
The Link Between Electrolytes and Immune Health
Electrolytes are getting a lot of attention in the wellness world these days—and for a good reason. These essential minerals help keep you hydrated and support vital processes within the body, including your immune system. In fact, an imbalanced supply of electrolytes can compromise your immunity and make you more vulnerable to infections [1].
In this blog, we explore the link between electrolytes and immune health and share expert tips for staying properly hydrated.
What Are Electrolytes?
Electrolytes are minerals with an electric charge found in nearly every cell of your body. Just like a battery powers a device, electrolytes help your body function by carrying electrical signals between nerves, cells, and muscles—including those that support your immune system.
Below are some key electrolytes found in the human body:
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Potassium: Supports nerve function, heart health, and nutrient transport
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Sodium: Regulates blood pressure, fluid balance, and helps activate white blood cells
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Calcium: Aids muscle movement and nerve communication
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Magnesium: Regulates nerves, circulation, and mood
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Chloride: Supports digestion, fluid balance, and muscle movement
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Phosphate: Helps with bone growth and energy regulation
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Bicarbonate: Regulates the body’s pH balance
All these minerals work together to keep your immune system functioning at its peak.
3 Ways Electrolytes Support Immune Health
Even a slight electrolyte imbalance can lead to serious health issues. Below are just a few examples of how electrolytes help your immune system stay strong.
1. Improves Nerve Function for a Stronger Immune Response
The nervous system is a complex network of cells called neurons, which send electric signals throughout the body. These signals help us move, think, and feel—and they also initiate immune responses.
Just like how our phones need charging to make calls, nerves need the electric charge provided by electrolytes to communicate effectively. When this communication is disrupted by imbalanced electrolyte levels, it can lead to serious dysfunction within the immune system [1].
2. Supports Fluid Balance and Lymphatic Flow
Electrolytes regulate how your body distributes fluids. This is important for your lymphatic system, which depends on healthy fluid distribution to flush toxins, waste, and harmful pathogens from the body. Not getting enough electrolytes can slow lymphatic flow and weaken your body’s ability to fight off infections.
So, by maintaining a balanced intake of electrolytes, you can support your body’s lymphatic function and strengthen your overall immunity.
3. Helps Prevent and Fight Off Infections
Did you know your skin is a vital part of your immune system? It's a natural reservoir for sodium, which has powerful antimicrobial properties—making it your first line of defense against bacteria, viruses, and other pathogens [2,3].
Skin also helps store sodium for other immune functions. Research shows that when infections occur, your body naturally sends more sodium to the affected area [3]. This stimulates the activity of macrophages, which are white blood cells that target and destroy harmful pathogens.
So, by keeping your electrolyte levels balanced, you can ensure your body consistently has the resources it needs to fight off infections.
How to Increase Your Electrolyte Intake
As we go about our day, we naturally lose electrolytes through sweat. This is especially true for athletes, who can lose up to 2 quarts of fluid (including the electrolytes within it) in just one hour of physical activity [4]. So, it's up to us to make sure we’re replenishing those lost electrolytes.
Below are some easy ways to increase your electrolyte intake.
Add Salt and Lemon to Your Water
Adding a pinch of salt to your water is a simple yet effective way to boost your sodium intake. This can help replenish the sodium lost during exercise or as you naturally sweat throughout the day. You can also add a squeeze of lemon juice for calcium, sodium, potassium, and magnesium.
Eat More Electrolyte-Rich Foods
You can also increase your electrolyte intake by eating more foods that are naturally rich in them.
Some examples of electrolyte-dense foods include [5]:
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Baked potato: A simple baked potato with the skin on provides 926 milligrams of potassium, which is nearly 3 times more than what bananas contain.
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Cottage cheese: A serving of cottage cheese contains phosphorus, sodium, magnesium, about 61 milligrams of calcium, and 86 milligrams of potassium.
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Pumpkin seeds: Just a 1-ounce serving of pumpkin seeds delivers 261 milligrams of potassium, 26 milligrams of phosphorous, and 74 milligrams of magnesium.
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Chia seeds: 1 ounce of chia seeds offers 95 milligrams of magnesium, 115 milligrams of potassium, and 244 milligrams of phosphorus.
With simple diet adjustments, you can significantly increase your electrolyte intake and support your overall immune health.
One of the easiest ways to quickly boost your electrolyte intake is with an electrolyte drink mix.
The Liquid I.V. Hydration Multiplier contains 3x more electrolytes than standard sports drinks. Whether you’re recovering from a workout or going about your day, simply dissolve this non-GMO mix into your water to replenish your electrolytes. It’s also equipped with Cellular Transport Technology (CTT)®, which helps your body rehydrate more quickly and efficiently compared to water alone.
Shop Electrolyte Supplements Online to Support Your Immune System
Electrolytes are important minerals that help our bodily systems function and communicate with one another. By monitoring your electrolyte intake and staying hydrated, you can support not only your immune health, but also your overall well-being.
At Orthopedic Outfitters, we understand the importance of hydration for peak performance and overall health. That’s why we offer the highest-quality electrolyte drink mixes and other nutritional supplements to help you achieve your wellness goals.
Shop our selection of supplements online today and we’ll ship them straight to your door!
This information is not intended to diagnose, treat, cure, or prevent any disease. Consult with a medical professional before adding supplements to your diet.
References
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Taheri, M., Bahrami, A., Habibi, P., & Nouri, F. (2020). A review on the serum electrolytes and trace elements role in the pathophysiology of COVID-19. Biological Trace Element Research, 199(7), 2475–2481. https://doi.org/10.1007/s12011-020-02377-4
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Schatz, V., Neubert, P., Schröder, A., Binger, K., Gebhard, M., Müller, D. N., Luft, F. C., Titze, J., & Jantsch, J. (2016). Elementary immunology: Na+ as a regulator of immunity. Pediatric Nephrology, 32(2), 201–210. https://doi.org/10.1007/s00467-016-3349-x
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Jantsch, J., Schatz, V., Friedrich, D., Schröder, A., Kopp, C., Siegert, I., Maronna, A., Wendelborn, D., Linz, P., Binger, K. J., Gebhardt, M., Heinig, M., Neubert, P., Fischer, F., Teufel, S., David, J., Neufert, C., Cavallaro, A., Rakova, N., . . . Titze, J. (n.d.). Cutaneous Na+ Storage Strengthens the Antimicrobial Barrier Function of the Skin and Boosts Macrophage-Driven Host Defense. Cell Metabolism, 21(3), 493–501. https://doi.org/10.1016/j.cmet.2015.02.003
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Sports and Hydration for Athletes: Q&A with a Dietitian. (2023, October 30). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/sports-and-hydration-for-athletes
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FoodData Central. (n.d.-b). https://fdc.nal.usda.gov/fdc-app.html#/food-search?query=&type=Foundation