Staying hydrated with the best electrolytes has become a priority for many. Once reserved for marathon runners and elite athletes, they're now being stirred into water bottles across the country. Thanks to the rise of viral reusable bottles, from the Stanley tumbler to hydro flask and Air Up, hydration has become something of an obsession. But are electrolyte supplements actually worth adding to your daily routine, or are they just another wellness fad? I spoke to a nutrition expert to find out whether we need them for everyday exercise.
Electrolytes are salts and minerals found in the blood and are essential for your body’s function. Encompassing sodium, potassium, calcium, bicarbonate and more, they help conduct electrical impulses in the nerve and muscle cells of your body, playing a role in the nervous system, hydration, contracting muscles and regulating the pH system.
“For most everyday workouts, electrolytes are not necessary,” says registered nutritionist and author of The Complete Guide to Sports Nutrition, Anita Bean.
“During shorter sessions or exercise performed in cool conditions, water is usually sufficient. Electrolyte drinks become more useful during prolonged exercise lasting more than two hours, in hot weather, or for people who lose large amounts of sodium in their sweat, as they help maintain fluid balance, stimulate thirst and promote fluid retention.”
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Where they become the most beneficial is “during long-duration exercise when both fluid and sodium losses are substantial, such as endurance events, long training sessions or exercise in the heat,” says Anita.
“They can help you stay hydrated by encouraging drinking and reducing urine losses. After exercise, electrolyte drinks may aid rehydration if you're replacing fluids without food, but if you're eating a normal recovery meal, you'll usually get enough sodium from food alone,” she adds.
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Best electrolytes, recommended by experts
Precision Fuel & Hydration electrolyte capsules
“For longer training sessions and endurance events, I like Precision Fuel & Hydration electrolyte tablets and drink mixes,” recommends Anita. “They provide different sodium strengths to suit individual sweat losses, making them particularly useful for athletes who train in the heat or know they are salty sweaters.” The brand is Informed Sport certified so they have been independently tested for banned substances.
Buy now £7.49, Amazon.co.uk
SiS go electrolyte powder
“I also rate SiS Go electrolyte powder, which combines carbohydrate and electrolytes in a convenient drink,” says Anita. “This makes it a practical option for longer sessions when you need both fuel and hydration, helping to maintain energy levels as well as fluid balance.” SiS is also Informed Sport certified, adding a level of reassurance for competitive athletes.
Buy now £27.99, Amazon.co.uk
Ancient and Brave true hydration
Fitness expert Emilie Lavinia’s best electrolyte is the Ancient and Brave true hydration. “Blended with coconut water powder and chicory root to ease inflammation, this mix also contains pink Himalayan salt and glucose-balancing chromium,” said Emilie in her guide to the best electrolytes.
“The flavour is a little different to others I’ve tried, thanks to the coconut, and makes a nice addition to your morning routine. Add a heaped teaspoon to water, a smoothie or a glass of coconut water – which is a natural source of electrolytes – and stir,” she wrote.
Buy now £25.6, Ancientandbrave.earth
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