Electrolytes 101: What to know

Staying hydrated is a health topic that never seems to get less popular – no doubt because of how many of our bodies’ functions rely on water! But what if there was a way to boost water’s health benefits?

Electrolyte drinks and powders seem like a promising way to do just that. Maybe you’ve even seen athletes and wellness-conscious individuals drinking electrolytes to prevent dehydration and refuel during and after intense workouts.

But should we all use electrolyte drinks? Ahead, wellness dietitian Lindsey Wohlford discusses who could benefit from drinking electrolytes and how to add them into your hydration routine.

Electrolytes: What they are and how they work

“Electrolytes are various essential minerals found in the blood, sweat and urine,” Wohlford says.

The National Library of Medicine writes that some of the most common electrolytes in the body include bicarbonate, calcium, chloride, magnesium, phosphate, potassium and sodium.

Electrolyte products, often sold as powders or sports drinks, are designed to help the body replenish its electrolytes. These drinks and powders generally contain carbohydrates and a small amount of electrolyte such as sodium, Wohlford says.

“When they are dissolved in fluid, they gain an electrical charge and influence many metabolic processes in the body, such as nerve function, muscle contraction, blood pressure, pH balance, hydration status and others,” she says.

But it’s not always necessary to consume these products. Wohlford says the body needs a specific concentration of electrolytes to function properly: too few electrolytes can be dangerous, but so can too many.

“Most people can get enough electrolytes through a balanced diet and plain water,” she says. “It is always best to obtain nutrients from food; electrolytes are no exception.”

MD Anderson dietitians recommend eating healthy foods. For meals, try to fill two-thirds of your plate with whole grains, vegetables, fruits, beans, nuts and seeds. The remaining one-third can be lean animal protein or plant-based protein.

While there is not a single fluid recommendation that is right for everyone, our experts have noted that a good goal is 13 cups a day for men and 9 cups a day for women.

“Consuming a balanced diet filled with many plant-based foods is an easy way to ensure you get enough electrolytes,” Wohlford says.

When to drink electrolyte water

There are times you may need to supplement the electrolytes you get from food, Wohlford says. Examples of these situations include:

• After illnesses with vomiting and diarrhea
• Before, during and after prolonged exercise or heavy sweating
• When in extreme heat for a long time

"Electrolytes can help with rehydration after illness, prevent heat stroke or illness, and improve athletic performance,” she says.

Unless your doctor says otherwise, you shouldn’t replace your entire daily water intake with electrolyte products, Wohlford says.

Not sure whether you need electrolytes? Your doctor can help determine if they are helpful in your specific situation.

“Avoid consuming electrolyte drinks if you don’t really need them or they haven’t been recommended by your doctor,” Wohlford says.

How to choose an electrolyte product

If you’ve decided electrolyte products are right for you, there are many options to choose from. So, what should you look for?

Avoid artificial ingredients and sweeteners

“Many electrolyte beverages contain large amounts of added sugar, artificial sweeteners, flavors and colors,” Wohlford says.

She suggests checking a product’s nutrition label and opting for electrolyte sources that use natural sugars rather than artificial sweeteners and ingredients.

Consider vitamin levels

Electrolyte products may also contain added vitamins, minerals and performance enhancements, Wohlford says.

While those ingredients may sound like added bonuses, it is possible to have too much of a good thing. Wohlford suggests avoiding options that contain more than 100% of the Daily Value for sodium and other vitamins and minerals.

“Taking very high levels of certain electrolytes or consuming extra electrolytes when you do not need them can contribute to potentially harmful health concerns such as elevated blood pressure, gastrointestinal issues, irritability, confusion, muscle cramps, weakness and headaches,” she says.