We may reach for an extra glass of water when we’re feeling parched. But, there’s a simple upgrade that can make hydration even more effective: electrolytes.
A staple in Liz’s routine, these essential minerals play an important role in how our bodies function, influencing everything from fluid balance and energy levels to brain health and exercise performance.
Here, Liz explains how electrolytes can impact our health, and shares her tips for topping up levels.
What are electrolytes?
Put simply, electrolytes are essential minerals that carry a positive or negative electrical charge.
“When these minerals are dissolved, such as in a glass of water, they form electrolytes that the body can use for all kinds of metabolic processes,” says Liz.
Key electrolytes include:
- Sodium
- Potassium
- Calcium
- Magnesium
- Phosphate
We can generally get enough calcium and phosphate from our food. Many electrolyte supplements focus instead on replenishing our sodium, potassium and magnesium levels.
“These electrolytes, especially sodium, help us maintain the best fluid balance and correct blood pH levels within the body – crucial for energy and overall cell health,” says Liz. “Drinking an electrolyte drink is also more hydrating and reviving than plain water alone, as water dilutes our internal mineral balance without replenishing it.”
The benefits of electrolytes
Better hydration
Electrolytes help regulate fluid balance and support hydration more effectively than plain water alone.
Improved energy levels
Because electrolytes help maintain cellular balance and metabolic processes, they play a role in supporting sustained energy.
Brain function and focus
Low electrolyte levels can affect concentration and mental clarity. Liz loves to top up with an electrolyte supplement when she’s working on a project for extra brain power!
Muscle and general health
As Liz explains, low electrolyte levels can lead to a range of symptoms.
“Low levels of electrolytes can cause tiredness, confusion and headaches,” she says. “If any of these sounds familiar, replacing your electrolytes may have an immediate and profound effect on how you feel.”
Why electrolytes matter in the morning
As Liz explains, she prioritises hydration first thing in the morning.
“The morning is an especially good time to replace our electrolytes as we dehydrate as we sleep,” she says.
Night sweats, a warm bedroom and a glass (or two) of wine the night before can also make early-morning dehydration more of an issue. Liz also ensures she hydrates before she caffeinates.
“It’s especially helpful to replace electrolytes before drinking coffee as our caffeine-filled cuppa is diuretic,” she explains. “It lowers our sodium levels and reduces our overall hydration.”
Liz’s simple homemade electrolyte drink
- 1 medium-sized glass of water (preferably filtered)
- ¼ teaspoon mineral salt (provides sodium)
- Squeeze of fresh lemon or lime (provides potassium and vitamins C and B6)
Simply mix the ingredients together and stir.
Liz often prepares this the night before so it’s ready first thing in the morning.
“As a shortcut, simply add a pinch of sea salt to a glass of water and stir to dissolve,” she says.
Which salt is best?
Natural mineral salts can provide additional trace minerals.
“If you want to go one step even better, use a natural rock salt or pink Himalayan salt, as these contain traces of useful micro minerals too,” says Liz.
Sea salt can also be a good option, although there have been discussions about small amounts of microplastic particles entering sea salt from ocean pollution. Current research suggests the risk remains very low.
Table salt contains similar sodium levels but fewer trace minerals. If using table salt, choose iodised salt to help support iodine intake.
Electrolyte supplements, loved by Liz Earle Wellbeing
Electrolyte blends can be an easy and convenient way to top up. Here are our favourites:
Ancient + Brave True Hydration
This natural electrolyte blend is made from coconuts, and combines all the key minerals needed for rapid rehydration. This formula is also rich in prebiotic fibre for a healthy gut microbiome.
ARTAH Cellular Hydration
This electrolyte powder supports energy, gut health and collagen production while keeping you hydrated. Blended with adaptogenic Peruvian maca and prebiotic fibre, it’s sugar-free with a natural tart-lemon flavour.
Please note, on some occasions, Liz Earle Wellbeing earns revenue if you click the links and buy the products, but we never allow this to bias our coverage and always honestly review. Read our affiliate policy.
