17 best electrolytes 2026 to help you rehydrate and re-energise
Like most people, one of my New Year's resolutions is always to drink more water. But one of the benefits of discovering the best electrolytes is that downing two litres a day is now way easier — and far tastier. Aside from the fact that, too, I've noticed I'm lifting heavier and running further.
The best electrolyte drinks aren't a new addition to the wellness world – like creatine and greens powders – but there has been a greater appreciation for the hydration-boosting powders in recent months. You can thank TikTok for that. But with so much buzz around electrolytes, we have to ask — do we really need them? Are electrolytes safe? And if we can answer ‘yes’ to both, why have we been sleeping on the trend for so long?
From hydration drinks infused with coconut water to travel-friendly sachets, electrolyte tablets and effervescent tablets, we have tracked down the very best electrolytes to pair with your emotional support water bottle — and no, not all leave you with a salty taste in your mouth. But we've also called on a host of experts in health and nutrition to answer all your burning FAQs.
Keep in mind that this article isn't a substitute for professional medical advice, and our recommendations won't replace a healthy lifestyle and balanced diet. Please see a healthcare professional if you have concerns about what your body needs.
How we test the best electrolytes:
The realm of electrolytes has expanded from effervescent tablets and gels to travel-friendly sachets, tropical-fruit-flavoured powders and ready-made drinks. I have relied on electrolytes for many years, and have trialled a variety of formulations and flavours to re-energise my body after intense exercise, a hangover, or illness. I've also attended press days, panels and events to learn more about electrolytes – such as one by Heights, to celebrate their Hydrate+ launch.
In the last few months, I have consumed one electrolyte almost every day – most helpfully on a recent trip to Sri Lanka. Think: a lengthy flight, jet lag, many hikes in intense heat, and a bout of food poisoning that left me bedridden. I’ll spare you the details.
Since my return, I have continued to test electrolytes in my own home. When testing, I have adhered to the recommended dosage and each brand's advice on the best time to take its supplement. Generally, I take my electrolytes in the morning when I feel dehydrated or fatigued – before a workout, though sometimes it may be after a gruelling fitness class, depending on the ingredients.
Throughout my home testing, I noted the ingredients in each formula to ensure it didn't exceed the daily recommended dose. I also checked for bulking agents, added sugar, colourings, and additives, as well as other vitamins or supplements, such as creatine.
Where necessary, I assessed how quickly and well each electrolyte dissolved in water, as some products clumped together or left a chalky sediment at the bottom of the glass, and needed to be stirred vigorously.
I also noted the flavour. Some electrolytes can be salty, tart, bitter or sweet; however, they should not be unbearable to consume.
To avoid a skewed result, I tested only one product at a time and made sure I finished the full pack before I moved on to a new variety of electrolytes. While most electrolytes provide an instant boost of energy, I wanted to monitor for any noticeable changes to my energy levels and concentration over time with continued use.
Why you can trust me: Sophie Donovan
As a shopping writer, it's been my job to test a host of wellness products for the last two years — that's 14 months at Glamour and a year elsewhere. From sexual wellness products to running trainers and menstrual products such as period pants and reusable sanitary pads, I've tried thousands of products across hundreds of brands in order to publicly declaring the best.
Over the last year, I've attended countless press days, spoken to various nutritionists, plus regularly read up on the latest research on supplements. But, being an avid runner myself, I've also tried a host of electrolytes — including all those featured in this edit. As a result, you could say I am more of an expert on the subject of wellness than your average online shopper.
What are electrolytes?
Electrolytes are essential minerals — including sodium, potassium, calcium, magnesium, chloride, bicarbonate and phosphate — found in the body which support cognitive and physical functions. “Electrolytes are minerals in the body that carry an electrical charge and help regulate essential functions such as hydration, nerve signalling, muscle contractions, maintain fluid balance, support overall cellular vitality, and pH balance,” says Dr. Naomi Newman-Beinart. Think of them as anchors which the water you intake attaches to.
When our natural supply has depleted, it can throw the body out of whack. “Electrolyte imbalances can occur due to various factors, including intense physical activity, excessive sweating, illness, or an inadequate diet,” she continues. "It's crucial to address these imbalances promptly to keep your body performing at its best.”
“Even in colder months, our bodies lose electrolytes daily, and cooler temperatures dull thirst cues, making it easy to overlook hydration needs," adds Dr Alexa Abdelaziz, Nutrition Science Senior Manager, Wellbeing Collective at Unilever. "Adding electrolytes and vitamins – such as B vitamins for energy – into your daily routine helps maintain overall fluid balance throughout the season. Adding electrolytes along with carbohydrates can also enhance water absorption during physical exercise, and the on-the-go stick format makes it simple to stay hydrated anywhere.”
Ahead, our edit of the best electrolytes for 2026, reviewed by Glamour editors:
- Flavour(s): Peach Spritz, Lime Margarita and Mango Ginger Mule.
- Servings per pack: 24 sachets per pack to be taken once a day.
- Tested by: Sophie Cockett.
I have to say, I'm a true fan of everything Heights releases into the world – from their probiotic to their multivitamin and sleep-inducing magnesium supplement. Having spoken to the founders and nutritionists who work for them, I know how many years' worth of research go into the formulation of every product. Their approach to supplementation is fuss-free, simple and efficacious. You won't get pages and pages of variations of the same products around these parts.
That said, I didn't want to just jump to a conclusion that I'd love this, too. And I needed a little convincing that I should be taking a hydration tablet in the first place. According to Sophie Medlin, of the brand, one in six people in the UK do nothing about their hydration (relying on tea and coffee to get them through the day, largely). But even a high percentage of those who do focus on staying hydrated are still, actually, not. The key, tell-tale signs? Scalloping around the edge of your tongue, and dark urine colour.
Most of the electrolytes on the market are already well-marketed towards athletes. Which is great. But they often have high levels of sugar and sodium in them to compensate for the huge amounts lost during intense training. That's where Heights comes in: their electrolytes are formulated with lower levels of sodium and no sugar, for the everyday Joe. The person who spends their day in the office, goes to the gym for an hour, but still wants to feel energised. Good hydration is key to good energy levels, after all.
Heights has formulated their Hydrate+ with the three main minerals we need – potassium, sodium and magnesium – in the same proportions as they're found in our body. Said minerals are naturally-sourced, and they're featured alongside Cognizin citicoline, which supports brain health, focus and energy.
As for the taste? Peach Spritz is delicious. Personally, I'm not a fan of Lime Margarita – it's a little bitter and salty – but I like Mango Ginger Mule, too. You can pick up a variety pack if you want to try them all.
Pros & ConsPros- Naturally sourced electrolytes — magnesium from sea minerals, potassium and Himalayan salt.
- Added Cognizin citicoline supports mental performance and focus.
- 30-day money-back guarantee.
Cons- Slightly salty aftertaste.
- Flavour(s): Summer Orange or Berry Burst.
- Servings per pack: 210g (around 30 shakes).
- Tested by: Sophie Donovan.
Built to boost both your energy and focus, I had high hopes for Protein Works' electrolytes blend. While the brand only offers two flavours, both are delicious — as in I now crave this as an alternative to a sugar-loaded squash.
I love the fact that the quad-electrolyte blend (essentially it's infused with sodium, potassium, magnesium and calcium) also contains coconut water extract — naturally rich in electrolytes, but also enhances hydration itself — as well as B Vitamins (B5, B6, B12), and vitamin C to help fight fatigue.
I add two scoops to a large glass of water and stir vigorously for a couple of seconds before any strength session or post-long run, and genuinely, I've found it great at avoiding a mid-afternoon slump or cramping in my lower calves.
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Pros & ConsPros- Quad-electrolyte blend: sodium, potassium, magnesium, and calcium.
- Aspartame, GMO, fat and sugar-free.
- Best served with water, but can be mixed into other cold drinks.
Cons- Best mixed in a shaker, giving you another thing to carry all day.
- Flavour(s): Citrus.
- Servings per pack: 250g (more than 30 servings).
- Tested by: Maisie Bovingdon.
Artah may have only launched in 2021, but it has swiftly become a hugely popular label for wellness supplements. The Cellular Hydration is my ultimate favourite product from the female-founded brand, and out of all the electrolyte products I have tried. In fact, it is one of the only electrolytes I have willingly repurchased because it was that effective.
After just one serving, I felt instantly energised, alert and revitalised. My energy levels were sustained throughout the day, so much so I didn’t need a coffee at all, which I usually would need to keep me awake and focused. I felt instantly hydrated, more focused at work, and my mood felt lifted as a result of the high-dose Peruvian Maca Root and Inulin, combined with potassium, calcium, sodium, vitamin C and magnesium.
This keto-friendly, sugar-free, and gluten-free electrolyte also promises to support microbiome health, which I certainly noticed as I didn't bloat or suffer any IBS flare-ups as I have with other powder supplements.
Admittedly, the flavour is tart and sharp, and though I love sour flavours, some may prefer a sweeter taste.
Pros & ConsPros- Praised for boosting your energy, focus and emotional wellbeing.
- Complete with high-dose Peruvian Maca and prebiotic fibre, this sugar and artificial sweetener-free formula also fuels the microbiome.
- Sugar and artificial sweetener-free.
Cons- Just one fairly tart flavour option.
ViDrate Natural Hydration Variety Pack
- Flavour(s): Guava, Mixed Berry, Tropical, Coconut, Mixed Berry, Strawberry and Lime, Orange & Peach, or Lemon, Lime & Mint.
- Servings per pack: Eight sachets per pack
- Tested by: Maisie Bovingdon.
I first sampled Vidrate in a beauty box bundle and invested in the variety pack ahead of my travels, which speaks volumes.
Each rehydration sachet contains a blend of electrolytes and vitamins, including vitamin C and B12, to boost energy, strengthen the immune system, and enhance cognitive function. They are free from sugar, artificial colours, flavouring, sweeteners and preservatives, which is key for my sensitive stomach.
For those who get bored with the same flavour, Vidrate has you covered, as it has created nine delicious, travel-friendly electrolytes. I have tested all flavours, and there was not one I didn’t enjoy, though Lemon Lime and Mint was my favourite as it tastes like a refreshing Mojito. Vidrate has also created child-friendly electrolyte sachets, as well as a separate caffeinated option and a nighttime supplement, to cater to everyone's wellness needs.
Pros & ConsPros- Infused with essential vitamins like B5 and B6.
- Kid-friendly, too.
- Available in an 8, 20, 30, 60, 90, 120, 150 pack.
Cons- Some reviews say they're lacking in flavour.
- Flavour(s): Citrus.
- Servings per pack: 30 servings per pack.
Free Soul’s Hydrate powder is an effective clean electrolyte. It provides 1000mg of sodium per serving, as well as other essential minerals, such as potassium, magnesium, zinc, calcium, and vitamin C, to hydrate the body, boost energy levels and for overall wellbeing.
Free Soul’s Greens Powder is arguably its most popular product, but Hydrate powder needs to be on your radar. It promises a fast-acting boost of energy and hydration. The fact that it is sugar-free and vegan is a bonus for those with intolerances and sensitivities like me.
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Pros & ConsPros- 4 essential electrolytes and 2 added minerals.
- Added vitamin C and zinc contribute to normal immune function.
- Subscription option available, with a restock delivered to your door every four weeks.
Cons- Take a little while — and plenty of stirring — to dissolve.
- Flavour(s): Lemon Lime, Strawberry Watermelon or Cherry Lime.
- Servings per pack: 12 sachets.
- Tested by: Sophie Donovan.
I'm happy to admit that a blue Gatorade was my go-to on a hangover at uni. But the brand has branched out, now offering convenient electrolyte sachets that'll hydrate you on the go. Promising rapid hydration for both the super active and less so, they contain a mix of electrolytes and carbohydrates to replenish your stocks, as well as essential B vitamins.
In my dream electrolyte world, we'd have a couple more flavour options — all three are a little sweet when consumed first thing in the morning — but after four weeks of regular use, I honestly noticed I could lift heavier or run for longer without feeling like I'd completely emptied my tank.
Pros & ConsPros- Great fuel for long-distance runners, with 13.5g of carbohydrates per sachet.
- Vitamins B3 (Niacin) and B6 help reduce tiredness and fatigue.
Cons- Despite being low in sugar, our testers reported them to be a little sweet.
LMNT Recharge Electrolytes Variety Pack
- Flavour(s): Watermelon Salt, Citrus Salt, Orange Salt, and Raspberry Salt.
- Servings per pack: 12 sachets.
- Tested by: Maisie Bovingdon.
LMNT’s Recharge Electrolytes are a clean, zero-sugar formula, packed with key electrolytes, vitamins and minerals to re-energise and rehydrate the body.
These electrolytes have a sharp flavour and taste saltier than others I have tried. I have sampled all flavours, and found Watermelon Salt and Raspberry Salt were easier to swallow than Citrus Salt. To combat the potency of the sodium, I mixed it with Welleco’s The Super Elixir, or diluted it with 500ml of water, if not more.
After a bout of food poisoning, LMNT's electrolytes proved to be the most effective and fastest-acting supplement to help me recover quickly.
Pros & ConsPros- Simply 1000mg of sodium, 200mg of potassium and 60mg of magnesium.
- 10 flavour options, including Grapefruit Salt, Mango Chilli and Chocolate Salt.
- Paleo-Keto friendly.
Cons- Some say they have a salty aftertaste.
- Flavour(s): Energy (Pomegranate & Rhubarb), Focus (Blueberry & Mint) or Hydrate (Citrus & Botanicals).
- Servings per pack: 12 in a pack.
- Tested by: Maisie Bovingdon.
Better You's Hydrate Magnesium Water combines electrolytes, in the form of Irish Sea minerals, with a blend of Magnesium Glycinate and Citrate — hence the name.
This refreshing citrus-flavoured water is easy to drink and take on the go, as no measuring or mixing is required. I was pleasantly surprised to find Better You's Magnesium Water was still and not a fizzy drink. However, I preferred this as it prevented any bloating or discomfort during my workout, which sparkling electrolyte waters do. This mineral-dense drink not only left me feeling hydrated, but it also quenched my thirst better than other electrolyte-infused waters.
What I also appreciated was that the cans are recyclable, and one tree is planted per order as part of the brand’s Better Planet project.
Pros & ConsPros- Quick absorption into the bloodstream.
- Infused with a triple-blend of magnesium and Irish sea minerals.
- Super convenient.
Cons- A more expensive option, working out at £1.50 a can.
Holland & Barrett Hydration & Energy Effervescent
- Flavour(s): Orange or Lemon & Lime.
- Servings per pack: 20 effervescent tablets.
- Tested by: Maisie Bovingdon.
Holland & Barrett’s Hydration and Energy Effervescent tablets are an electrolyte and multi-vitamin supplement ideal for those on a budget.
It contains potassium, magnesium and vitamin C to provide a boost of hydration, enhance muscle function, and it promises to combat fatigue. While I felt slightly energised and hydrated after one serving, it wasn't as potent as rival products.
The tablets are quick to dissolve in water, are tasty, and easy to drink. However, it contains a sweetener, which is not ideal for those who want an entirely sugar-free option.
Pros & ConsPros- 40mg of vitamin C per serving, which has been linked with a reduction of fatigue and tiredness.
- Budget-friendly option.
Cons- Don't contain additional potassium or sodium like some others in our edit.
Viridian Nutrition Electrolyte Fix Liquid
- Flavour(s): No flavour.
- Servings per pack: 100ml (around 40 servings).
- Why we love it: Natural ingredients, contains four essential electrolytes, vegan, sugar-free, clean liquid formula, suitable for adults and children, long shelf life, safe during pregnancy, nursing and for children.
- Tested by: Maisie Bovingdon.
Viridian’s Electrolyte Fix Liquid contains mineral salts sourced from Utah’s Great Salt Lake, though it is flavourless and leaves no salty aftertaste, which I didn't anticipate. The ionic solution contains four electrolytes - sodium, magnesium, potassium and chloride - is free from artificial fillers, GMOs, palm oils, sugar, sweeteners and binders.
While it is a liquid form, this clean formula needs to be mixed with water, unlike Better You's ready-to-go variation. Simply stir half a teaspoon of Electrolyte Fix into your water to turn it into an electrolyte beverage. Considering only half a teaspoon is required, this 100ml bottle will provide multiple servings, which means it will last longer, and is even more cost-effective.
What I appreciate most is that this electrolyte is suitable for everyone of any age, whether you are pregnant or breastfeeding, though the dosage may need to be adapted.
Pros & ConsPros- 2.5ml (half a teaspoon) turns any drink into an electrolyte-fueled liquid.
- Contains four essential electrolytes: sodium, magnesium, potassium and chloride.
- Free from added carbs, sugars, or artificial ingredients.
Cons- Not so travel-friendly.
Humantra Electrolyte and Antioxidant Drink Mix
- Flavour(s): Lychee, Berry Pomegranate, Elderberry, Himalayan Lime or Apricot.
- Servings per pack: Eight sachets.
- Tested by: Maisie Bovingdon.
Humantra’s plant-based electrolyte product has been formulated with six essential electrolytes, as well as vitamin B12, zinc citrate, and the recommended daily vitamin C intake to balance nutrient levels, boost hydration, and offer immunity support. It is also sugar-free, gluten-free, free from bulking agents, vegan and keto-friendly.
It is available in five tasty flavours - Apricot being the latest addition — which are uber tasty. The powder mix dissolves in water quickly, and the sachets are compact enough to slip into a purse or handbag to take on the go. Big tick!
Humantra recommends taking two to four 4g sachets daily, depending on your needs. While this is unusual when compared to other electrolytes, it is ideal for those who want to control their dosage and tailor their supplement intake to suit their needs.
Pros & ConsPros- Dissolves easily.
- Coloured by natural ingredients, like beetroot or spirulina.
- 5 — 10 calories per serving, depending on flavour.
Cons- View that price tag as an investment in your well-being.
Liquid I.V. Hydration Multiplier Electrolyte Powder Mix
- Flavour(s): Strawberry, Passionfruit, or Lemon Lime.
- Servings per pack: Six sachets per pack.
- Tested by: Maisie Bovingdon.
Liquid I.V. Hydration Multiplier combines electrolytes with seven key vitamins, including B3, B5, B6, B12, and C. It uses Cellular Transport Technology (CTT) to encourage the body to absorb the nutrients quickly, providing a fast-acting boost of energy and hydration.
The sachets are convenient to take on the go. I relied on these religiously when travelling to stay hydrated in hot climates. The sachets are compact enough to slip into a pocket, or hand luggage and drink during a long-haul flight or hike. All you have to do is decant one sachet into a glass or bottle of water, shake, and drink. Simple.
Every flavour is delicious — not too sweet, salty or sharp, just the right balance. The electrolytes are vegan, gluten-free, as well as free from artificial sweeteners, colours, and bulking agents, which meant they didn't irritate my digestive issues. Available in packs of six, nine or a multipack for a larger supply.
Pros & ConsPros- Packed with 7 essential vitamins and minerals (B3, B5, B6, B12, C, sodium, and potassium).
- 6 flavour options, including Watermelon Cooler, Raspberry Lemonade and Passion Fruit.
- Single-serving sachets.
Cons- Contains sugar and sweetener.
- Flavour(s): Orange & Mango, or Berry.
- Servings per pack: 20 dissolvable tablets per pack.
- Tested by: Maisie Bovingdon.
FourFive is a brand founded by athletes, and the Hydro Plus electrolytes have been approved by drug testing professionals to ensure they are safe to use.
This water-soluble effervescent product contains electrolytes, vitamins B2, B6, B12 and C, as well as magnesium and calcium, to boost energy, focus, and aid recovery after a workout. While it is caffeine-free and low-sugar, it is sweeter than other electrolytes. FourFive’s effervescent tablets also took the longest time to dissolve in water, and needed a few stirs to break up the lumps of sediment at the base of the glass.
FourFive advise taking up to four tablets a day, which would mean one tube would see you through five days. However, I only dissolved one tablet a day, which was sufficient for a boost of energy.
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Pros & ConsPros- 95% of testers reported feeling more hydrated, while 88% felt their post-exercise recovery time improved.
- Supports brain health and function.
- Free from artificial sweeteners, bulking agents or caffeine.
Cons- Take a while to dissolve.
- Flavour(s): Orange.
- Servings per pack: 20 effervescent tablets per pack.
- Tested by: Maisie Bovingdon.
Bio Synergy has created a variety of electrolyte hybrid products, some of which are infused with caffeine, pre-workout or creatine. I tried the latter as I wanted to avoid any caffeine jitters and optimise my hydration levels.
One tablet contains a blend of electrolytes, as well as 1000mg of creatine, which is known for boosting energy, muscle growth and recovery. This may be better suited to fitness enthusiasts who work out regularly to notice changes to their muscle growth, as I didn’t notice a difference in that department. However, I did feel hydrated and energised after continual use, though whether this was solely due to the supplement, I’m unsure.
The orange flavour is very subtle and was overpowered by the bitter, almost plastic, aftertaste, which was quite unpleasant after a few sips.
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Pros & ConsPros- Infused with 302mg of sodium to aid hydration and prevent muscle cramps.
- Suitable for those training for endurance, strength or speed.
- Super convenient and portable.
Cons- Just three flavour options: Orange, Citrus and Berry.
- Flavour(s): Citrus Salt or Raspberry Salt.
- Servings per pack: 30.
Puresport’s Ultra Electrolytes contain 1000mg of sodium, potassium, magnesium and calcium. It is a sugar-free formula, which has been expertly created to maintain hydration levels, as well as boost your energy.
One box contains 30 travel-friendly and easy-to-use sachets, which makes this electrolyte product great for those on the go. Plus, Puresport offers a variety of subscription options, ranging from four, six, to eight-week delivery options, all of which are discounted even further to save you more - a tempting incentive.
While I have yet to try Puresport’s Ultra Electrolytes, it has garnered high praise from shoppers. One review read: “Love it already, seeing results after the first couple of runs.”
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Pros & ConsPros- Delivers a robust dose of sodium and potassium, alongside magnesium and calcium, in a science-backed ratio.
- Zero sugar.
- Natural raspberry flavour that isn't too sweet.
Cons- A pricier option.
- Flavour(s): No flavour.
- Servings per pack: 240 capsules (a four-month supply).
- Tested by: Maisie Bovingdon.
Electrolytes are typically taken once a day, but two Nutravita Electrolyte Complex Tablets are to be taken daily. This means the 240-strong supply will last four months, which is more cost-effective than most supplements.
The Electrolyte Complex contains a blend of electrolytes, including sodium, potassium, chloride, calcium and magnesium, to rehydrate and energise the body, improve metabolism, as well as contribute to normal muscle function.
The tablets are easy to swallow and are a fuss-free alternative to dissolvable sachets, which makes these electrolytes ideal for those on the go or strapped for time.
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Pros & ConsPros- Works out at just 6p a tablet, or 12p a day.
- Blended with Sodium, Potassium, Chloride, Calcium and Magnesium for added benefits.
- Free from gluten and lactose, as well as synthetic fillers and binders.
Cons- Not the smallest tablets to swallow.
- Flavour(s): Unflavoured, Orange or Watermelon.
- Servings per pack: 30 servings.
- Tested by: Maisie Bovingdon.
MyProtein’s Hyrox The Electro is not solely for Hyrox training, let me assure you, but it is best suited for athletes who regularly work out, rather than those who need a daily energy boost to fight fatigue.
It contains 650mg of sodium, as well as potassium and magnesium, which effectively revitalise the body before, during, and post-workout. This blend not only replenishes lost nutrients but also supports muscle recovery. I drank this electrolyte mix during training sessions, and I didn’t feel as fatigued as I usually would mid-set.
I trialled the watermelon flavour, which is quite sharp, similar to a sour sherbet. However, it did become quite salty as I neared the end of my drink.
As it comes in a tub, it requires precise measurement to not under- or overdo the dosage. However, distributing the powder can be a messy business and leaves dusty remnants in its wake, which is why I prefer pre-measured sachets to take on the go.
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Pros & ConsPros- Infused with 650mg of sodium to help replenish lost minerals and 300mg of potassium for optimal muscle function.
- 7 unique flavours, including Pina Colada and Mango Hibiscus.
- Suitable for vegetarians and vegans.
Cons- Not pre-portioned.
Electrolytes FAQs, answered:
What are the best natural sources of electrolytes?
While the body naturally produces electrolytes, those reserves can be replenished through a healthy, balanced diet. Dietitian Fit founder, Karine Patel, encourages eating whole foods, including salted nuts, pickles, olives, broth and miso soup to boost your sodium levels. She also suggests involving more potassium-rich ingredients in your diet, such as bananas, avocados, potatoes, oranges and spinach, as well as nuts, seeds and leafy greens for a natural boost of magnesium.
Dairy products, tofu, and sardines are recommended for their calcium benefits, table salt, seaweed, tomatoes and celery for a dose of chloride, as well as poultry, fish, eggs, dairy and lentils for phosphorus.
Or, for those who want to make their own natural electrolyte drink from scratch, they can do so with four simple ingredients. Karine suggested mixing ¼ teaspoon of salt, ½ teaspoon of honey, and the juice of half an orange with 500ml of water to create a homemade electrolyte drink for less.
What is the fastest way to replenish electrolytes?
If you are lacking in electrolytes, it can take anywhere between a few minutes and a few hours for electrolyte supplements to kick in. However, this depends on the product, the dosage, and how severe your electrolyte imbalance may be.
“Powders or sachets are convenient, offer fast absorption, and often include vitamin C or antioxidants," says Tam. “Ready-to-drink solutions are also good for quick hydration.” However, electrolytes in capsule form may be “best for endurance athletes on the go,” the expert added.
When should you take electrolytes?
When to take electrolytes depends on the formula, form, as well as the activity and situation the individual is in. “The frequency of taking electrolytes depends on your activity level, climate, and overall health," explains Newman-Beinart. "For most people, a balanced diet provides sufficient electrolytes.
“However, you may need to replenish them more frequently if you exercise intensely, experience dehydration due to vomiting or diarrhoea, or spend time in extreme heat,” she continues. "For those in these situations, consuming electrolyte-rich drinks or supplements after the activity, or during the illness, can help maintain balance.”
She goes on to explain how electrolytes can be consumed during ‘intense or prolonged’ workout sessions to ‘stave off dehydration and support optimal performance’. However, electrolytes can also be taken post-exercise to 'replenish any lost minerals and aid recovery'.
Is it healthy to drink electrolytes every day?
Our bodies contain natural electrolytes — in your blood, urine, tissues, and other body fluids — which can be maintained through a healthy, balanced diet. Therefore, we may not need electrolytes every day.
“Our bodies naturally regulate electrolyte levels, so supplementation is only really necessary when you are experiencing an imbalance, which occurs most commonly when we have lost more fluid than normal,” details Pennington. She also explained that too many electrolytes can be counter-productive, potentially causing an ‘electrolyte imbalance.’
All our experts agree that you should adhere to each electrolyte's directions of use and consult a medical professional beforehand if you have any concerns.
Are there any dangers or downsides to taking electrolytes?
The question on many people’s lips is whether there is any danger or side effects to taking electrolytes or exceeding the recommended allowance. “It is possible to take too many electrolytes, which can lead to imbalances that may be harmful," says Newman-Beinart.
“Too much sodium can lead to high blood pressure and dehydration, excess potassium can affect heart function, and may be dangerous for those with kidney problems,” she continues. "While too much magnesium can cause diarrhoea, nausea, and low blood pressure, a calcium overload may lead to kidney stones or impaired absorption of other minerals. Balance is key.”
Tam added that excess sodium from consuming too many electrolytes can cause bloating or high blood pressure and lead to digestive issues. While Newman-Beinart highlighted that individuals with medical conditions, such as kidney disease, high blood pressure, heart conditions, or those on specific medication, should take extra caution when taking electrolyte supplements so as not to exacerbate their ailment.
All of the experts urged those with medical conditions, who are pregnant, or are unsure if they should take electrolytes, must speak to a medical professional.
Meet the experts:
| Dr. Naomi Newman-Beinart | Nutritionist and chartered psychologist. |
| Vicky Pennington | A Boots Nutritionist for more than 20 years. |
| Dr. Tamsin Lewis | Founder and medical director of Wellgevity. |
| Dr. Alexa Abdelaziz | Nutrition Science Senior Manager, Wellbeing Collective at Unilever. |
| Karine Patel | Dietitian and founder of Dietitian Fit. |
| Sophie Medlin | Head of Nutritional Research at Heights. |
