Electrolytes 101: Do you really need them?

Wellness influencers strike again with this popular trend: electrolyte products.

First, let’s talk about what electrolytes even are. Electrolytes are minerals that are important for several functions in our body such as regulating pH levels and fluid balance, muscle contractions, and more! Electrolytes include sodium, potassium, magnesium, phosphorus, calcium, chloride, and bicarbonate. Getting enough of them is extremely important for our bodies to function properly and efficiently.

However, the belief that the average person needs additional electrolytes from products like electrolyte drinks or powder mixes has got to be one of the best marketing madness trends we’ve seen in recent years. As a dietitian, people often ask me WHAT brand of electrolyte mix is best instead of IF they need to use one in the first place. And the truth is that the majority of us do not need to consume these products on a regular basis. If you eat a relatively balanced diet and drink enough plain water, it’s likely you’re getting enough electrolytes through those habits. If you read that last sentence and think “I don’t do either of those things”, it’s important to point out that consuming an electrolyte product won’t make up for not consuming a relatively balanced diet or drinking enough water. Just like taking a multivitamin won’t make up for never eating a fruit or vegetable. Nutrients are best obtained and absorbed through food, and electrolytes are no exception.

Another consideration with these products is sodium content. It’s estimated that most Americans already overconsume sodium daily, so adding even more from electrolyte products wouldn’t be doing your heart any favors.

For certain people and situations, electrolyte products may be appropriate. One example might be after experiencing vomiting and diarrhea from being sick. Electrolyte products can help quickly replenish the electrolytes you lost from being ill. Another example could be before, during, and after excessive sweating from exercise or being in extreme heat for a prolonged period. Again, electrolyte products would help quickly replenish those electrolytes lost through sweat.

It’s always a good idea to talk to your doctor or a dietitian if you experience the scenarios above and think you may need extra electrolytes. If your doctor or dietitian does recommend you consume electrolyte products, look for products without added sugars and artificial flavors, and avoid products with more than 100% of the Daily Value of vitamins and minerals listed on the nutrition facts label.

In summary: yes, we need electrolytes but no, you probably don’t need electrolyte products.