In tubs, tablets, and grab-and-go packets, electrolytes are having a moment. Whether you hear the ads on podcasts, eye them at the grocery store, or watch influencers mix them into their oversized Stanley tumblers, they’re pretty much everywhere you turn—so much so that we’re almost led to believe that drinking plain water is a form of self-sabotage.
A quick refresher, pun intended: Electrolytes are charged minerals that are responsible for regulating hydration, converting the nutrients we consume into energy, and regulating nerve and muscle function, says Maddie Pasquariello, MS, RDN, a dietitian based in Brooklyn. Historically, they’ve been associated with sports and recovery (shoutout to postgame mini Gatorades of yesteryear), but these days they’re often touted as another essential in your daily wellness kit.
Reality check: You probably don’t need them on the regular. Per Pasquariello, we can usually get most of the electrolytes we need through a well-balanced diet. That said, there are a handful of instances in which supplementing could truly be worth it to help your body rehydrate more effectively. Here’s when—and how—to do it.
When should I supplement with electrolytes?
Pasquariello says that electrolytes come most in handy during select workouts—namely those that are high-intensity (like a long run, spinning class, or a sports game), super sweaty (think hot yoga), and/or over an hour long. Anything else that significantly raises your heart rate or sweat output—be it an infrared sauna session or simply existing on a sweltering summer day—could also warrant supplementing. “Another key scenario in which someone might wish to supplement is if you’ve experienced a prolonged period of vomiting or diarrhea,” Pasquariello adds, as both result in a loss of fluid and minerals.
Emmaline Rasmussen, MS, RDN, a dietitian based in Los Angeles, says that it’s also a good idea to take electrolytes before and after flying to combat the desert-dry cabin air, which may accelerate dehydration (especially on long-haul flights). “Those who are dieting, and particularly those on specific diets that can increase risk of dehydration or otherwise affect fluid and electrolyte balance—including keto, intermittent fasting, and taking GLP-1 medications—can also benefit from supplementing with electrolytes,” she adds.
Of course, it also helps to know what dehydration actually looks and feels like. Per the Mayo Clinic, signs and symptoms include extreme thirst, dizziness, confusion, tiredness, and minimal or dark-colored urine. If plain water doesn’t seem to help, electrolytes could help you out.
@amywoodsfitness Electrolyte drinks: what to use and when #runtok #marathon #triathlon #electrolytes #fuelyourblackfriday @The Feed ♬ original sound - Amy Woods
Is there a best time of day to drink electrolytes?
Unless you’re an elite athlete or are powering through seriously hot and humid conditions, you likely don’t need to take electrolytes like clockwork, and thus don’t have to integrate them into your daily lineup. There’s also no single time of day when it’s preferable to supplement, but you can time your intake strategically with certain dehydrating activities and events.
For instance, Pasquariello says that long and intense activities in sweaty conditions may warrant supplementing during and after your practice or workout. The same goes if you’re recovering from illness. “It depends what your body can tolerate after being sick and how severely ill you were, but generally speaking, the focus is on rehydrating gradually but efficiently right after you’ve been sick,” she notes.
@sousasupps There’s so much out there about electrolytes, but not enough about when we should actually be taking them. #hydration #electrolytes #recovery ♬ original sound - Sousa Supps
How to choose electrolyte supplements
When choosing from the many electrolyte supplements on the market, it’s best to look past fancy packaging and marketing claims. Label literacy matters, and it’s worth heading straight to the nutrition facts. First and foremost, both dietitians we spoke to caution against varieties with excessively high sodium. “Most of us already get plenty of sodium in our diet, so it’s important to take an electrolyte only if you know you need one and fit into one of the scenarios outlined above,” says Pasquariello. “Otherwise you’re just overloading your body with sodium you likely don’t need.” (Too much sodium could lead to headaches, bloating, and puffiness—not to mention heart and kidney issues with excessive intake over the long run.) She advises looking for one with just 200 to 300 milligrams of sodium, as well as 300 to 350 milligrams of potassium and 40 to 100 milligrams of magnesium, give or take.
Some options will also have added sugars. While it’s best in the big picture to limit your intake, Pasquariello says it could actually be helpful to have a kick of glucose when it’s time to rehydrate. “Glucose facilitates sodium and water absorption in the body, so if you’re very dehydrated, some glucose in the mix can speed up rehydration,” she shares. But stay vigilant: This isn’t a call to go overboard on the sweet stuff when you’re parched. Just know that as long as you don’t overdo it on added sugar throughout the day, some in your electrolyte packet shouldn’t wreck your dietary or health goals. That said, Rasmussen does advise watching out for sugar alcohols, “which can cause gastrointestinal distress and be disruptive to your sport or training,” as well as artificial sweeteners, dyes, and flavors.
@joshstrongfitness Choosing the Right Electrolyte Drink: Avoiding the Pitfalls and picking the right one for you.
The bottom line
Despite what TikTok or your favorite influencer would lead you to believe, you probably don’t need to supplement with electrolytes on the daily. Still, there are a few key opportunities—namely when you’re super active, super sweaty, sick, traveling, or on restrictive diets—in which you’ll find that the extra support will truly help your body and hydration levels bounce back to baseline. It’s smart to keep a batch in stock for when the right moment comes, but you also shouldn’t forget that you can eat your electrolytes too: You’ll find these charged minerals in everything from fruits and veggies (especially leafy greens) to nuts, seeds, and legumes, as well as in animal sources including some fish, seafood, dairy, and lean meat.
Last but not least, don’t underestimate the importance of sipping on good old H2O throughout the day. In most cases, it’ll stand to hydrate you just fine.
Originally published on SELF.
