Are Electrolytes The Hydration Hack We All Need?

You may reach for a Berocca after a heavy night out – but the perks of electrolytes extend far past curing hangovers. These buzzy drinks have a whole host of health benefits, offering a hit of hydration which can help with everything from sports recovery to getting better after illness. 

Interest has soared in recent years: the global electrolyte mixes market has grown from $36.56 billion in 2023 to $40.32 billion in 2024, so it’s no surprise we’ve seen a spate of new products hitting the shelves, from drinks to gels to powders. But you can also get electrolytes through your diet – and, like everything, it’s important not to overdo it. Here’s everything you need to know about the latest wellness trend.

Everything You Need To Know About Electrolytes

What Are Electrolytes?

Electrolytes are minerals and salts found in our body, which conduct electricity when dissolved in water, such as sodium, potassium and chloride. They are essential for our body to function, helping to:

• Maintain fluid balance
• Ensure our muscles and nerves are working properly
• Build new tissue
• Keep your blood pH in a normal range

When Might You Need More Electrolytes?

Our bodies get electrolytes through food and drink, and our kidneys filter out the excess – but sometimes, the balance can be too high or too low. Symptoms of an imbalance include weakness, muscle spasms, change in heartbeat and blood pressure changes, and if you’re experiencing any of these it’s important to see a doctor as it can signify an underlying health condition.

More commonly, electrolytes can be useful after a period of sickness, as prolonged periods of vomiting can cause an imbalance. We also lose electrolytes when we sweat – hence why drinks containing them are popular after exercise. If you’re doing strenuous exercise, particularly anything that lasts over an hour, additional electrolytes may be beneficial to replenish hydration levels.

Which Foods Contain Electrolytes?

Dietary sources for electrolytes include:

• Fruit including bananas and oranges
• Avocados
• Leafy greens including spinach and kale
• Yoghurt
• Sweet potatoes
• Nuts

What Are Electrolyte Drinks?

Electrolyte drinks are beverages enhanced with minerals like sodium and magnesium, which are designed to help rehydrate. They differ in terms of concentration, and if you’re drinking one post-workout, experts recommend choosing a product with a sufficient quantity of sodium, as this helps with fluid retention. You can drink them before, during or post-workout, but most people choose to have them after exercise, as they help replenish the sweat lost.

These drinks can help with muscle performance, recovery and cardiovascular health, but they should be consumed in moderation (one per day is fine for most people). They’re also not advised for people with high blood pressure, as sodium can further raise levels. And, whether you’re consuming electrolyte drinks or not, water intake is always paramount: the Eatwell Guide recommends between six to eight cups a day.