When temperatures rise, we often reach for a glass of cold water to stay hydrated—and for good reason. Water keeps our bodies running smoothly. But what many people don’t realize is that hydration isn’t just about water. Your body also relies on electrolytes, which are tiny but mighty minerals that help regulate everything from muscle contractions to your heartbeat.
While sodium tends to get most of the spotlight (and sometimes the blame), there are a few lesser-known electrolytes your body might be missing. This is especially true during hot summer months or periods of heavy sweating.
Here are three electrolytes you may be overlooking and how to make sure you’re getting enough of them.
1. Magnesium: The Muscle Whisperer
Magnesium plays a critical role in over 300 biochemical reactions in the body. One of its most important jobs is supporting muscle and nerve function. Low magnesium levels can lead to fatigue, muscle cramps, or even irregular heart rhythms, particularly when you’re sweating more than usual.
You might be low if:
- You feel twitchy, tired, or get cramps after working out
- You drink a lot of caffeine, which can deplete magnesium
- You take certain medications like diuretics or PPIs
Summer-friendly sources:
- Pumpkin seeds, spinach, almonds, black beans, and dark chocolate
- Magnesium supplements can help if you’re deficient, but be sure to talk to your provider first
2. Potassium: The Blood Pressure Balancer
Potassium helps your cells absorb nutrients, keeps your heart beating steadily, and plays a major role in fluid balance and blood pressure regulation. It’s especially important in the summer, when heat and sweat can cause potassium loss.
You might be low if:
- You feel weak or dizzy, or notice irregular heartbeats
- You’re on a low-carb or restrictive diet
- You’ve had prolonged vomiting or diarrhea
Summer-friendly sources:
- Bananas, sweet potatoes, coconut water, avocados, and watermelon
- Add sliced banana or cantaloupe to smoothies, or toss roasted sweet potato into your salad
3. Calcium: More Than Just Bone Support
Most people know calcium helps build strong bones, but it is also an essential electrolyte. It helps control muscle contractions, including your heartbeat, and supports nerve signaling.
You might be low if:
- You feel tingling in your fingers or experience muscle spasms
- You avoid dairy completely and do not use substitutes
- You have certain hormonal or parathyroid conditions
Summer-friendly sources:
- Leafy greens like kale and bok choy, fortified plant milks, Greek yogurt, tofu, and canned sardines with bones
- Try a chilled yogurt parfait with berries and granola for a calcium-rich snack
Hydration Means More Than Just Water
If you’re sweating a lot from exercise, outdoor work, or just Kansas City heat, it is important to check on more than just your water intake. Dehydration symptoms often stem from electrolyte imbalances, not just fluid loss.
Quick tip: Not all electrolyte drinks are created equal. Look for options with moderate sodium, potassium, and magnesium levels without added sugar or artificial dyes.
Staying hydrated is not just about avoiding thirst. It supports every cell, muscle, and organ in your body. This summer, help your body perform at its best by remembering that it needs more than just water. A healthy balance of electrolytes can help you feel more energized, prevent fatigue, and stay well through the hottest months of the year.
If you are unsure about your electrolyte levels or want personalized recommendations, we’re here to help. Schedule a quick visit with one of our providers to talk hydration, nutrition, and everything in between.
