Electrolyte FAQs, answered:

What is the fastest way to replenish electrolytes?

If you are lacking in electrolytes, it can take anywhere between a few minutes and a few hours for electrolyte supplements to kick in. However, this depends on the product, the dosage, and how severe your electrolyte imbalance may be.

“Powders or sachets are convenient, offer fast absorption, and often include vitamin C or antioxidants,” says Tam. “Ready-to-drink solutions are also good for quick hydration.” However, electrolytes in capsule form may be “best for endurance athletes on the go,” the expert added.

When should you take electrolytes?

When to take electrolytes depends on the formula, form, as well as the activity and situation the individual is in. “The frequency of taking electrolytes depends on your activity level, climate, and overall health,” explains Newman-Beinart. “For most people, a balanced diet provides sufficient electrolytes.

“However, you may need to replenish them more frequently if you exercise intensely, experience dehydration due to vomiting or diarrhoea, or spend time in extreme heat,” she continues. “For those in these situations, consuming electrolyte-rich drinks or supplements after the activity, or during the illness, can help maintain balance.”

She goes on to explain how electrolytes can be consumed during ‘intense or prolonged’ workout sessions to ‘stave off dehydration and support optimal performance’.  However, electrolytes can also be taken post-exercise to ‘replenish any lost minerals and aid recovery’.

Is it healthy to drink electrolytes every day?

Our bodies contain natural electrolytes — in your blood, urine, tissues, and other body fluids — which can be maintained through a healthy, balanced diet. Therefore, we may not need electrolytes every day.

“Our bodies naturally regulate electrolyte levels, so supplementation is only really necessary when you are experiencing an imbalance, which occurs most commonly when we have lost more fluid than normal,” details Pennington. She also explained that too many electrolytes can be counter-productive, potentially causing an ‘electrolyte imbalance.’

All our experts agree that you should adhere to each electrolyte’s directions of use and consult a medical professional beforehand if you have any concerns.

Are there any dangers or downsides to taking electrolytes?

The question on many people’s lips is whether there is any danger or side effects to taking electrolytes or exceeding the recommended allowance. “It is possible to take too many electrolytes, which can lead to imbalances that may be harmful,” says Newman-Beinart.

“Too much sodium can lead to high blood pressure and dehydration, excess potassium can affect heart function, and may be dangerous for those with kidney problems,” she continues. “While too much magnesium can cause diarrhoea, nausea, and low blood pressure, a calcium overload may lead to kidney stones or impaired absorption of other minerals. Balance is key.”

Tam added that excess sodium from consuming too many electrolytes can cause bloating or high blood pressure and lead to digestive issues. While Newman-Beinart highlighted that individuals with medical conditions, such as kidney disease, high blood pressure, heart conditions, or those on specific medication, should take extra caution when taking electrolyte supplements so as not to exacerbate their ailment.

All of the experts urged those with medical conditions, who are pregnant, or are unsure if they should take electrolytes, must speak to a medical professional.

What are the best natural sources of electrolytes?

While the body naturally produces electrolytes, those reserves can be replenished through a healthy, balanced diet. Patel encourages eating whole foods, including salted nuts, pickles, olives, broth and miso soup to boost your sodium levels. She also suggests involving more potassium-rich ingredients in your diet, such as bananas, avocados, potatoes, oranges and spinach, as well as nuts, seeds and leafy greens for a natural boost of magnesium.

Dairy products, tofu, and sardines are recommended for their calcium benefits, table salt, seaweed, tomatoes and celery for a dose of chloride, as well as poultry, fish, eggs, dairy and lentils for phosphorus.

Or, for those who want to make their own natural electrolyte drink from scratch, they can do so with four simple ingredients. Karine suggested mixing ¼ teaspoon of salt, ½ teaspoon of honey, and the juice of half an orange with 500ml of water to create a homemade electrolyte drink for less.