Electrolyte drinks have recently become a wellness staple, promising better hydration, improved energy and enhanced performance. While electrolytes are essential for the body to function, many people may already be getting what they need through a balanced diet. Understanding when to reach for an electrolyte drink versus plain water is key.

What are electrolytes?

The human body is made up of roughly 50-70 per cent water, highlighting just how important hydration is. This water is stored both inside your cells and within the spaces around them. Electrolytes are charged minerals that help maintain fluid balance in these spaces, support muscle contraction and keep your nerves firing efficiently. In everyday life, your body (a special thank-you to our kidneys!) does an excellent job of keeping these levels in balance through regular intake of food and water.

Common electrolytes include sodium, potassium, chloride, calcium and magnesium.

When levels of electrolytes fall too low or rise too high, it can lead to symptoms like fatigue, muscle weakness or confusion. Severe imbalances can be dangerous, but they’re uncommon in healthy adults eating a balanced diet.

Electrolyte drinks

For everyday hydration, water is typically all you need, and many foods naturally supply electrolytes as part of a balanced diet. Still, there are moments when your body may benefit from a little extra support. In those cases, electrolyte drinks can be a helpful tool.

When to use electrolyte drinks

Electrolyte drinks are most helpful in situations where you’re losing a lot of fluid. For example:

• You’re exercising for more than 90 minutes or engaging in intense activity exceeding one hour
• You’re sweating heavily or have salty sweat
• You’re training or competing in hot, humid weather
• You’re recovering from vomiting or diarrhea

Because sodium plays the biggest role in hydration and recovery, replacing it is important when sweat losses are high. Sodium losses during exercise can vary widely from person to person and can increase significantly as exercise intensity rises.

If you don’t fit into one of the above categories and you don’t need to consume extra salt, water could be a better choice for you. If you have high blood pressure or a kidney condition, please consult with your primary care practitioner before increasing sodium intake.

In addition to sodium and potassium, some electrolyte or sport drinks include other ingredients such as caffeine, artificial sweeteners and sugars. It’s important to look at the label so you know what you’re getting. Let’s have a look at a few of the common ingredients, and when to choose what:

• Sodium: Regulates blood volume and keeps nerves and muscles working optimally while aiding in hydration. Replenishment is vital after intense perspiration or illness. Requirements differ during physical activity, but sweat typically contains about 1000mg/L. Typical sports drinks contain around 115-173 mg/cup.
• Potassium: Keeps the heart beating steadily and muscles contracting smoothly. It is important to replenish during prolonged vomiting or diarrhea, and in smaller amounts during exercise.
• Carbohydrates: Offer a rapid fuel source to sustain endurance throughout prolonged physical exertion. These are typically advised when movement exceeds the 60 to 90 minute mark. Most people benefit from 30-60g for each hour of exercise.
• Caffeine: May bolster athletic output by lowering perceived exertion during movement; research suggests a general intake of 3-6 mg/kg of body weight. This isn't necessary for everyone and should be avoided during bouts of illness.
• Artificial sweeteners: These are acceptable when added energy from sugar isn’t required for your workout, though they may exacerbate symptoms during bouts of illness. It is best to avoid these when engaging in extended physical activity or recovering from gastrointestinal distress.

Safety and considerations

While beneficial for some, it is possible to overdo the electrolytes. Most people already consume more than enough salt and excess sodium intake can be harmful over time. If your electrolyte contains sugar, that can be fantastic if you’re exercising, but likely not beneficial if you’re not. Potassium is tightly regulated by the kidneys, but some people should avoid supplemental potassium; both low and high levels can lead to serious complications.

Use caution with electrolyte supplements if you are pregnant or have underlying health conditions such as high blood pressure, heart conditions, kidney disease or liver disease. Always speak with your primary healthcare practitioner or a registered dietitian to ensure these recommendations are safe for your unique situation.

This article was written by Danica Davies, Master of Nutrition and Dietetics candidate.