Electrolytes: essential nutrient or expensive trend?

STARS Dietitian Brooke McLay

Do most people need a daily serve of electrolytes, or is it just an expensive wellness trend?

While electrolyte supplementation is gaining popularity on social media, Surgical, Treatment and Rehabilitation Service (STARS) dietitian Brooke McLay says it might not be worth the hype.

Brooke explains that one thing the hype is right about is that electrolytes are absolutely essential for daily body functions.

“Electrolytes help to maintain fluid levels, support heart and nerve function and regulate blood pressure. Minerals like sodium, potassium, calcium, magnesium and phosphate are the important electrolytes, but for most people a balanced diet will easily cover your daily needs,” Brooke said.

While electrolytes are marketed as an everyday necessity, Brooke says supplemental electrolytes are unnecessary for the average person.

“If you’re just going about your day or doing light exercise, then drinking water and eating a healthy diet in line with the Australian guidelines is all you need to stay hydrated,” Brooke said.

“For many people, buying electrolytes is simply a waste of money.”

But Brooke explains that electrolyte supplements can be useful under specific circumstances.

“If you’re doing high-intensity exercise for 60 to 90 minutes or more, especially in hot or humid conditions like Brisbane summers, your body loses electrolytes through sweat. That’s when these supplements can be beneficial,” she said.

“Similarly, if you’re unwell with vomiting or diarrhoea and experiencing significant fluid loss, replacing lost electrolytes is important for recovery.”

However, there are situations where an electrolyte drink may not work as expected.

“If you’re hungover, for instance, it’s unlikely that electrolytes will have a big impact,” Brooke said.

“When you drink alcohol, your body prioritises metabolising the ethanol over absorbing electrolytes. If you want to recover, the best thing to do is to hydrate well and give your body time to recover.”

While generally safe, Brooke warns about some health risks associated with frequent consumption of electrolyte drinks if they’re not needed.

“For people with high blood pressure or chronic kidney disease, electrolyte drinks could pose a risk because they contain concentrated levels of sodium and other minerals,” she said.

“And honestly, most processed and takeaway foods already contain a lot of salt, so daily supplements can easily lead to overconsumption.”
Brooke suggests looking for clear signs of dehydration to know when your body needs hydration.

“Keep an eye on the colour of your urine. If it’s dark yellow, you’re probably dehydrated, so drink some water and maybe have a snack to help with hydration,” Brooke said.

“Another telltale sign is thirst. If you’re thirsty, that’s your body’s cue that it needs some more.”

Brooke cautions against falling for marketing hype, especially when your diet should provide adequate electrolytes.

“Unless you’re exercising intensely, sweating heavily, or dealing with significant fluid loss from illness, you really don’t need these products,” Brooke said.

“Electrolytes are essential, but they’re best sourced from a balanced diet that naturally meets your body’s needs.”