Ever finish a workout or spend a hot afternoon outside and feel completely drained, cramped, or oddly tired even after drinking plenty of water? You might be low on electrolytes. These charged minerals help your cells send signals and are crucial for hydration, muscle function, nerve activity, and keeping your heart beating properly.
The main electrolytes include sodium, potassium, and magnesium, but calcium, chloride, bicarbonate, and phosphate also play important roles. Together they regulate muscle contractions, nerve impulses, fluid balance, and pH levels throughout the body.
Signs of low electrolytes can include fatigue, muscle cramps or weakness, headache, dizziness, nausea, numbness or tingling, and irregular heartbeat or lightheadedness. Causes include heavy sweating, dehydration, certain medications (like diuretics), kidney problems, and diets that reduce electrolyte intake—low-carb or keto diets often increase water and mineral loss. Athletes are especially prone to losses from sweat.
Too much of an electrolyte can cause problems too. Excess levels may result from taking too many supplements or from medical conditions such as chronic kidney disease that prevent proper mineral excretion. Symptoms of high electrolytes can include thirst, swelling, high blood pressure, nausea, muscle twitching, confusion, and irregular heartbeat.
You don’t have to buy expensive drinks to restore electrolytes. Simple homemade mixes let you avoid added sugars and artificial ingredients while controlling what you drink. If you prefer convenience, several sugar-free commercial options work well. Key Nutrients Electrolyte Recovery Plus offers a broad mix of sodium, potassium, magnesium, and calcium, plus trace minerals and B vitamins, without sugar or calories. Ultima Replenisher provides a balanced blend of six electrolytes and is calorie- and sugar-free, making it a mild, everyday option. LMNT and Saltt are popular in the keto community for their higher sodium content; they’re effective for replacing large sodium losses but have a notably salty taste that some people find strong.
Keeping electrolytes balanced helps you stay hydrated, energized, and functioning at your best. Whether you use homemade drinks or choose a sugar-free brand, pay attention to your intake—especially if you sweat a lot, are very active, or follow a low-carb diet—to prevent fatigue, cramps, and more serious issues.
