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It seems like everywhere you look, a new electrolyte-packed beverage is hitting the market, oftentimes with a big name behind it. Call Her Daddy mogul Alex Cooper recently dropped Unwell Hydration and influencer Logan Paul has been peddling PRIME since 2022. Even Beyonce is involved in the electrolyte space as an investor in WTRMLN WTR.
They’re the kind of drinks you reach for after a big workout, a long night out, or maybe just because you like the taste. But, while celebs clearly see the benefit in getting their electrolytes in, do experts?
Here’s what you need to know about the wide world of electrolyte beverages before you head to Target to stock up on all those kiwi pineapple Unwells.
Meet the experts: Adena Neglia, RDN, is a sports nutritionist with Brown and Medina Nutrition. Lauren Cadillac, RD, is a dietitian who works in Manhattan.
What are electrolytes exactly?
Electrolytes are minerals such as sodium, chloride, magnesium, calcium, and potassium. “The concentration of these electrolytes ensures proper function in the cells of our bodies,” says Adena Neglia, RDN, a sports nutritionist with Brown and Medina Nutrition.
The main role of all these minerals is to maintain electrical neutrality in cells, per the National Library of Medicine, which is probably how they got their name. This helps regulate nerve and muscle function, maintains a good balance of acids and bases, and, yes, keeps you hydrated.
Having the right level of electrolytes *is* important. If you don’t have the proper amounts of them, you could experience muscle cramps, fatigue, nausea, confusion, headaches, and (in extreme cases) seizure or coma, per the Mayo Clinic.
Luckily, it’s actually pretty easy to keep your electrolytes balanced.
That is, even without special drinks like the enhanced hydration beverages on the market. “If you’re someone who eats a well-rounded diet and doesn’t engage in a ton of physical activity, you likely meet your electrolyte needs through your diet,” says Lauren Cadillac, RD, a dietitian who works in Manhattan.
Just think about it: Bananas are well-known for having a bunch of potassium, but you can also find this element in avocados, sweet potatoes, and spinach, Cadillac says. You can get calcium from dairy, salmon, seeds, and almonds and magnesium from dark chocolate, avocados, nuts, and legumes (like peanuts and most beans). Sodium and chloride make up a little seasoning you may have heard of called salt—which is basically in everything you eat.
“Like most labeling, added electrolytes are a good marketing tactic,” Cadillac says, but they might not actually be making much of an impact.
So, for the most part, you don’t need to drink extra electrolytes.
“I always say to go with food first unless you are a very serious athlete,” says Neglia.
Unless you’re doing a serious workout, are severely hungover, or are sick, you can bet you’re getting enough electrolytes in your food.” And actually, most of the time, the amount of minerals you’re already consuming through your diet is beyond what you need, Neglia says.
Here’s the rule of thumb for if you might need an extra electrolyte boost, according to Neglia: You only need to drink something like Liquid I.V. or an enhanced water if you’re doing an intense workout that lasts longer than an hour, or if you’re exercising somewhere where it’s very hot, be it outdoors in warm weather or in a heated studio. People training for endurance events like marathons, for example, probably want to keep some electrolytes supplements handy.
Why? Sweating is a good sign that you’re losing electrolytes, since sweat contains sodium. Usually, it’s sodium and chloride that need to be replenished, Neglia says. “Sodium concentrations in sweat vary from person to person,” she says. “If you’re a salty sweater, it shows up in a white residue on your clothes, which is salt that stays around after your sweat dries up.”
Salty sweaters have to worry more about electrolyte loss than people who don’t get that white residue on their clothes. For salty sweaters, it might be smart to pick up a sports drink or electrolyte water any time you expect to sweat a lot, whether it’s because you’re working out or not.
Otherwise, you can mostly stick to water to stay hydrated. Unless, of course, you’re losing electrolytes in other ways. “We can also lose electrolytes through our bowel movements, so if we are having diarrhea (common with the flu or other illnesses), for example, it’s important that we replenish the electrolytes lost,” Cadillac says.
Recap: Electrolyte beverages are best used after a workout that lasts over an hour, anytime you’re going to get particularly sweaty (like during a heated workout or doing a demanding activity outside), or if you’re sick.
Electrolytes might also help tone down a hangover, but don’t expect magical results.
The dehydration that occurs with drinking alcohol does deplete electrolytes, so replenishing them might help you feel better after a night out. But, there are probably other reasons you feel crummy from drinking beyond being dehydrated, so an electrolyte drink isn’t a magic cure. One symptom it should help? That pounding headache the next morning, Neglia says.
“Try a coconut water or sports drink before bed,” says Neglia. “But, ideally, don’t overdo it with the alcohol.” She also suggests a glass of regular water between each drink.
Overall, though, you don’t need an electrolyte bev every day.
They aren’t helping your body, and could even be hurting you—because it is possible to overdo it on electrolytes. Excess of some minerals won’t cause a problem, but with others, that’s not the case. “Excessive consumption of potassium can lead to hyperkalemia, which can lead to nausea, irregular pulse, heart arrhythmia, and can impact liver function,” Cadillac says. “Too much sodium can lead to hypernatremia, which can lead to vomiting, diarrhea, and dizziness.”
Plus, a lot of the bevs on the market contain vitamins, so if you’re already taking other supplements or a multivitamin, you could be getting way more than the recommended daily value, Neglia says.
Ultimately, it’s not a big deal if you have one drink a day (but keep in mind, they might also have a ton of sugar), but you don’t want to make these beverages or supplements (i.e. powders or dissolvable tablets) a thing you’re doing all day every day. Really, that old Gatorade commercial that said you need to “sweat it to get it” was onto something.
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