With 22% of the UK regularly consuming electrolytes, one question comes to mind: do you actually need them?

In light of the rising trend of electrolytes that now flood supermarket shelves and shoppers baskets, Dr. Kathryn Basford at ZAVA, has revealed exactly what electrolytes are and whether you actually need them, especially in a heatwave.

What are electrolytes?

Electrolytes are essential minerals that your body needs for proper function, including sodium, magnesium, potassium, phosphate, chloride and calcium. Electrolytes help maintain fluid balance, help muscles and nerves to work properly, keep your heart rate and blood pressure stable and even maintain healthy bones and teeth.

The balance of your electrolytes is incredibly important, with your kidneys helping maintain this balance. But sometimes your body may not be able to keep the balance, which could be due to health conditions such as kidney disease, heart failure and diabetes. Other times it could be due to drinking too little or even too much water.

Excessive sweating can also disrupt your electrolyte balance, as these minerals are lost through the fluids your body releases when you sweat. This can happen due to intense exercise or hot weather like during a heatwave or on holiday. Vomiting or diarrhoea can also cause your electrolyte levels to dip.

What happens if your body has too little or too high levels of electrolytes?

If your body’s electrolyte levels become too high or low, your normal bodily functions can become disrupted and in severe cases you could suffer from life-threatening complications.

Symptoms of low electrolyte levels:

Dizziness
Nausea
Fatigue
Fainting
Weakness
Muscle cramps
Irregular heartbeat
Confusion
Who really needs electrolytes?

Dr. Kathryn Basford at ZAVA, comments on who needs electrolyte supplements:

“Electrolyte products have seemingly popped up out of nowhere, with many influencers pushing the supplement online making it appear that they are a staple product to take daily and that every person should be taking them.

However, most people can get enough electrolytes from a healthy diet and adequate hydration alone; most foods, including fruit and vegetables, include the vital minerals.

But in specific situations such as after long, intense periods of exercise where you have lost a lot of water through sweat, your levels of electrolytes could be impacted. Then you may want to add electrolyte supplements into your diet.

But for moderate exercise like going to the gym, yoga, pilates or even a 5k run, electrolytes are not necessary.

Electrolytes are not performance enhancers and won’t help you run faster or lift stronger.

Those in physically demanding jobs are also at risk of losing more electrolytes on average. As well as during illness, if you are suffering from vomiting, diarrhoea or fever, these can also deplete your body’s fluid and mineral levels.

Other people may need to be careful about taking the supplement, especially those taking specific medications including diuretics and those living with health conditions that could impact hydration and kidney function.

It is important to note that more isn’t always better; overconsumption of electrolytes, especially those high in sugar or sodium, can also have negative impacts, so they should be used thoughtfully rather than every day.

A healthy diet full of fruit and vegetables alongside correct hydration is of the utmost importance before taking supplements.”

Do electrolytes help in hot weather?

With hot weather drastically increasing the amount you sweat to cool yourself down, there is a risk of disrupting your electrolyte and hydration levels.

Before reaching for electrolytes, drinking plenty of water and limiting caffeine and alcohol will help maintain your hydration levels.

However, you may want to use electrolytes to help if you often cannot hydrate adequately, are consistently on the go, are engaging in intense activity, or work a physically demanding job where you may not be able to reach for water in the summer heat.

Electrolytes, particularly sodium, help your body retain fluid and prevent dehydration, and support muscle function, which can help reduce the likelihood of heat-related issues such as fatigue or muscle cramps.