What are the Six Primary Electrolytes?

We’ve all heard it many times, “Drink more Water.” 

Now that we’re in the dead of summer with temperatures all over the country surpassing 100 degrees Fahrenheit, it's easy to remember to drink water. We carry around our giant water bottles and five gallon jugs aiming to douse our systems with half our body weight in water. But are we really hydrating ourselves? Or just flushing out our systems?

Drinking too much water without adequate electrolyte support can lead to a condition called hyponatremia or water intoxication. Hyponatremia occurs when the concentration of sodium in the blood becomes too diluted due to excessive water intake, causing an imbalance in electrolytes. Electrolytes are essential minerals that play so many vital roles in our bodies. They keep the body hydrated, regulate muscle contraction and help balance your PH levels. 

The six primary electrolytes are: 

1. Sodium (Na+): Helps maintain fluid balance, nerve function, and muscle contractions.

2. Potassium (K+): Important for nerve impulses, muscle function, and maintaining heart rhythm.

3. Calcium (Ca2+): Vital for bone health, muscle function, nerve transmission, and blood clotting.

4. Magnesium (Mg2+): Involved in muscle and nerve function, energy production, and bone health.

5. Chloride (Cl-): Helps regulate fluid balance and maintain the body's pH level.

6. Phosphate (HPO42-): Critical for energy production, bone health, and DNA synthesis.

So how do we make sure we are getting enough electrolytes in our system? Here are a few ways to help you replenish your electrolyte stores in these hot summer days:

Consume foods rich in minerals. Include a variety of foods in your diet that are high in essential electrolytes, such as potassium, sodium, magnesium, and calcium. Good sources include bananas, oranges, leafy greens, nuts, seeds, dairy products, and seafood.

Hydrate with electrolyte-containing beverages. Replenish electrolytes by drinking fluids that contain these essential minerals such as coconut water or add an electrolyte drink mix like Hoist to your water. 

Make a mineral mocktail. Try this mineral mocktail recipe for a refreshing drink:

• 1/3 cup fresh squeezed orange juice

• 1/2 cup carrot juice

• 1/4 cup lime juice 

• Pinch of salt

• Sparkling water

Want to up your nutrition game?

Join the Nutrition Activity Group in the Team RWB Member App and connect with service members from all branches and eras. They share recipes, tips and information. They also provide support as you work to achieve your fitness goals.