Electrolyte drinks: What to know plus a DIY recipe

Walk through any grocery store and you’ll find an entire aisle dedicated to sports drinks, hydration powders and electrolyte tablets. Many sports drinks promise to keep you performing at your best. With so many options and so many claims, it’s easy to wonder whether they’re actually worth it. Here’s what you need to know. 

Why are electrolytes important? 

Before we get into sports drinks, it helps to understand what electrolytes are. Electrolytes are electrically charged minerals that regulate fluids moving in and out of your cells. When a sports drink advertises that it “hydrates better than water alone,” electrolytes are what they’re talking about—they help your body maintain its fluid balance. 

But their job doesn’t stop there. Electrolytes play a role in several important functions throughout the body, including: 

• Blood pressure regulation 

• Nerve and brain function 

• Blood pH balance 

• Heart health 

Electrolytes aren’t just a fitness buzzword. They are essential for keeping your body running smoothly. 

Do you actually need electrolyte drinks? 

Here’s something that might surprise you: Most adults already get enough electrolytes through food. Plenty of everyday foods are naturally rich in these minerals, including leafy greens, beans, nuts, broccoli, avocados, meats and fish. If you’re eating a reasonably balanced diet, you’re likely already covered. 

That said, there are situations where reaching for an electrolyte drink makes real sense: 

• Intense exercise—especially if you’re sweating heavily for an extended period 

• Hot weather—heat causes you to lose more fluids and electrolytes than usual 

• Illness—vomiting and diarrhea can deplete electrolytes quickly 

• A diagnosed deficiency—if a healthcare provider has identified a specific deficiency 

• Noticeable dehydration—if you’re feeling the effects and need to recover quickly 

Who should use caution? 

Electrolyte drinks aren’t the right fit for everyone. A few groups should be mindful before reaching for them: 

• People with diabetes should steer clear of options with added sugar. There are plenty of sugar-free electrolyte products available that work just as well. 

• People with conditions involving excess electrolytes—such as hypercalcemia (too much calcium) or hypernatremia (too much sodium)—should speak with their doctor first before adding more. 

• People with high blood pressure should also check in with their doctor, since some electrolyte drinks are high in sodium. 

• People with kidney disease should check with their doctors as well. Kidney disease can make it hard to regulate electrolytes. 

When in doubt, a quick conversation with your healthcare provider goes a long way. 

To buy or not to buy? 

If you’re doing intense, sustained exercise, electrolyte drinks are absolutely worth it. Outside of that? You can probably save your money. 

That said, if you struggle to stay hydrated or find plain water hard to drink consistently, a tasty electrolyte drink can be a great tool for keeping your hydration on track. And the good news is, you don’t have to spend a lot to get one. 

Make your own at home 

Hydration drinks really come down to three ingredients: water, sugar and salt. Salt—ideally an unrefined sea salt or Celtic salt for extra trace minerals, though regular table salt works fine—helps regulate fluid balance (be mindful of the iodine in table salt if you have thyroid issues). Sugar replenishes energy and feeds your muscles. And water, well, is water. 

If you have diabetes, simply swap the sugar for an artificial sweetener or leave it out altogether. You can also substitute some of the water with coconut water for added electrolytes and a little natural flavor.