Electrolytes Explained: Best Hydration for Everyday Athletes

Electrolytes are minerals your body needs to function. They include sodium, potassium, calcium, magnesium, and chloride, and they carry electrical charges that help regulate muscle contractions, fluid balance, and nerve signals. Basically, without electrolytes, your muscles (including your heart) don’t work properly, and your hydration levels can get out of whack. Even if you’ve seen electrolytes in sports drinks or powder packets, they’re also found in whole foods like bananas, oranges, dairy, leafy greens, and even salty snacks.

If you're someone who:

• Works out regularly, especially in hot or humid conditions.
• Does endurance or high-intensity training (think long runs, HIIT (high intensity interval training), heavy lifting.
• Sweats a lot during exercise.
• Uses protein powders or other supplements, like creatine monohydrate powder, that increase water needs.

... then electrolytes could be a useful addition to your routine.

That’s because when you sweat, you’re not just losing water, you’re also losing these key minerals. Replacing both fluids and electrolytes is essential to avoid dehydration, muscle cramps, and post-workout fatigue.

Here’s a quick guide to help you decide:

Stick with water if:

• Your workouts are under an hour and not super intense.
• You're staying indoors or in cool conditions.
• You’re just going about your regular day (not training hard).

Water is great for everyday hydration. It’s calorie free, easy to access, and helps your body flush out toxins.

Reach for electrolytes if:

• You’re training in hot weather or sweating heavily.
• You’re doing long or back-to-back sessions with little recovery time.
• You’re feeling signs of dehydration like fatigue, dizziness, or cramps.
• You’ve been sick with vomiting or diarrhoea and need to rehydrate fast.

In these cases, electrolyte drinks or powders can quickly help restore what’s lost and support your recovery.

If you’re already taking protein powder, creatine, or other fitness supplements, you might be drinking more water already great! But keep in mind, these products often increase fluid needs, especially if they draw water into your muscles (like creatine does).

Adding electrolytes can help you:

• Maintain the right fluid balance.
• Avoid bloating or cramping from too much plain water.
• Boost endurance and reduce fatigue in longer sessions.

It’s all about balance. Think of electrolytes as a support team for your hydration game, especially on those hard hitting training days.

Whole foods are still your best long-term strategy. You’ll find electrolytes naturally in:

Here’s what to look for:

• Bananas (potassium).
• Leafy greens like spinach (magnesium).
• Dairy products like yogurt (calcium).
• Table salt or salty snacks (sodium).

So if you're fueling up with a balanced diet and only training moderately, you might not need to supplement at all.

Electrolytes aren’t just for elite athletes or marathon runners. If you’re sweating hard, training often, or using other performance supplements, they can be a smart addition to your hydration supplements stack.

Start simple: use water for most days, and bring in electrolytes when your workouts or recovery demand a little extra support.

As always, if you’ve got any health concerns or conditions that affect fluid balance (like kidney issues or high blood pressure), check in with a healthcare provider for personalised advice.

Note: This article is general in nature and isn’t a substitute for medical advice. If you're unsure about your electrolyte or hydration needs, speak to a health professional.