In tubs, tablets, and grab-and-go packets, electrolytes are having a moment. Whether you hear the ads on podcasts, eye them at the grocery store, or watch influencers mix them into their oversized Stanley tumblers, they’re pretty much everywhere you turn—so much so that we’re almost led to believe that drinking plain water is a form of self-sabotage.
A quick refresher, pun intended: Electrolytes are charged minerals that are responsible for regulating hydration, converting the nutrients we consume into energy, and regulating nerve and muscle function, says Maddie Pasquariello, MS, RDN, a dietitian based in Brooklyn. Historically, they’ve been associated with sports and recovery (shoutout to postgame mini Gatorades of yesteryear), but these days they’re often touted as another essential in your daily wellness kit.
Reality check: You probably don’t need them on the regular. Per Pasquariello, we can usually get most of the electrolytes we need through a well-balanced diet. That said, there are a handful of instances in which supplementing could truly be worth it to help your body rehydrate more effectively. Here’s when—and how—to do it.
When should I supplement with electrolytes?
Pasquariello says that electrolytes come most in handy during select workouts—namely those that are high-intensity (like a long run, spinning class, or a sports game), super sweaty (think hot yoga), and/or over an hour long. Anything else that significantly raises your heart rate or sweat output—be it an infrared sauna session or simply existing on a sweltering summer day—could also warrant supplementing. “Another key scenario in which someone might wish to supplement is if you’ve experienced a prolonged period of vomiting or diarrhea,” Pasquariello adds, as both result in a loss of fluid and minerals.
Emmaline Rasmussen, MS, RDN, a dietitian based in Los Angeles, says that it’s also a good idea to take electrolytes before and after flying to combat the desert-dry cabin air, which may accelerate dehydration (especially on long-haul flights). “Those who are dieting, and particularly those on specific diets that can increase risk of dehydration or otherwise affect fluid and electrolyte balance—including keto, intermittent fasting, and taking GLP-1 medications—can also benefit from supplementing with electrolytes,” she adds.
Of course, it also helps to know what dehydration actually looks and feels like. Per the Mayo Clinic, signs and symptoms include extreme thirst, dizziness, confusion, tiredness, and minimal or dark-colored urine. If plain water doesn’t seem to help, electrolytes could help you out.
Is there a best time of day to drink electrolytes?
Unless you’re an elite athlete or are powering through seriously hot and humid conditions, you likely don’t need to take electrolytes like clockwork, and thus don’t have to integrate them into your daily lineup. There’s also no single time of day when it’s preferable to supplement, but you can time your intake strategically with certain dehydrating activities and events.
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