Staying hydrated always ( even during before and after exercise) is the best way to prevent or fix an electrolyte imbalance.

If you ever feel lightheaded and fatigued during physical activity, you may chalk it up to dehydration. And you’re not far off — these can be signs your electrolyte balance is off. But what is an electrolyte imbalance, exactly, and how do you fix it?

An electrolyte imbalance can occur if your body contains too much or too little water.

Electrolytes are minerals located throughout our body ~ including sodium, potassium, calcium and magnesium that balance our fluid levels and support full-body functioning. 

Electrolytes also help:

1. Move nutrients to our cells
2. Remove waste products
3. Support nerve function and facilitate nerve signals
4. Maintain brain and heart function
5. Promote effective muscle relaxation and contraction

We get electrolytes from our food and drinks, which is why eating enough and staying hydrated should ensure our electrolyte balance stays in check.

Some common sources of electrolytes include:

1. Sports drinks
2. Electrolyte solutions
3. Coconut or coconut water
4. Fruits like bananas and watermelon
5. Vegetables like spinach and potatoes

But if our electrolytes are out of whack, we may experience some unpleasant symptoms.

How outlines those symptoms and how to correct an imbalance. 

Tip

If you regularly experience electrolyte imbalances (even mild ones), visit a  medicine doctor to rule out underlying conditions like a metabolic issue or chronic electrolyte imbalance. They can help you determine the best electrolyte imbalance treatment for your needs.

1. You’re Lightheaded 😵‍💫

Feeling dizzy or lightheaded is a common symptom of an electrolyte imbalance, One may also feel confused.

In particular, this symptom can be indicative of low sodium intake (a condition called hyponatremia )

2. You Have a Headache 🤕

On a similar note, your head can start to hurt if you don’t have enough sodium in your system.

This may be the case if you are and have lost sodium through sweat, vomiting or diarrhoea.

3. You’re Tired 🥱

Fatigue is another common sign your electrolytes are out of whack.

This may be the case if you’re experiencing hyponatremia, along with related issues like drowsiness or loss of energy.

You may also feel fatigued as the result of magnesium.

How Much Magnesium Should You Get?

Adults should aim to eat the following amount of magnesium every day:

• People assigned female at birth: 310 to 320 mg
• People assigned male at birth: 400 to 420 mg

4. You’re Short of Breath 😮‍💨

If you’re constantly feeling like you can’t get enough air when you breathe, it could be tied to an electrolyte imbalance.

Here’s why: When you’re low on electrolytes, your body has trouble circulating the oxygen your cells need to function, as electrolytes help balance your blood volume and conduct the electrical impulses that keep your heart beating normally.

5. Your Heart Is Racing 🫀

Similarly, an electrolyte imbalance can lead to an irregular or fast heartbeat. A magnesium deficiency can cause this issue.

On the flip side, this symptom can also occur if your body contains too much of certain electrolytes, like potassium (a condition called hyperkalemia).

Warning ❗️ 

Underlying health issues like kidney disease, diabetes and congestive heart failure can put you at higher risk for developing hyperkalemia, which is why it’s important to watch the amount of potassium you eat if you have any of these conditions.

6. You’re Nauseous 🤢 

Upset stomach is another sign of an electrolyte imbalance. It can be a sign of both high and low potassium levels. It can also indicate that your sodium or magnesium levels aren’t right.

Stomach issues may also contribute to an electrolyte imbalance in the first place. That’s because dehydration is a common cause of electrolyte loss, and can occur as the result of vomiting or diarrhoea, both of which are often accompanied by nausea.

7. Your Muscles Hurt 💪🏻🦵🏻

Electrolytes play an important role in muscle function: They help your muscles contract and relax. So if you don’t have an adequate balance of electrolytes, your muscles may feel it.

Muscle discomfort — including fatigue, weakness, cramping, spasming, numbness or tingling — can all be signs you have too many or too few electrolytes like potassium, calcium, magnesium and sodium.

8. Your Bones Hurt 🦴 

Your muscles aren’t the only part of your body that can feel an electrolyte imbalance. You may also experience bone pain, typically in the case of excessive calcium levels.

That’s because high calcium levels in the blood (a condition called hypercalcemia) may occur if the electrolyte leaches out of your bones, which can cause skeletal weakness and discomfort.

Warning ❗️ 

Hypercalcemia can lead to complications like kidney stones, kidney failure, abnormal heart rhythm and osteoporosis, so visit your doctor if you experience bone pain and other symptoms like excessive thirst, heart palpitations and lethargy.

How to Treat (or Prevent) an Electrolyte Imbalance

The best way to prevent an electrolyte imbalance is to always stay well hydrated even before, during and after exercise.

Be mindful of your sweat status. For instance, if you tend to sweat a lot or more than others or if you’re a “ salty sweater” (this may be the case if you notice white lines on your clothes or skin when you exercise), you likely need more electrolyte replenishment than others.

If this sounds like you, having a water bottle , sports drink or electrolyte solution on hand whenever you exercise or are in hot environments.

Water should be fine for short durations of exercise (like 30 minutes or less), but for longer bouts of exercise,it’s recommended replenishing some electrolytes with a sports drink or switching between a sports drink and water. “For endurance athletes, sometimes it’s easier to consume gel packets or electrolyte chews to replenish on long runs or races.”

But if you’re already experiencing mild symptoms of electrolyte loss, here’s how to restore your electrolyte balance:

 Take a break from any activity and instead focus on rehydrating.

If you are thirsty, then you are already behind on your hydration.

How Much Water Should You Drink?

Use this equation to determine how much water you should drink everyday to stay hydrated and avoid an electrolyte imbalance:

Body weight (in pounds) ÷ 2 = minimum ounces of water you should drink per day.

When to See a Doctor

Many electrolyte imbalance cases are mild enough that you can correct them yourself by rehydrating. But in the case of a severe imbalance, you may need to seek medical attention.

The warning signs of a dangerous electrolyte imbalance include:

• Feeling like you’re about to faint or pass out
• Irregular heartbeat
• Muscle cramping
• Vomiting
• Confusion
• Seizures

Experiencing these symptoms indicates you need medical attention, and if you experience confusion or seizures, get emergency care immediately.