What Are Electrolytes and Should We Be Drinking Them Every Day?

Take a look at social media and you’ll likely see an influencer adding sachets of electrolytes to every glass of water they have. It’s become a bit of a wellness trend, hasn’t it? An aesthetic glass, a fancy little powder, a little whisk and suddenly plain old H₂O looks a bit boring in comparison. But before we all go filling our cupboards with tubs of electrolyte powders, let’s pause and ask the question: what actually are electrolytes and should we really be drinking them every single day?

What Are Electrolytes Anyway?

For all the buzz around them, electrolytes are not some magical new discovery. They’re actually just minerals your body already knows and loves. We’re talking sodium, potassium, magnesium, calcium, and chloride. The reason they get their fancy name is because they carry an electric charge in the body, which helps with some pretty important jobs.

Think of electrolytes as your body’s backstage crew. They don’t get the spotlight, but without them, the show would fall apart. They:

• Keep your fluid balance in check (so you don’t dehydrate or over-hydrate).
• Help your nerves send messages (kind of important if you’d like your brain and body to talk to each other).
• Support muscle contraction and relaxation (goodbye cramps).
• Regulate your body’s pH levels (keeping everything in the sweet spot).

When your electrolyte balance is off, you’ll probably notice it. Dizziness, brain fog, headaches, muscle cramps, and fatigue can all be signs your minerals are out of whack.

Aren’t Electrolytes Just Salt in Water?

Not quite. Table salt only gives sodium and chloride. A proper electrolyte blend combines multiple minerals in the right proportions for your body to absorb. Many blends also include vitamins or plant-based ingredients for extra benefits. So while salt water might sound like a quick hack, it’s not the same as a sachet designed for proper hydration.

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Do You Need Electrolytes Every Day?

It depends on your lifestyle. Electrolytes are essential for:

• Long workouts or races: Running, cycling, or high-intensity training over an hour? They help replace what you lose in sweat.
• Hot weather: Sweat means mineral loss. Top up with a sachet to stay balanced.
• Illness or recovery: Vomiting, diarrhoea or fever can dehydrate you. 
• Busy or travel days: Even if you’re not training, a sachet can keep you topped up when hydration is tricky.

For everyday life, most people get enough electrolytes from food alone:

• Calcium: dairy, leafy greens, fortified plant milks
• Potassium: bananas, oranges, leafy greens
• Magnesium: nuts, seeds, whole grains

The Risk of Too Much

It’s easy to think more is better, but with electrolytes that’s not always true. Overdoing them can cause its own problems, like stomach upsets or throwing off your body’s natural balance. In rare cases, too much sodium can even raise blood pressure, which is not the kind of “boost” anyone’s looking for.

Basically, the goal with electrolytes is to top up what you’ve lost, not drown your system in minerals it didn’t ask for.

Other Common Hydration Mistakes

While we’re on the subject, it’s not just electrolytes people get wrong. Here are three other hydration slip-ups worth avoiding:

• Overhydrating: Too much water can dilute sodium in your blood and make you feel worse.
• Waiting to get thirsty: Small, regular sips throughout the day work better than chugging a litre at once.
• Relying only on plain water: Fruits, veg, soups, and smoothies contribute to hydration. Sometimes a balanced electrolyte sachet is more effective than gallons of plain water.

The Bottom Line

Electrolytes are essential, but not everyone needs them daily. Save them for: long runs, hot weather, intense workouts, illness, or travel. For casual hydration, plain water and a balanced diet usually do the job.

So don’t feel the pressure to keep up with the latest influencer trend. Save your sachets for long runs, heatwaves, or times when your body genuinely needs the extra support.