Do we really need electrolyte supplements?

Photo: AP Photo / George Walker IV

Electrolytes are electrically charged substances that help regulate chemical reactions in the body. In the context of hydration, they are responsible for fluid balance inside cells and in the interstitial space. We lose some electrolytes through sweat, primarily sodium chloride — what we know as common table salt.

If you drink too much plain water during intense sweating, the concentration of salt in the body can drop even further, disrupting internal balance. Electrolyte drinks and powders are designed precisely to restore water balance and replenish salt losses. They often also contain other important elements, such as potassium and magnesium, as well as a certain amount of sugar.

From the Football Field to a Global Industry

The history of one of the world's most popular sports products began not in a laboratory, but on the field of the University of Florida.

In 1965, Dwayne Douglas, an assistant coach for the "Gators" football team, approached university nephrologist Robert Cade with a strange question: "Why don't football players urinate after a game?"

As Cade later recalled, it was this question that changed the scientists' lives and gave impetus to an entire industry. The answer was obvious: players were losing so much fluid through sweat that there was simply none left for urine production.

Studies showed that an athlete could lose over 8 kilograms of weight in a single match. During this, not only water but also vital sodium and chlorine left the body. This led to a drop in plasma and blood volume, which literally drained athletes of their strength and endurance.

To save the team, Cade created a saline solution, adding sugar to it for better sodium absorption in the intestines. The first batch tasted so awful that the scientist himself vomited. Only the addition of lemon juice made the mixture more or less suitable for consumption.

The drink still didn't taste good, but the players' results became so obvious (especially in the second half of matches when opponents were exhausted by the heat) that ignoring the success was impossible.

Thus, Gatorade appeared — the first mass-market sports drink. Robert Cade, who died in 2007, later admitted: he never even dreamed that his invention would be bought by ordinary consumers in supermarkets.

Павялічыць

Photo: sport-nutrition.by

Who Really Needs Electrolytes?

Darren Rovell, author of a book on the history of Gatorade, notes that in the 90s, the sports drink became much sweeter, and after PepsiCo acquired the brand in 2001, it appeared everywhere — even in pizzerias.

Modern marketing actively promotes the idea that these products will either make you an athlete or give superpowers to those who already play sports.

However, experts call for a sober approach. As Vanderbilt University nephrologist Hunter Houston explains, the kidneys of a healthy person perfectly maintain electrolyte balance independently, and all excess is simply excreted in urine. According to him, consuming such drinks "just for health" is unlikely to bring any real benefit.

Specialists highlight only three specific cases where supplements make sense:

Prolonged exertion: If your workout lasts less than two hours, plain water will be perfectly sufficient. Problems like severe thirst, fatigue, and cramps only begin when about 2% of body weight is lost through sweat.

Individual characteristics: Some people sweat much more intensely than others, or their sweat has a very high salt concentration.

Extreme conditions: Ultramarathons and competitions in hot, humid climates require a precise plan for replenishing the body's resources.

Variety of Offerings and "Homemade" Recipes

Today, dozens of products are available on the market, whose composition varies greatly. Some supplements contain five times more sodium than their counterparts. Additionally, specialists warn about the dangers of excessive potassium consumption.

Patrick Burns, an emergency medicine specialist from Stanford, draws attention to another contradiction: popular "sugar-free" drinks. Although consumers avoid excess calories, glucose is precisely the transport that helps the body quickly absorb sodium. Without sugar, the hydration process becomes significantly less effective.

As for "homemade" electrolytes based on blogger recipes, experts are categorical. The main problem is the inability to precisely determine how much salt and other substances *you* specifically need. An error in proportions can lead to an inverse effect or stomach problems.

So, is it worth buying?

In summary, one can say: electrolytes are a useful tool, but only when the body is subjected to extreme loads. For most people, they are not a product of daily necessity.

Julia Zumpano from Cleveland Clinic emphasizes: if you don't sweat intensely, such drinks won't harm you, but they won't help either.

Moreover, as Professor of Nephrology Marc Siegel notes, most of us get all the necessary salt and potassium from regular food. By consuming sports drinks without a real sodium deficiency, you simply get an extra portion of sugar and an unnecessary burden on your wallet. Therefore, the best solution for a casual walk or a short workout is still a glass of plain water.

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