Can Electrolytes Help You Lose Weight? What You Need to Know

The Role of Electrolytes in Weight Management

Electrolytes are essential minerals that have a natural positive or negative electrical charge when dissolved in water. Almost every fluid and cell in our body contains them. They help our muscles and nerves function properly and help maintain hydration by balancing how much fluids are in our cells. [1] Important electrolytes you may have heard of include sodium, potassium, chloride, magnesium, calcium, phosphate and bicarbonates. [2]

Importance of Hydration for Weight Loss

Whether you’re taking medication to reach your weight loss goals or are doing it through diet and exercise alone, you’ll know how important it is to eat foods with a high water content. This is because they naturally are low in calories, and can contribute to weight loss efforts by adding volume to food.

Eating foods high in water can help you feel fuller due to their volume and fibre content. Fruits and vegetables are usually high in water and fibre; grapefruits are about 90% water and raw carrots are about 88% water. [3] To maintain adequate hydration levels, current recommendations are 6-8 glasses of fluids each day. [4]

How Hydration Helps Manage GLP-1 Treatment Side Effects

Electrolytes are important to consider for those on weight loss journeys as they help alleviate many of the common side effects that GLP-1 treatments like Mounjaro and Wegovy can cause. The most common of these side effects are gastrointestinal symptoms like vomiting, diarrhoea, fatigue and constipation. In order to manage these symptoms, it is essential to stay hydrated, and particularly in the case of diarrhoea, replace the minerals and electrolytes that have been lost with oral rehydration salts. [5]

Because GLP-1 weight loss medications also reduce appetite, calorie intake will be naturally decreased. We get a large amount of our daily water intake from food, so without replacing it we can potentially become dehydrated. This can then cause us to experience headaches and tiredness.

Other Ways We Lose Electrolytes When Losing Weight

As well as through our urine, we also lose electrolytes like sodium when we sweat. So, if your weight loss journey includes an increase in physical activity and exercise – particularly in warm weather – it's likely that your electrolyte level will drop. Although it sounds counterintuitive, drinking too much water isn’t the answer. By replacing the water, but not the electrolytes, it can dilute the electrolyte content in our blood. Intense physical activity and diarrhoea or vomiting requires both rehydration and replenishment of lost electrolytes. [6]

While they can be rich in electrolytes, we recommend avoiding sports or isotonic drinks as these tend to be high in sugar. Instead, choose rehydration salts or electrolyte supplements. They will help prevent imbalances that can lead to fatigue and cramps, ensuring better recovery and overall health during intense weight loss efforts.

Support Your Weight Loss Goals with Electrolytes

Electrolytes are important for anyone losing weight at speed because of their ability to maintain hydration, support muscle function, regulate nerve signals, and optimise energy levels. Created by our in-house experts, you can try Levity’s daily electrolyte powder here. Or, if you'd like to start your own weight loss journey using scientifically proven treatments, visit our website here to find the right one for you.

References

1. Cleveland Clinic. Electrolytes: Types, Purpose and Normal Levels [Internet]. Cleveland Clinic. 2021. Available from: https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes

2. Shrimanker I, Bhattarai S. Electrolytes [Internet]. National Library of Medicine. StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/

4.National Health Service. Water, Drinks and Your Health [Internet]. nhs.uk. 2023. Available from: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/