Wellness marketing is a little out of control, and electrolytes are as buzzy as it gets. Touted by influencers and podcasters as a miracle supplement that helps your body perform at its peak, electrolyte beverages are as numerous as they are readily available. But the dietitians and nutritionists I spoke with are less willing to embrace these beverages as a cure-all for what ails you.
I say as much in our guide to electrolyte powders: Whether or not you need to drink electrolyte water, and how frequently, depends on a whole lot of individual circumstances. We'll break it all down for you below.
What Are Electrolytes, and What Do They Do?
Electrolytes are minerals that naturally exist in your body. They include sodium, potassium, magnesium, calcium, chloride, and phosphate. They're essential for several different bodily processes, including nerve and muscle function and fluid and pH balances.
How Do You Know If You Need Electrolytes?
As with basically all health and wellness advice, the best way to figure out whether you have any deficiencies or an electrolyte imbalance is to talk to your doctor. You can also get a sweat test done to analyze what you may or may not be losing.
“Mild imbalances can cause cramping, dizziness, fatigue, or headaches. More severe shifts may lead to confusion or irregular heartbeat, which requires medical attention, not just an electrolyte drink,” says Maegan Ratliff, a registered dietitian.
And there are negative consequences to both too few and too many electrolytes—too few can disrupt nerve and muscle function, affect heart rhythm, and impair hydration, yet too many can raise blood pressure (sodium), cause diarrhea (magnesium), or lead to kidney strain (calcium), according to Lindsay Malone, registered dietitian.
Electrolyte beverages and sports drinks generally aren't necessary for most people to consume on a daily basis, especially if they're sedentary or have issues like high blood pressure or kidney disease where added electrolytes (especially sodium) can potentially be harmful.
“True electrolyte depletion is very uncommon in the general population,” says Brian Ó hÁonghusa, a registered nutritionist. In fact, “excessive electrolyte drink intake without adequate water loss can lead to hyponatremia, where sodium levels in the blood are too low,” says Staci Gulbin, registered dietitian.
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