HYDRATION has always been a cornerstone of good health, but recently the conversation has shifted from simply drinking water to drinking the right kind of water. Enter: Electrolytes, a topic trending across fitness, wellness and social media. But while the hype can be loud, the science behind hydration and electrolytes is both practical and important.

“Electrolytes are minerals that carry an electrical charge when dissolved in fluids,” explained dietician Claudhia Ashley. “The most important ones include sodium, potassium, magnesium, calcium and chloride.”

She said these minerals regulate essential functions such as nerve signalling, muscle contraction, heart rhythm and fluid balance. Without them, water alone can’t do its job effectively.

“Hydration isn’t just about water,” Ashley added. “Water moves nutrients into cells and helps remove waste, but electrolytes control where that water goes. They maintain the balance between fluids inside and outside your cells.”

She said for example, drinking large amounts of plain water, especially during intense exercise, heat exposure or illness can dilute electrolyte levels. In extreme cases, this can lead to hyponatremia, a condition where sodium levels drop too low, causing symptoms like headaches, nausea, muscle cramps and confusion.

Ashley said most people eating a balanced diet don’t need electrolyte supplements daily. However, electrolyte replenishment becomes important when you exercise intensely or for long durations; you sweat heavily or work in hot environments; you’re sick with vomiting or diarrhoea; you follow a low-carb or ketogenic diet which increases fluid and sodium loss; you fast or restrict calories; or you experience frequent muscle cramps or fatigue.

“In these situations, water alone may not restore what the body loses,” she explained. “So hydration is not just volume, it’s balance.”

Regarding the practice of adding electrolytes to your water via pre-sold packets, Ashley said this can be helpful, but only if done thoughtfully.

“Potential benefits include improved hydration efficiency, reduced muscle cramping, better endurance and recovery, and support for nerve and muscle function,” she said. “But also, the downside is excess sodium for people with high blood pressure, the fact that there are added sugars in many commercial electrolyte drinks, and it’s unnecessary supplementation for sedentary individuals.”

She cautioned that many popular electrolyte powders and drinks also contain high sugar levels, turning a hydration tool into something closer to a soft drink.

“There are smarter ways to replenish electrolytes and you don’t always need fancy powders,” Ashley said. “Natural food sources provide electrolytes effectively, example, for sodium you can have salt, soups and pickled foods; for potassium you can have bananas, potatoes, spinach and beans; for magnesium, have nuts, seeds and whole grains; and for calcium, have dairy, fortified plant milks and leafy greens.”

For those who prefer adding electrolytes to water, Ashley said to look for products that are low or zero sugar, that clearly list the mineral amounts, and most importantly, avoid excessive dosing.

“A simple home-made option can be as basic as water with a pinch of salt and a squeeze of citrus for potassium and flavour,” she said.

“Electrolytes aren’t a wellness fad, but they aren’t a daily necessity for everyone either. True hydration is about maintaining fluid and mineral balance, not chasing trends. For most people, consistent water intake paired with a nutrient-rich diet is enough. Electrolyte-enhanced water becomes valuable when physical demands, heat, illness or dietary patterns increase mineral loss.”

She emphasised that as with most things in nutrition, context matters more than hype.

“Drink water, eat real food, and add electrolytes when your body truly needs them, not just because it’s trending,” Ashley said.