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Here’s What to Know About Electrolytes and Why You Need Them
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In recent years, electrolyte packets have evolved from a tool to replenish fluids after marathons or a nasty stomach flu into a daily wellness ritual for many. On TikTok, many creators praise the mineral-rich powders as the key to hydration, athletic performance, good skin and more
The electrolyte powder market was valued at$6.6 billion in 2025 and is projected to keep growing
The core component of these supplements is electrolytes, which are essential minerals that carry an electrical charge, Collin Popp, Ph.D., dietitian and professor at the NYU Grossman School of Medicine, tells TODAY.com. The main electrolytes are sodium, potassium, magnesium, calcium, chloride and phosphate
Electrolytes either carry a positive charge or a negative charge. “They help maintain homeostasis, or a level or balance in our cells, in order for our body to function,” says Popp
Electrolytes regulate fluid balance, support muscle contraction and nerve signaling, stabilize heart rhythm and help maintain a healthy blood pressure and pH, per Medline Plus
An electrolyte imbalance occurs when the amount of water in the body changes — for example, after losing fluids through sweating, says Popp. If we’re dehydrated (or over-hydrated), this causes levels of certain electrolytes to be too high or too low
The result? Muscle cramps, fatigue and, in severe cases, disrupted heart rhythm, which can lead to cardiac arrest, says Popp. “We need to replenish those electrolytes regularly to maintain that balance,” he adds
Electrolyte packets can do that job quickly, but they aren’t the only — or the healthiest — way to regularly consume these minerals, experts say
Are Electrolyte Packets Good for You?
Electrolyte packets can be good for you, says Popp, but they aren’t necessary for the average person to maintain adequate hydration and overall health
“It all depends on whether or not you are in need of additional electrolytes,” Julia Zumpano, a registered dietitian with the Cleveland Clinic’s Center for Human Nutrition, tells TODAY.com
The powders may be a good choice if you’ve lost a lot of fluids and need to replenish minerals rapidly, the experts emphasize
Electrolyte powders can be useful before or after:
- Intense, prolonged exercise
- Excessive sweating
- Working outside in hot temperatures
- Diarrhea and vomiting
“If you use a reverse osmosis water filter or water purifier that removes all minerals, you may also benefit,” Zumpano adds
In these situations, keeping electrolyte packets on hand “is like having insurance,” says Popp
However, for a healthy person going about their normal daily activities or exercise, electrolyte powders won’t provide extra benefits, the experts note
There are also potential downsides
Risks of Electrolyte Powders
Electrolyte powders may contain added sugar, artificial sweeteners, caffeine or other additives, Zumpano says. But the main concern is overdoing it with sodium or potassium
Some brands contain over 1,000 milligrams of sodium per serving, she adds. This can dramatically up your intake, and the typical American diet is already high in salt
Consuming too much sodium can cause hypernatremia and spike blood pressure. Excessive potassium may lead to hyperkalemia,which can strain the heart and trigger arrhythmias or cardiac arrest, TODAY.com reported previously
Due to these risks, cardiologist Dr. Ami Bhatt would never drink electrolyte packets daily, she told TODAY.com previously
People with kidney disease, heart disease, high blood pressure and adrenal disorders are at higher risk and should always consult their doctor before taking electrolytes, says Zumpano
If you’re healthy, the occasional electrolyte packet probably won’t do harm, but you don’t need to rely on them to stay hydrated
“I think it’s probably a waste of money,” Popp says
Can You Get Enough Electrolytes from Food?
“Yes, you can get enough electrolytes from foods if you have a healthy, balanced diet,” says Popp
It’s possible to maintain adequate levels of calcium, magnesium, potassium and sodium from whole foods alone
“Most people (who are not losing fluids) can get electrolytes from food, but you need to make an effort to ingest foods rich in electrolytes,” says Zumpano
Foods to Eat Instead of Drinking Electrolyte Powder
Relying on food for electrolytes has several benefits. You’ll get a broader array of nutrients, including protein, fiber, healthy fats, and essential vitamins
When you consume electrolytes from food, it’s highly unlikely to result in toxicity, the experts note. Overdoses of vitamins and minerals usually occur from taking supplements
In addition to eating electrolyte-rich foods, it’s important to drink enough fluids
Foods High in Potassium
Potassium supports muscle and nerve function, aids with fluid balance and lowers blood pressure. The recommended daily intake is 3,400 milligrams for men and 2,600 milligrams for women, per the National Institutes of Health
Apricots
One serving of apricots provides about 755 milligrams of potassium, or 16% of the daily value. This sweet dried fruit is also rich in fiber, vitamin C and beta-carotene, a potent antioxidant
Potatoes
The humble potato is an excellentkin, packs 952 milligrams per serving (35% of the daily value)
Lentils
Lentils are loaded with potassium, providing 730 milligrams per serving (15% of the daily value), along with plant protein and B vitamins
Bananas
You’ve probably heard that bananas can help with muscle cramps — that’s because the fruit is a great
Avocados
Half of an avocado contains about 470 milligrams of potassium, along with heart-healthy unsaturated fats
Foods High in Magnesium
Magnesium plays an important role in energy metabolism, muscle function, bone health, sleep and more
The recommended daily intake of magnesium for adults is 320 milligrams for women and 420 milligrams for men, per the NIH
Pumpkin Seeds
Pumpkin seeds are a magnesium superstar, delivering 156 milligrams per serving (37% of the daily value), plus protein and healthy fats
Quinoa
Quinoa is another excellent of this essential mineral
Almonds
Almonds are a nutrient-dense nut that packs up to 80 milligrams of magnesium (20% of the daily value) per serving
Chia Seeds
One ounce of chia seeds provides 111 milligrams of magnesium, which is 25% of the daily value. The tiny seeds are also rich in fiber and plant-based protein, says Popp
Foods High in Calcium
Calcium helps the body build and maintain strong bones and teeth. It’s crucial to consume enough of it to maintain bone density, which decreases naturally with age
The recommended intake of calcium is 1,000 milligrams for men and women — it goes up to 1,200 milligrams for women past the age of 50 and adults over 70,per the NIH
Yogurt
Yogurt is packed with calcium to support bone health. One serving of plain, low-fat yogurt has 415 milligrams of calcium, more than one-third the amount you need for the day
Mozzarella
A naturally high-protein cheese, mozzarella cheese packs about 330 milligrams of calcium per serving or 26% of the daily value
Sardines
Sardines are tiny, oily fish loaded with nutrients. When eaten with the bones, a can of sardines provides 325 milligrams of calcium
Cottage Cheese
Packed with protein, cottage cheese is also a good
Tofu is a nutrient-rich plant protein made from soy milk. One serving provides 255 milligrams of calcium (20% of the daily value)
Foods High in Sodium and Chloride
Sodium and chloride help maintain a healthy balance of fluids in the body and aid with muscle function. Together, they form sodium chloride, aka table salt, which most Americans already get enough of in their diet, Popp says
Healthy adults should limit their intake of sodium to less than 2,300 milligrams per day, per the American Heart Association
The best way to replenish sodium chloride is by sprinkling salt onto whole foods, such as avocado or potatoes, says Popp. However, these sodium-rich foods also do the trick:
Olives
Olives are rich in healthy fats and pack a salty punch. One serving of green olives has about 620 milligrams of sodium
Pickles
Pickles are a great post-workout snack to replenish electrolytes. One serving of kosher dill pickles provides 325 milligrams of sodium
Kimchi
Kimchi is known for its gut-healthy probiotics, but this fermented vegetable dish also packs about 498 milligrams of sodium per serving
