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Electrolytes 101

Our body needs more than regular water to thrive because it relies on charged minerals known as electrolytes to help regulate the balance of fluids throughout our cells.


Charged Minerals Have Important Functions.

Potassium, Sodium, Magnesium, and Phosphorus carry an electric charge throughout the body that allows our cells to do important jobs - like contracting muscles, stabilize blood sugar levels, generate and transmit nerve signals like reflexes and cognitive function.

Having adequate minerals helps reduce brain fog, and fatigue and can promote a general sense of calm.

Sodium and potassium play a key role in regulating blood pressure - they control fluid balance which influences blood volume and pressure. When our electrolytes are low it can actually contribute to hypertension or low blood pressure.

Heart Function and Blood Pressure.

The heart is a muscle that needs electrolyte support to have a healthy heartbeat. Reducing sodium for heart health may actually cause more problems. Sodium, calcium and magnesium are essential for maintaining the electrical activity of our heart. They regulate heart rate, rhythm and overall cardiac function. When our electrolytes are imbalanced, this can lead to arrhythmias and other heart issues.

Contrary to popular belief, eating a low sodium diet isn't the solution to perfect blood pressure.

Energy Transport.

When we eat, our body uses this energy [glucose] to survive. Electrolytes create a pathway that allows movement of substances like glucose and amino acids into our cells. This is essential for energy production and overall cellular function and without adequate electrolyte levels, we physically suffer.


When we drink plain water, we are not getting adequate electrolytes. Our water is sadly lacking in these important minerals and supplementation of electrolytes helps the body absorb and retain water which prevets dehydration and effective hydration.

Sleep Quality.

Magnesium is a powerful natural sleep aid that will support deeper more restful sleep. It works with the parasympathetic nervous system to regulate production of melatonin, which helps you fall asleep faster.

Did you know that most Americans are actually deficient in magnesium?

Recovery Support.

When we've been sick and have lost lots of fluids, it's vital to replenish our electrolytes along with drinking plenty of filtered water to restore proper hydration. Another bonus of electrolyte support is the role of immunity in how often and how long we are under the weather. Sodium, calcium and chloride all work together to help our body destroy unneeded or abnormal cells that can potentially cause mutations and keep us from recovering. We must have a balance of electrolytes present in order for healing to begin.

Muscle Function.

Muscle cramps, weakness and muscle spasms can be a sign of electrolyte imbalance. Potassium, sodium, calcium and magnesium are vital for proper muscle contraction and relaxation. These minerals transmit electrical signals between nerve cells and muscles, promoting optimal muscle function.

Electrolytes have so many benefits throughout the body, and it's not just about hydration. These minerals are critically important for many aspects of our health, from sleep quality to heartbeat regularity to muscle movement.

Remember, balance is the key to how effective electrolytes work in our body.

What Can I Do?

  1. Eat electrolyte-rich foods. Consume; milk and milk products including plain whole milk yogurt, coconut water, meat, fish with bones like sardines, tuna, salmon, clams, eggs, bananas, beet greens, spinach, mushrooms, sunflower seeds, almonds, and pumpkin seeds.

  2. Drink half your body weight in ounces of filtered water with electrolytes. Use a pinch of a good quality sea salt in every glass. I like Baja Gold Mineral Sea Salt,Celtic Sea Salt.

  3. Use an electrolyte supplement. I like LMNT.

  4. Make your own electrolyte drink.


Homemade Electrolyte Drink


  • 1 1/2 cups filtered water

  • Juice of 1/2 lemon

  • 1/4 tsp. sea salt

  • 1/2 cup coconut water, no added sugar

  • ice cubes


Place all ingredients in a quart jar with a tight fitting lid.

Shake well to combine.

Supporting our health through electrolytes supplementation can yield amazing results in how we feel. Pay attention to how much water you're drinking and consider the importance of adding electrolytes to begin to feel better.

I'm here to help you find a beter way to manage your health through using whole, real foods and electrolyte-rich hydration. You can find me here:

Thanks for reading.


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