Electrolytes: When You Need Them and When You Don't

What Are Electrolytes?

Electrolytes are minerals that carry an electrical charge when dissolved in water. They're essential for:

• Muscle contraction (including your heart)
• Nerve signalling
• Fluid balance
• Blood pH regulation
• Hydration (electrolytes help your body absorb and retain water)

The main electrolytes in your body are sodium, potassium, magnesium, calcium, chloride, and phosphate.

The Marketing vs The Science

Electrolyte products have exploded in popularity, driven by influencer marketing and wellness trends. Let's separate fact from fiction.

You DO Need Extra Electrolytes If:

You're exercising intensely for more than 60-90 minutes

During prolonged exercise, you lose significant sodium and potassium through sweat. For shorter workouts (gym sessions, 30-minute runs), water alone is sufficient.

You're ill with vomiting or diarrhoea

This is where electrolyte replacement is genuinely critical. Gastroenteritis can cause dangerous dehydration and electrolyte imbalance. Oral rehydration solutions like Dioralyte are specifically formulated for this.

You're working/exercising in extreme heat

Heat increases sweat loss. People working outdoors in summer, athletes, and festival-goers are all at risk.

You're on a very low-carb or ketogenic diet

Low-carb diets cause your kidneys to excrete more sodium and potassium. The "keto flu" people experience in the first week is largely an electrolyte issue.

You're elderly or on certain medications

Diuretics (water tablets), some blood pressure medications, and laxatives can deplete electrolytes. Your GP should monitor this.

You're pregnant or breastfeeding

Increased fluid requirements and morning sickness (if vomiting) can lead to depletion.

You Probably DON'T Need Extra Electrolytes If:

You're doing normal daily activities

A balanced diet provides all the electrolytes most people need. Fruits, vegetables, dairy, meat, and nuts are all rich in electrolytes.

You're doing moderate exercise under 60 minutes

Water is sufficient. You won't deplete your electrolytes in a 30-minute gym session.

You're drinking water normally and eating a varied diet

Your kidneys are remarkably good at regulating electrolyte balance. They don't need help from a £2 sachet.

You're using them as a "wellness" supplement

The idea that everyone needs daily electrolyte supplementation is marketing, not medicine.

How to Choose an Electrolyte Product

If you do need electrolyte replacement, here's what to look for:

For Illness (Vomiting/Diarrhoea)

Dioralyte or another WHO-formulated oral rehydration solution. These contain the precise ratio of sodium, potassium, and glucose for optimal absorption. Don't substitute with sports drinks — they contain too much sugar and not enough sodium.

For Exercise

A product with:

• Sodium (the most important electrolyte lost in sweat) — 300-500mg per serving
• Potassium — 50-100mg per serving
• Magnesium — helpful for muscle function
• Low or no sugar — unless you need the calories during endurance events

For Daily Use (If Genuinely Needed)

A simple electrolyte supplement or powder that provides balanced amounts without excessive sugar or artificial sweeteners.

DIY Electrolyte Drink

In a pinch, you can make an effective electrolyte drink:

• 1 litre of water
• 1/4 teaspoon table salt (sodium)
• 2 tablespoons honey or sugar (glucose aids absorption)
• Juice of 1 lemon or orange (potassium)

This approximates an oral rehydration solution. Not as precisely balanced as Dioralyte, but works in an emergency.

Signs of Electrolyte Imbalance

Low Sodium (Hyponatremia)

• Headache, nausea, confusion
• Can occur from drinking too much plain water without electrolytes (overhydration)
• Common in marathon runners who drink excessive water

Low Potassium (Hypokalemia)

• Muscle weakness, cramps
• Irregular heartbeat
• Fatigue

Low Magnesium

• Muscle cramps and twitching
• Fatigue
• Poor sleep
• Anxiety

The Bottom Line

Electrolyte supplements are useful in specific situations: illness, intense exercise, extreme heat, and certain medical conditions. For everyone else, a balanced diet and normal water intake is sufficient.

Don't fall for the marketing that suggests everyone needs daily electrolyte supplementation. Your kidneys are doing just fine.

But when you DO need them — illness, intense exercise, or recovery — having the right product on hand matters. Browse our range for pharmacy-grade electrolyte and rehydration products.