Do I Need Electrolytes?
Quick Answer
If you exercise intensely, sweat heavily, fast, eat low-carb, or have diarrhea/vomiting, probably yes. For the average person eating regular food and doing moderate exercise, probably not. You're getting electrolytes from food. The sports drink industry vastly overstates how many people need extra electrolytes.
Key Points
- Most people get enough from food
- Needed for 60+ min intense exercise in heat
- Keto/low-carb diets increase electrolyte needs
- Illness with fluid loss depletes electrolytes
- Sports drink marketing overstates needs
Detailed Answer
Electrolytes (sodium, potassium, magnesium, calcium, chloride) are essential. But "essential" doesn't mean you need supplements. Most people get enough from food.
WHO ACTUALLY NEEDS EXTRA ELECTROLYTES:
• Endurance athletes: 60+ minutes of intense exercise, especially in heat. You lose 500-1000mg sodium per liter of sweat.
• Heavy sweaters: Some people lose 2-3x more sodium than others. If you see white salt stains on your clothes, you're a heavy sweater.
• Low-carb/keto dieters: Carbs help retain sodium. Without them, you excrete more electrolytes. "Keto flu" is often electrolyte depletion.
• Fasting: Extended fasting depletes electrolytes without food intake to replace them.
• Illness with vomiting/diarrhea: Rapid fluid loss takes electrolytes with it.
• Older adults on diuretics: These medications increase electrolyte excretion.
WHO PROBABLY DOESN'T NEED THEM:
• Casual exercisers (under 60 minutes) • People eating balanced diets • Those just "trying to be healthy"
MARKETING VS. REALITY:
Gatorade was invented for Florida football players practicing in brutal heat. Not for someone doing 30 minutes on a treadmill in an air-conditioned gym. Water is fine for most exercise.
Evidence Quality
Multiple high-quality studies support this
Key Sources:
- guidelineACSM Position Stand on Fluid Replacement
- reviewSodium and Potassium in Exercise: Review
- studyElectrolyte Needs in Low-Carbohydrate Diets
Related Questions
Muscle cramps, headaches, fatigue, dizziness, brain fog, heart palpitations. But these symptoms have many causes. Context matters: are you exercising heavily, eating low-carb, or ill?
You Might Also Ask
Try It In Your Stack
About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
Get Science-Backed Supplement Tips
Weekly insights from 47,000+ clinical trials
No spam. Unsubscribe anytime. We respect your inbox.
Have More Questions?
Check your full supplement stack for interactions and personalized recommendations.
Analyze Your Stack