Electrolytes and Sweat: Do You Need a Sports Drink?

Electrolyte drinks and powders are marketed to everyone who exercises. Most people do not need them. For some situations, though, replacing salt and fluid really does make a difference to how you feel and perform.

What Electrolytes Are

Electrolytes are minerals that carry an electrical charge in your body, including sodium, potassium, magnesium and chloride. They help control fluid balance, nerve signals and muscle contractions. Sodium is the one you lose most in sweat.

When You Probably Do Not Need Them

Lifting sessions of around an hour or less.
Moderate cardio in normal temperatures.
When you eat normal meals before and after training.

Water and regular food cover your needs. Normal meals usually contain plenty of sodium. See hydration and performance for how much to drink.

When They Can Help

Long sessions: endurance exercise lasting longer than 60 to 90 minutes.
Heat and humidity: training outdoors in summer or in hot gyms.
Heavy sweaters: if your clothes are soaked or you see white salt marks on them after training.
Multiple sessions in one day: tournaments, training camps or two-a-days.
Early morning training on an empty stomach if you regularly feel lightheaded.

Simple Ways to Replace Them

A salty snack or meal after training.
A sports drink during very long sessions, which also provides carbohydrate.
A pinch of salt and some fruit juice in a bottle of water as a cheap homemade option.
Electrolyte tablets or powders if convenient, especially low-sugar versions when you do not need the carbohydrate.

Drinking very large amounts of plain water during long endurance events without replacing sodium can, in rare cases, lead to dangerously low blood sodium. Drink to thirst and include sodium on long efforts.

Signs You May Be Short

Cramps, headaches, unusual fatigue, or dizziness during or after long sweaty sessions can suggest you need more fluid and salt. These symptoms have other causes too, so seek medical advice if they are severe or keep coming back.

A Note on Salt and Health

People with high blood pressure or kidney problems may have been advised to limit sodium. Follow your doctor's guidance; the advice above is for healthy, active adults. For a broader look at products you can skip, see supplements you don't need and caffeine and training.