In recent years, electrolyte packets have evolved from a tool to replenish fluids after marathons or a nasty stomach flu into a daily wellness ritual for many. On TikTok, many creators praise the mineral-rich powders as the key to hydration, athletic performance, good skin and more.<\/p>\n
The electrolyte powder market was valued at $6.6 billion in 2025<\/a> and is projected to keep growing.<\/p>\n The core component of these supplements is electrolytes, which are essential minerals that carry an electrical charge, Collin Popp, Ph.D., dietitian and professor at the NYU Grossman School of Medicine, tells TODAY.com. The main electrolytes are sodium, potassium, magnesium, calcium, chloride and phosphate.<\/p>\n Electrolytes either carry a positive charge or a negative charge. \u201cThey help maintain homeostasis, or a level or balance in our cells, in order for our body to function,\u201d says Popp. <\/p>\n Electrolytes regulate fluid balance, support muscle contraction and nerve signaling, stabilize heart rhythm and help maintain a healthy blood pressure and pH, per Medline Plus<\/a>.<\/p>\n An electrolyte imbalance occurs when the amount of water in the body changes \u2014 for example, after losing fluids through sweating, says Popp. If we\u2019re dehydrated (or over-hydrated), this causes levels of certain electrolytes to be too high or too low. <\/p>\n The result? Muscle cramps, fatigue and, in severe cases, disrupted heart rhythm, which can lead to cardiac arrest, says Popp. \u201cWe need to replenish those electrolytes regularly to maintain that balance,\u201d he adds.<\/p>\n Electrolyte packets can do that job quickly, but they aren\u2019t the only \u2014\u00a0or the healthiest \u2014\u00a0way to regularly consume these minerals, experts say.<\/p>\n Are Electrolyte Packets Good for You?<\/p>\n Electrolyte packets can be good for you, says Popp, but they aren\u2019t necessary for the average person to maintain adequate hydration and overall health.<\/p>\n \u201cIt all depends on whether or not you are in need of additional electrolytes,\u201d Julia Zumpano, a registered dietitian with the Cleveland Clinic\u2019s Center for Human Nutrition, tells TODAY.com.<\/p>\n The powders may be a good choice if you\u2019ve lost a lot of fluids and need to replenish minerals rapidly, the experts emphasize. <\/p>\n Electrolyte powders can be useful before or after:<\/p>\n Intense, prolonged exerciseExcessive sweatingWorking outside in hot temperaturesDiarrhea and vomiting<\/p>\n \u201cIf you use a reverse osmosis water filter or water purifier that removes all minerals, you may also benefit,\u201d Zumpano adds.<\/p>\n In these situations, keeping electrolyte packets on hand \u201cis like having insurance,\u201d says Popp.<\/p>\n However, for a healthy person going about their normal daily activities or exercise, electrolyte powders won\u2019t provide extra benefits, the experts note.<\/p>\n There are also potential downsides.<\/p>\n Risks of Electrolyte Powders<\/p>\n Electrolyte powders may contain added sugar, artificial sweeteners, caffeine or other additives, Zumpano says. But the main concern is overdoing it with sodium or potassium.<\/p>\n Some brands contain over 1,000 milligrams of sodium per serving, she adds. This can dramatically up your intake, and the typical American diet is already high in salt.<\/p>\n Consuming too much sodium<\/a> can cause hypernatremia and spike blood pressure. Excessive potassium may lead to hyperkalemia, <\/a>which can strain the heart and trigger arrhythmias or cardiac arrest, TODAY.com reported previously.<\/p>\n Due to these risks, cardiologist Dr. Ami Bhatt would never drink electrolyte packets daily<\/a>, she told TODAY.com previously.<\/p>\n People with kidney disease, heart disease, high blood pressure and adrenal disorders are at higher risk and should always consult their doctor before taking electrolytes, says Zumpano.<\/p>\n If you\u2019re healthy, the occasional electrolyte packet probably won\u2019t do harm, but you don\u2019t need to rely on them to stay hydrated.<\/p>\n \u201cI think it\u2019s probably a waste of money,\u201d Popp says.<\/p>\n Can You Get Enough Electrolytes from Food?<\/p>\n \u201cYes, you can get enough electrolytes from foods if you have a healthy, balanced diet,\u201d says Popp.<\/p>\n It\u2019s possible to maintain adequate levels of calcium, magnesium, potassium and sodium from whole foods alone.<\/p>\n \u201cMost people (who are not losing fluids) can get electrolytes from food, but you need to make an effort to ingest foods rich in electrolytes,\u201d says Zumpano.<\/p>\n Foods to Eat Instead of Drinking Electrolyte Powder<\/p>\n Relying on food for electrolytes has several benefits. You\u2019ll get a broader array of nutrients, including protein, fiber, healthy fats, and essential vitamins.<\/p>\n When you consume electrolytes from food, it\u2019s highly unlikely to result in toxicity, the experts note. Overdoses of vitamins and minerals<\/a> usually occur from taking supplements.<\/p>\n In addition to eating electrolyte-rich foods, it\u2019s important to drink enough fluids.<\/p>\n Foods High in Potassium<\/p>\n Potassium<\/a> supports muscle and nerve function, aids with fluid balance and lowers blood pressure. The recommended daily intake is 3,400 milligrams for men and 2,600 milligrams for women, per the National Institutes of Health.<\/a><\/p>\n Apricots<\/p>\n One serving of apricots provides about 755 milligrams of potassium, or 16% of the daily value. This sweet dried fruit is also rich in fiber, vitamin C and beta-carotene, a potent antioxidant.<\/p>\n Potatoes<\/p>\n The humble potato<\/a> is an excellent source of potassium, Popp notes. One baked potato, eaten with the skin, packs 952 milligrams per serving (35% of the daily value).<\/p>\n Lentils<\/p>\n Lentils are loaded with potassium, providing 730 milligrams per serving (15% of the daily value), along with plant protein and B vitamins.<\/p>\n Bananas<\/p>\n You\u2019ve probably heard that bananas can help with muscle cramps<\/a> \u2014 that\u2019s because the fruit is a great source of potassium, providing 420 milligrams per medium banana. <\/p>\n Avocados<\/p>\n Half of an avocado contains about 470 milligrams of potassium, along with heart-healthy unsaturated fats.<\/p>\n Foods High in Magnesium<\/p>\n Magnesium<\/a> plays an important role in energy metabolism, muscle function, bone health, sleep and more.<\/p>\n The recommended daily intake of magnesium for adults is 320 milligrams for women and 420 milligrams for men, per the NIH<\/a>.<\/p>\n Pumpkin Seeds<\/p>\n Pumpkin seeds are a magnesium superstar<\/a>, delivering 156 milligrams per serving (37% of the daily value), plus protein and healthy fats.<\/p>\n Quinoa<\/p>\n Quinoa is another excellent source of magnesium, says Popp. One serving provides 118 milligrams of this essential mineral.<\/p>\n Almonds<\/p>\n Almonds are a nutrient-dense nut that packs up to 80 milligrams of magnesium (20% of the daily value) per serving.<\/p>\n Chia Seeds<\/p>\n One ounce of chia seeds provides 111 milligrams of magnesium, which is 25% of the daily value. The tiny seeds are also rich in fiber and plant-based protein, says Popp.<\/p>\n Foods High in Calcium<\/p>\n Calcium<\/a> helps the body build and maintain strong bones and teeth. It\u2019s crucial to consume enough of it to maintain bone density, which decreases naturally with age. <\/p>\n The recommended intake of calcium is 1,000 milligrams for men and women \u2014\u00a0it goes up to 1,200 milligrams for women past the age of 50 and adults over 70, per the NIH<\/a>.<\/p>\n Yogurt<\/p>\n Yogurt is packed with calcium to support bone health. One serving of plain, low-fat yogurt has 415 milligrams of calcium, more than one-third the amount you need for the day.<\/p>\n Mozzarella<\/p>\n A naturally high-protein cheese<\/a>, mozzarella cheese packs about 330 milligrams of calcium per serving or 26% of the daily value.<\/p>\n Sardines<\/p>\n Sardines are tiny, oily fish loaded with nutrients. When eaten with the bones, a can of sardines provides 325 milligrams of calcium. <\/p>\n Cottage Cheese<\/p>\n Packed with protein, cottage cheese<\/a> is also a good source of calcium, providing about 138 milligrams per cup.<\/p>\n Tofu<\/p>\n Tofu is a nutrient-rich plant protein made from soy milk. One serving provides 255 milligrams of calcium (20% of the daily value).<\/p>\n Foods High in Sodium and Chloride<\/p>\n Sodium and chloride help maintain a healthy balance of fluids in the body and aid with muscle function. Together, they form sodium chloride, aka table salt, which most Americans already get enough of in their diet, Popp says.<\/p>\n Healthy adults should limit their intake of sodium to less than 2,300 milligrams per day, per the American Heart Association<\/a>.<\/p>\n The best way to replenish sodium chloride is by sprinkling salt onto whole foods, such as avocado or potatoes, says Popp. However, these sodium-rich foods also do the trick:<\/p>\n Olives<\/p>\n