When to Actually Use Electrolytes for Hydration

After years of being pigeonholed as a topic in sports performance, hydration has finally started getting accepted as a foundational pillar in everyday health and performance. 

No matter your walk of life, proper hydration underpins both physical and cognitive function.  

Original Nutrition understood this from the beginning, emphasizing one message: water is essential. 

It isn’t sexy. It doesn’t look good on a social post. But it is factual science. Water supports the structure and function of every cell in the human body. Without it, the body stops functioning. 

Once hydration enters a conversation, electrolytes are never far behind, and for good reason. There is solid scientific evidence showing that electrolytes can enhance hydration under the right circumstances. 

The problem isn’t the science. The problem is the application of the message.

What started as a performance-focused tool has become a massive overcorrection with almost every reusable water bottle on the street chalked full of electrolytes.

The nuance of when electrolytes are actually needed has been lost.

What Are Electrolytes and Why Do They Matter?

Electrolytes, most commonly sodium, potassium, magnesium, calcium, and chloride, are minerals found throughout the body. They support fluid balance, nerve signaling, muscle contraction, and countless other physiological processes. Without them, normal function would cease entirely. Without a doubt, replacement is important, but context and methods matter.

Electrolytes are lost primarily through sweat. When sweating is minimal, losses are minimal. When sweating is excessive, losses increase. This distinction is critical when deciding whether supplementation is necessary.

Are You Already Getting Enough Electrolytes From Food?

For most people, the answer is yes.

If you consume some version of the Standard American Diet, you are already ingesting substantial amounts of electrolytes, especially sodium.

According to a 2024 report from the FDA, the average American consumes approximately 3,400 mg of sodium per day, well above the recommended intake of 2,300 mg.

Research consistently shows that sodium is one of the main drivers of rehydration, regardless of its source. Simply consuming salty foods has been shown to support hydration (source).

Said differently, the food you eat throughout the day supplies a lot of the electrolytes to support hydration needs for normal, day-to-day activities.

Electrolyte intake is not the limiting factor for most people.

If Electrolytes Aren’t the Problem, What Is?

Water intake.

According to a 2024 report by the CDC, the average water consumption of the average American adult is falling far short of what is suggested for optimal hydration (~44 ounces of water daily, a far cry from even the most conservative suggestions: ~64 ounces). 

This means that many people are adding electrolytes to an insufficient water intake, a problem which electrolytes alone will not solve. 

Without enough water, hydration still falls short.

When Does Supplementing with Electrolytes Actually Make Sense?

Electrolyte supplementation shines when sweat losses are high and sustained. It’s well understood, if you are sweating, you are losing both water and electrolytes (source). Replacing is important, but supplementation is only required in certain situations. 

In 2007, the American College of Sports Medicine published a position stand that highlighted the substantial differences in sweat rates based on activity type, intensity, duration, and environmental conditions. 

None of those activities were sunning poolside.

The position stand focuses exclusively on electrolyte intake before, during, and immediately after physically demanding activity. That distinction matters.

Electrolyte supplementation is most useful if you are:

• Completing back-to-back intense workouts, like two-a-day workouts.

• Performing extended training sessions or competitions

• Training or competing in high heat or humidity

• A heavy or salty sweater

Outside of these conditions, electrolyte losses typically do not exceed what normal food intake can replace.

Do You Need Electrolytes for Everyday Hydration?

Probably not.

For most daily activities, fluid and electrolyte balance is maintained through water intake and a balanced diet. Adding electrolytes to every bottle of water does not improve hydration under low-demand conditions compared to water alone. 

Hydration is important. It directly influences physical output, mental clarity, and overall performance. But it does not need to be complicated.

Keep It Simple: Practical Hydration Guidance

Water is the hero. It always will be.

Consuming a baseline of roughly half your body weight (in pounds) in fluid ounces of water per day, combined with balanced meals, covers the majority of hydration and electrolyte needs. Electrolyte supplementation should be layered strategically around training sessions and competition.  

Quick Hydration Tips

• Baseline: Drink half your body weight (lbs) in fluid ounces of water daily

• Pre-exercise: Drink 16–32 fl oz of water 1–4 hours before activity**

• During exercise: Sip ~8 oz every 15 minutes when possible**

• Post-exercise: Rehydrate with 120–150% of fluid lost and add electrolytes

**High-intensity, extended training sessions and competitions that cause excessive sweating call for electrolyte supplementation. 

The Bottom line: 

Eat your electrolytes throughout the day. 

Drink your electrolytes when you are performing. 

And above all, drink plenty of water.