Should You be Adding Electrolytes to Your Drinks This Summer?

About Nicole Pajer

Nicole Pajer is a Los Angeles-based freelance published in The New York Times, Woman's Day, AARP, Parade, Wired, Glamour, People and more.

Have you seen friends or family members emptying electrolyte packets into their water and mixing it around? Electrolytes have suddenly become trendy. Just log onto TikTok and search #Electrolytes and you’ll see all sorts of influencers buzzing about them.

“Electrolytes, including sodium, potassium, calcium, magnesium, chloride and phosphate, are microscopic superheroes in your body and play essential roles in keeping your body functioning at its best,” says Yaa Boakye, a registered dietitian nutritionist in Chicago, Illinois. You can find these elements prepackaged at grocery stores into little electrolyte mixes that you can pour into a glass of water, stir and enjoy.

Most water has trace amounts of electrolytes in it. Foods also contain electrolytes, for instance bananas are rich in potassium. Thus, experts note that adding them to your water typically isn't necessary in everyday life. There are, however, situations where electrolytes can be beneficial.

In hot weather

Summertime can bring hot and humid days, which can be a situation where you could benefit from some extra electrolytes. “When the sun is scorching, electrolytes restore fluid balance, keeping you cool and safeguarding against exhaustion or heat stroke,” says Boakye. So a hot day when you’re breaking a sweat can be a great time to mix a little electrolyte powder into your drink. This can help to replenish any electrolytes that you lose from all that heat-induced perspiration.

During physical activity or sports

“When you sweat during exercise, you lose electrolytes,” says Boakye. This is a situation where replenishing these electrolytes can help your body to maintain fluid balance, muscle function, and prevent dehydration, she says. Marathon runners, for instance, will often refuel with electrolytes, so if you have a hard workout you may want to stir some into your water— especially if you are working out in hot weather.

When you’re sick

If you have an illness – especially one that causes vomiting or diarrhea – it may be beneficial to replenish with electrolytes. “Electrolytes aid in recovery by replenishing the minerals lost during these conditions, preventing dehydration,” explains Boakye.

In cases of certain medical conditions

“Some medical conditions or medications may affect electrolyte levels,” says Boakye. This can include things like diabetes and kidney disease. Consulting a healthcare professional helps maintain electrolyte balance.

If you want some flavor added to your water

If you’re bored with drinking plain old H2O, electrolytes can be a fun way to make your water taste better, as many come in fun flavors like watermelon or lemon-lime. You don’t want to overdo it and drink them with every cup of water, but mixing one into a glass of water once a day – or splitting that packet between multiple glasses of water – can be a fun way to make your water taste even more refreshing.

If you show signs of electrolyte imbalance

This can occur if your electrolyte levels become too high or too low and can signal that something else is going on in your body. Pay attention to signs of electrolyte imbalances, which Boakye says may include:

Muscle cramps
Fatigue or weakness
Irregular heartbeat
Nausea or dizziness
Headaches or migraines

If you experience any of these symptoms, you’ll also want to talk to your doctor to make sure you don't have an underlying condition.

When it comes to electrolytes, moderation is key, says Boakye. “Think of sweat as your body's built-in cooling system,” she says. “But with that cooling comes a loss of important minerals called electrolytes.” That's where drinks with electrolytes, like sports drinks, come in. “They're like pit stops for your engine, replenishing those lost minerals and helping you rehydrate faster, especially after a hard workout or in hot weather,” adds Boakye. Her one caveat? “Remember, overdoing it is like putting in too much oil – not good! Moderation is key.”

Make your own version

In addition to using store bought electrolytes, you can also try making your own.

Try this recipe from Eating Well that incorporates orange juice, coconut water, sea salt and lime for a refreshing summer drink that packs in a mean electrolyte punch.

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