Should I Take Electrolytes? | Which Type is Best?

Electrolytes have become all the craze. Social influencers promote electrolyte use every day to keep them hydrated and healthy. Is water not enough anymore?

What are electrolytes and what is their purpose?

Electrolytes are essential minerals for your body’s homeostasis (1). Electrolytes balance your body’s fluid’s narrow window acid-to-base ratio, trigger electrical signals in nerves to prompt muscle contraction and regulate blood pressure, blood sugar, and heart rate (1-2). Examples of electrolytes include sodium, magnesium, potassium, chloride, and calcium.

Does everyone require electrolytes daily?

The short answer, no. You lose electrolytes through bodily fluids like blood, urine, vomit, and stool, especially diarrhea. The top three reasons you should reach for an electrolyte powder or drink are (3):

1. Excessive sweating – like exercising for more than 60 minutes or working out in a heated room like hot yoga, hot Pilates or outside in the heat

2. After diarrhea or vomiting – Your body needs to replace the electrolytes you have lost, and water alone could decrease your electrolyte levels even more.

3. Dark urine – is a sign of dehydration – especially after drinking alcohol. Most people in the United States get too much sodium in their diet. Slugging an electrolytes every day is not helping that unless you are experiencing one of the three reasons above. American Heart Association recommends less than 1500 mg per day to avoid chronic conditions like heart disease and hypertension (4). Electrolyte powders and drinks are not a magic health and wellness supplement.

What should you look for in an electrolyte powder or drink?

Sodium and chloride make up the majority of your sweat with potassium trailing slightly behind. These are the top three electrolytes you should look for in a hydration drink or mix (5). If you are looking to replenish your carbohydrates after a heavy workout as well, reach for a sports drink that includes ~5-10% of the solution carbohydrates. Carbohydrates facilitate absorption of water and sodium, rehydrating you faster (6).

Conclusion

Electrolytes are essential for our overall well-being and body functions. For an average day of movement, eating, and sweating electrolytes are not necessary. Pay attention to situations where you may need to add an electrolyte pack or drink into your routine (7).

Sources

1. What are electrolytes? Abbott. Published June 25, 2019. Accessed April 15, 2025. https://www.abbott.com/corpnewsroom/nutrition-health-and-wellness/what-are-electrolytes.html.

2. What to know about electrolytes. United Healthcare. Accessed April 15, 2025. https://www.uhc.com/news-articles/healthy-living/electrolytes.

3. Kunik K. The 5 best electrolyte powders, tested by registered dietitians. Men’s Health. Published May 31, 2024. Accessed April 17, 2025.https://www.menshealth.com/nutrition/g60937124/best-electrolyte-powder/.

4. Merschel, Michael. Electrolytes can give the body a charge, but try not to overdo it. American Heart Association. Published June 19. 2024. Accessed April 15, 2025. https://www.heart.org/en/news/2024/06/19/electrolytes-can-give-the-body-a-charge-but-try-not-to-overdo-it.

5. What’s in your sweat? American Sports and Performance Dietitians Association. Published . Accessed April 15, 2025. https://www.sportsrd.org/wp-content/uploads/2018/11/Whats-In-Your-Sweat.pdf

6. Committee on Military Nutrition Research: Activity Report. National Library of Medicine. Published January 1, 1994. Accessed April 17, 2025. https://www.ncbi.nlm.nih.gov/books/NBK231364/#:~:text=Glucose%2Delectrolyte %20solutions%20have%20been,or%20from%20the%20gastrointestinal%20tract.

7. Snape, Joel. The electrolyte boom: a wonder supplement – or an unnecessary expense? The Guardian. Published September 30, 2024. Accessed April 15, 2025. https://www.theguardian.com/lifeandstyle/2024/sep/30/the-electrolytes-boom-a-wonder-supplement-or-an-unnecessary-expense