Let’s Start With Electrolytes

As a clinical dietitian who has spent countless hours in hospital wards calculating fluid changes and electrolyte balances, I know just how crucial electrolytes are for keeping the body functioning. But in reality, does the average, healthy person really need to sip on electrolytes every day?

In short: no. Definitely not. But let’s unpack why.

If you take electrolytes daily and I asked you why, what would you say?

Hydration?
Recovery?
Energy?

Okay… but how do they hydrate you? What’s actually in those colourful fizzy tablets or scoops of powder? Most people say “salt”, and that’s true. But how is that any different from sprinkling a little salt on your eggs in the morning? And wait, isn’t that kind of salt supposed to be “bad” for heart health?

Confused yet? Understandably.

What Electrolytes Actually Are

Electrolytes are minerals that keep your fluids, nerves, and muscles working properly and help with the update of fluid to keep you hydrated. The key players include:

• Sodium (salt): crucial for fluid balance 
• Potassium: found in fruit and vegetable like potatoes and bananas, supports nerve and heart function
• Calcium: helps muscles contract and found in dairy, tofu and leafy greens
• Magnesium: supports muscle function and relaxation and found in nuts, seeds, and leafy greens, 
  

Most electrolyte drinks are simply a mix of these minerals dissolved in water (along with sometimes some sugar or sweeteners).

When we have too much or too little of any of them, the body flags it quickly. Think about when you have a salty takeaway or a big bag of crisps, you feel parched. That thirst is your body prompting you to dilute the extra sodium/salt you have just taken in.

On the flip side, when we lose too many electrolytes, the balance swings the other way and they need replacing.

So when someone asks if they need electrolytes, it is completely contextual and varies all the time, and depends on whether that person needs their electrolytes to be replaced.

So, How Do We Actually Lose Electrolytes?

We lose them through everyday processes, but certain situations ramp up losses and do warrant electrolytes:

• Vomiting or diarrhoea: large, rapid fluid losses (think Dioralyte, yes, that’s an electrolyte mix!)
• Significant blood loss: loss of fluid and minerals together
• Excessive sweating, especially in hot climates (hello, Aussie summer)
• Intense or long-duration exercise (over ~90 minutes), especially for heavy sweaters, HYROX athletes, endurance runners, cyclists, etc. If you are someone who notices their t-shirt will turn white after exercise, that is often sodium losses, or notice a large change in weight before and after exercising.
• Breastfeeding, as our body literally creates fluid to hydrate a tiny human!

In these moments, electrolyte replacement is genuinely helpful and sometimes essential. For me, as someone who enjoys long distance running and lives in a warm country, I rely on electrolytes for many weeks.

When Electrolytes Aren’t Helpful

If you’re not losing excessive amounts of electrolytes and you add extra on top of an already balanced system, you simply tip the scales in the opposite direction. 

Too much sodium, too much potassium, too much magnesium, and your body suddenly has to re-correct. Regular overconsumption (especially of sodium or salt) can contribute to long-term heart strain. Magnesium in excess can relax muscles a little too well (including those in the gut) leading to some unwanted digestive side effects. In some of these supplements the artificial sweeteners can also cause tummy discomfort. 

We have all heard the healthy eating campaigns about reducing our salt in our diets. Too much salt in our diets can be linked to heart disease, and even stroke.

Let’s Look At Magnesium

Magnesium is taken by many to help with sleep and recovery. It does have a role in muscle relaxation and can be beneficial for some people when taken orally before bed. Powders are often better absorbed than tablets. But you can also get gentler, food-based amounts from things like nuts and seeds, dark chocolate, or leafy greens.

What Should We Take From All This?

It’s all about balance. This balance can be achieved through diet alone, and if needed –  you can add salt to your diet, and more potassium, magnesium and calcium rich foods for the average healthy person. When other factors are at play, electrolyte powders can, and do play a pivotal role in health. But just because your favourite influencer starts their day with a cold glass of electrolytes doesn’t mean you have to too. Even as a simple starting point, ask yourself if you are drinking enough water generally before adding in electrolytes..

If you do think you would benefit from taking electrolytes, replacing electrolytes doesn’t always have to come in the form of over the counter products either. Many create their own homemade simple electrolyte replenishing drink! A simple recipe (if you’d call it that!) would be:

• 300ml of squash like ribena (not the sugar free version)
• 300ml of water
• Pink of salt 

Some reputable over the counter brands include kinetica or PHIZZ but most brands are quite similar.

Otherwise, the power house that simply is milk is actually more hydrating than water alone, because in its most natural form contains sodium and potassium. And a triple win as it has carbohydrates and protein too and is easily broken down and digested. 

Just remember: more is not better. Always reach out to a Dietitan or Sports Dietitan if you require additional tailored support. 

Written By: Lorna Ryan, Registered Dietician.