We Asked a Doctor If People Really Need Electrolyte Supplements

Electrolyte supplements have become a staple in gyms, on running trails, and in everyday water bottles. Marketed as essential for hydration and performance, they promise to replace the fluids you lose through sweat and keep your energy levels steady.

But are electrolyte supplements actually necessary? To find out, we spoke with Hallie Zwibel, DO, director of the Center for Sports Medicine at the New York Institute of Technology.

*This interview has been edited and condensed for length and clarity.

Q: There’s a lot of hype around electrolyte supplements right now. Do people really need to take them for hydration?

Zwibel: Plain water is appropriate for hydration in most people exercising for less than an hour. For those exercising longer than an hour, especially at higher intensities, electrolyte packets can help replenish the essential minerals you lose through sweat.

However, they should be consumed in addition to the daily recommended amount—not used as a replacement.

Electrolyte supplements can be helpful if you have moderate diarrhea or vomiting. In these instances, such as when someone has food poisoning, it may not be necessary to go to the hospital and can be treated at home. Part of that treatment is replenishing electrolytes.

Are There Downsides to Taking Electrolyte Supplements?

Hydration powders are not for everyone. People with renal dysfunction, heart failure, liver disease, and adrenal disorders should not use them unless recommended by their doctor.

I also recommend avoiding hydration powders with a high sugar content. In addition to causing upset stomach and reduced fluid absorption, repeatedly consuming high-sugar foods and beverages can lead to conditions like diabetes.

On the other hand, many powders contain artificial sweeteners and sugar alcohols such as aspartame, saccharin, sorbitol, and mannitol. These can cause diarrhea and bloating in some people and significant problems in people with metabolic disorders like phenylketonuria.

Why Most People Don’t Need Extra Electrolytes

For most people, electrolyte supplements aren’t necessary because everyday hydration and meals already cover electrolyte needs. Sodium, potassium, and other electrolytes are widely available in common foods, and the amounts lost through light or moderate activity are typically small.

During workouts lasting less than an hour, sweat losses usually don’t reach a level that requires targeted replacement beyond drinking water.

The body is also efficient at regulating electrolyte balance on its own. Hormones help adjust how much sodium and water the kidneys retain or excrete, keeping levels stable across a wide range of daily activities. Unless fluid losses are prolonged, intense, or occur in hot conditions, this system works well without the need for supplementation.

Electrolyte supplements are designed for specific scenarios—such as endurance exercise, heavy sweating, or extended heat exposure—not for routine hydration. Using them outside those situations doesn’t improve hydration and may introduce unnecessary sugar, sweeteners, or excess minerals.

For most people, plain water paired with regular meals is enough to maintain electrolyte balance and support normal muscle and nerve function.