Danielle Shine, an accredited practising dietitian and nutritionist, says \u201cthe hydration craze is largely driven by fear-based wellness marketing that over-medicalises normal hydration physiology\u201d.<\/p>\n
\u201cThese messages are amplified on social media, often by influencers who profit from electrolyte supplements and hydration tracking tools. There\u2019s also been a broader shift towards micromanaging health, where everyday symptoms like fatigue or brain fog are often linked to hydration, despite little evidence that most people need to track fluids or use electrolyte supplements in daily life.\u201d<\/p>\n
Unless you are a professional athlete or engaging in high levels of physical activity, live in a \u201chostile\u201d environment subject to extreme heat, have gastro, have been vomiting or have an underlying health condition like cystic fibrosis, you likely do not need to consume extra electrolytes, says Mantzioris.<\/p>\n
Professor Ken Kazunori Nosaka, director of exercise and sports science at Edith Cowan University, agrees most people get ample electrolytes from their diet, but says supplements can be helpful for those exercising, particularly in extreme heat.<\/p>\n
The more you sweat, the more you are likely to be losing electrolytes, so he says you may want to consider supplementation during and after exercise, particularly to prevent muscle cramps<\/a>.<\/p>\n A common claim made by electrolyte companies is that water simply \u201cpasses through\u201d our cells without being properly absorbed, while supplements can help water \u201cbetter absorb\u201d into the body.<\/p>\n This is untrue, says Mantzioris, who points to the Beverage Hydration Index, a scale developed by scientists based on studies of how well the body retains different drinks. According to this index, sports drinks actually have lower fluid retention than still water, while milk and orange juice rate higher.<\/p>\n Can electrolyte supplements be harmful?<\/p>\n Electrolyte supplements might be unnecessary for most people, but are there any risks?<\/p>\n Generally speaking, occasional use of electrolyte supplements when used as directed is fine, says Shine.<\/p>\n But given the main mineral in most electrolyte supplements is sodium, Mantzioris says those with high blood pressure or who have been told to cut down on salt by their doctor should be wary.<\/p>\n According to the World Health Organisation<\/a>, most populations are already consuming too much sodium, and some electrolyte supplements contain as much as half the recommended daily amount of sodium in one serve.<\/p>\n Chronic and long-term use can also lead to electrolyte imbalances, says Shine. \u201cIn clinical practice, some people report gastrointestinal symptoms such as nausea, bloating, or discomfort with long-term daily use of high-sodium products.\u201d<\/p>\n How much water should I be drinking?<\/p>\n Most people have heard we need around two litres of water per day, but Mantzioris says the guideline is for fluids, not just water, and so includes all kinds of drinks, as well as fluid contained in food.<\/p>\n