Electrolytes: When you actually need them and when they're just extra

SALT LAKE CITY — They fit in your purse, your gym bag, even your pocket, and they promise to help you hydrate smarter and feel better. Electrolyte supplements have become one of the biggest wellness trends, and we're all buying in. But new research is calling some of this hydration hype into question.

KSL Health Expert Miki Eberhardt shared when electrolytes are necessary and when they're just excess. Before diving into the science, Eberhardt said it's worth knowing what's actually inside these hydration packets.

"Essentially, it is sodium, potassium, magnesium, it has a little bit of stevia, usually for sweetness, and some natural flavors," she listed. "Essentially, you're drinking flavored, salty water."

Electrolytes support important functions in the body, but the question is whether or not you actually need extra amounts of them. One reason electrolyte products have exploded is the marketing.

"It's kind of a FOMO, someone else is, so I probably should, too," Eberhardt said.

That makes people think that just water isn't enough and electrolytes are essential, but she explained that the actual evidence doesn't fully support that. A recent study that was randomized and triple blind looked at recreational exercisers spending time in 91-degree heat. They compared three different hydration methods: electrolyte powders, coconut water and plain water.

"The outcomes were no different than if they just did water," Eberhardt explained. "Not harmful. You absolutely could do it, but not necessary. 60 minutes or less with exercise, water's great."

Scenario #1: The everyday workout

You take a 45-minute power walk around the neighborhood.

Do you need an electrolyte? No. Water is fine.

Scenario #2: More hydration is better

If water is good, an electrolyte is even better.

Do you need an electrolyte for everyday hydration? No. The sodium content can be almost half of your recommended daily intake.

Who Really Needs Electrolytes

Most people don't need to supplement electrolytes regularly, but Eberhardt said there are a few situations where they make sense.

Endurance Exercisers

"If you're training for something longer, you need this product," Eberhardt explained.

Activities lasting more than an hour can create enough fluid and electrolyte loss to justify replacing it.

Salty Sweaters

Another group Eberhardt mentioned is "salty sweaters."

"If you go out, if you exercise, even if it's for 60 minutes, but you have white salt lines on your clothing," she explained. "You will know if you are."

Illness

Electrolytes can also be helpful when illness leads to significant fluid loss.

"This is something to replace, if things are coming up one end or the other," Eberhardt explained.

Bottom Line

Eberhardt emphasized that electrolytes aren't good or bad, but you should know when you personally need them.

"Know why you're taking the product," she said.

She also said to know your blood pressure.

"Most people do not know what that number is, and salt does not cause high blood pressure, but it will make it worse," Eberhardt explained. "If I don't know that I kinda have borderline high blood pressure to begin with, and then I'm taking extra salt on top of it, I may be doing more harm than good."

However, if you have low blood pressure, you could benefit from electrolytes.

"Don't just take it because somebody told me to," Eberhardt said. "Find the purpose and then fill that need."

Find more health advice from Miki Eberhardt on Instagram, @nutritionbymiki.

This story originally aired on KSL TV and has been reformatted for a digital audience using artificial intelligence.

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