Electrolyte drinks have surged in popularity, promoted as essential for enhancing performance and speeding up recovery during exercise. While these beverages originated for elite athletes training in extreme conditions, they have now found a place in the routines of casual gym-goers and even daily commuters. However, experts suggest that for most individuals engaging in regular physical activity, these drinks may not be necessary.
According to Professor Graeme Close, a prominent sports nutrition researcher at Liverpool John Moores University, the average person is likely overestimating their need for electrolytes. “It is unusual for your body to run low on electrolytes,” he stated in an interview with BBC’s Sliced Bread. He emphasized that a well-balanced diet typically provides sufficient amounts of essential minerals such as sodium, potassium, and magnesium.
Electrolytes play a crucial role in regulating bodily functions, including nerve and muscle activity, and maintaining fluid balance. While it is true that intense and prolonged exercise can lead to significant electrolyte loss, particularly for those who sweat heavily, most individuals do not need to supplement their intake during everyday activities. For moderate workouts, such as a trip to the gym or a 5-kilometre run, water is usually adequate for hydration.
When Electrolytes Matter
Professor Close acknowledged that there are specific scenarios where electrolyte replenishment may be beneficial. “If we exercise for a long period of time, particularly if you’re a salty sweater, then it’s not a bad thing to add some electrolytes back in the form of sodium,” he explained. Additionally, electrolyte drinks can stimulate thirst, which can encourage hydration during extended exercise sessions.
However, for the average person engaged in routine exercise, he advises, “Just sip water; that’s more than good enough and keep your hard-earned money for other things.” Some individuals might enjoy the taste of electrolyte beverages, and if that encourages them to drink more, it could be beneficial, but Professor Close suggests a more cost-effective alternative.
He recommends a simple homemade electrolyte mix: combine two-thirds water, one-third fruit juice—such as pineapple juice—and a pinch of salt. This mixture results in a well-designed 6% carbohydrate and electrolyte solution, which can effectively support hydration during exercise without the expense of commercial products.
The Science Behind Carbohydrates
While electrolytes may not be necessary for everyday exercise, Professor Close notes that the scientific basis for carbohydrate supplementation is strong. The body can store enough carbohydrates to fuel approximately 70 to 90 minutes of intense activity. For athletes training beyond this duration, drinks that replenish energy stores can be advantageous.
Beyond carbohydrates, he asserts that there is minimal evidence to support the need for additional minerals like chloride, calcium, or phosphorus during regular exercise. The body is efficient at regulating these minerals, making excessive supplementation unnecessary. “All you need to focus on is that during exercise you have enough water, carbohydrates, and sodium,” he said.
Ultimately, while electrolytes have their place in specific circumstances—such as longer, more intense, or hotter workouts—Professor Close concludes that they are not essential for everyday exercise. He cautions consumers against marketing claims that suggest significant performance enhancements. “If you see something promising a 10% improvement in your performance, you know it’s not true,” he said, emphasizing the importance of critical evaluation of such products.
In summary, for those engaging in regular physical activities, staying hydrated with water and maintaining a balanced diet is typically sufficient. The focus should remain on simple and effective hydration strategies rather than expensive electrolyte products.
