By Michele Pflug, Registered Dietitian Nutritionist (RDN)
As temperatures rise, so does the risk of dehydration—especially for those who are active, working outdoors, or simply spending time in the heat. While drinking water is essential, replenishing electrolytes is just as important for maintaining fluid balance, preventing heat-related illnesses, and supporting overall health.
Now you may wonder…
In what quantities should I be consuming electrolytes? How often? I eat a lot of salt in my diet, why do I need them? What are electrolytes?
Well here are the answers!
What Are Electrolytes?
Electrolytes are minerals that carry an electric charge and are vital for many bodily functions, including muscle contractions, nerve signaling, and hydration. The main electrolytes include:
- Sodium
- Potassium
- Magnesium
- Calcium
- Chloride
We lose these minerals through sweat, and when they’re not replenished, symptoms like fatigue, muscle cramps, dizziness, or even heat exhaustion can occur. If you are the person who gets nauseous after a workout, feels sick in the heat, wakes up in the middle of the night with joint pain….READ ON…
Food First: Natural Sources of Electrolytes
From an RDN’s perspective, we promote food as your first source of electrolytes—especially when combined with adequate fluid intake.
- Potassium: Found abundantly in bananas, oranges, cantaloupe, spinach, and sweet potatoes. Potassium helps counterbalance sodium and supports muscle function. DID YOU KNOW….that potatoes have almost DOUBLE the potassium of a banana? It is my go to post workout fuel! Potassium can be EXTREMELY harmful in supplemental form- this is why we have a motto of “food first”.
- Sodium and Chloride: Found in table salt, broths, and pickled foods. These are crucial for fluid retention and nerve function, especially when sweating heavily.
- Magnesium: Present in nuts, seeds, whole grains, and leafy greens. It supports over 300 enzymatic reactions, including muscle and nerve health.
- Calcium: Found in dairy products, fortified plant milks, tofu, and leafy greens. Calcium is essential for muscle contraction and heart rhythm.
Smart Hydration Strategies
- Don’t rely solely on plain water. While important, it can dilute electrolyte levels if consumed excessively without adequate mineral intake. Don’t want to have supplemental electrolyte drink? Try milk!
- Pair fluids with food. For example, a smoothie made with Greek yogurt, banana, and spinach offers hydration along with potassium, calcium, and magnesium.
- Consider homemade electrolyte drinks. Mix water with a pinch of salt, a splash of citrus juice, and a touch of honey for a natural, balanced drink.
When to Supplement
For those engaged in intense or prolonged activity in the heat, commercial electrolyte solutions or sports drinks may be helpful—just watch for added sugars and artificial ingredients. For the average person, a balanced diet with mindful hydration typically suffices. However, a favorite of mine are NUUN electrolyte tablets! They are low in sugar, cost effective, and extremely portable (and tasty!) Most importantly, there are not excessive amounts of electrolytes within the product.
However, just because I use NUUN electrolyte tablets does not mean it’s right for you- consult an RDN to find the right fit for your lifestyle and workout routine. As mentioned previously, supplements in excess are EXTREMELY dangerous.
Final Thoughts
Electrolyte balance is a key part of healthy hydration in hot weather. As an RDN, I recommend focusing on nutrient-rich foods and pairing them with steady fluid intake throughout the day. Listen to your body, and don’t wait until you feel thirsty—by then, dehydration has already started.
RDNs ARE the nutrition experts! If you’d like a version tailored for athletes, outdoor workers, or specific populations, you know where to find us!
Michele Pflug, RDN
