Electrolytes used to be something for fitness fanatics, but now they’re all the rage in health and wellness, with Jennifer Aniston and Gwyneth Paltrow among the celebrities who have endorsed products containing them.
Global sales of such products are estimated to reach £32bn this year, so it is no surprise that UK supermarket and pharmacy shelves are stocked with electrolytes in liquid, powder and tablet form.
Claims made about them include “increasing hydration,” “boosting energy,” and “improving concentration.” So should we stock up on them?
“Electrolytes are nothing new – it’s just the name we give to common minerals, including sodium and potassium, that create electrically charged particles when dissolved in water,” says Lindsy Kass, a sports scientist and nutritionist at the University of Hertfordshire.
Gwyneth Paltrow (pictured) and Jennifer Aniston have both promoted electrolyte drinks.
This electrical charge helps control the flow of water molecules across cell membranes to maintain hydration levels within our cells. Also called body salts, other key minerals that form electrolytes include chloride, calcium, and magnesium.
Lindsy Kass says: ‘These essential nutrients are found in many foods such as fruits, vegetables, nuts and seeds, and are vital for processes including nerve and muscle function, and play an important role in keeping the body well hydrated.’
While it’s well known that the human body is made up of 60 percent water, many people may not realize that a third of this amount is mineral-rich saltwater inside each of our cells. So staying hydrated isn’t as simple as drinking enough water — electrolytes help your cells retain it.
“The body needs these mineral salts because they help ensure that the water we drink reaches the cells and is not directly expelled,” explains Lindsy Kass.
Plus, while drinking more water may seem like an obvious solution, she adds that “it’s not always enough on its own – too much can be detrimental to health because it dilutes these important minerals in our cells.”
Lindsy Kass, a sports scientist and nutritionist at the University of Hertfordshire, says that only people who do high-intensity exercise need electrolyte supplements.
In rare cases, it is possible to drink so much water that the body’s salt concentration becomes too low, which is called hyponatremia. In this case, as the body’s water levels rise, cells swell, leading to symptoms such as nausea and vomiting, confusion, seizures, and loss of consciousness.
This is often a risk in extreme circumstances, such as running a marathon on a hot day and drinking a lot of water without electrolytes. But even then, “just having a cheese sandwich and a glass of water will keep salt levels up and ensure you absorb enough water,” says Lindsy Kass.
We all lose small amounts of electrolytes through sweat and urine, but for most of us, our levels are replenished by the foods we eat.
Research shows that low electrolyte levels are only a serious problem if you’re in a very hot climate, do intense exercise, or suffer from prolonged vomiting and diarrhea, because all of these situations cause a drastic loss of fluids that washes away vital salts, says Lindsy Kass.
“In fact, most people in the UK already consume too much sodium (salt), which is present in all electrolyte products. Excess salt is linked to high blood pressure and kidney problems, so people in these risk groups should be very careful when taking them.”
But what about manufacturers’ claims that electrolytes can also boost energy and focus?
Electrolytes are the name we give to common minerals, including sodium and potassium, that create electrically charged particles when dissolved in water and help our bodies retain water.
According to Aidan Goggins, a pharmacist and independent consultant to the supplements industry, this is based on the fact that being very dehydrated can make you feel tired and affect the brain. Some products also contain, for example, B vitamins, which manufacturers have “legal authority” to claim help with energy and brain function.
However, Lindsy Kass is clear: “There is currently no research to support the use of electrolyte powders or drinks in healthy people, unless they have experienced a severe stomach upset.”
Another factor to consider with electrolyte products is the high sugar levels that many have.
Sugar helps the body absorb water and salt, says Lindsy Kass, but adds: “The crucial thing here is that it doesn’t take a huge amount of sugar for this to happen – most of us eat enough carbohydrates throughout the day for it to happen naturally.”
So, is it worth the money to buy electrolyte supplements?
Lindsy Kass says, ‘Most people do not need additional electrolytes during the first hour of exercise, especially in our temperate climate.’
She believes that only those who perform high-intensity exercise for prolonged periods or in a hot environment would benefit.
Also, ‘if you’ve had an upset stomach or are vomiting and not eating, then a pre-made powder will have helpful electrolytes, like potassium, that you may have lost from your body.’
Otherwise, he says, you don’t need them: “If you’re getting enough electrolytes from your diet, you’ll simply flush the excess (along with your money) down the drain.”
Aidan Goggins also advises caution. “Basically, these drinks are very basic – a few minerals and some sugar in water. The ability to modify this formula is limited, so product claims are often based on clever marketing rather than actual health benefits, in my opinion.”
And if you regularly do strenuous workouts, there are cheaper alternatives, says Lindsy Kass.
‘You can make a homemade electrolyte-rich sports drink by filling a water bottle with three-quarters water, one-quarter pure orange juice and a pinch of salt. This will work just as well for most people when it comes to staying hydrated and is better than drinking just water after your workout as you are replenishing the minerals lost through sweat.’
…and how to choose the right ‘electrolytes’ for you
“If you’re going to buy an electrolyte product, look for ones that aren’t high in sugar,” says Lindsy Kass, a sports scientist and nutritionist at the University of Hertfordshire.
Many products sometimes contain five to seven teaspoons of sugar per serving, and not much of the sodium, potassium or minerals you need to properly rehydrate your body.
“It’s best to choose a specific electrolyte powder or dissolvable tablets, as these are formulated to contain high levels of important minerals without all the extra sugar,” adds Lindsy Kass.
“Coconut water also ticks all the boxes,” says pharmacist Aidan Goggins. “It’s a natural hydrator and offers a low-sodium, high-potassium formula, but not too high in sugar, so you get a nice balance.”
But check with your GP before taking electrolytes regularly if you have high blood pressure, kidney problems or fluid retention, as these can exacerbate these conditions by causing your body to retain water.
Products that might be worth trying include:
Viridian Electrolyte Fixing Fluid, £13.85 per 100ml, en.viridian-nutrition.com
One of the few drinks without sugar, artificial sweeteners or other ultra-processed ingredients, it is a blend of salt water from the Great Salt Lake in Utah, USA, with good levels of sodium, magnesium, chloride and potassium. It has no flavour.
Dioralyte Blackcurrant, £14.99 for 20 sachets, available from most pharmacies
Dioralyte sachets are good for calming an upset stomach.
The classic upset stomach product contains good levels of sodium, potassium and sugar to replenish electrolytes lost through vomiting and diarrhea.
Healthspan Elite Activ Hydrate Citrus, £14.49 for 40 tablets, healthspanelite.co.uk
Dissolve one tablet in water for a fruit-flavored (sugar-free) drink with essential electrolytes after a long workout.
