How to fix an electrolyte imbalance at home
Feeling flat? Dizzy after a gym sesh? Cramping when you swear up and down you’ve been doing your warm-up and cool-down stretches?
You might be dealing with an electrolyte imbalance—and no, it's not just something that happens to elite athletes mid-marathon. Day-to-day blunders like skipping brekkie, having a few too many caffeinated beverages, or sweating it out with your local run club without hydrating properly afterwards can throw your body’s mineral balance off.
If you’re wondering how to fix an electrolyte imbalance at home, the good news is that many mild cases can be addressed naturally with the right hydration, nutrition, and just a dash of insider know-how.
How did I get here? Have you...
- Been sweating bullets at the gym without rehydrating properly?
- Had a bout of gastro and lost more fluids than you realised?
- Been smashing plain water but not replenishing lost sodium, potassium, or magnesium?
- Been eating a low-carb or fasting diet that limits electrolyte-rich foods?
- Taking meds like diuretics or laxatives, which can flush minerals fast?
Any of these sound familiar? If so, your body could be low on the minerals it needs to function, and it will let you know, often in sneaky little ways. More on that later.
What is an electrolyte imbalance?
Put simply, an electrolyte imbalance occurs when the levels of certain minerals in your blood — like sodium, potassium, magnesium, or calcium — become too high or too low.
These minerals dissolve in your body fluids and carry electrical charges, helping to control just about everything: hydration, nerve function, muscle contractions, heart rhythm, and pH balance.
And when that balance tips?
Your body lets you know, often through symptoms like cramps, fatigue, headaches, or an irregular heartbeat. According to the Cleveland Clinic, these imbalances can be caused by things like dehydration, illness, certain medications (like diuretics), or underlying health conditions like kidney disease.
Bottom line? Electrolytes aren’t just something you lose during a sweaty workout — they’re constantly shifting in and out of your cells to keep fluid levels stable and systems firing properly. Even mild disruptions can throw your electrolyte balance off course.
What causes electrolyte imbalance?
The human body’s fluid balance is a bit like a well-choreographed dance — when one partner steps out of time, the whole routine falls apart.
Electrolyte imbalances can happen when that delicate rhythm is disrupted. Here’s what can throw things off:
Fluid loss or overload
- Dehydration from sweating, vomiting, diarrhoea or fever
- Overhydration (yes, too much water can dilute your electrolyte levels)
Chronic health conditions
- Kidney disease
- Liver disease (e.g. cirrhosis)
- Heart failure or high blood pressure
- Cancer or undergoing cancer treatments
Medications
- Diuretics
- Laxatives
- Chemotherapy drugs
- Corticosteroids
- Certain antibiotics
Nutrition & lifestyle factors
- Eating disorders or malnutrition
- Low-carb or restrictive diets that limit electrolyte-rich foods
- Intense exercise or heat exposure without proper rehydration
- Alcohol or substance use disorders
Age and vulnerability
- Infants, young children and older adults are more sensitive to changes in electrolyte levels
According to the Cleveland Clinic, any one (or a combo) of these factors can lead to imbalance. With so many potential triggers, it’s no wonder electrolyte issues are common — and often overlooked.
What are the symptoms of electrolyte imbalance?
The only way to know for sure is with a blood test — but your body usually throws up a few flares first. The trick is knowing how to spot them.
What are the 4 Signs of an Electrolyte imbalance?
So, how do you feel when your electrolytes are out of balance? Here are some common symptoms to look out for:
- Muscle cramps or twitching (common with low magnesium or potassium).
- Fatigue or brain fog, even if you’ve been getting your eight hours.
- Dizziness or light-headedness, especially when standing quickly.
- Pounding heart or heart palpitations, which can signal imbalanced calcium, potassium or sodium.
These are some of the most common signs of electrolyte imbalance.
Heads up: If your symptoms are severe — think confusion, chest pain, weakness, or a racing heartbeat — don’t muck around. That’s a job for a healthcare professional — not a DIY fix.
How to fix electrolyte imbalance at home: upping your electrolyte intake
Let’s talk action. If you’re showing symptoms, here’s how to treat an electrolyte imbalance from the comfort of your kitchen.
1. Rehydrate with a source of electrolytes (not just water)
If you’ve been sweating, sick, or simply not eating right, you need to up your fluid intake with more than just plain H₂O. Try:
-
An electrolyte that includes sodium, potassium, and magnesium (*cough* hellooooo Sodii!)
Can I just add salt to water for electrolytes?
Technically, yes — but plain table salt only replaces sodium and lacks the naturally occurring trace minerals your body craves. It’s also heavily processed, often stripped of beneficial elements like magnesium and potassium. That’s why Sodii uses unrefined Lake Deborah salt — a premium Australian source packed with essential electrolytes for more complete, body-friendly hydration.
2. Eat a healthy diet packed with electrolyte-rich foods
Here’s what to eat to naturally boost your electrolyte levels:
- Sodium: Olives, pickles, broth, salted nuts
- Potassium: Bananas, sweet potatoes, spinach, avocado
- Magnesium: Pumpkin seeds, dark chocolate, legumes
- Calcium: Yoghurt, almonds, leafy greens
- A colourful, whole-foods-based, balanced diet is one of the easiest ways to reset electrolyte imbalance over time.
Note: While food can help top up most electrolytes, significant imbalances — especially calcium-related ones — should be managed with medical guidance. Low or high calcium levels can be a red flag for underlying conditions like kidney disease, hormone disorders, or vitamin D deficiency. If you suspect a serious imbalance, always check in with your healthcare provider.
3. Limit diuretics (when you’re feeling off)
Caffeine, alcohol, and certain medications can speed up fluid and mineral loss. While you don’t need to swear off your morning coffee, it’s wise to ease up if you’re feeling dehydrated or dizzy.
4. Prioritise recovery after exercise
When you sweat, you lose sodium — and lots of it. After any workout, especially in heat or humidity, rehydrate with electrolytes, not just plain drinking water.
This is also the fastest way to restore electrolytes after a long run, gym session, or hot yoga class.
What can I drink to increase my electrolytes?
Here's a breakdown of your best options:
- Electrolyte drinks (like Sodii): Balanced blends designed to replenish what you’ve lost. Look for ones with no added sugar, and clean, science-backed formulas.
- Coconut water: Naturally rich in potassium and a bit of sodium, though sugar content varies.
- Bone broth: Great for sodium and trace minerals, especially when homemade.
What's the healthiest electrolyte drink, you might ask? That’ll depend on your needs — but one with a full spectrum of electrolytes, no junk fillers, and clean ingredients is your safest bet.
How to treat electrolyte imbalance naturally
To treat electrolyte imbalance at home without supplements or medication, focus on:
- Hydration — Use water + electrolyte support
- Balanced meals — Whole foods, leafy greens, and salty snacks (when needed)
- Rest and recovery — Especially post-illness or after intense physical activity
- Ongoing maintenance — Electrolytes aren’t just for emergencies — they’re for everyday energy and focus too
If symptoms persist beyond a few days or worsen, it’s best to check in with your GP.
TL;DR — How to fix an electrolyte imbalance at home
- Sip an electrolyte drink
- Snack on potassium and magnesium-rich foods
- Avoid excessive caffeine and alcohol
- Rest, recover, and repeat as needed
- Listen to your body
It's all about balance!
Whether you’ve had a hectic week, a tough workout, or just feel a little how's it goin' — getting on top of your electrolyte support can make all the difference.
That said, electrolyte imbalances aren't always DIY territory. If you're experiencing symptoms like confusion, chest pain, severe weakness, or a rapid or irregular heartbeat, it's time to call your doctor — or head straight to urgent care. These can be signs of a serious imbalance or an underlying condition that needs professional treatment.
Sodii offers clean, scientifically formulated electrolyte blends to help you feel sharper, faster. We don’t do sugar bombs or synthetic fillers — just hydration that works with your body, not against it.
Support your electrolyte imbalance the smart way. Sip smarter. Sip Sodii
