Electrolyte Drinks for Wellness: Are They Necessary or Just a Trend?

Electrolyte drinks, once reserved for athletes and endurance runners, have become a popular part of everyday wellness routines. They’re now found in morning rituals, gym bags, and even bedtime routines. Influencers swear by brands like LMNT, Liquid I.V., and Hydralyte for everything from energy and clearer skin to fewer headaches and better sleep.

Is sipping an electrolyte drink daily truly necessary for the average person, or is it merely another wellness trend?

Dana Cohen, MD, integrative medicine physician and author of Quench, acknowledges the hype surrounding electrolytes while emphasizing their essential role in cells, muscles, and nerves. However, Cohen cautions that consuming more electrolytes may not always be beneficial.

What Are Electrolytes, Really?

Electrolytes, minerals that play a crucial role in maintaining your body’s fluid balance, nerve function, and muscle contractions, include the following:

• Sodium
• Potassium
• Magnesium
• Calcium
• Chloride

Your body loses electrolytes through sweat, urine, and even breathing, making replenishment crucial, especially during intense workouts, hot weather, or illness.

What the Research Says

A study published in the Journal of the International Society of Sports Nutrition revealed that electrolyte supplementation enhanced hydration and exercise recovery in athletes and active adults. Additionally, a study published in Nutrients (2020) underscored that even mild dehydration, as low as 1–2% of body weight, can negatively impact cognition, mood, and energy levels.

However, the average healthy adult eating a balanced diet and staying moderately active can usually get enough electrolytes from food and water alone, according to the CDC.

When Electrolyte Drinks Might Be Necessary

You may benefit from adding an electrolyte drink if you:

• Work out intensely or sweat heavily
• Live in a hot, humid climate
• Have been sick with vomiting or diarrhea
• Drank too much alcohol the night before
• Spend long hours outside or doing physical labor
• Practice intermittent fasting or low-carb diets (which can lead to electrolyte loss)

Rhonda Patrick, PhD, a biomedical researcher, explains that individuals fasting or following a ketogenic diet may experience dizziness or fatigue due to the loss of sodium and magnesium. An electrolyte drink can be beneficial, but it should be low in sugar and tailored to individual needs.

When You Don’t Need Them

If you’re relatively sedentary, maintain a varied diet, and stay well-hydrated, regularly drinking electrolyte beverages, especially those high in sugar or sodium, might not be necessary or even harmful.

Keri Gans, RD, author of The Small Change Diet, emphasizes the importance of monitoring sodium and potassium intake, especially for individuals with high blood pressure or kidney disease. Excessive consumption of these electrolytes can lead to various health issues. Gans advises consulting a doctor before initiating daily electrolyte supplementation.

Smarter Ways to Hydrate

If you want to support your hydration and electrolyte balance naturally, try this:

Eat mineral-rich foods:

• Potassium: Bananas, sweet potatoes, avocados
• Magnesium: Nuts, leafy greens, dark chocolate
• Calcium: Dairy, sardines, tofu

Salt your food mindfully:

A pinch of sea salt on whole foods can help replenish sodium without relying on sugary drinks.

Hydrate with purpose:

Start your day with a glass of water + a pinch of salt + a squeeze of lemon for natural hydration.

Trend or Tool?

Electrolyte drinks can be a useful tool for hydration and wellness, but they’re not a magic solution. For active individuals who are sweating or not consuming enough minerals through food, electrolyte drinks can provide a boost. However, for most healthy people, water combined with a balanced diet remains the gold standard