Electrolyte drinks have become a $10 billion industry, but most people using them don't actually need them. Here's the science of when electrolyte supplementation genuinely helps.
What Are Electrolytes?
Sodium, potassium, magnesium, and calcium are the key electrolytes. They regulate muscle contraction, nerve function, and fluid balance. You lose them through sweat.
When You DO Need Them
- Exercise lasting over 60 minutes (especially in heat)
- Heavy sweaters (white salt stains on clothes are a sign)
- Very low-carb or keto diets (lower insulin = more sodium excretion)
- After illness involving vomiting or diarrhea
- Outdoor workers in hot environments
When You DON'T
Sitting at a desk all day. Short gym sessions under 45 minutes. Regular meals already provide adequate electrolytes for sedentary to moderately active people. Water is sufficient for most daily hydration.
Best Options
- LMNT: 1000mg sodium, zero sugar ($1.50/packet). Best for heavy sweaters.
- Nuun: Low calorie, pleasant taste ($0.70/tablet). Good for moderate exercise.
- DIY: 1/4 tsp salt + squeeze of lemon in water. Free and effective.
