Electrolytes are critical for optimizing mental and physical performance. They help your nerve impulses fire, regulate fluid balance, help produce energy, and support strong bones.

In particular, electrolytes are critical for those eating low-carb diets, practice intermittent fasting, or sweat a lot.

Low-carb and ketogenic diets

The "keto flu" is usually an effect of electrolyte imbalance. Why are low-carbers prone to electrolyte deficiency?

• Less sodium in the diet: Whole foods contain much less sodium than processed and packaged foods.
• Higher sodium excretion: Low-carb diets are diuretic in nature and the kidneys excrete electrolytes at a higher rate.

Fasting depletes sodium levels

Like low-carb diets, fasting signals the kidneys to excrete electrolytes at a higher rate.

If left unaddressed, it's common to experience some combination of headaches, muscle cramps, sleep issues, and fatigue.

Electrolytes and hydration are one of the most important things for someone new to low-carb or intermittent fasting should read up about.