Are Electrolytes The Hydration Hack We All Need?

You may reach for a Berocca after a heavy night out – but the perks of electrolytes extend far past curing hangovers. These drinks have a whole host of health benefits, offering a hit of hydration which can help with everything from sports recovery to getting better after illness. Interest has soared in recent years: the global electrolyte mixes market was valued at $39.93 billion in 2025 and is expected to grow to $43.05 billion in 2026. While once reserved to the routines of endurance athletes, now these products have hit the mainstream – with an influx of drinks, gels and powders entering the market in recent years. But do we all need to be consuming them?

Everything You Need To Know About Electrolytes

What Are Electrolytes?

Electrolytes are minerals and salts found in our body, which conduct electricity when dissolved in water, such as sodium, potassium and chloride. They are essential for our body to function, helping to:

• Maintain fluid balance
• Ensure our muscles and nerves are working properly
• Build new tissue
• Keep your blood pH in a normal range

Electrolyte drinks are beverages enhanced with minerals like sodium and magnesium, which are designed to help rehydrate. They differ in terms of concentration, and can help with muscle performance, recovery and cardiovascular health (but should be consumed in moderation, more on that below).

When Might You Need More Electrolytes?

Our bodies get electrolytes through food and drink, and our kidneys filter out the excess – but sometimes, the balance can be too high or too low. So who might benefit from upping their intake? ‘Electrolytes can be particularly useful for people who sweat heavily, spend time in hot climates, or lose fluids through vomiting or diarrhoea,’ nutritionist Kim Pearson tells us. ‘They may also benefit some people following lower carbohydrate diets, as these can increase sodium loss, particularly in the early stages.

‘I also sometimes recommend them for clients travelling, especially on long haul flights, or for those who struggle to stay well hydrated. Older adults may benefit too, as thirst perception can decline with age.’ 

We also lose electrolytes when we sweat – hence why drinks containing them are popular after exercise. If you’re doing strenuous exercise, particularly anything that lasts over an hour, additional electrolytes may be beneficial to replenish hydration levels.

And what about when to take them? ‘This depends on the type and duration of exercise,’ notes Kim. ‘For shorter or lower intensity workouts, water is usually sufficient. Electrolytes become more relevant for longer sessions, high intensity training, endurance exercise or exercising in hot weather where sweat losses are greater.

‘For prolonged exercise, sipping electrolytes during activity can help maintain hydration and replace minerals lost through sweat. After particularly sweaty sessions they may also support recovery. If you tend to finish a workout feeling depleted, dizzy, headachy or prone to cramping, it may be a sign that replacing electrolytes would be beneficial.’

However, she notes that for most healthy people doing light to moderate exercise, a balanced diet is often perfectly adequate. Ultimately, whether you’re consuming electrolyte drinks or not, water intake is always paramount: the Eatwell Guide recommends between six to eight cups a day.

Is It Safe To Consume Them Everyday?

For most people, Kim says, regular electrolyte use is generally safe – but she stresses that ‘more is not always better’. Whether you need to take them everyday depends on your activity output: ‘someone exercising intensely, training in hot conditions or losing large amounts of sweat may benefit from them daily, whereas someone sitting at a desk all day is unlikely to need a high strength electrolyte drink.’

She also recommends looking carefully at the ingredients, opting for brands that are naturally flavoured and sweetened with a sweetener such as stevia. ‘People with certain medical conditions, including kidney disease, high blood pressure or those taking some medications should check with a healthcare professional before using them regularly.’

Pexels

Which Foods Contain Electrolytes?

Dietary sources for electrolytes include:

• Avocados
• Leafy greens including spinach and kale
• Yoghurt
• Sweet potatoes
• Nuts
• Fruit including bananas and oranges