The PR for electrolytes supplements — drinks, powders, dissolvable pills, etc. — is incredibly well done. Think of them, and chances are, your mind immediately goes to performance. Or, more specifically, longer-lasting, better athletic performance.

But do they actually help? Or have we all been deceived by the sexy marketing campaigns (and packaging; omg, always so sleek, like an Apple product)? Let’s see.

First things first, what are electrolytes?

“Electrolytes” is a broad umbrella term for particles that carry a positive or negative electric charge.

However, from the human body’s POV, electrolytes refer to essential minerals in your body fluids, such as blood, urine, and tissues. Significant electrolytes in your body include:

• Sodium: Maintains fluid balance, supports nerves and muscle function
• Potassium: Supports cells, heart, and muscle function
• Chloride: Maintains fluid balance, controls blood volume and blood pressure
• Magnesium: Supports nerves, muscle, and heart function, controls blood pressure and blood glucose levels
• Calcium: Supports bones and teeth health
• Phosphate: Works with calcium to build strong bones and teeth
• Bicarbonates: Maintains the body’s acid and base (i.e., pH) balance, moves carbon dioxide through the bloodstream

All in all, electrolytes are crucial because they help keep your nervous system and muscles functioning as they should (e.g., a steady heart rate and rhythm), plus your “internal environment” balanced (e.g., a blood pH of around 7.35 to 7.45).

What’s the reasoning behind electrolytes supplements?

Four words: electrolytes loss from sweat. See, in general, when you exercise, you’ll sweat.

And ....

When you sweat, you not only lose water but may also lose enough electrolytes that you run into something called an “electrolyte imbalance”, which technically means that the level of 1 or more electrolytes in your body is too low or too high — but in this case, we’re talking about the “too low” bit.

Note: not all electrolytes are lost to the same degree through sweat.

Sodium and chloride are the most abundant electrolytes in sweat, and potassium, magnesium, and calcium in lower amounts. Here’s what happens when you get low on each of them:

• Sodium: Muscle cramps, loss of appetite, dizziness
• Chloride: Changes in pH, irregular heartbeat
• Potassium: Muscle weakness, muscle paralysis, mental confusion
• Magnesium: Muscle cramps, nausea, confusion
• Calcium: Osteoporosis, osteopenia, muscle spasms

Sounds scary, right?

At this point, electrolytes supplements make perfect sense. They replenish your electrolyte levels, so you won’t find yourself stumbling and flailing about on uncooperative, “jelly” legs.

But here’s the thing. Since electrolyte loss happens through sweat, that means:

You don’t need electrolytes supplements unless …

You’re sweating loads.

Like, loads.

Of course, because sweat rates can vary between individuals, most guidelines base their recommendations on exercise duration and other factors, such as temperature, humidity, and clothing. 

A good rule of thumb is that electrolytes supplements are only beneficial when you exercise for more than an hour.

And TBH, unless you’re exerting a lot, the benefit wouldn’t be much.

That is, according to a 2023 study published in the Journal of the International Society of Sports Nutrition, electrolyte drinks:

• Reduced the severity and likelihood of post-training cramping
• But did not improve running performance, overall hydration, mood, or heart rate

In participants who performed 3-hour long workout sessions. Yes. You read that right. 3 hours!

What does this mean for you?

Here’s a way you could approach hydration:

Here's why hydration is so important for your fitness:

Learn more about the benefits of intra-workout carbs here:

What to look out for in electrolytes supplements

Here are a few tips for those looking to purchase electrolytes supplements:

• Choose the form that works for you: There are powders, ready-made drinks, gummies, tablets, and gels. Look through your options and find one that suits your needs, preferences, and budget. 
• Carefully screen the ingredient list: Make sure it contains all the electrolytes you need and in an appropriate ratio (most should come from sodium, with smaller amounts of potassium, magnesium, calcium, and phosphorus). It should also contain some carbohydrates. The American College of Sports Medicine recommends a carbohydrate intake of 30-60 g/h for extended workout sessions (typically, > 1 hour). 

On a closely related note … should you eat carbs before your workout?

• Don’t go overboard: Yes, you can “overdo” electrolytes. So, only use electrolytes supplements when necessary. Do not sip or chew on them like your regular OJ or gummy bears throughout your day.

What about supplements that’ll (actually) boost your performance?

Electrolytes supplements help you maintain performance at 100%.

But what if you’re looking to ramp it up to 120% or 150%? Well, we have a few things in mind.

There’s creatine.

There’s protein powder.

And there’s also good old caffeine.

Not to mention … staying consistent with your workout routine so you experience the physiological adaptations (e.g., muscle growth and improved VO2 max) to exercise that help you perform better.

Don’t know how to get started working out? Want to refresh your training plan because you’re bored? GymStreak, an AI-powered workout planner with an in-built nutrition planner, can help.

Check it out here: