All the cool girls are sipping on electrolytes, but should you?

Somewhere between your fourth cup of Joe, checking 145 unread emails, and the occasional anxiety spiral, hydration takes a backseat. Yes, drinking 2.5 litres of water every day is on your to-do list. And yes, you’ve set hourly reminders to sip away—but conveniently snoozed them. The result? End-of-day dehydration-induced headaches, among many other repercussions. Enter electrolytes: the latest wellness trend promising better hydration and a boost of energy. But are they really necessary for everyone? Here’s what the expert has to say.

Sipping on electrolytes seems to be the new ‘cool’ thing to do. They are no longer reserved for post-hangover cures or post-workout recovery. “Electrolytes are minerals like sodium, potassium, magnesium, and calcium that carry an electrical charge when dissolved in fluids,” explains Kripa Jalan, nutritionist, founder of Burgers To Beast, and CEO of The Primary RX. “This charge allows your nerves to fire, your muscles to contract, your heart to beat steadily, and your cells to hold on to the right amount of water.”

The benefits of electrolytes

While they may look like the latest wellness accessory—tucked into pastel sachets and flaunted by every Pilates princess and gym bro—electrolytes are actually fundamental to life. Beneath the millennial-meets-Gen Z packaging lies a powerful trio of minerals essential for hydration, energy, debloating, and so much more.

“The real benefits show up in situations where your body has lost more fluid and minerals than food and water alone can quickly restore,” says Jalan. “Endurance athletes sweating for hours, or someone recovering from diarrhoea or vomiting, genuinely need them.” In these cases, electrolytes enhance hydration by helping the body absorb water more efficiently—all thanks to sodium working synergistically with glucose in the gut.

“For the average person with a balanced diet and normal activity levels, however, the benefits are minimal. Water and food do the job beautifully.”

The health risks

Of course, there are potential health risks—and it goes beyond the simple ‘salt is bad’ narrative. According to Jalan, too much sodium can raise blood pressure and strain the kidneys, while excess potassium can disrupt the heart’s rhythm. Sodium (or salt) has been unfairly demonised; it’s essential for nerve function, muscle contractions, and fluid balance. So the problem isn’t salt itself, but overconsumption. On the other hand, overdoing plain water without replenishing electrolytes can dilute sodium levels in the blood, leading to hyponatremia.

“It’s important to remember that electrolytes don’t come only from drinks or supplements; you also get them from food. Which means any discussion of ‘too much’ has to consider your whole diet, not just what’s in your water bottle.”

Additionally, Jalan notes that many commercial electrolyte drinks are loaded with added sugars, which, if consumed daily outside of athletic or medical needs, can worsen metabolic health. “Electrolytes aren’t villains, nor are they magic bullets. They’re vital nutrients that your body depends on, but like most things in nutrition, it’s balance—not extremes—that matters.”

Consuming electrolytes the right way

Here’s the thing: most of us are already getting our fair share of electrolytes without packets and powders. Water, paired with a varied diet, is usually sufficient. That said, Jalan adds that athletes who lose more than a litre of sweat per hour may need additional sodium each hour of exercise, along with potassium and magnesium in smaller amounts. “Outside of those scenarios, regularly sipping electrolyte drinks often means taking in unnecessary added sugar,” she warns. Instead, opt for natural alternatives that supply electrolytes such as coconut water, milk, and fruit.

And timing really does make a difference. If you’re heading out for a long run or a sweaty workout, a dose of electrolytes can save you from cramps and fatigue. Coming back from a stomach bug? They’ll help you bounce back faster. But if we’re talking errands, casual gym days, or just living your everyday life, plain water still does the trick. The only caveat: if you’ve kidney disease, heart failure, or high blood pressure, tread carefully, as electrolyte imbalances can be risky. In those cases, let your doctor give you the green light before you reach for supplements.

“Electrolytes aren’t about being more hydrated than water; they’re about being contextually appropriate when your body’s reserves are truly challenged.” The rule of thumb? Replace what you lose, but not to the point of surplus.

Lead image credit: Pexels 

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