Electrolyte drinks have become increasingly popular in recent years, with many consumers spending over $10 billion annually on these products. However, do you really need them to stay hydrated? Experts weigh in on the benefits and necessity of electrolyte drinks.
According to medical experts and sports scientists, drinking sports drinks with electrolytes is crucial only when sweating heavily for a long time or losing water rapidly due to illness. For most people, drinking plain water and eating a balanced diet that includes fruits and vegetables is sufficient to replenish essential electrolytes.
Electrolytes are considered micronutrients, requiring only small amounts in the body. The human body has mechanisms to regulate electrolyte levels, such as hormones that help regulate sodium levels, and can adapt to maintain optimal levels even when consuming a Western diet high in sodium.
In reality, most people are walking around at some level of dehydration, with symptoms including thirst, fatigue, headaches, or dry mouth. Rehydrating with water, milk, soup, or other liquid-rich foods is usually sufficient to alleviate these symptoms.
However, sports drinks and electrolyte powders can be useful in specific situations, such as for elite athletes or individuals working out extensively in hot weather. For those who are dehydrated due to extreme medical conditions, replenishing electrolytes with oral rehydration solutions can be critical.
In conclusion, if you eat a balanced diet and don’t engage in intense physical activity that requires excessive sweating, you likely get all the electrolytes you need from food. While sports drinks may not significantly improve exercise performance or recovery, they can encourage hydration.
Source: https://www.npr.org/2025/08/04/nx-s1-5470190/electrolytes-sport-drinks-hydration-salt