5 Signs Your Body Is Begging You For More Electrolytes & How To Get 'Em

Have you ever wondered why you get so thirsty after a tough workout or an afternoon in the sun? Anytime you work up a sweat, your body loses some of the fluid that keeps it hydrated. That depletion puts you at risk for dehydration, which means replenishments are vital. Drinking plenty of water is the obvious solution, but if you can get your hands on some H2O that's been fortified with electrolytes, even better. 

According to Gandhi, electrolytes are vital to sustaining a healthy body and mind as they "balance our fluid levels, maintain our blood pH, help to keep our muscles, nerves, heart, and brain cells working, help to transport nutrients to our cells, and excrete toxins out of our cells." In other words: They're more than post-workout fuel. 

These are the top five signs your body needs more electrolytes, according to experts.

Electrolytes aid in proper muscle function, so if you're experiencing muscle weakness and/or muscle cramps1, registered dietician Dan Gallagher warns your body likely needs a restock on these essential nutrients. "When you're active, your body uses its store of these nutrients" Gallagher explains, "so you need to replenish them regularly."

If you notice you've been feeling sensitive or more irritable than usual, dietitian Susan Schachter, MSRDN, says a lack of electrolytes could be the culprit. “Electrolyte imbalances can sometimes affect brain function,” Schachter explains, “resulting in mood swings2, irritability, or even mental confusion."

Feeling nauseous or experiencing GI issues? Ellen Landes, MS, RDN, aka The Runner's Dietitian, warns this, too, could be a sign your body needs more electrolytes. "A lot of runners I've worked with have experienced nausea at the end of or after runs," Landes notes. "We've worked on adding more sodium before, during, and after runs to alleviate it.

However, hyponatremia is a serious medical condition, one Landes says could cause lethargy, mental confusion, nausea, muscle weakness, "and in very severe cases, even death." If you experience any of these symptoms, it's important to talk to your doctor. 

Schleiger warns, "Severe electrolyte imbalances can even pose serious risks to heart health," so you want to make sure your electrolyte levels are at their most optimal, at all times. Check in with your doctor if you're unsure about yours. 

Here are three easy ways to make sure you're regularly getting enough electrolytes. 

Electrolytes are as essential as any other vitamin or mineral and therefore should be incorporated into your daily routine. Unfortunately, certified personal trainer Mary Sabat, MS, RDN, LD tells mindbodygreen that most people aren't getting enough electrolytes daily, as "the typical American diet is devoid of many of these micronutrients." Look out for these five tell-tale signs your body could use more electrolytes so that you can better use food, drinks, and supplements to meet your daily needs.