Always Tired or Thirsty – Even When You Drink Water?

What do electrolytes do?

Electrolytes are charged minerals – like sodium, potassium, magnesium and calcium – that help your body run smoothly. They regulate:

• Fluid balance in and out of cells
• Nerve signals and muscle contractions
• Blood pressure and pH
• Energy production at the cellular level

They’re also essential for proper hydration because water needs electrolytes to enter your cells.

How your cells use water

Water is vital for every cellular process. It helps:

• Deliver nutrients and flush out waste
• Power energy production (ATP) in mitochondria
• Support enzyme reactions and temperature control

But hydration isn’t just about how much you drink; it’s about how much water gets into your cells. Without enough electrolytes, water can’t move efficiently into your cells. They create the osmotic gradient needed to pull water across cell membranes. Without that, water just passes through your body and out again, which is why you can still be dehydrated even if you’re drinking loads.

Signs you may be lacking electrolytes

Even mild imbalances in electrolytes can cause:

• Fatigue and low energy
• Headaches or dizziness
• Muscle cramps or twitching
• Brain fog and poor focus
• Constipation
• Fast heartbeat or palpitations

These symptoms often show up in hot weather, after illness or sweating, or during sauna use. They’re also common if you regularly drink coffee, alcohol or take diuretics, all of which can deplete essential minerals. If you’re dealing with adrenal stress or burnout, you may also benefit from extra electrolyte support.

Think twice before buying shop-bought electrolytes

Many commercial electrolyte drinks are packed with refined sugar or glucose syrups, artificial sweeteners (like sucralose or aspartame), synthetic colours and preservatives, and isolated synthetic forms of minerals. These may provide a short-term boost but aren’t ideal for long-term health. High sugar content can cause spikes in blood sugar, while artificial ingredients may stress the liver and microbiome.

What to look for instead:

• Clean ingredients
• Naturally sourced minerals
• No artificial flavours, colours or sweeteners
• Low or no added sugar

Natural electrolyte alternatives

Coconut water

Rich in potassium, magnesium, calcium and sodium. Choose unsweetened and organic.

Himalayan/ sea salt and lemon water

Add a pinch of Celtic or Himalayan salt to water with lemon juice. Excellent first thing in the morning.

Watermelon juice

Hydrating and high in potassium and magnesium. Blend fresh watermelon with a pinch of salt for added effect.

Bone broth or veggie broth

Homemade broths are full of naturally occurring electrolytes and gut-supporting nutrients.

Herbal Teas

Nettle, hibiscus, rooibos and liquorice root teas contain naturally occurring minerals. Enjoy them cool or iced.

Chia seed water

Soak 1 tablespoon of chia seeds in filtered water with lemon for 15-20 minutes. Hydrating and rich in magnesium, calcium and potassium.

Foods that support electrolyte balance

• Leafy greens (spinach, kale) – magnesium and calcium
• Avocados and bananas – potassium
• Coconut and olives – sodium and healthy fats
• Fermented foods – trace minerals and gut support
• Nuts and seeds – magnesium and phosphorus