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Hydration & Electrolytes: How to Avoid Fatigue & Support Cellular Health

Staying hydrated and maintaining healthy electrolyte levels are two of the most important things you can do for your energy levels and overall health. 

In saying this, how exactly do hydration and electrolytes work together to keep you feeling your best? 

Jump there now:

• Why Hydration Matters
• What Are Electrolytes in Your Body?
• What Role Do Electrolytes Play in Cellular Function?
• How Do Electrolytes Help with Fatigue?
• What Happens When Your Body Is Low on Electrolytes?
• How Can You Maintain Healthy Levels of Electrolytes in Your Body?
• Tips for Staying Hydrated and Balanced
• Hydration and Electrolytes During Ramadan
• Electrolyte Powders and Drinks: What to Look For
• FAQs

Products mentioned in this blog:

• LPC Neuro 
• Protocol X
• Magnesium Glycinate

Why Hydration Matters

Water makes up about 50–60 per cent of your body weight and it’s involved in nearly every bodily function. From transporting nutrients to flushing out waste, water keeps your cells functioning properly, but when you’re dehydrated, even mildly, your body can feel sluggish and tired. 

How Does Hydration Reduce Fatigue?

• Nutrient Delivery: Water helps carry nutrients to your cells, which they need to produce energy.  
• Waste Removal: It also helps remove waste products that can build up and make you feel tired.  
• Temperature Regulation: Water helps regulate your body temperature, which can prevent overheating and fatigue during physical activity.  

Even a small drop in hydration levels can lead to noticeable fatigue. For example, losing just 1–2 per cent of your body weight in water can make you feel tired, irritable and less focused.  

What Are Electrolytes in Your Body?

Electrolytes are minerals that have an electric charge when dissolved in water. They’re found in your blood, urine and other bodily fluids. The main electrolytes include:  

• Sodium  
• Potassium  
• Calcium
• Magnesium  
• Chloride  
• Phosphate  
• Bicarbonate  

These minerals are essential for:  

• Balancing fluids in your body  
• Supporting nerve and muscle function  
• Maintaining a steady heart rhythm  
• Regulating blood pressure  
• Keeping your bones and teeth strong  

What Role Do Electrolytes Play in Cellular Function?

Electrolytes are like the body’s electrical system. What we mean is that without electrolytes, your cells wouldn’t be able to communicate or function properly. They help:  

• Move Nutrients into Cells: Electrolytes like sodium and potassium help transport nutrients across cell membranes.  
• Remove Waste from Cells: They also help carry waste products out of cells.  
• Generate Electrical Signals: Electrolytes are important for nerve impulses and muscle contractions.  

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How Do Electrolytes Help with Fatigue?

Electrolytes play a key role in maintaining energy levels. For example:

• Muscle Function: Low levels of electrolytes like potassium and magnesium can cause muscle cramps and weakness, making you feel tired.  
• Nerve Signalling: Electrolytes help your nerves send signals efficiently. When levels are off, your brain and muscles may not communicate as well, leading to fatigue.  
• Fluid Balance: Electrolytes help your body retain water, which is essential for energy production and overall function.  

You can also take other supplements, such as Protocol X, a longevity ‘multivitamin’ to improve your anti-ageing goals when fasting and taking electrolytes. See how it benefits longevity here.

What Happens When Your Body Is Low on Electrolytes?

Having low electrolytes can occur for a variety of reasons, such as when sweating heavily, vomiting or diarrhoea, not drinking enough fluids or when on certain medications or have certain medical conditions. 

Having an electrolyte imbalance can cause a number of symptoms, including:  

• Fatigue  
• Headaches  
• Muscle cramps or spasms  
• Nausea  
• Irregular heartbeat  
• Confusion or irritability  

Symptoms of Electrolyte Imbalances

How Can You Maintain Healthy Levels of Electrolytes in Your Body?

Here are some simple ways to keep your electrolytes in balance:  

1. Eat Electrolyte-Rich Foods

• Sodium: Table salt, pickles, olives  
• Potassium: Bananas, spinach, avocados  
• Magnesium: Nuts, seeds, dark chocolate  
• Calcium: Dairy products, leafy greens, fortified plant-based milks  

2. Stay Hydrated

• Drink water throughout the day, especially during exercise or hot weather, and include water-rich foods like fruits and vegetables in your diet.  

3. Use Electrolyte Supplements Wisely

• Electrolyte Powders: These can be mixed with water for a quick boost. Look for options that have minimal added sugar.  
• Electrolytes Water: Some bottled waters are fortified with electrolytes, making them a convenient option.  

Tips for Staying Hydrated and Balanced

• Start Your Day with Water: Drink a glass of water as soon as you wake up.  
• Monitor Your Urine: Pale yellow urine usually means you’re well-hydrated.  
• Replenish After Exercise: Drink water and eat a snack with electrolytes after a workout.  
• Listen to Your Body: Thirst, fatigue and muscle cramps are signs you may need more fluids or electrolytes.  

Hydration and Electrolytes During Ramadan 

Ramadan is a holy month for Muslims, during which fasting is observed from sunrise to sunset. This means no food or water is consumed during daylight hours, which can pose unique challenges for hydration and electrolyte balance.  

Why Electrolytes Are Important During Ramadan

• Dry Fasting: Since no water is drunk during the day, your body relies on the fluids and electrolytes you take in during Suhoor (pre-dawn meal) and Iftar (evening meal).  
• Hot Climates: If you live in a hot climate or are active during the day, you lose more fluids and electrolytes through sweat.  
• Long Hours: Depending on the time of year, fasting hours can be long, increasing the risk of dehydration and electrolyte imbalance.  

Read our blog about how to break your fast during Ramadan.

Can Electrolytes Help During Ramadan?

Yes! Electrolytes can help your body retain water and reduce symptoms like headaches, fatigue and muscle cramps. Here’s how to use electrolytes effectively:  

• Electrolyte Powders: Mix with water and drink during Suhoor or Iftar.  
• Natural Sources: Include foods like bananas, spinach, avocados, and nuts in your meals.  
• Avoid Sugary Drinks: Many commercial electrolyte drinks are high in sugar, which can dehydrate you further.  

Electrolyte Powders and Drinks: What to Look For

Not all electrolyte supplements are created equal. Here’s what to consider when choosing electrolytes for fasting:  

What to Look For:

• Minimal Sugar: Avoid products with high amounts of added sugar.  
• Balanced Formula: Look for a mix of sodium, potassium and magnesium.  
• No Artificial Additives: Choose products with natural flavours and colours.  

Popular Options:

• Coconut Water: A natural source of potassium and magnesium.  
• Homemade Electrolyte Drink: Mix water, a pinch of salt, a squeeze of lemon and a teaspoon of honey.  
• Commercial Powders: Many brands offer low-sugar options.  

If you’re looking for a good electrolyte recovery supplement to take, keep an eye out for our new Recovery Electrolyte supplement coming soon. It will help you replenish the electrolytes you deplete during exercise, sickness or Ramadan fasting.

FAQs

Can I Drink Electrolyte Water Every Day?

You can drink electrolyte water daily, especially if you’re active or live in a hot climate. Just know that most people don’t need it every day if they’re eating a balanced diet and staying hydrated.  

Electrolyte water can be helpful in certain situations, like hot weather or intense exercise, fasting (e.g., Ramadan or intermittent fasting) or when recovering from illness (e.g., vomiting or diarrhoea). 

How to Replace Electrolytes Quickly

If you’re feeling fatigued or experiencing symptoms of low electrolytes, try these quick fixes:  

• Drink an electrolyte-rich beverage (like coconut water or a sports drink).  
• Snack on electrolyte-rich foods (e.g., a banana with a handful of nuts).  
• Use an electrolytes powder or tablet dissolved in water.  

Do You Need Electrolytes While Fasting?

Fasting can deplete your electrolyte levels, especially during longer fasts (over 24 hours). This is because you’re not getting electrolytes from food and because your body continues to lose electrolytes through urine and sweat.  

Do Electrolytes Break a Fast?

Pure electrolytes (without calories or sugar) won’t break a fast, but some electrolyte supplements contain added sugars or sweeteners, so check the label carefully. If you’re fasting, consider supplementing with sodium (e.g., Himalayan pink salt), potassium (e.g., potassium chloride) and magnesium (e.g., magnesium glycinate).  

End Note

By paying attention to your hydration and electrolyte intake, you can avoid fatigue, support your cells and feel your best—whether you’re fasting, exercising or just living your daily life.  

So, keep that water bottle handy, snack on some nuts or fruit and give your body the support it needs to thrive!

Products mentioned in this blog:

• LPC Neuro 
• Protocol X
• Magnesium Glycinate