They’re the darlings of TikTok wellness influencers and fitness junkies alike. But beyond the powders and hype, what exactly are electrolytes? We ask the experts to unpack the science behind these micro-mineral marvels—and whether your body’s actually crying out for them.
The rise of electrolytes in wellness culture
Once reserved for endurance athletes and hangover cures, electrolytes have undergone a serious image makeover. From sleek powders to fruity gummies, these mineral supplements have entered the mainstream in a big way. Searches for “electrolytes” have soared more than eightfold since 2020, and the market continues to expand at double-digit rates.
Social media platforms like TikTok are awash with influencers claiming that electrolytes improve everything from energy levels and mental clarity to glowing skin and appetite control. Brands such as Artah, Ancient+Brave, and Free Soul have become wellness staples. But are electrolytes essential for everyone—or is this just the latest hydration hype?
What are electrolytes, really?
Before jumping on the bandwagon, it’s important to understand what electrolytes actually are. According to Dr. Hazel Wallace, medical doctor and founder of The Food Medic, “Electrolytes are essential minerals like sodium, potassium, magnesium, and calcium. They carry an electric charge, which allows them to regulate vital body functions such as nerve signaling, muscle contraction, and fluid balance.”
While supplements are trending, many people already get enough electrolytes from everyday foods. Sodium comes from table salt and pickled foods, while potassium is abundant in bananas, avocados, and leafy greens. Magnesium can be found in nuts, seeds, and whole grains, and calcium is plentiful in dairy, fortified plant milks, and certain vegetables.
More than just hydration
Electrolytes are most commonly associated with hydration—a message echoed in ads for sports drinks and oral rehydration salts. But Rhian Stephenson, a nutritional therapist and founder of Artah, explains there’s more to the story. “Electrolytes play a vital role in maintaining fluid balance because they help direct water where to go,” she says.
To put it simply: when electrolyte levels are high, water moves into your cells; when they’re low, water moves out. “You can drink litres of water and still be dehydrated if you’re not replacing electrolytes,” Stephenson adds. That’s why electrolyte imbalance can lead to symptoms that mimic dehydration—even if you’re drinking plenty.
The unsung heroes of body function
Beyond hydration, electrolytes are critical to nearly every system in the body. “They’re involved in muscle function, blood pressure regulation, cognitive health, energy production, and even mood,” says Stephenson. Electrolyte levels can also affect how your body responds to stress. “If we’re low on electrolytes, it triggers a stress response—and stress, in turn, depletes our electrolytes,” she explains.
This makes them particularly important for people who work out regularly, experience high stress, or are recovering from illness. From muscle recovery to reducing inflammation and even easing symptoms of delayed-onset muscle soreness (DOMS), these minerals do more than just quench your thirst.
Why you might be losing electrolytes
You lose electrolytes through sweat, urine, and other bodily fluids. That’s why athletes and physically active people often need to replace them more frequently. “Dehydration from illness, intense exercise, or hot weather can all lead to electrolyte imbalances,” notes Dr. Wallace.
But it’s not just marathon runners who need to be cautious. “If you’re exercising intensely, vomiting, or dealing with diarrhea, your electrolyte stores can deplete rapidly,” she says. That’s when supplementation becomes not just helpful, but necessary.
Signs you might be deficient
How can you tell if you’re running low on electrolytes? According to Wallace, the symptoms are surprisingly common: muscle cramps, fatigue, dizziness, headaches, and nausea. More serious cases can result in confusion, irregular heartbeat, or fainting.
“These symptoms are often mistaken for general dehydration,” Wallace explains. “But if they persist despite drinking water, it could point to an electrolyte issue.” Listening to your body—and understanding what it’s trying to tell you—is key.
Should you be supplementing daily?
With stylish packaging and celebrity endorsements, it’s tempting to reach for electrolyte sachets every morning. But both experts urge caution. “Most people don’t need daily electrolyte supplements,” says Wallace. “In fact, overconsumption—especially of sodium—can do more harm than good.”
That said, there are scenarios where a boost makes sense: during or after intense workouts, following illness, or in hot climates. Stephenson points out a more nuanced approach: “We often consume too much sodium through ultra-processed foods, but not enough potassium or magnesium. That’s where more balanced, lifestyle-led supplements can be useful.”
The food-first approach
If you’re not training for a triathlon or recovering from illness, the easiest way to up your electrolytes is through a nutrient-rich diet. “You don’t always need fancy supplements,” says Wallace. “Bananas, spinach, beans, nuts, seeds, dairy, and fortified plant milks are all excellent natural sources.”
The key is variety. “Try to incorporate different food groups throughout the week,” she adds. “Whole foods will give you not only electrolytes, but also fiber, antioxidants, and other beneficial compounds.”
When to speak to a doctor
While generally safe, electrolytes aren’t suitable for everyone. “People with kidney issues, high blood pressure, or other chronic conditions should consult their doctor before supplementing—especially with sodium or potassium,” advises Wallace. As with all wellness trends, personalisation is everything. What works for a high-performance athlete might not be right for someone with a sedentary lifestyle or specific health concerns.
Electrolytes are essential—but that doesn’t mean they belong in everyone’s daily routine. Focus on a whole-food diet, listen to your body, and use supplements strategically, not habitually. The goal isn’t just hydration; it’s smarter, more balanced wellness.
