When, Why, and What Electrolytes to Drink

If you’ve ever finished a tough workout drenched in sweat, struggled through a long run on a hot day, or woken up with a headache after a night out, you’ve likely heard someone say: “You need electrolytes.” But what exactly are electrolytes, and when do you really need to drink them?

What Are Electrolytes?

Electrolytes are minerals that carry an electric charge and play vital roles in your body’s fluid balance, nerve signaling, and muscle contraction. The key electrolytes include:

• Sodium: Regulates fluid balance and blood pressure

• Potassium: Supports muscle function and prevents cramps

• Magnesium: Aids in energy production and muscle recovery

• Calcium: Helps muscles contract properly

• Chloride: Works with sodium to maintain hydration and acid-base balance

You lose these minerals primarily through sweat. That’s why heavy sweaters or athletes training in the heat often need to replenish them more intentionally.

When to Drink Electrolytes

Not everyone needs an electrolyte drink every day. But there are times when it’s especially helpful:

1. During Intense or Long Workouts

If your training lasts longer than 60 minutes, especially in the heat or humidity, water alone might not cut it. Electrolytes help maintain hydration and performance by replacing what you lose in sweat.

2. After Heavy Sweating

If your clothes are soaked or you notice white salt rings on your workout gear, it’s a sign you’re losing significant sodium. An electrolyte drink after exercise can speed up rehydration and recovery.

3. When You’re Sick

Vomiting, diarrhea, or fever can cause rapid fluid and electrolyte loss. In these cases, replenishing both fluids and electrolytes is key to preventing dehydration and fatigue.

4. During Travel or Hot Weather

If you’re spending time outdoors, at the beach, or traveling to warm climates, sipping electrolytes can help prevent dehydration from heat and sun exposure.

5. After Alcohol

Alcohol is dehydrating. Replacing lost fluids and electrolytes the next morning (or before bed) can help you recover faster and reduce that sluggish, foggy feeling.

Why Electrolytes Matter

Even mild dehydration—just a 1–2% body weight loss in fluids—can lead to:

• Fatigue and brain fog

• Headaches

• Muscle cramps

• Slower recovery

• Increased heart rate or dizziness

Electrolytes keep your cells hydrated, your muscles firing efficiently, and your recovery on track. For athletes, that means better performance. For everyday wellness, it means more energy and fewer midday slumps.

What to Drink

Not all electrolyte drinks are created equal. Many store-bought options are loaded with added sugars, dyes, and artificial ingredients. Look for options that balance electrolytes without excess sugar or fillers.

Top Picks:

• LMNT: Zero sugar, higher sodium (great for athletes or hot climates)

• Momentous: Science-backed carb + electrolyte drink mix for workouts lasting over 60 minutes (email me for discount code)

• Liquid I.V.: Slightly more sugar, but ideal for quick hydration after illness or travel

• Nuun Sport: Low-sugar tablets that are convenient for on-the-go use

• Coconut Water: Natural source of potassium (best paired with a pinch of salt for sodium balance)

If you prefer a DIY electrolyte drink, try this simple mix:

• 16–20 oz water

• Pinch of sea salt

• Splash of orange or lemon juice

• ½ tsp honey or maple syrup (optional)

Shake and sip — natural, refreshing, and balanced.

Bottom Line

Electrolyte drinks aren’t just for elite athletes. They’re a tool to help you stay hydrated, perform better, and recover faster. The key is knowing when your body actually needs them and choosing the right formula to match your needs — not just the flashiest label on the shelf.

Hydration isn’t just about water. It’s about balance.