Sports drink marketing would have you believe everyone needs electrolyte replacement. Reality: if you eat a normal diet and don't sweat excessively, you're probably fine. But certain situations genuinely require attention to electrolytes.
When You Actually Need Electrolytes
Sweat contains 200-1000mg sodium per liter. If you're exercising hard for over an hour, especially in heat, you need to replace what you're losing. Signs of sodium depletion: muscle cramps, headache, nausea.
Low insulin levels cause kidneys to excrete more sodium, which pulls potassium and magnesium with it. "Keto flu" is often just electrolyte depletion. Supplementing can prevent it entirely.
Vomiting and diarrhea cause rapid electrolyte loss. WHO oral rehydration solution formula is designed for this. It's not about hydration alone; the electrolytes help your body actually absorb the water.
What to Look For in Products
Most commercial electrolyte drinks are heavy on marketing, light on actual electrolytes. Check the label. Nuun, LMNT, and similar products have meaningful amounts. Gatorade has mostly sugar and minimal sodium.
Unless you're an endurance athlete needing carbs, sugar in electrolyte drinks is unnecessary calories. Sugar-free options provide electrolytes without blood sugar spikes.
Beyond Supplements
- •Most sedentary people get enough electrolytes from food
- •Chronic low potassium is common and associated with high blood pressure
- •Coffee and alcohol can increase electrolyte excretion
- •Pale yellow urine suggests adequate hydration
Note: Electrolyte imbalances can be serious. If you have heart or kidney conditions, consult your doctor before supplementing, especially potassium.