It feels like everyone’s carrying around a packet of electrolytes these days — promising better hydration, faster recovery, and glowing skin. But are they really necessary, or just clever marketing? Let’s break it down.
What Are Electrolytes?
Electrolytes are minerals that help regulate your body’s fluid balance, nerve signals, and muscle contractions. The key players are:
Sodium
Potassium
Magnesium
Calcium
Chloride
Your kidneys manage electrolyte levels automatically, and under normal circumstances, you get plenty from food. But there are times when you might need more help.
When You Might Need Electrolytes
During long or intense workouts
If you’re exercising for more than an hour — especially in hot weather — you’re losing sodium and potassium through sweat. Replacing both can help maintain your energy and reduce cramping. Aim for around 400 mg of sodium per hour during extended sessions.
In hot or humid conditions
When the heat index soars (think above 90°F with high humidity), you lose water and minerals quickly. In those cases, electrolytes can help prevent dizziness and dehydration.
After illness
If you’ve recently battled a stomach bug or the flu, electrolytes can help replenish what’s lost through sweating, vomiting, or diarrhea. Sodium and potassium are the most important for a faster recovery.
Postpartum or breastfeeding
Pregnancy and breastfeeding can deplete mineral stores, especially calcium, sodium, and potassium. Supporting your hydration and mineral balance can help recovery and energy levels. Aim for 1,300 mg of calcium daily and consider discussing electrolyte options with your doctor.
When to Skip Them
If you have kidney disease, heart conditions, or high blood pressure, most electrolyte drinks aren’t your friend. The added sodium can worsen water retention or strain your kidneys. And even for healthy individuals, too much can cause bloating or imbalance if not paired with enough water — aim for at least 32 oz of water with any electrolyte supplement.
Electrolytes are helpful in certain situations — long workouts, hot climates, or recovery from illness — but most of us don’t need them every day.
If your sweat sessions are short and you’re eating a balanced diet, plain water is plenty. But if you’re training hard, chasing toddlers in August, or recovering from the flu, adding electrolytes might just help you feel a little more like yourself again.
