The benefits of electrolytes: Why women are turning to this hydration hack

If you're on a weight loss journey, you may have noticed that staying hydrated feels more important than ever. And, it's not just about drinking water.

Electrolytes have quickly become a go-to hydration hack for women looking to support their energy, focus and overall wellbeing.

But what exactly are electrolytes? And if they make such a noticeable difference, should you be adding them to your routine?

Let's explore how electrolytes work, why they matter when you're losing weight, and how to make sure you're getting enough.

What are electrolytes?

Electrolytes are essential minerals found in your blood, sweat and urine that carry an electric charge [1]. They help regulate a wide range of body functions, from fluid balance to nerve signalling and muscle contraction [1].

You're probably familiar with some of the key players:

• Sodium
• Potassium
• Bicarbonate
• Magnesium
• Calcium
• Chloride
• Phosphorus

These minerals are naturally lost through sweat, urine, and — to a lesser extent — everyday metabolism. While we often associate electrolyte loss with intense exercise, it can also occur from dietary changes, illness, or the side effects of some medications.

How electrolytes work in the body

Your nerve cells, muscles and brain all depend on electrical signals powered by electrolytes. These electrical impulses allow your body to manage heat, stay energised, and maintain proper fluid levels, particularly during hot environments, stress, or dietary changes.

What do electrolytes do?

Electrolytes may be small, but their role in the body is mighty. If you've ever felt noticeably better after drinking an electrolyte mix, it's likely because these minerals were doing exactly what they're meant to. These charged minerals can help:

• Regulate fluid balance - Electrolytes help pull water into your cells and tissues where it's needed most, preventing dehydration and bloating [3].
• Support nerve and muscle function - Your brain and muscles rely on tiny electrical signals. Electrolytes help fire these signals accurately, so your body responds the way it should [3].
• Boost energy and reduce fatigue - Low electrolytes can leave you feeling drained, foggy and sluggish. Replenishing them helps restore energy fast [4].

What causes an electrolyte imbalance?

You don't need to run a marathon to lose electrolytes. Here are some common causes:

1. Dietary gaps - Cutting back on processed foods can reduce sodium intake [5], but if not balanced with other minerals like potassium or magnesium from whole foods, this can create imbalances.
2. Illness of digestive upset - Vomiting or diarrhea can lead to a rapid loss of fluids and electrolytes [6][7].
3. Some medications - Nausea, vomiting, or reduced appetite can increase the risk of dehydration and electrolyte depletion.

Low electrolyte symptoms

Electrolyte imbalances can sneak up on you. Here's what to look out for:

‍

These symptoms can overlap with other health conditions, which is why restoring electrolyte balance is such a helpful step in managing how you feel.

Why do I feel so much better after electrolytes?

Have you ever felt clearer, more energised, and mentally "switched on" within minutes of having electrolyte supplements? You're not imagining it.

Electrolytes help:

• Quickly rehydrate your cells so your body can function properly
• Stabilise blood pressure and glucose levels, both of which can affect your mood and energy [9]
• Improve nerve signalling and muscle function to help you feel more physically in control

Hydration doesn't just affect your body functions. It plays an active role in mental clarity and emotional balance, too.

Electrolytes vs regular water

While plain water is essential, it doesn't always go far enough, especially when you're losing fluids quickly or eating less due to medication.

Key differences:

• Water hydrates, but electrolytes retain hydration by helping water stay in your cells [10]
• Electrolytes support muscle and nerve function, which water doesn't
• If you're drinking a lot of water and you don't replenish lost electrolytes, you might dilute your levels further (and actually feel worse)

How to get electrolytes

There are several ways to top up your electrolytes. Thankfully, you don't have to rely on sports drinks filled with sugar.

Electrolyte powders, tablets, and drinks

These are easy to add to water and come in a variety of flavours and formulas. Look for:

• Low or no added sugar
• Balanced levels of sodium, potassium, and magnesium
• Clean ingredient lists with no artificial dyes or preservatives

Be sure to read labels carefully. Some high-street brands pack in up to 30g of sugar per serve. Aim for formulas with less than 1g of sugar, especially if you're watching your blood sugar or weight.

Everyday foods rich in electrolytes

You can also increase your intake through food:

‍

These can easily be added to smoothies, snacks, or simple meals. There is no need for complicated meal prep.

When to take electrolytes

Timing can make a big difference. Here's when they may be most effective:

• In the early weeks of a new health regime (especially if appetite is reduced)
• Before or after exercise, to prevent muscle cramps and support recovery
• During illness, such as when you're experiencing vomiting or diarrhea
• First thing in the morning, as many people wake up slightly dehydrated
• On hot days or during travel
• When you're sweating more than usual

Many women find that drinking electrolytes in the morning helps combat early fatigue and support their hydration status for the day ahead. While others prefer a post-exercise boost. You can test what works for your routine.

Is it good to drink electrolytes every day?

A daily serving of electrolyte supplements or an electrolyte drink can help women maintain stable fluid and electrolyte levels, especially if they’re not eating enough to naturally get these essential minerals from a balanced diet.

Just be cautious not to overdo your electrolyte intake. Too much sodium or potassium can lead to symptoms like bloating or health issues, especially for people managing chronic conditions.

How often is too often?

• Once per day is a safe general rule for most women
• If you're replacing meals or fluids due to nausea, you may benefit from multiple servings per day (just check with your health practitioner or dietitian)
• Tailor your intake to how you feel: if your urine is dark, you're getting headaches, or feeling faint, you may need more hydration support

Support beyond hydration

Feeling flat, foggy, or fatigued? Electrolytes can help, but long-term success takes more than hydration. That’s where Juniper comes in.

The Juniper Program starts from $349/ month for our Juniper Essentials Program and $399/ month for our Juniper Program.

The Juniper Essentials Program includes clinically proven medical treatment, unlimited follow-up consultations with your Juniper practitioner, health tracking, and access to our supportive and like-minded Juniper community.

The Juniper Program includes clinically proven medical treatment, unlimited follow-up consultations with your Juniper practitioner, health coaching, 1:1 health tracking, access to our supportive and like-minded Juniper community, a welcome kit, and more. The Juniper Program is just $2/ day more than our Essentials Program.

Juniper is an investment in your health. Unlike other weight loss methods, Juniper’s is a holistic program that provides members with access to personalised dietitian and nutritionist support, health coaching, medical support from GPs, nurses, and pharmacists, exclusive app content, digital scales, precision weight tracking, and treatments delivered to your door.

Our Juniper Program pricing reflects the additional benefits our patients receive at a competitive price.

We also offer a 30-day money-back guarantee, so you can be sure Juniper is right for you.

Frequently asked questions

Still have questions about electrolytes and how they fit into your weight loss journey? Here are some of the most common questions women ask while using medical weight loss treatments.

What are the signs I need more electrolytes?

Common signs include fatigue, muscle cramps, headaches, dizziness, brain fog, irritability, or a rapid heartbeat — especially if you’ve been unwell, eating less, sweating more, or drinking large amounts of plain water without replenishing minerals.

If you wake up feeling sluggish or notice you’re not bouncing back after exercise or hot weather, it might be time to boost your electrolyte intake. Dark yellow urine or feeling faint when standing can also indicate dehydration or low electrolyte levels.

Are electrolyte drinks safe?

Yes, most electrolyte drinks are safe when taken as directed. They’re designed to restore hydration and balance key minerals in your body.

Just be mindful of the ingredients — some commercial products are high in sugar, artificial colours, or sodium. If you have high blood pressure, kidney concerns, or are watching your blood sugar, look for low-sugar options with balanced electrolytes, and speak with your health practitioner if you’re unsure.

Can I use electrolyte drinks instead of meals?

Electrolyte drinks aren’t a substitute for meals, but they can be helpful in short bursts, especially if you’re feeling nauseous or have a reduced appetite.

They support hydration and may tide you over temporarily, but they don’t provide the full spectrum of nutrients your body needs. Aim to reintroduce small, easy-to-digest meals (like soups, smoothies or toast with protein) as soon as you can to support energy, recovery, and long-term wellbeing.

What’s better — electrolytes or plain water?

Both serve different but important purposes. Plain water is essential for basic hydration, while electrolytes help your body retain that hydration and keep cells functioning properly.

If you’re losing fluids rapidly — through sweat, illness, or reduced food intake — electrolytes can help replenish what’s lost and prevent symptoms like cramping or fatigue. Think of it this way: water hydrates, but electrolytes help you hold onto it and use it effectively.

{{weight-calculator}}

Image credit: Pexels