Everything You Need to Know About Electrolytes!

From hydration to nerve function, discover the crucial role electrolytes play in keeping us healthy and energized. Dr. Sabrina Falquier breaks down what electrolytes are, how they work, and why they're essential for our bodies. Plus learn what foods contain electrolytes and how to make your own simple electrolyte drink at home. Whether you're an athlete, constantly on the go, or just someone looking to improve your overall well-being, this is for you!

In this episode you’ll hear:
0:40 – What are electrolytes?
1:00 – How do we lose electrolytes?
1:45 – What’s in electrolyte powder and drinks?
2:35 - Who can benefit from added electrolytes?
3:15 – What foods have electrolytes?
4:30 – How to make electrolyte water?

Credits:
Host - Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing - Will Crann
Executive Producer - Esther Garfin

©2025 Alternative Food Network Inc.

Show Topics Include: Nutrition, Food as Medicine, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Lower cholesterol naturally, Reverse heart disease, Health, Inflammation,  Mediterranean Diet, Longevity, Turmeric benefits , Cortisol Stress, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), ROI of Food as Medicine programs, Healthcare cost reduction, Prevention nutrition, Culinary medicine program curriculum for hospitals, Teaching kitchen, Health equity, Evidence-based nutrition interventions 

Episode Transcript

Speaker 1 (00:03):
Welcome to today's episode. You've seen them everywhere, electrolyte packets
in every flavor, from lemon, lime to pomegranate. But do
we really need them or can we hydrate and replenish
naturally using everyday foods and drinks. I'm doctor Sabrina Falke,
a culinary medicine and lifestyle medicine physician and also the
host of Culinary Medicine Recipe podcast. I get asked this

(00:25):
question a lot, so today we're going to unpack it together.
We'll talk about what electrolytes really are, when we need them,
and how we can support our bodies through both hydration
and flavor. So, first of all, what are electrolytes. Electrolytes
are minerals that carry an electrical charge and are essential
for things like fluid balance, muscle contraction, and nerve function.

(00:47):
And the men players are sodium, potassium, magnesium, and calcium,
and there are a few others like chloride and phosphate,
but we're going to focus on the four most prominent ones.
We lose them through sweat, urine and other fluids, especially
if it's hot outside, we've been sick, or we're a
really active person. While Electrolytes are often marketed to athletes.

(01:11):
You don't need to be running a marathon to need them,
but it's so important to know that context really matters
in this one important note. While electrolytes can be measured
in blood work, our bodies adjust these levels minute to
minute and second by second because they impact critical physiology
like our beating heart beat to beat. Therefore, when you

(01:31):
get blood work done at the doctor's office, it's not
necessarily going to tell you if you need to do
this in supplement form. There are certain chronic conditions where
you're going to see these results be abnormal. But again
this is not what we're talking about today. Now. Electrolyte
packets and drinks, what's inside of them? Let's break down
what actually is in those packets. So there's sodium, potassium,

(01:54):
and magnesium. There's usually a sugar or a sugar substitute,
and then flavorings. Also, sometimes they're supplemented with B vitamins
like B complex and vitamin C. And then in the
bottle drinks you also have the electrolytes, and then many
also have artificial colors or added sugars, and those can
either be in natural sweetened form, or sugar substitutes. Those

(02:18):
are the ones the sugar substitute that USEE in the
zero versions. So some drinks use coconut water or fruit
juices for a more natural feel. But remember that natural
isn't a regulated term and it doesn't always mean low
in sugar, so always check your labels and is water enough?
Who needs extra electrolytes? For many of us, yes, water

(02:39):
is enough, but you might benefit from added electrolytes if
you've been sweating heavily again like in hot weather, going
on long hikes or intense workouts, you've been sick with
something like vomiting or diarrhea, you're on certain diets where
you actually can lose more sodium so need to replace it.
Also if you're fasting or you've had very little food

(03:02):
for a day or more. So, No, they're not just
for athletes, but also not everyone needs them on a
day to day Now, of course, this wouldn't be culinary
medicine recipe podcasts if we didn't talk about the culinary
medicine approach. So how do we get electrolytes from food?
Because culinary medicine recipe is about connecting health and flavor

(03:23):
and empowerment and culture. Let's talk about where we can
get those electrolytes sources, and they're most likely already in
your kitchen. First, we have sodium based foods, so things
like olives, sauer kraut, pickles, miso which comes in red
and white miso, and bone broth. Then we have magnesium
with pumpkin seeds, almonds, cacao one hundred percent cacao, yes,

(03:46):
that's chocolate, pickles, beans, and whole grains, all kinds of
whole grains. Next we have calcium where we have leafy
greens and this could be herbs or again dark leafy greens.
We have cheese, so fermented dairy from cheese or yogurt.
We have plant based sources or fortified milk, and then

(04:08):
we have tahmi. And then last we have potassium sources,
so we have lentils, oranges, avocados, sweet potatoes and all
different colors and bananas. And then don't forget your hydrating
foods things like watermelon and strawberries, also cucumbers, soups, herbal teas.
Those are fantastic ways to hydrate on a regular basis

(04:30):
and getting those electrolytes and if you decide to make
your own electrolyte drink. You can take a cup of
water and you can squeeze an orange or add lemon
or lime, cucumbers or mint from your own, very own garden,
and then a pinch of sea salt and there you go.
That's your homemade, flavorful, functional refresher with no packet needed.

(04:52):
So as we finish up, do you need those electrolyte
packets or drinks? Sometimes yes and sometimes no. You can
hydrate with intention, using foods, water, and also by truly
listening to your body. Electrolyte replacement isn't about marketing. It's
truly about what your body needs, and the beauty is
food and flavor can get you there in a way

(05:13):
that's more connected, more culturally relevant, and much more delicious.
Thank you so much for listening to today's episode of
Culinary Medicine Recipe. We'd love to hear what you use
for hydration packet or not with this episode helpful, I hope,
so please share, rate, leave a review, and follow Culinary

(05:33):
Medicine Recipe on your favorite podcast listening platform. Until next time,
Salud and Bonabatti. Please note that the content or opinions
in this episode are for informational purposes only and are
not a substitute for professional medical advice. If you are
uncertain if an ingredient mention here is suitable for your
diet due to allergies or other reasons, please discuss with

(05:56):
your doctor or other qualified healthcare provider.