When it comes to hydration and performance, electrolytes are often mentioned—but not always understood. Many people believe they’re just for athletes or that any sports drink provides them. Unfortunately, there’s a lot of misinformation out there. In this episode, we’ll clear up common misconceptions, explain the real benefits of electrolytes, and guide you to the best sources for proper hydration.
What Are Electrolytes and Why Are They Important?
First, let’s go over just a little bit of science:
There are 94 Natural Elements of the periodic table that consist of foundational solid, liquid and gaseous substances referred to as ‘elements’.
From a nutritional perspective, the solid and liquid elements can be divided into “Minerals” and “Trace Elements”.
Those elements that chemically dissolve in water become ELECTROLYTES because the water makes them electrically charged (positive and negative).
During Evolution the animal species (including humans) inherited their body fluids and electrolytes from the ocean. The oceans contain nearly all 78 minerals and trace elements of the Periodic Table of the Elements as electrolytes. A small number of elements do not dissolve in water so they do not form charged electrolytes.
So, the proportions of electrolytes in the body fluids are the same as they are in the ocean. They’re just diluted.
Electrolytes are essential minerals that carry an electric charge and help maintain various bodily functions.
The primary electrolytes include:
- Sodium – Regulates fluid balance and nerve function
- Potassium – Supports muscle contractions and heart health
- Magnesium – Aids muscle relaxation, nerve signaling, and energy production
- Calcium – Important for bone strength, muscle movement, and nerve function
- Chloride – Helps with fluid balance and stomach acid production
- Phosphate – Plays a role in energy storage and bone health
These minerals are vital for maintaining hydration, muscle function, nerve signaling, blood pressure, and overall cellular processes. Without the right balance of electrolytes, you may experience muscle cramps, fatigue, dizziness, and even severe health complications.
Common Myths and Misconceptions About Electrolytes
Despite their importance, there are many misconceptions about electrolytes and hydration. Let’s break down some of the biggest myths.
Myth #1: All Sports Drinks Provide Electrolytes
Many people assume that sports drinks are the best source of electrolytes, but most commercial options are loaded with sugar, artificial flavors, and dyes. While they do contain sodium and potassium, the levels are often too low to be effective or balanced correctly. Plus, the high sugar content can lead to energy crashes rather than sustained hydration.
Myth #2: Drinking Water Alone is Enough for Hydration
While water is essential for hydration, drinking plain water without replenishing electrolytes can dilute them in your system. This is especially important for athletes, people who sweat a lot. Drinking too much plain water can even lead to a condition where sodium levels drop dangerously low.
Myth #3: Electrolytes Are Only for Athletes
While athletes lose electrolytes through sweat and need to replenish them, everyday people also require proper electrolyte balance. Factors such as diet, stress, illness, and even certain medications can deplete electrolyte levels. Proper hydration and electrolyte intake benefit everyone, not just high-performance individuals.
Myth #4: Coconut Water is the Best Natural Electrolyte Drink
Coconut water is often marketed as a natural electrolyte solution, but while it does contain potassium and some sodium, the balance is not ideal for everyone. It can be a good option, but it doesn’t provide a complete spectrum of electrolytes.
The Real Benefits of Electrolytes
Now that we’ve cleared up the myths, let’s explore why electrolytes are so important for your health.
- Maintain Hydration Levels
Electrolytes help regulate the balance of fluids in your body, preventing dehydration and ensuring that cells function properly. This is crucial for energy levels, digestion, and temperature regulation.
- Support Muscle Function and Prevent Cramps
Muscle cramps, spasms, and weakness often stem from an electrolyte imbalance—especially low potassium, magnesium, or calcium levels. Proper intake can keep your muscles working smoothly and reduce cramping.
- Improve Athletic Performance and Recovery
If you engage in intense exercise or endurance activities, replenishing lost electrolytes helps maintain stamina, prevent fatigue, and accelerate recovery.
- Balance Blood Pressure
Sodium and potassium work together to regulate blood pressure. Too little or too much sodium without the right potassium balance can lead to hypertension or other cardiovascular issues.
- Enhance Brain and Nervous System Function
Electrolytes play a crucial role in transmitting nerve signals. Imbalances can lead to brain fog, dizziness, confusion, or even serious neurological conditions.
Best Natural Sources of Electrolytes
Rather than relying on sugar-laden sports drinks, here are some of the best natural ways to get electrolytes:
- Sodium – Sea salt, pickles, bone broth
- Potassium – Bananas, avocados, spinach, sweet potatoes
- Magnesium – Nuts, seeds, dark leafy greens, dark chocolate
- Calcium – leafy greens, almonds, sardines
- Chloride – Table salt, seaweed
- Phosphate – Meat, nuts
How to Ensure Proper Electrolyte Balance
To maintain optimal hydration and electrolyte levels:
Eat a Balanced Diet – Focus on whole foods rich in essential minerals.An individual only requires the additional electrolytes that are naturally supplied from a healthy diet (e.g., the 6 electrolytes shown above). However, we know that diet is often not enough. Our food today is depleted of minerals it once had due to modern farming practices including over farming on the same soil, synthetic fertilizers, and more.
Stay Hydrated By Adding Quality Electrolyte Supplements into your daily routine.
We need to maintain electrolyte balance. Exercise and our natural ability to detoxify rely on adequate levels of electrolytes.
As toxins leave the body, they can take essential minerals (electrolytes) with them. Drinking water along with electrolyte-rich beverages like coconut water or adding a pinch of Himalayan sea salt to your water can help replenish lost minerals, but it’s not enough.
There is an electrolyte product called QUINTON trace minerals that contain all of the electrolytes of the Periodic Table of the elements – all 78 of them. The human body does not make these trace minerals, yet must have them for transmitting nerve impulses, muscle contraction, blood sugar regulation, nail, hair, skin and bone health, electrolyte balance, hydration and energy production.
Scientists tell us there are 16 minerals that are necessary for survival, but we need 78 to thrive. Quinton contains all 78.
Read more about the specifics of Quinton minerals in podcast episode #93. Adding this into your daily regimen can be very beneficial. It offers your body the trace minerals it needs but also helps get water into the cells to assist detoxification.
Monitor Your Intake Based on Activity Level – If you sweat heavily due to exercise, heat, or sauna use, you’ll need more electrolytes.
Be Cautious with Processed Sports Drinks – Look for clean, sugar-free electrolyte supplements instead of artificial sports drinks.
Listen to Your Body – Symptoms like frequent muscle cramps, dizziness, fatigue, or irregular heartbeat could indicate an electrolyte imbalance.
Conclusion
Electrolytes are essential for overall health, yet misinformation often leads people to make poor choices about hydration. By understanding their importance and choosing real sources over processed sports drinks, you can optimize hydration, energy levels, and overall well-being. Whether you’re an athlete, a busy professional, or just looking to improve your health, proper electrolyte intake is key.
For the best results, focus on whole-food sources and high-quality supplements to keep your body functioning at its best. Stay hydrated all day long, and make smart choices when it comes to electrolytes!
In our last episode, The Top 5 Tips To Stay Hydrated And Help Your Child Enjoy Water, we discussed the importance of hydration, how to properly stay hydrated all day, and how to make water taste better so you and your kids will want to drink more. Please also listen to my podcast episode #215.
Please see additional resources and my interviews with water expert, Robert Slovak, on the subject of water.
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