Ask a doctor: Should I be drinking electrolytes?
You’ve likely seen an ad for them on social media or come across them in the grocery store. Electrolyte drinks seem to be popping up everywhere — promising quick hydration and overall wellness.
But are they really worth the hype and cost?
The quick answer
Electrolyte beverages and powders increase the amount of natural minerals in the body — primarily sodium and potassium.
You’re likely already getting more than enough of these minerals in your daily diet unless you’re losing more by sweating heavily, such as when exercising for more than an hour or from prolonged heat exposure.
Fluid losses during illness, caused by persistent vomiting or diarrhea, can also deplete electrolytes.
In these situations, an electrolyte beverage could be beneficial to ensure proper regulation and recovery.
Take a deeper look
Whether you need added electrolytes primarily depends on your current intake and how much you’re losing each day.
Electrolytes like sodium and potassium help regulate our internal systems and keep us hydrated. For example, water follows sodium through the body, meaning you need enough sodium to adequately hold on to water in the body.
For athletes participating in extensive training or long games, an electrolyte beverage can help replenish both fluids and electrolytes and help the body stay hydrated despite heavy sweating.
But most people get more than enough electrolytes through their diet. Items like pickles, cheese or salted carbohydrates such as pretzels are high in sodium, while bananas, potatoes and oranges contain high levels of potassium.
Think about your physical activity levels and what you’re eating. If you’re in it for the taste, try infusing your water with natural flavors instead, such as lemon or watermelon juice.
When to seek care
While very rare, if sodium levels drop enough in the body through either an underlying medical condition or consuming extreme amounts of water, you run the risk of developing hyponatremia. Signs to seek immediate care include nausea/vomiting, headache, confusion, extreme fatigue, muscle weakness/cramps or seizures.
On the opposite end, most healthy, well-functioning bodies will respond to too many electrolytes be naturally flushing them out of the body. But if you have a preexisting condition like high blood pressure, diabetes or pre-diabetes, consult your provider before adding more electrolytes to your diet.
Medical review for this information provided by Lisa Lovejoy, MEd, RD, CSSD, CD, MultiCare registered dietitian.
