What are electrolytes? Key roles and benefits
Written on 06/30/2025 by Pauline de Santarome
Electrolytes are minerals that are essential for the body to function properly. They play a role in many biological functions: nerve signal transmission, muscle contraction, water balance, blood pressure, and heart function. Present in the blood, cells, and extracellular fluid, they enable the body to function properly, even during intense exercise, fatigue, or significant water loss (sweating, diarrhea, vomiting).
To maintain this balance, electrolyte-rich hydration tablets can be a simple and effective solution.
What are electrolytes?
Electrolytes are minerals that dissolve in the body's water and produce an electrical charge. This charge enables the transmission of nerve signals, muscle contraction, pH balance, and, above all, the regulation of water exchange in cells.
Here are the main electrolytes and their functions:
Sodium (Na⁺): regulates water volume, blood pressure, and blood pH.
Potassium (K⁺): essential for muscle contraction, heart regulation, and nerve impulses.
Chloride (Cl⁻): contributes to acid-base and water balance.
Calcium (Ca²⁺): involved in coagulation, muscle movement, and nerve transmission.
Magnesium (Mg²⁺): plays a key role in nerve and muscle function, and helps regulate heart rhythm.
Even when present in small quantities, these elements are essential to life.
Electrolytes and hydration: a vital duo
There is a direct link between electrolytes and hydration. Without them, water cannot be properly absorbed or used by the body.
Electrolytes help distribute water throughout cells, tissues, and organs. Sodium, for example, attracts water to the extracellular compartment, while potassium promotes water retention in cells. Together, they ensure proper water distribution.
When we sweat, we lose water and electrolytes. Drinking only water can dilute the minerals remaining in the body and aggravate the imbalance. This is why it is important to replenish both for effective hydration.
Electrolyte imbalances: causes, symptoms, and diagnosis
When intake does not compensate for losses, an electrolyte imbalance occurs. It can be temporary or chronic, mild or severe, depending on the case. Common causes include:
Excessive sweating (physical activity, heat)
Vomiting, diarrhea, or gastrointestinal illnesses
Unbalanced diet or very restrictive diets
Taking certain medications (diuretics, laxatives)
Alcohol consumption or severe dehydration
This imbalance can manifest itself through physical or neurological symptoms. The most common are:
Unusual tiredness
Muscle cramps, sometimes severe
Palpitations, heart rhythm disorder
Confusion, dizziness
Nausea, vomiting
When should you supplement your electrolyte intake?
It is not always necessary to consume electrolyte supplements on a daily basis. However, in certain situations, targeted supplementation is useful, even essential.
Intense or prolonged physical activity
When exercise is sustained, significant amounts of sodium, potassium, and magnesium are lost. This is the case during intensive training sessions. Water alone is not enough: lost minerals must be replenished to prevent cramps and maintain performance.
Heat and excessive sweating
In summer or in hot and humid environments, we sweat more. This promotes the loss of water and electrolytes. The result: feelings of weakness, discomfort, or even heatstroke. Supplementation can then help you better tolerate the heat and avoid fatigue.
Digestive problems or restrictive diet
In cases of diarrhea, vomiting, or intestinal disorders, electrolytes are quickly lost. Diets that are very low in salt or certain foods (raw food diets, fasting, etc.) can also reduce their intake. In these cases, it is useful to temporarily compensate for the losses.
How can you naturally incorporate electrolytes into your daily routine?
It is possible to maintain healthy electrolyte levels without disrupting your routine. Here's how.
Electrolyte-rich foods to prioritize
A balanced diet remains the best natural source of electrolytes. Here are some examples of foods rich in essential minerals:
Sodium: whole wheat bread, olives, cheese
Potassium: bananas, avocados, potatoes, legumes
Calcium: dairy products, green vegetables, almonds
Magnesium: dark chocolate, seeds, dried fruit, whole grains
These foods help maintain optimal bodily balance and prevent deficiencies.
The benefits of supplements for targeted support
When food is no longer enough, electrolyte supplements provide a quick, convenient, and precise source of electrolytes. Tablets or powders that can be diluted are easy to consume and are well absorbed.
They are ideal for occasional use: before or after exercise, during a heatwave, or after digestive issues. The advantage: they contain a carefully considered and balanced dose of electrolytes, with no unnecessary additives.
Best practices for maintaining proper hydration
Asking yourself " how can I stay properly hydrated? " is essential: it's not just about quantity, but also quality. To maintain a good electrolyte balance, you need to:
Drink enough water, especially during physical activity or in hot weather.
Eat foods rich in electrolytes
Rehydrate effectively after an episode of diarrhea or vomiting
Avoid diets that are too restrictive or too low in minerals.
Monitor the effect of medications (diuretics, laxatives, etc.) on electrolyte concentration.
Santarome hydration tablets: your daily electrolyte ally
To meet electrolyte needs in a healthy way, Santarome has developed its hydration tablets with plants and minerals.
Each HYDRA’MAX tablet contains a combination of essential electrolytes (sodium, potassium, calcium, magnesium) combined with vitamins and acerola. All without preservatives and with natural flavors.
Perfect before, during, or after exercise, or simply to boost your daily hydration, Santarome tablets are easy to use: just dilute them in a glass or water bottle, and take them with you wherever you go.
Want to try a natural, practical, and effective solution? Discover Santarome's hydration tablets, your new go-to electrolyte solution!
★★★★★ - Sarah
HYDRA'MAX - Pack of 6
"In winter, I tend to drink less, and lately I've been feeling constantly tired, with a drawn face. I tried this HYDRA'MAX pack out of curiosity, and it really helped me! I alternate between the six flavors every day, and I feel fitter and better hydrated. I even think I finally look healthy! The flavors are delicious, natural, and not "chemical," which is very important to me. I take one tablet in the morning and another just before running to give me more energy. I recommend it!"
