Do You Need Electrolyte Supplements to Stay Hydrated?

Electrolyte powders and tablets for water have become a go-to rehydration source for athletes and non-athletes alike. But do you need to take them every day? University Hospitals sports medicine specialist Joshua Beer, DO, answers some common questions.

Are electrolyte powders and tablets helpful before or after exercise?

“Electrolytes are essential minerals that keep the body functioning smoothly. The most important electrolytes in your sweat are sodium and chloride (the same ingredients in table salt), along with potassium, magnesium and calcium. You lose these minerals through sweat, mostly salt. Water alone will not replenish the salt lost, and this is where powders and tablets can be helpful. The amount a person sweats varies depending on several factors, such as level of fitness, humidity, temperature and intensity of exercise.

The use of these supplements doesn’t have to be limited to exercise. If an individual is doing any activity that causes them to sweat, such a performing yardwork, an electrolyte supplement can be considered.”

Are electrolyte powders and tablets a better option than sports drinks?

“The benefit of electrolyte tablets and powders is they’re convenient to carry and can be quickly added to a bottle of water. They also have fewer calories and less sugar than your average sports drink. For the purposes of rehydrating alone, I would recommend an electrolyte supplement over a sugary sports drink. With that said, there are benefits to sports drinks like Gatorade because the glucose they contain provides a quick source of fuel, which is crucial for prolonged physical activity.”

Do electrolyte supplements improve energy, endurance or performance?

“Electrolyte supplements can help improve all of these functions. While they’re not considered performance aids from a regulatory standpoint, supplements do replenish lost electrolytes, which are crucial to sustaining high performance. If electrolytes aren’t replenished, it can eventually lead to muscle fatigue and cramping, affecting performance. Some electrolyte supplements also contain caffeine, which can provide an enhancing effect.”

What are the risks of sweating too much during intense exercise?

“Dehydration and muscle cramps are the most common risks of not replenishing fluid and electrolyte levels. When you sweat, you’re not only losing electrolytes, you’re also losing water. Electrolyte drinks and supplements help prevent this in a variety of ways. They replenish the lost fluids. Maintaining fluid levels allows you to continue sweating, which cools the body. If you lose your ability to sweat, the body overheats, which can cause heat exhaustion or heat stroke. The electrolyte salts also replenish what’s lost in your sweat and help increase water retention in your kidneys. If electrolyte levels aren’t replenished, more serious issues like hyponatremia (low sodium) can occur and lead to nausea, vomiting, headache, lethargy, seizures and coma.”

Can you overdo it with electrolyte supplements?

“There is low risk to over-supplementing with electrolytes. Since electrolytes are water soluble, as long as you have a normal renal system your body will get rid of extra salt in your urine. However, it’s not recommended to take electrolyte supplements when not necessary. A normal diet provides enough electrolytes to replenish the body. If too many electrolytes are consumed, especially potassium, it can lead to cardiac dysrhythmia or irregular heartbeat.”

When should you take electrolyte supplements?

“For low-intensity exercise lasting less than an hour, water is more than likely sufficient to rehydrate. With moderate or high-intensity exercise, an athlete can consider an electrolyte supplement. Specifically, if exercise lasts more than hour, if it’s in a warm and humid environment, or if an individual is a particularly heavy sweater, an electrolyte supplement may be helpful.”

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At University Hospitals, our fellowship-trained sports medicine specialists, primary care doctors, nutritionists, sleep experts and other healthcare professionals ensure the very best sports medicine care for active people.