First, a quick refresher on electrolytes. According to Casey Kelley, M.D., ABoIM, founder and medical director of Case Integrative Health, electrolytes are a category of essential minerals—including nutrients like sodium, potassium, phosphorus, magnesium, and chloride—that carry a positive or negative charge. Electrolytes are well known for their role in proper hydration, but they’re also required for basic bodily processes like nerve and muscle function, hormone secretion, and blood pH balance. We inevitably lose electrolytes throughout the day through sweating, urine, and breathing. So it’s important to fuel up and replace these minerals consistently, whether you’re recovering from an intense, sweaty workout or supporting general hydration. While an electrolyte-packed sports drink can be helpful after losing a lot of fluids in a short amount of time—from vigorous exercise (especially in the heat), a stomach bug, or a night of strong cocktails, for example—it’s not always necessary to reach for a bottle of Gatorade. “If you opt for sports drinks, there’s a much higher chance you’re consuming other things you might not want, [such as] added coloring or flavoring agents, and typically, a good deal of added sugar,” says registered dietitian Maddie Pasquariello, M.S., RDN. Instead, focus on a healthy diet rich in whole foods, fruits, and veggies, which is usually more than enough to replenish electrolytes and stay properly hydrated. Not sure where to start? These foods and drinks are easy to find at the store and natural sources of electrolytes. But take note: This option isn’t safe for everyone. According to Pasquariello, if you have a history of high blood pressure, heart disease, kidney disease, and/or diabetes, you might need to limit your intake of added salt. In this case, chat with your doctor before trying this drink or taking electrolyte supplements.
