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Electrolyte drinks gain popularity beyond elite athletes
Once reserved for professional athletes, electrolyte beverages have become a common sight in gyms and offices, marketed as a daily hydration solution. These products, ranging from ready-to-drink sports beverages to dissolvable powders, often come with a steep daily cost.
The science behind electrolytes
Electrolytes-minerals such as sodium, potassium, and magnesium-play a crucial role in maintaining nerve function, muscle activity, and fluid balance. However, leading sports nutrition researcher Professor Graeme Close of Liverpool John Moores University argues that most people do not need supplemental electrolytes.
"The body is highly efficient at regulating electrolyte levels," Close explains. "A balanced diet typically provides all the sodium, potassium, and magnesium the average person needs."
When electrolytes actually help
Electrolyte drinks may benefit individuals engaged in prolonged, intense exercise-particularly in hot conditions-where excessive sweating can deplete sodium levels. Close notes that "salty sweaters" or those exercising for extended periods may benefit from replenishing sodium.
Additionally, these drinks can stimulate thirst, encouraging better hydration during long workouts. However, for moderate activities like a gym session or a 5K run, plain water is sufficient.
"Just sip water-that's more than good enough, and save your money for other things."
Professor Graeme Close, Liverpool John Moores University
Homemade alternatives to costly products
For those who prefer the taste or convenience of electrolyte drinks, Close suggests a simple DIY alternative: mix two-thirds water, one-third pineapple juice, and a pinch of salt. "This creates a balanced 6% carbohydrate and electrolyte solution," he says.
He also dismisses the idea that morning electrolyte consumption offers any advantage, noting that a nutritious breakfast-such as an omelette-provides far more electrolytes than a store-bought sachet.
The real benefit: carbohydrates, not minerals
While electrolyte drinks are often marketed for their mineral content, Close emphasizes that carbohydrates are the scientifically proven component for endurance athletes. The body's carbohydrate stores last only 70 to 90 minutes of intense exercise, making carb-rich drinks useful for longer sessions.
However, there is little evidence that supplementing other minerals like chloride, calcium, or phosphorus provides any additional benefit, as the body naturally regulates these levels.
Marketing claims vs. reality
Close warns against products promising dramatic performance improvements. "If you see a drink claiming a 10% boost in performance, you can be sure it's not true," he says.
Ultimately, electrolyte drinks have a specific role-for prolonged, high-intensity, or hot-weather workouts-but for most people, they are an unnecessary expense.
