Stay Hydrated: Why Electrolytes Matter and How to Find the Right Balance

When we talk about staying healthy, hydration is often at the top of the list—and for good reason. Water keeps every cell in your body working properly, from your brain to your muscles. But there's more to hydration than just drinking water. That’s where electrolytes come in.

What Are Electrolytes?

Electrolytes are minerals—like sodium, potassium, magnesium, and calcium—that carry an electric charge. Your body needs these to do all kinds of important things, such as:

• Helping your muscles (including your heart) contract and relax

• Sending messages through your nerves

• Balancing the fluids inside and outside of your cells

In short, electrolytes help your body stay in sync.

How Do Electrolytes Help with Hydration?

When you sweat, you don’t just lose water—you also lose electrolytes. That’s why drinking only plain water after a workout (or on a hot day) may not fully rehydrate you. Without replacing lost electrolytes, you might feel tired, dizzy, or even get muscle cramps.

Electrolytes help your body absorb and hold onto the water you drink, so it gets where it needs to go—instead of just passing through.

What’s the Best Balance in a Hydration Drink?

Not all electrolyte drinks are created equal. Some have too much sugar. Others don’t have enough of the right minerals. Here’s a simple breakdown of what to look for:

• Sodium (around 200–400 mg per serving): Helps your body retain fluid and supports nerve and muscle function.

• Potassium (100–200 mg): Balances sodium and helps prevent cramps.

• Magnesium (10–50 mg): Supports muscle relaxation and energy production.

• Calcium (10–50 mg): Helps with muscle contraction and nerve signaling.

You don’t need tons of sugar. A small amount of natural sugar (like from fruit or honey) can help your body absorb electrolytes faster, but too much can upset your stomach or spike your blood sugar.

Bottom Line

Hydration is about more than just water—it’s about balance. Adding electrolytes to your hydration routine can help you feel more energized, focused, and ready to take on your day. Whether you’re exercising, spending time outdoors, or just trying to stay healthy, a well-balanced electrolyte drink can make a big difference.

Want to keep your body in sync? Pay attention to both your water and your minerals. Your body will thank you.

Hydration