What are the signs of electrolyte deficiency?
Electrolytes act as your body’s natural water conductors. Some of the more well-known electrolytes include the minerals sodium, magnesium, calcium and potassium. They move easily in and out of cells in your body. Electrolytes and water mix very well – so much so that wherever electrolytes go, water will follow. That’s why if you lose electrolytes from your body through sweat or if you are sick with vomiting and diarrhoea, you can easily become dehydrated.
Most of us can bounce back from mild dehydration with a big drink of water and regular meals (as food is your best source of electrolytes). However, if you have extended periods of water losses, then you can develop signification dehydration that can leave you feeling tired, weakness, and confusion. In these circumstances, using a rehydration solution or electrolyte drink can help you get back to normal.
But before you reach for that sports drink, there are some other simpler (and cheaper) options available. A glass of milk for example is around 90% water mixed with a number of electrolytes including calcium, potassium, sodium and magnesium. And if you consider that milk also contains protein, you have yourself a very good post workout drink!
Fruit is another useful rehydration ‘solution’ as most naturally contain a mix of electrolytes along with being around 80-90% water (even a banana is 75% water!). If you want to increase the water content, try mixing a few with some water and ice for a refreshing and natural rehydration smoothie.
Signs your body is running low in electrolytes
In Australia, we are no strangers to spending long hot days in the great outdoors so sometimes dehydration can sneak up on us. Feeling thirsty is something the first time we notice that we may be getting dehydrated, so there are some other signs to keep an eye out for:
- Afternoon energy slumps that even a sneaky flat white can’t fix
- Muscle cramps during or after exercise (or even just getting out of bed in the morning)
- Headaches that seem to come out of nowhere
- Feeling dizzy when you stand up quickly
- Brain fog that makes working feel like you are swimming in treacle
- Difficulty sleeping or feeling of restlessness
Diet tips for keeping ahead of the dehydration
- Start your day right: Add a banana to your breakfast for potassium, or try avocado on sourdough with a pinch of salt. Both give you a morning electrolyte boost that lasts.
- Snack smarter: Swap processed snacks for a handful of almonds or Greek yoghurt with berries. Your afternoon energy levels will thank you.
- Dinner winners: Sweet potato, spinach, and salmon aren't just delicious – they're electrolyte goldmines.
- The hydration hack: Plain water is the best, but try a flavoured reduced fat milk or blitz fruit and ice to make a smoothie.
When to seek professional help
While food-based solutions work brilliantly for most people, there are times when you need more support. If you're experiencing severe symptoms like persistent dizziness, heart palpitations, or muscle weakness that doesn't improve with dietary changes, it's time to chat with your GP.
Listen to your body and your body will thank you
Pay attention to your energy levels, sleep quality, and overall mood. Your body has been trying to tell you what it needs – sometimes we just need to listen a little more carefully. And remember, small consistent changes often create the biggest transformations in how we feel every day.
