Sports drinks and electrolyte powders are everywhere. For a lot of workouts, plain water is all you need. Here's when electrolytes actually help.
What electrolytes are
Electrolytes are minerals like sodium, potassium, magnesium and calcium. They help your muscles and nerves work and help your body hold on to the water you drink. You lose some in sweat, especially sodium.
Water is enough when…
- Your workout is under about an hour
- You're training at a normal indoor temperature
- You're not finishing soaked in sweat
- You eat regular meals (food has plenty of electrolytes)
Electrolytes can help when…
- You train hard for more than an hour
- It's hot or humid, or you're a heavy sweater (white, salty marks on your clothes are a clue)
- You do two sessions in one day
- You're running long distances or doing a long hike or ride
- You often get headaches or feel wiped out after sweaty sessions
Electrolytes or carbs and electrolytes?
| Product | What it is | Best for |
|---|---|---|
| ATP Lab Electrolytes XL | Sugar-free electrolytes with coconut water powder | Sweaty gym sessions, hot days, daily hydration |
| Allmax Carbion+ | 25 g of carbs plus electrolytes, no sugar | Long sessions, runs over an hour, two-a-days |
Simple hydration habits
- Drink a glass of water a couple of hours before you train.
- Sip during your workout instead of chugging at the end.
- Check your pee: pale yellow is the goal.
- Bring a big bottle so you actually drink. Our bottle vs tumbler guide can help you pick.
Check first if
You have kidney or heart disease, high blood pressure or are on a low-sodium diet, or take medication like diuretics. Ask your doctor or pharmacist before using electrolyte products.
This article is general information, not medical advice.