Electrolytes are everywhere. But do they actually work?

Eelectrolytes are one of those things you’ll hear a lot about at this time of year. The term will usually appear after a big night outside, probably office Christmas partywhen WhatsApp groups will ignite conversations about things. “Have you had yours yet?” one person will ask. “I dropped something when I got home,” another will reply. “Wait, sorry, does anyone actually know what electrolytes are?” a third will inevitably chime in, prompting a series of shrugs and smiley faces.

Although few people actually know what they are and how they work, electrolytes are everywhere. We can get them naturally, of course, with a healthy diet and lifestyle; the body even produces some on its own. But that’s not why we know about them. This is because they are currently being aggressively marketed by the manufacturers who make products that contain them. In recent years, electrolytes have found their way into morning commute breakfast smoothies and bedtime beauty supplements. They’ve become so common that you can find them in little sachets poured into water bottles after a night out on the town, or even in tents set up on muddy festival fields.

Most of us instinctively understand that they are useful and help restore hydration levels. We may think that they will magically cure our hangover. But unless you’re a doctor or some kind of electrolyte influencer – you’ll see a lot of this stuff being sold on Instagram – that’s probably about it. So what exactly are they? How do they help us? And should we all be taking them and, at the same time, spending loads of money finding new and interesting ways to do it?

“Electrolytes are essential minerals such as sodium, potassium, calcium and magnesium that regulate various body functions,” explains Dr Suzanne Wylie, GP and medical advisor for online pharmacy, Iqdoctor. “They help maintain fluid balance, support nerve transmission, and aid in muscle function, including heart contractions.” They also help maintain blood pressure and ensure proper hydration by facilitating water retention in cells.

Most of the time we get them without even realizing it. “If you’re generally healthy, drink plenty of water throughout the day and eat balanced meals that include whole foods, you probably won’t need electrolyte drinks or supplements,” says nutritionist Riya Lakhani-Kanji. “Just make sure you have a good balance of electrolyte-rich whole foods in your meals. Bananas, avocados and sweet potatoes are excellent sources of potassium. For sodium, you can consider pickles or soups. And foods like spinach and kale offer a good amount of magnesium, another essential electrolyte.”

There’s also calcium, which is vital for bone health, phosphate for nerve function, and chloride, which helps the body maintain pH levels. “When electrolyte levels are balanced, the body can perform optimally, reducing the risk of dehydration, muscle cramps and fatigue,” adds Dr. Wylie. “Electrolytes are lost through sweat, urine and other body fluids, especially during exercise or illness, making replacement critical to overall health.”

With that in mind, it makes sense that people take electrolytes after a night of drinking—hence why so many electrolyte products are marketed this way, like Phizz tablets or Humans Against Hangovers sachets. “A hangover is often the result of dehydration caused by the diuretic effect of alcohol, which leads to loss of fluids and electrolytes,” explains Dr. Wylie. “Electrolyte supplementation can relieve common hangover symptoms such as headache, fatigue and dizziness by restoring hydration and supporting nerve and muscle function.”

That’s because sodium can help with water retention, while potassium and magnesium fight muscle weakness and cramps, all of which can happen after a night of drinking. As for when and how to consume them, that depends. “The optimal approach is to take electrolytes before, during and after drinking alcohol,” says Dr. Wylie. “Drinking water with electrolytes before a night out can provide a hydration buffer, while sipping water with electrolytes during the evening helps counteract the dehydrating effects of alcohol. After drinking, using oral rehydration solutions or electrolyte drinks before bed or the next morning can replace lost fluids and minerals.” The number of people who think to do this when drunk instead of simply making their bed is, of course, another story.

However, electrolytes can help us avoid hangovers. “When you’re dehydrated after feeling down, you’re also losing electrolytes, and that can be a major contributor to symptoms,” says Nick Hird, co-founder of hydration brand ViDrate. “I would recommend taking electrolytes after intense or sweaty exercise and after drinking alcohol. Both activities can seriously affect your electrolyte levels through fluid loss, so be sure to add an electrolyte supplement to your water to replace lost vitamins and minerals.”

But not all electrolytes are good for us, that is, not all products from which we consume them. Take a look at the supermarket shelves and you’ll find countless high-sugar drinks touted as electrolyte-packed hydration products that can benefit you after a night of drinking or a particularly intense workout. This is best avoided. “Many sports drinks and recovery drinks are packed with added sugar, which can sometimes do more harm than good,” agrees Lakhani-Kanji. “Too much sugar, especially when you’re already feeling run down or hungover, can lead to further dehydration and can raise your glucose levels, ultimately leaving you more tired.”

open a picture in the gallery

However, as with all health and wellness trends, before you jump on board – and spend the money – it’s important to take stock and make sure the thing you’re buying is actually something your body can already do on its own. Think so-called “protein bars” that are loaded with sugar and covered in caramel and chocolate; these products tap into the zeitgeist of healthy eating through tacit branding while delivering a product that is essentially confectionery. Often our compulsion to rely on trends is a direct consequence of cunning marketing and advertising; We’re told our bodies need products and supplements we don’t really need, or we’re fighting problems we could just stop creating ourselves. For example, if you’re so worried about the effects of a hangover, you’re better off cutting back on alcohol rather than recharging with electrolytes.

If you really have to reach for the products themselves, the best ones are usually the simplest ones. “A simple pill that dissolves in water will have a lot less sugar and taste just as good,” says Jess Hillard, sports nutritionist at Warrior. “Also, coconut water is a great-tasting, natural electrolyte with no nasty sugars or flavors.”

“Oral rehydration salts from drugstores are usually balanced for optimal hydration without excess sugar, making them a better option,” adds Dr. Wylie. And if you’re still in doubt, well, just down a huge glass of water.