Hydration trackers and electrolytes: How much water do we really need?
The market for hydration products and electrolyte supplements and sports drinks is growing. But nutrition and exercise experts say there are limits to their effectiveness, as well as potential for harm.
Australia’s thirst for electrolyte supplements and sports drinks is growing, with the value of the global market set to double by 2032.
Once the domain of professional athletes, electrolytes – be it in the form of powders, gummies or mixed drinks – are increasingly being marketed for everyday use.
But are these supplements really necessary? And are there any dangers?
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What are electrolytes and do I need them?
Electrolytes are essential minerals like sodium, potassium and magnesium that our bodies need to perform basic functions like fluid balance, muscle contractions and nerve signals.
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Most of us get all the electrolytes we need from our diet, and our bodies do a good job at regulating them.
Associate Professor Evangeline Mantzioris, an accredited sports dietician at Adelaide University, says for the vast majority of people, dehydration – and lack of electrolytes – is not an issue.
“It’s marketing that’s driving us to feel that there is a problem. It’s a bit like the protein story, where we’re led to believe that we need more protein than we do,” she says.
Danielle Shine, an accredited practising dietitian and nutritionist, says “the hydration craze is largely driven by fear-based wellness marketing that over-medicalises normal hydration physiology”.
“These messages are amplified on social media, often by influencers who profit from electrolyte supplements and hydration tracking tools. There’s also been a broader shift towards micromanaging health, where everyday symptoms like fatigue or brain fog are often linked to hydration, despite little evidence that most people need to track fluids or use electrolyte supplements in daily life.”
Unless you are a professional athlete or engaging in high levels of physical activity, live in a “hostile” environment subject to extreme heat, have gastro, have been vomiting or have an underlying health condition like cystic fibrosis, you likely do not need to consume extra electrolytes, says Mantzioris.
Professor Ken Kazunori Nosaka, director of exercise and sports science at Edith Cowan University, agrees most people get ample electrolytes from their diet, but says supplements can be helpful for those exercising, particularly in extreme heat.