzle honey if desired.

Estimated Mineral Values (approx.)

Calcium: 300–350 mg
Magnesium: 40–60 mg
Potassium: 250–300 mg
Sodium: 60–120 mg

Provides calcium and magnesium.

 

Avocado & Sea Salt Toast

Ingredients

1 slice wholegrain sourdough
½ ripe avocado
Juice of ¼ lemon
Pinch sea salt

Instructions

Toast sourdough lightly.
Mash avocado with lemon juice.
Spread on toast.
Sprinkle sea salt and serve.

Estimated Mineral Values (approx.)

Potassium: 400–500 mg
Magnesium: 30–40 mg
Sodium: 100–200 mg
Calcium: 20–30 mg

Provides potassium and sodium balance.

 

Bone Broth Soup

Ingredients

1 cup bone broth
½ cup chopped spinach
½ cup sliced carrots
Pinch sea salt
Black pepper

Instructions

Heat bone broth in saucepan.
Add carrots and simmer 5–7 minutes.
Add spinach and cook 1–2 minutes.
Season lightly and serve warm.

Estimated Mineral Values (approx.)

Sodium: 600–900 mg (varies by broth)
Potassium: 200–300 mg
Magnesium: 20–40 mg
Calcium: 30–60 mg

Supports sodium intake during keto adaptation.

 

Final Thoughts

Electrolytes regulate hydration, muscle contraction, nerve signaling, pH balance and energy production. They are essential for everyone — not just athletes.

In the UK, where gym culture, intermittent fasting, ketogenic diets and seasonal heat exposure are increasingly common, understanding electrolyte balance supports resilience and long-term health. Sweat loss, reduced carbohydrate intake and prolonged fasting can all increase mineral demands.

Hydration is not just about drinking more water. It is about maintaining mineral balance. Drinking water consistently throughout the day supports baseline hydration, but during prolonged fasting, extended exercise or heavy sweating, additional mineral support may be helpful. In these situations, adding an electrolyte concentrate, hydration sachets or even a small pinch of salt to water can help maintain sodium balance when dietary intake is lower.

Maintaining electrolyte awareness is a practical, sustainable approach to supporting overall physiological stability.

 

 

References

Cleveland Clinic. (2023). Electrolytes. https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes

Healthline. (2023). Electrolytes: What they are, functions, imbalance and sources. https://www.healthline.com/nutrition/electrolytes

Mayo Clinic. (2023). Water: How much should you drink every day? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

Mayo Clinic Health System. (2023). Water: Essential to your body. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/water-essential-to-your-body-video

MedlinePlus. (2023). Fluid and electrolyte balance. U.S. National Library of Medicine. https://medlineplus.gov/fluidandelectrolytebalance.html

National Institutes of Health, Office of Dietary Supplements. (2023). Magnesium fact sheet for health professionals. https://ods.od.nih.gov

UnitedHealthcare. (2023). What are electrolytes and why are they important? https://www.uhc.com/news-articles/healthy-living/electrolytes

World Health Organization. (2022). Oral rehydration salts: Production of the new ORS. WHO Press. https://www.who.int