LET’S TALK ELECTROLYTES

What’s the first thing you reach for when you feel drained, exhausted, or just ‘off’? Is it water,

coffee, an energy drink or something sugary? While these might provide a temporary boost, what

your body might actually be craving is the right balance of electrolytes.

For something so essential, electrolytes are often overlooked and misunderstood. Many people

associate them only with athletes or heavy workouts, but in reality, they’re crucial to your

everyday well-being. From regulating your heartbeat, nerve signals to maintaining hydration,

electrolytes support numerous vital functions in your body, whether you’re running a marathon,

training or simply going about your daily routine.

After weeks of research and conversations with the Pure Fitness Canada team… Let’s talk

Electrolytes!

So, what are electrolytes?

According to The National Library of Medicine, “Electrolytes are essential for basic life

functioning.” Electrolytes key elements are sodium, potassium, chloride, magnesium, calcium,

phosphate and bicarbonates. These minerals are obtained through the foods and fluids we

consume and help maintain electrical neutrality and fluid balance in the blood and throughout the

body.

Electrolytes conduct electrical signals that enable muscles to contract, support nerve function,

regulate hydration, and maintain the body's chemical balance. During exercise and intense

physical activity, electrolytes are lost through sweat, making it important to replenish them

through proper nutrition or hydration to maintain optimal performance and recovery.

When electrolyte levels are imbalanced, especially during prolonged or high-intensity exercise,

symptoms may include fatigue, headaches, nausea, muscle cramps, weakness, restlessness, and

dizziness. In severe cases, electrolyte imbalances can lead to seizures, irregular heart rhythms, or

even coma.

Let’s take a closer look at the key electrolyte components marked as positive (+) or negative (-)

ions as per the research from Cleveland Clinic and the recommended foods high in electrolytes

by Healthline.

Sodium (+)

● Sodium is the body's most abundant electrolyte, essential for maintaining fluid balance

and helping cells absorb nutrients. Foods high in sodium: salt, cheese, soy sauce, olives,

shrimp, pickles.

Magnesium (+)

● Magnesium helps cells produce energy and supports brain and muscle function. Foods

high in magnesium: berries, almonds, edamame, kiwi, tuna, dark chocolate, pumpkin

seeds, dates, figs.

Potassium (+)

● Potassium works with sodium to regulate cell function and is essential for normal heart

activity. Foods high in potassium: legumes, potato, avocado, salmon, tomato,

pomegranate, sweet potato, banana, spinach, radish.

Calcium (+)

● Calcium is essential for strong bones, muscle movement, nerve signaling, and heart

rhythm. Foods high in calcium: milk, eggs, kale, okra, chia seeds, yogurt, tofu.

Chloride (-)

● Chloride is the body's second-most abundant electrolyte, helping maintain fluid and pH

balance. Foods high in chloride: seafood, seaweed, high-sodium condiments and

processed foods.

Phosphate (-)

● Phosphate is essential for energy transport, nutrient metabolism, and DNA formation.

Foods high in phosphate: quinoa, brown rice, lentils, turkey, sunflower seeds, lean meat,

oats, cashews.

Bicarbonate (-)

● Bicarbonate helps maintain normal blood pH. Foods high in bicarbonate: baked foods,

poultry, cauliflower, apple, pear, carrots, fizzy drinks.

Whether you're training for a competition or simply staying active, electrolytes play a vital role

in performance, endurance, and recovery. They are small but powerful minerals that keep your

body hydrated, energized, and functioning properly. Including a variety of electrolyte-rich foods

in your daily diet can help support exercise performance, recovery, and overall health.

How the Pure Fitness Canada Team incorporate electrolytes into their intensive workouts,

exercise routines or when playing sports:

Greg Orr: Redmond re-lyte electrolyte drink

Kristin Ruggeberg: Pro H2O by PVL (Peach Mango)

Connor Lipinski: 500mg salt in water

Guia Montellano: Celtic salt and lemon in water

Elnaz Tayeban: Prime or BioSteel

Devon Sue Chee: Aussie trace minerals

Kat Goncalves: Organika electrolytes

Justin Le: Gatorade

Everyone’s electrolyte needs are different and depend on factors such as activity level, climate,

health, and exercise intensity. The Pure Fitness Canada team’s routines reflect their personal

experiences and are not one-size-fits-all recommendations. Choose electrolyte sources that suit

your individual needs and consult a healthcare professional if you have concerns about your

hydration or electrolyte balance.

By: Guia Montellano

Sources:

“Electrolytes: MedlinePlus Medical Encyclopedia.” MedlinePlus, U.S. National Library of Medicine, medlineplus.gov/ency/article/002350.htm. Accessed 5 Aug. 2026.

“Foods High in Electrolytes and Good for Your Health.” WebMD, WebMD, www.webmd.com/diet/foods-high-in-electrolytes. Accessed 5 Aug. 2026.

professional, Cleveland Clinic medical. “Electrolytes: Types, Purpose & Normal Levels.” Cleveland Clinic, 7 July 2026, my.clevelandclinic.org/health/diagnostics/21790-electrolytes.

Shrimanker, Isha. “Electrolytes.” StatPearls [Internet]., U.S. National Library of Medicine, 24 July 2023, www.ncbi.nlm.nih.gov/books/NBK541123/.

What Are Electrolytes? Experts Reveal When You Actually Need Them, www.womenshealthmag.com/health/a28942878/what-are-electrolytes/. Accessed 5 Aug. 2026.

Whelan, Corey. “Electrolytes Food: 25 Foods for Electrolyte Function and More.” Healthline, Healthline Media, 13 May 2019, www.healthline.com/health/fitness-nutrition/electrolytes-food#what-are-electrolytes.