A comprehensive guide to picking the right electrolytes for your daily needs

From regulating hydration and blood pressure to supporting muscle and nerve function, electrolytes work quietly in the background every day. Pooja Udeshi, Consultant, Sports Nutritionist, Kokilaben Dhirubhai Ambani Hospital, Mumbai, shared a quick guide for electrolytes based on your daily needs:

Regular diet

For most people, daily hydration can be managed through water and foods rich in electrolytes. Bananas, leafy greens, citrus fruits, curd and coconut water are excellent natural sources. If you are not exercising heavily or living in extreme conditions, this everyday intake is usually enough.

Hot climates, dehydration, vomiting or diarrhoea can strip the body of vital salts quickly (Source: Freepik)

After exercise

Workouts and outdoor activities in the heat can cause heavy sweating and loss of sodium and potassium. That’s why athletes often rely on sports drinks. A simpler option is a homemade mix: water, a pinch of salt, lemon and a little honey. This combination replenishes electrolytes without added sugar or additives.

When blood pressure is low

For those who experience dizziness or fatigue due to low blood pressure, sodium plays a key role. Adding a bit more salt to food or sipping on clear soups and oral rehydration solutions may help. However, it’s important to avoid overcorrection – always check with a healthcare professional before making changes.

Coping with heat or illness

Hot climates, dehydration, vomiting or diarrhoea can strip the body of vital salts quickly. In such cases, ORS (oral rehydration solution) is the most reliable choice, as it is formulated for rapid absorption. Energy drinks or high-caffeine beverages should be avoided, as they may worsen fluid loss.

Points to keep in mind

However, moderation is necessary. Dr Nikhil Kulkarni, Consultant-Internal Medicine, SL. Raheja Hospital, Mahim – A Fortis Associate, shared that while there are natural ways to add electrolytes to drinking water, one must be cautious, as both low and high levels of electrolytes in the body can be harmful. “Too much sodium causes hypernatremia, and too much potassium can cause hyperkalemia. This has an impact on kidney function and causes irregular heartbeats,” he told indianexpress.com.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.