Electrolytes: Why they are so important for your body

Electrolytes are minerals that occur dissolved in body fluids such as blood, sweat, urine and intracellular fluid, where they act as electrically charged particles, also known as ions. These ions can transmit electrical signals – one important reason why electrolytes are so relevant for nerves, muscles and fluid balance. The most important electrolytes include sodium, potassium, calcium, magnesium, chloride and phosphate.

For an electrical charge to occur, there are positively charged ions, called cations, and negatively charged ions, called anions. Sodium, potassium, calcium and magnesium belong to the cations. Chloride and phosphate are anions.

The body needs electrolytes every day because they are involved in many vital functions.

1. Electrolytes support fluid balance

Electrolytes help keep the water content inside and outside the cells in balance. Without this balance, cells could neither work properly nor survive. Sodium, potassium and chloride in particular play a central role here.

2. Electrolytes are important for nerves and muscles

Every muscle movement and every nerve impulse is based on electrical signals. Electrolytes help ensure that these signals can be transmitted.

• Potassium and magnesium contribute to the normal functioning of the nervous system and to normal muscle function.
• Calcium contributes to normal muscle function and to normal neurotransmission.

3. Electrolytes support energy and metabolic processes

Many enzymatic reactions in the body depend on minerals such as magnesium, calcium and phosphorus.

• Magnesium, calcium and phosphorus contribute to normal energy-yielding metabolism.

4. Electrolytes support acid-base balance

The body regulates its pH value very precisely. Electrolytes such as phosphate and chloride help keep the body’s acid-base balance in equilibrium. For everyone who wants to additionally support their acid-base balance, we developed our nutri+ Basenpulver.

Electrolyte balance is mainly regulated by the kidneys and various hormones. They ensure that electrolytes are present in the body in a balanced ratio by excreting excess amounts via urine, sweat or stool and retaining them when needed.

If this balance is disrupted, it can become noticeable in different ways – depending on which electrolyte is affected and whether there is too much or too little of it.

The body needs electrolytes every day, and they are usually supplied through a balanced diet and sufficient fluid intake. In certain situations, however, more electrolytes and fluids can be lost, which may make additional intake necessary.

Heavy sweating, for example during high temperatures or intense physical activity, as well as diarrhoea, vomiting or increased alcohol consumption can lead to increased loss of electrolytes and fluids. To help prevent dehydration, these losses should be balanced out promptly. Illnesses, especially kidney diseases, as well as the use of certain medications, for example diuretics, can also influence electrolyte balance.

Important: Medical advice should be sought especially in cases of severe diarrhoea, persistent vomiting or circulatory problems. This applies in particular to older people, children and people with pre-existing conditions.

An electrolyte deficiency often leads to non-specific symptoms. The type of symptoms depends on which mineral is lacking.

Possible signs can include:

• Muscle cramps
• Tiredness and weakness
• Headaches
• Dizziness
• Digestive discomfort
• Difficulty concentrating
• In severe cases, cardiac arrhythmias

Important: If symptoms are severe, persistent or occur suddenly, medical advice should always be sought.

Electrolytes can usually be supplied well through a balanced diet. Good plant-based sources of the most important electrolytes include:

• Sodium and chloride: Sodium and chloride are mainly consumed through table salt, also known as sodium chloride. Since salt intake in Germany is often already above the guideline value of 6 g per day, you should not increase salt intake uncontrolled. Balance is important here: a very high salt intake can increase the risk of high blood pressure. At the same time, sodium can be relevant when sweating heavily because it is lost through sweat.
• Potassium: Many vegetables and fruits such as apricots, bananas, carrots, kohlrabi and tomatoes are good sources of potassium. In concentrated form, for example as tomato paste or dried fruit, the potassium content of these foods is often even higher.
• Magnesium: Magnesium is found in many plant-based foods. Good sources of magnesium include whole grain products, green leafy vegetables, legumes, nuts and seeds, potatoes and bananas.
• Calcium: Good plant-based calcium sources include calcium-rich mineral water, calcium-fortified plant drinks, green vegetables such as broccoli, rocket and kale, as well as seeds and nuts.
• Phosphate: Phosphate-rich foods include legumes, whole grain products, nuts and seeds. Phosphates are also frequently used as additives in processed foods, for example in baked goods. That is why additional intake is usually not necessary in everyday life.

In cases of high fluid loss, for example during intense workouts or a gastrointestinal infection, electrolyte drinks can also be useful. One example is our nutri+ electrolyte powder.

Electrolytes are especially important for athletes because they are lost through sweat. The longer, more intense and sweatier a training session is, the more important sufficient fluid and electrolyte intake becomes.

For short exercise sessions of less than 30 to 40 minutes, water is usually sufficient. During longer sessions – especially from around 1.5 hours – additional intake of electrolytes and, depending on the type of sport, carbohydrates can be useful.

After training, lost fluids and excreted electrolytes should be replaced. In many cases, this can be achieved with water and a balanced meal. However, in cases of heavy sweat loss, targeted electrolyte intake can be useful.

Isotonic drinks contain water, electrolytes and often sugar or other carbohydrates. The term “isotonic” means that the concentration of dissolved particles is approximately the same as that of human blood. This allows fluids and dissolved substances to be absorbed particularly quickly by the body. For this reason, isotonic drinks are often used in sports.

Even though isotonic drinks contain electrolytes, the two terms do not mean the same thing. Electrolytes are the minerals themselves, while isotonic drinks provide not only electrolytes but also fluid and usually carbohydrates. So if you only want to supplement electrolytes, you do not necessarily need a sugary sports drink. During long endurance sessions, the combination of carbohydrates and electrolytes can be useful, while for shorter workouts or everyday use an electrolyte powder is often sufficient.

• Health Claim Regulation. Available at: Regulation - 432/2012 - EN - EUR-Lex (accessed on 17.06.2026).
• German Nutrition Society (DGE): “Ernährung und Sport”. Available at: https://www.dge.de/gesunde-ernaehrung/gezielte-ernaehrung/ernaehrung-und-sport/ (accessed on 17.06.2026).
• Reference values for nutrient intake. Available at: Referenzwerte | DGE (accessed on 17.06.2026).
• Belval LN, Hosokawa Y, Casa DJ, Adams WM, Armstrong LE, Baker LB, Burke L, Cheuvront S, Chiampas G, González-Alonso J, Huggins RA, Kavouras SA, Lee EC, McDermott BP, Miller K, Schlader Z, Sims S, Stearns RL, Troyanos C, Wingo J (2019): Practical Hydration Solutions for Sports. Nutrients 11(7):1550.