What are Electrolytes, and Do You Need to be Taking Them?

Yahoo

20-05-2025

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In the past few years, electrolytes – whether powders, ready-made drinks or gummies – have been steadily increasing in popularity among wellness types. Indeed, according to Google Trends, searches for electrolytes have increased eightfold since 2020, while the industry itself has grown by 10 per cent in the past year. Beauty influencers on TikTok are espousing the benefits of incorporating them into your daily routine (everything from keeping you fuller for longer to giving you glowing skin), and hero brands like Artah, Ancient+Brave and Free Soul have become household names. But what's behind the trend? And should we all be taking electrolytes daily?
Dr Hazel Wallace, medical doctor, nutritionist and founder of The Food Medic
Rhian Stephenson, nutritional therapist and founder of Artah
First things first, what exactly are electrolytes? 'Electrolytes are essential minerals like sodium, potassium, magnesium, and calcium,' explains Dr Hazel Wallace. 'They carry an electric charge (hence the name) and help regulate key functions in the body including nerve impulses, muscle contractions, and fluid balance.'
Most people consume their recommended intake of electrolytes through their diet with sodium, for example, found in table salt, or via the potassium in a banana. Other sources of sodium include pickled food like olives, while you can also find high levels of potassium in potatoes, leafy greens, beans and avocados. For magnesium, look to nuts, seeds, whole grains and beans, while calcium is found in not just dairy products (including fortified plant milks) but also leafy greens.
Thanks to the marketing around drinking electrolyte-heavy drinks after a bout of tummy-related illness or an intense workout, we've come to largely associate electrolytes with hydration. But why is that the case? 'When it comes to general wellbeing, electrolytes are best known for their role in hydration because they help maintain fluid balance," explains Rhian Stephenson. "Essentially, they help direct water where to go. The body can move electrolytes and water in and out of cells in order to maintain fluid balance. Simplified, you can think of it like this: if electrolyte balance is high, fluid moves into the cell. If electrolyte balance is low, fluid moves out of the cell. This means that we can be taking in litres of water, but if we are low on electrolytes, our hydration status won't improve.'
These mini powerhouses are actually really important for the general running of our bodies too, as Stephenson explains. 'Electrolytes are minerals that help conduct electrical charges between our cells, and help regulate numerous processes within the body,' she says. 'They're essential not just for fluid balance, but also for blood pressure, tissue health, muscle function, mood, energy production, cognitive function and more. Electrolytes are involved in the stress response; when we're low on electrolytes, our stress response is triggered, and when our stress response is triggered, it depletes electrolytes. They're essential for muscular contraction and play a role in not only physical performance, but inflammation, recovery, and DOMS.'
The reason why some people need to supplement their electrolyte intake is down to the way that we lose them in the first place. As Dr Wallace explains: 'Electrolytes can be lost through sweat and other bodily fluids, so becoming dehydrated can lead to electrolyte imbalances. This is why people who are more active will usually need more electrolytes.'
So, how do we know if we are at risk of being deficient in electrolytes? A lot of the symptoms are similar to dehydration. 'Low electrolyte levels can cause symptoms like muscle cramps, fatigue, dizziness, headaches, and nausea,' shares Dr Wallace. 'In more severe cases, they may lead to confusion, irregular heartbeat, or fainting. These symptoms often occur after heavy sweating, illness, or not getting enough electrolytes through food and drink.'
It really depends on your activity levels and whether or not you are showing any symptoms of a deficiency. 'For most people, daily electrolyte supplementation isn't necessary and in some cases, excessive intake could cause harm,' shares Dr Wallace. 'People shouldn't be drinking them daily like a squash, which I see a lot on social media. However, supplements can be useful in specific situations: after vomiting or diarrhoea, during or after intense or long-duration workouts, in hot or humid conditions, or when training multiple times a day with limited time to rehydrate and refuel through food.'
Stephenson agrees: 'It's important to understand the nuance here – we don't all have a blanket need for all electrolytes, especially sodium,' she says. 'As an example, the average sodium intake in the UK is 30 per cent higher than the recommended upper limit of 2500mg. For those who eat out more or have a diet that includes a lot of UPFs [ultra processed foods], this will be higher. We also know that we under-eat potassium and magnesium – the National Diet and Nutrition Survey revealed that we are well under the RNI for both. So, this is why an electrolyte that's more lifestyle-led – such as Artah's Cellular Hydration – can be helpful because electrolytes are essential for so many processes.'
With electrolytes typically found in our diet, the easiest way to up them is to just start eating more of the foods that contain them. 'You can increase electrolytes through food and drink without needing supplements,' says Dr Wallace. 'Sodium can be found in table salt and salty foods; potassium is rich in bananas, potatoes, sweet potatoes, spinach, and beans; magnesium is present in nuts, seeds, whole grains, and leafy greens; and calcium is found in dairy products, fortified plant milks, tofu and leafy greens.'
As with any new supplements or medications it is always best to speak to your general practitioner first – there's no one-size-fits-all approach. 'People with certain medical conditions, such as kidney disease or high blood pressure, may need to monitor their intake, especially of sodium or potassium,' says Dr Wallace. 'Always check with a healthcare professional if unsure.'
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