Sources: Heather Norman-Burgdolf, associate Extension professor; and Anna Cason, agriculture Extension associate senior in Family and Consumer Sciences Extension at the Martin-Gatton College of Agriculture, Food and Environment. 

Hydration and electrolyte-replacement products are often marketed with buzzwords and flashy packaging.  Originally developed for athletes, these products have found their way to grocery store shelves and are now promoted to the public. In general, we get electrolytes needed for hydration from a balanced diet. But some individuals may benefit from a supplemented source.  

Here are some tips on how hydration and electrolytes work together in supporting everyday health and how much your body needs: 

 What are electrolytes, and how much do I need? 

• Most electrolytes come from food and drinks we consume. These include sodium, potassium, calcium, magnesium and chloride. Other electrolytes can be made in our bodies and do not directly come from the diet, meaning that we don’t have to take in all electrolytes through outside sources. 
• Individual needs for hydration and electrolytes depend on several factors such as age, body size, health status, daily medications, activity level and more. We can get enough electrolytes and adequate hydration by consuming a balanced diet alongside unsweetened beverages throughout the day.  
• Individuals who do high labor jobs or activities, especially outdoors in the heat like landscaping and construction, may benefit from additional electrolytes and hydration. Active individuals who engage in intense activity for more than an hour may also need to replenish fluid and electrolytes lost in sweat.   

Where do electrolytes come from? How do we stay hydrated?  

• Hydration is related to electrolyte intake but also includes the amount of fluid we take in through food and drinks. It is important to regularly drink water throughout the day. Unsweetened beverages like coffee, tea, and milk also contribute to hydration status. Foods like fruits, vegetables, and soups also help hydrate.  
• Electrolytes are found in a variety of foods and in smaller amounts in some water, depending on the source. Some commercially available bottled waters have electrolytes added to them. Coconut water is another option that is naturally rich in electrolytes. 

Pay attention to dehydration 

• Symptoms of dehydration include dizziness, lack of energy, memory trouble, headaches and muscle cramps. If you experience these symptoms, drink water and prioritize foods high in water and electrolytes, like fresh fruits and vegetables. If symptoms like confusion, rapid heartbeat, or fainting occur, seek medical care immediately. 

More isn’t always better 

• Many sports drinks and electrolyte mixes have large amounts of minerals like sodium. Too much sodium is a risk factor for high blood pressure and heart disease.  
• Sports drinks are often high in added sugar, too. If you buy a sports drink with higher amounts of added sugar or sodium, dilute it with water or drink half of the serving instead of the entire beverage. 
• Let your healthcare provider and pharmacist know if you use electrolyte-replacement products often. Since they have high amounts of minerals, they could interact or interfere with other medications or health conditions.  

No matter what, staying hydrated should be a priority. Most people can meet their electrolyte needs with a balanced diet and regular water intake.  

Contact your local (COUNTY NAME) Extension office for more information.  

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