In recent years, products filled with electrolytes have gained popularity for their supposed health benefits. But are these electrolyte-heavy products actually good for you?

What are electrolytes?

Electrolytes are minerals that carry an electrical charge in your body. “They help maintain fluid balance, nerve function, muscle contraction -- including your heart -- and your pH balance,” says dietitian Ashley Brabec, MS, RD.

Common electrolytes include:

• Sodium.
• Potassium.
• Chloride.
• Calcium.
• Magnesium.
• Phosphorus.

Natural sources of electrolytes

Each electrolyte is in a variety of different foods. “The best way to assure you’re getting enough of each one is to eat a well-balanced diet and eat from each food group,” says Brabec. “Make sure you’re getting a good mix of protein, dairy, vegetables, fruits and grains.” “You typically don’t need supplementation unless you have some sort of disease state or regularly exercise strenuously, causing you to lose electrolytes,” says Brabec.

Diseases that could increase your electrolyte needs include:

• Chronic intestinal failure: May need more sodium.
• Organ transplant: Related medications may increase your need for potassium or magnesium.

There are also certain diseases that may require you to eliminate certain electrolytes from your diet. For example, if you have kidney failure, your doctor may recommend reducing or eliminating your potassium or phosphorus intake.

When electrolyte supplements are helpful 

Electrolyte drinks or supplements can help with rehydration after: 

• 60 to 90 minutes of rigorous cardiovascular exercise.
• Prolonged heat exposure.
• Recovering from an illness such as a high fever, diarrhea or upset stomach.

Risks of over-supplementing electrolytes

Getting too many electrolytes can cause an imbalance in your body, just like a deficiency would. 

“Excess sodium can cause high blood pressure, swelling and bloating,” says Brabec. “Too much potassium can cause dangerous heart rhythms, especially for those with kidney or heart problems.”

Overuse of electrolyte-heavy products, without any medical supervision, can stress the kidneys and alter your hydration status. More is not necessarily better. “Your body works best when it’s within a narrow balance range,” says Brabec.

Understanding electrolytes

Feeling tired or foggy doesn’t mean you’re low on electrolytes. “Typically, it’s because you haven’t eaten enough calories, didn’t get enough sleep, or are dehydrated,” says Brabec. “It’s usually not an electrolyte depletion.”

And while many people tend to view these electrolyte products as healthier than water, it’s not really the case. 

“A lot of time these products are also high in sugar, which offsets the benefit of getting any of the electrolytes they have,” says Brabec.