Have you ever chugged a sports drink after a workout, thinking you were replenishing your body—only to realize later that you basically drank a melted popsicle? Yeah, we’ve been there too. Turns out, not all electrolytes are created equal, and some of those flashy drinks aren’t doing as much for you as their colorful label or pro athlete endorsement might suggest.
Electrolytes play a crucial role in hydration, nerve function, muscle contractions, and overall cellular health. A good balance of these can help you optimize your hydration, boost your energy, and recover efficiently after exercise. However, you need to be a little picky as to where you get them to maximize their benefits for you—many commercial products contain excessive sugar, artificial additives, and poorly absorbed minerals. From a functional medicine perspective, we’re about to help you with these 5 things:
- Understand what electrolytes do
- Discover the problems with some popular additives
- Learn how to find high-quality options
- Uncover the best natural sources
- Take away a recipe for home and our favorite brands
As functional medicine practitioners, we are going to feel so much better with you knowing the truth. We will all sleep better (and more hydrated) tonight.
1. Understanding Electrolytes
First of all, electrolytes are essential minerals that carry an electric charge in the body. They are the unsung heroes in many of our body’s health processes. They regulate hydration, muscle contractions, nerve signaling, and pH balance. Some of the key electrolytes include:
– Sodium – Maintains fluid balance and supports nerve and muscle function.
– Potassium – Crucial for heart function, nerve signaling, and muscle contractions.
– Magnesium – Supports muscle relaxation, energy production, and enzyme activity.
– Calcium – Essential for bone health, muscle function, and nerve transmission.
– Chloride – Helps maintain fluid balance and proper digestion.
– Phosphate – Supports energy production and cell function.
– Bicarbonate – Helps regulate pH balance and prevent excessive acidity in the blood.
A well-balanced electrolyte profile is necessary to prevent dehydration, muscle cramps, fatigue, and even more serious health issues like irregular heartbeat or nerve dysfunction. And yes— that was a long list, but keep reading as we break it down a little further.
2. The Problem with Standard Electrolyte Drinks & Supplements
Sometimes it’s easy to think, “How bad can they really be— they are marketed as a sports drink or even a healthy drink?” Or maybe you’ve even thought, “Is Mitchell Holistic Health pulling one over on me?” And while we do love to tell the occasional dad joke, we are most definitely not joking about this. Many commercial electrolyte drinks and supplements claim to enhance hydration and athletic performance, but they add some ingredients that cn negate the positive benefit of those good electrolytes. So, we are not just trying to be picky, ultra-crunchy functional medicine snoots, it’s actually really important to understand the impact some of these additives have on our health, let alone how they affect our hydration.
High Sugar and Artificial Ingredients
Popular sports drinks contain high levels of sugar, artificial colors, and preservatives. Excess sugar can lead to blood sugar spikes, inflammation, and metabolic dysfunction—the exact opposite of the purpose of electrolytes. (If you really want to dive deep into the potential health implications of artificial sweeteners and our health, check out this study.)
Improper Electrolyte Ratios
Many mainstream electrolyte products contain excessive sodium while lacking sufficient potassium and magnesium, leading to imbalances that can cause dehydration, muscle cramps, or fatigue. And again, that is the exact opposite of what you want or need in an electrolyte drink.
Synthetic vs. Natural Sources
Electrolyte supplements often contain synthetic or poorly absorbed forms of minerals. For example, magnesium oxide is commonly used in cheap supplements but has low bioavailability compared to magnesium glycinate or citrate, which are better absorbed and more effective.
3. What to Look for in a Quality Electrolyte Supplement
After all of that, don’t get discouraged. Here are some practical tips to help you choose the best option to hydrate your body and not hinder your overall health. Here’s what to consider when choosing a supplement:
Proper Mineral Balance
A well-formulated electrolyte supplement should provide an appropriate balance of sodium, potassium, magnesium, and calcium to support hydration and muscle function.
No Artificial Additives or Excessive Sugar
Avoid products with artificial colors, flavors, preservatives, or added sugars. A good electrolyte supplement should be clean and free from unnecessary ingredients.
Bioavailable Forms of Minerals
– Magnesium glycinate or citrate (better absorbed, supports relaxation and energy).
– Potassium citrate (more effective for cellular function and pH balance).
– Calcium citrate (better absorption compared to calcium carbonate).
By prioritizing natural, well-absorbed minerals, you maximize the benefits of your electrolyte intake.
4. Best Natural Sources of Electrolytes
When it comes to replenishing electrolytes, nature provides some of the best solutions. We love to recommend the natural options for two main reasons. First of all, you can rest easy knowing that natural sources come with no sneaky additives or preservatives. Second, there is something almost magical about the way whole foods nourish your body. In other words, taking a vitamin C supplement is great, but eating an orange produces benefits way beyond what the supplement could give you.
The crazy part? There are still some things that science hasn’t quite fully understood as to why this is true. There are some more obvious answers like the addition of fiber, antioxidants, and anti-inflammatory compounds in the orange, but the whole is truly greater than the sum of its parts in this scenario. (Thanks for geeking out with us for a second. A little taste of what makes us functional medicine practitioners giddy).
Top Natural Electrolyte Sources
– Coconut Water – One of the best natural sources of potassium, coconut water also contains small amounts of sodium, calcium, and magnesium, making it a great choice for hydration. Just be sure to choose a brand without added sugars or preservatives.
– Himalayan Salt & Sea Salt – Unlike processed table salt, high-quality salts like Himalayan pink salt and Celtic sea salt contain trace minerals such as magnesium, potassium, and calcium, which support hydration and muscle function.
– Leafy Greens (Spinach, Kale, Swiss Chard) – Dark leafy greens are packed with magnesium and potassium, two key electrolytes that aid in muscle relaxation and fluid balance.
– Avocados – A powerhouse of potassium, avocados contain more of this essential mineral per serving than bananas, making them a great addition to a balanced diet.
– Bone Broth – Rich in sodium, potassium, and collagen, bone broth supports joint health, gut health, and hydration. It’s an excellent choice for replenishing lost electrolytes after a workout or illness.
– Bananas & Oranges – Both fruits are excellent sources of potassium, with oranges also providing natural hydration due to their high water content.
Okay, on to the fun part— here is a recipe that provides great hydration without all the nasties and requires minimal ingredients and many of which you might have on hand.
DIY Electrolyte Drink Recipe & Our Favorite Brands
Store-bought electrolyte drinks often contain excessive sugar and artificial flavors, but making your own is easy, affordable, and much healthier. Try this simple recipe for a clean, effective hydration boost:
Ingredients:
– 2 cups filtered water or coconut water
– 1/4 teaspoon Himalayan salt
– 1/4 teaspoon baking soda (bicarbonate, which helps regulate pH)
– 1 tablespoon fresh lemon or lime juice (for vitamin C and natural flavor)
– 1 teaspoon raw honey or maple syrup (optional, for natural sweetness and energy)
Instructions:
1. Mix all ingredients in a glass or shaker bottle.
2. Stir or shake well to combine.
3. Drink and enjoy a natural electrolyte boost!
If you haven’t gone to the grocery store yet this week or are running short on time, you can even put a quick squeeze of lemon juice and a pinch of Himalayan salt into your water bottle for some quick and easy electrolytes on the go!
Here are some of our favorite brands to purchase that we trust (try out a variety to see what you like!):
–LMNT
By incorporating these natural electrolyte sources into your daily routine, you can optimize hydration, muscle function, and overall well-being—without the hidden downsides of synthetic ingredients. Also, if you want to read a little more on just the water side of things, check out this blog!
Final Thoughts on Electrolytes
Electrolytes are essential for hydration, muscle function, and overall health, but not all electrolyte products are created equal. Hydrating properly isn’t rocket science, but it is chemistry—literally. Your body runs on electrolytes, so make sure you’re giving it the good stuff, not just whatever the latest commercial tells you to buy. Next time you reach for an electrolyte drink, make sure it truly supports your body rather than working against it.
Fuel your body well, hydrate smart, and if anyone asks why you’re suddenly an expert on electrolytes, just tell them you read a really great blog post. Also, if you are feeling like there is something even more off than just your hydration status, please reach out— one of our functional medicine practitioners would love to chat through it all with you here at Mitchell Holistic Health in Onalaska, WI.
FAQ about Electrolytes
- Can I drink too many electrolytes?
Yes! Too much sodium, potassium, or magnesium can lead to imbalances that cause symptoms like nausea, irregular heartbeat, or muscle weakness. The key is balance—listen to your body and aim for a well-rounded diet with natural sources of electrolytes.
- How does homemade electrolyte water compare to store-bought drinks?
A homemade electrolyte drink gives you complete control over the ingredients, ensuring you’re getting a clean, natural hydration boost without unnecessary sugars or chemicals. Plus, it’s easy and affordable to make!
- When should I take electrolytes?
Electrolytes are especially helpful:
– Before, during, and after intense workouts
– During hot weather or after sweating a lot
– When recovering from illness (especially vomiting or diarrhea)
– If you follow a low-carb or keto diet, which can deplete electrolytes faster
- Do I need an electrolyte supplement?
It depends! If you’re eating a balanced diet with whole food sources of electrolytes, you may not need a supplement. However, if you’re very active, sweating a lot, or on a restrictive diet, a high-quality, sugar-free electrolyte supplement can be beneficial.
- Can I just drink water to stay hydrated?
Drinking water is essential, but hydration is about more than just H₂O. Without electrolytes, your body can’t properly absorb and retain water, meaning you could still experience dehydration symptoms even if you’re drinking plenty of fluids.
- Are all electrolyte drinks bad?
Not necessarily! Some electrolyte drinks are clean and well-formulated, but many contain high amounts of sugar, artificial dyes, and low-quality minerals. The key is to choose one with balanced electrolytes and minimal additives—or make your own at home.
- What’s the difference between synthetic and natural electrolytes?
Many commercial supplements use synthetic forms of minerals that aren’t well absorbed by the body. Natural sources—like coconut water, leafy greens, and Himalayan salt—provide electrolytes in a form that your body can utilize more effectively.
- Can I get enough electrolytes from food alone?
Yes! If you eat a balanced diet rich in whole foods like avocados, bananas, nuts, bone broth, and dark leafy greens, you’re likely getting a good mix of electrolytes. However, if you’re sweating a lot, on a low-carb diet, or experiencing dehydration, you may need additional electrolyte support.
