Short answer: For most healthy people, thirst plus everyday drinks and food covers daily fluid needs. People usually consider an electrolyte drink for long or hard workouts, hot weather or heavy sweating. Sodium is the number to read on the label. The Daily Value is 2,300 mg, and most Americans already get more than that.
There's so much information about electrolytes that it can feel overwhelming. One video says you need them every morning, another says it's all marketing, and you're standing in the kitchen holding a stick pack and a glass of water, wondering who to believe.
So let's check the sweat forecast. Like a weather report, it changes with the day: how long you're moving, how hot it is and how much you sweat. Some days call for plain water. Some days call for something more. Here's how to tell the difference.
What are electrolytes?
Electrolytes are minerals that carry an electric charge when they dissolve in your body's fluids. The four you'll see most on labels are sodium, potassium, magnesium and calcium. You already get all four from food:
- Sodium. Mostly from salt in food. The National Academies note that most people in the U.S. already get more sodium than recommended (National Academies, 2019).
- Potassium. Found in fruits like dried apricots, prunes, raisins, orange juice and bananas; vegetables like acorn squash, potatoes, spinach, tomatoes and broccoli; lentils, kidney beans, soybeans and nuts; milk and yogurt; and meat, poultry and fish (NIH Office of Dietary Supplements, Potassium). The recommended amount for adult women is 2,600 mg a day.
- Magnesium. Found in legumes, nuts, seeds, whole grains, green leafy vegetables like spinach, fortified cereals, and milk and yogurt (NIH Office of Dietary Supplements, Magnesium). The recommended amount for adult women is 310–320 mg a day.
- Calcium. Found in milk, yogurt and cheese, among other foods (NIH Office of Dietary Supplements, Calcium). The recommended amount is 1,000 mg a day for women 19–50 and 1,200 mg for women 51–70.
When do people consider an electrolyte drink?
The sweat forecast gets stormy when you're working out long or hard, in the heat, or sweating heavily. The American College of Sports Medicine (ACSM) position stand on exercise and fluid replacement says sweat rates and electrolyte losses vary a lot between people, so fluid plans should be individual. Its guidance includes these points (ACSM, Sawka et al., 2007):
- Start exercise well hydrated, drinking several hours before.
- During exercise, aim to avoid losing more than 2% of your body weight from water loss.
- Weigh yourself before and after a session to estimate how much fluid you lost through sweat.
- After exercise, replace the fluid and electrolytes you lost.
- Drinks containing electrolytes and carbohydrates "can provide benefits over water alone under certain circumstances."
As a worked example of that 2% line: for a 150-lb person, 2% of body weight is 3 lb (150 × 0.02 = 3). That's a reference point from the ACSM, not a target.
When water is usually enough
On a clear-skies day, water is your friend. The National Academies' report on water says most healthy people meet their daily water needs by letting thirst be their guide. It set an adequate intake of about 2.7 liters (about 91 oz) of total water a day for women. That total comes from all drinks and food, with about 80% from drinks and 20% from food. People who are very active or live in hot climates may need more (National Academies, 2004).
So a walk, a desk day or a short workout in a cool gym is usually plain-water weather. You don't need a scoop of anything to have a good day.
Reading sodium on a label
Sodium is the line that matters most, because it's the one most people already get plenty of.
- Find mg per serving. Sodium is listed in milligrams (mg) on the Nutrition Facts or Supplement Facts panel.
- Check the %DV. The Daily Value for sodium is 2,300 mg (21 CFR 101.9(c)(9)). A drink with 230 mg of sodium is 10% DV (230 ÷ 2,300 = 0.10).
- Know the reference points. The National Academies set an adequate intake for adults of 1,500 mg of sodium a day and recommend reducing intake if it's above 2,300 mg a day (National Academies, 2019).
- Count servings. Two scoops means double the sodium.
Here's how the minerals compare on a label:
| Mineral | Recommended for adult women | Daily Value on labels |
|---|---|---|
| Sodium | 1,500 mg adequate intake; reduce if above 2,300 mg | 2,300 mg |
| Potassium | 2,600 mg | 4,700 mg |
| Magnesium | 310–320 mg (supplement upper limit 350 mg) | 420 mg |
| Calcium | 1,000–1,200 mg | 1,300 mg |
Sources: National Academies (2019); NIH Office of Dietary Supplements fact sheets; 21 CFR 101.9(c).
The Daily Values on labels aren't the same as the amounts recommended for women, which is why the two columns differ.
Who should check with a doctor first
Talk to your doctor before using an electrolyte drink if:
- You have kidney disease. The NIH Office of Dietary Supplements notes that people with chronic kidney disease can develop high blood potassium.
- You take blood pressure or heart medications, such as ACE inhibitors or potassium-sparing diuretics, which the NIH Office of Dietary Supplements says can raise potassium levels.
- You have high blood pressure, or a doctor has told you to limit sodium.
- You have a heart condition.
- You're pregnant or breastfeeding.
- You take any medication, or you have any other medical condition.
Also, magnesium from supplements has an adult upper limit of 350 mg a day. Above that, it can cause diarrhea, nausea and abdominal cramping (NIH Office of Dietary Supplements, Magnesium). Add up the magnesium from every supplement you take.
Electrolytes vs Creatine + Electrolytes: what's different on the label
Two tubs, two different labels. Here's what's different on paper:
| Electrolytes | Creatine + Electrolytes | |
|---|---|---|
| What's listed | Sodium, potassium, magnesium and calcium; check your flavor's Supplement Facts panel | Creatine monohydrate plus electrolytes; check your flavor's Supplement Facts panel |
| Servings per tub | 50 | See the label |
| Mix with | 12–16 fl oz of water | See the directions on the label |
| Price | See the current price | See the current price |
If you're curious about the creatine side, our creatine collection has every option and its label. Check the creatine amount on the Supplement Facts panel. If you have questions about creatine, ask your doctor or a dietitian.
Wellah Electrolytes: what's on the label
Flavor first, obviously. See the Wellah Electrolytes product page for the flavors available right now. If it doesn't taste good, you won't drink it.
Here's the label, line by line:
- Minerals: Mineral amounts vary by flavor; check the Supplement Facts panel for your flavor.
- Sugar: Zero sugar on the Strawberry Lemonade 50-serving tub and the Strawberry Lemonade 30-count Electrolyte Stick Packs.
- Sweetener: stevia (including Reb M from stevia extract) and monk fruit, with natural flavors. Check the ingredient list for your flavor.
- Servings: 50 per tub.
- Directions: mix one scoop daily with 12–16 fl oz of water, or as directed by your healthcare professional.
- Price: see the product page for the current price.
Lots of supplements look cute and are priced like luxury items. Ours are meant to be cute and affordable.
Tub or stick packs?
Same forecast, different umbrella. The tub holds 50 servings. Electrolyte Stick Packs are single-serving packets for your bag, car or desk. See the product page for current flavors, pack sizes and prices, and follow the directions on the label.
FAQ
Can I drink electrolytes every day?
Many people do. Follow the serving on the label and count the sodium toward your daily total, since most people already get more than the 2,300 mg reference. If you have kidney disease, high blood pressure or another condition, or you take medication, ask your doctor first.
Can I mix electrolytes with creatine?
Some drink mixes already combine creatine and electrolytes in one scoop, so check the label before adding a second product. Follow each label's directions, and ask your doctor or a dietitian if you have questions about how much creatine is right for you.
Do electrolytes break a fast?
It depends on what's in the drink and what rules your fast follows. Check the calories, total sugars and sweetener on the label. If you're fasting for a medical reason, ask your doctor before adding anything.
What's the sweetener in Wellah Electrolytes?
Wellah Electrolytes are sweetened with stevia (including Reb M from stevia extract) and monk fruit. Check the ingredient list on your tub or stick pack, and the panel for total sugars.
When do people usually drink electrolytes?
People often reach for them around long or hard workouts, in hot weather or after heavy sweating. The American College of Sports Medicine notes that sweat rates and electrolyte losses vary a lot from person to person, so there's no single schedule that fits everyone.
This article is for general information and is not medical advice. Talk to your doctor before starting any new supplement, especially if you are pregnant or nursing, have a health condition, or take medication.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Related guides
References
- National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Sodium and Potassium. Washington, DC: The National Academies Press; 2019. doi:10.17226/25353
- National Academies (Institute of Medicine). Report sets dietary intake levels for water, salt, and potassium to maintain health and reduce chronic disease risk. News release, February 11, 2004. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.
- NIH Office of Dietary Supplements. Potassium: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Potassium-Consumer/
- NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
- NIH Office of Dietary Supplements. Calcium: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
- American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377–390. doi:10.1249/mss.0b013e31802ca597
- Code of Federal Regulations, 21 CFR 101.9, Nutrition labeling of food. https://www.ecfr.gov/current/title-21/chapter-I/subchapter-B/part-101/subpart-A/section-101.9
