Should I Try Those Viral Electrolyte Drink Mixes? 10 Electrolyte Imbalance Symptoms Doctors Say Not to Ignore
MDs explain electrolyte imbalance symptoms, common causes and what they really think of powdered mixes
Key Takeaways
- Muscle cramps, fatigue and dizziness can all signal an electrolyte imbalance.
- Most people don't need electrolyte supplements as part of their daily routine.
- Fruits, vegetables, dairy and beans naturally support healthy electrolyte levels.
If you’ve spent any time on TikTok lately, you’ve probably heard people rave about electrolyte powder supplements. People use them to stay hydrated, make water taste better or even support their weight loss journey. But since supplements are often most helpful when you’re trying to address a deficiency or imbalance, you may be wondering: Do you have an electrolyte imbalance, and do you really need an electrolyte supplement?
We spoke to experts to answer all of your electrolyte questions, including what an electrolyte imbalance is, the electrolyte imbalance symptoms to watch out for and doctors’ thoughts on electrolyte supplements.
What are electrolytes?
“Electrolytes are mineral-based substances within the body that become charged when combined with a fluid (like blood),” explains Louis Lerebours, MD, family medicine physician at Freeman Recovery Center. “The most common electrolytes are: potassium, sodium, calcium, magnesium, chloride and many other mineral-based substances.”
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Amy Fitzpatrick, MD, chief medical officer at Bedrock Recovery and assistant professor of medicine at Boston University, adds that electrolytes support many bodily processes that happen every day, including:
- Proper fluid movement in and out of cells
- Normal muscle contraction
- Healthy nerve and heart function while helping maintain your body’s chemical balance
What is considered a balanced electrolyte level?
Before we dive into the symptoms you might notice if your electrolyte levels are imbalanced, let’s explore what properly balanced electrolyte levels include: According to Dr. Lerebours and Sadia Saeed, MD, a physician and medical advisor with Welzo, normal electrolyte levels are determined with blood work that measures four key electrolytes including: sodium, potassium, chloride and bicarbonate. They say in healthy adults, the typical reference ranges are:
- Sodium: 135 – 145 mmol/L
- Potassium: 3.5 – 5.0 mmol/L
- Chloride: 98 – 106 mmol/L
- Bicarbonate: 22 – 29 mmol/L
“These normal limits can be very different among laboratories; therefore, each result is to be evaluated in relation to a patient’s clinical presentation as well as other test results,” adds Dr. Saeed.
What’s causing your electrolyte imbalance?
If you recently got blood work done and discovered you have an electrolyte imbalance, Dr. Fitzpatrick says the most common causes include:
- Vomiting
- Excessive sweating
- Diarrhea
- Kidney problems
- Dehydration
- Drinking too much plain water
- Some medications
- Malnutrition
Menopause can also lead to an electrolyte imbalance, says Dr. Lerebours. “Changes in hydration due to night sweats (hot flashes) as well as certain medications that are commonly used during this time of life may also contribute to increased risks of some electrolyte imbalances.”
10 electrolyte imbalance symptoms
If you’re not due for blood work anytime soon and are curious about the physical signs that might signal an electrolyte imbalance, we have you covered. Dr. Fitzpatrick, Dr. Lerebours and Dr. Saeed say common symptoms include:
- Fatigue
- Weakness
- Muscle cramps or spasms
- Dizziness or lightheadedness
- Headaches
- Nausea
- Increased thirst
- Constipation
- Numbness or tingling
- Heart palpitations or an irregular heartbeat
“Electrolyte deficiencies usually have symptoms that are similar to a large number of other medical conditions; therefore, it is always wise to see a physician for an accurate diagnosis,” adds Dr. Saeed.
Should you use an electrolyte supplement?
Now the question you and your wallet have been waiting for: Do you need to buy the trending electrolyte powders to add to your water? “Electrolytes are helpful when you have lost a lot of fluids through excessive sweating during an intense workout or when you have had an illness that caused a large amount of body fluid to be lost,” explains Dr. Lerebours. “The majority of people don’t require these as part of their daily routine.”
If you are going to give electrolytes a try after working out or while recovering from an illness, for example, Dr. Lerebours recommends looking for options with minimal sugar. Zero sugar electrolyte brands that may be helpful include LMNT and Ultima Replenisher.
Natural electrolyte sources
If you do have an electrolyte imbalance, your doctor can recommend the best treatment based on the underlying cause, which may include methods such as IV fluids, medications or lifestyle changes. But you can also support healthy electrolyte levels at home through your diet without relying on pricey supplements.
“A well-balanced diet can provide the majority of an individual’s daily needs for electrolytes (with the exception of individuals with specific medical conditions),” says Dr. Lerebours. “The best food sources to meet your body’s daily electrolyte needs include fruits, vegetables, beans, dairy products, nuts, seeds and soup. Instead of focusing on a single ‘superfood,’ try to eat a variety of these foods each day.”
The bottom line on electrolyte imbalance
Electrolytes play an important role in your overall health and daily functioning, so discovering your levels are a bit out of whack can feel scary. The good news is there are plenty of ways to get your electrolyte levels back on track, from doctor-recommended treatments to adding more electrolyte-rich foods to your plate.
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