Electrolyte waters are enhanced with charged minerals. Among other benefits, electrolytes may help improve physical performance during exercise or help rehydrate people when they’re sick.

Whether you drink bottled or tap water, it most likely contains trace amounts of electrolytes, such as sodium, potassium, magnesium, and calcium.

However, the concentration of electrolytes in beverages may vary greatly. Some brands add a significant amount of minerals along with carbs and market their water as a sports drink, while others only add a negligible amount for taste.

This article discusses the potential benefits of electrolyte-enhanced water, as well as common myths surrounding it.

Electrolytes are minerals that conduct electricity when dissolved in water. They’re distributed through the fluid in your body and use their electrical energy to facilitate bodily functions.

  • controlling your fluid balance
  • regulating your blood pressure
  • blood sugar management
  • bone density maintenance
  • helping your muscles contract — including your heart
  • maintaining the correct pH balance in your blood

Common electrolytes include sodium, chloride, potassium, magnesium, and calcium. Electrolyte waters are enhanced with these charged minerals, but the concentrations vary. Unless it’s labeled “distilled,” your regular bottled water provides at least a small amount of electrolytes, and many products contain trace amounts for taste.

Tap water has electrolytes, as well. On average, 34 ounces (1 liter) of tap water contains more than 1% of the reference daily intake (RDI) for sodium, calcium, and magnesium, but little to no potassium.

In contrast, the same amount of popular electrolyte-enhanced sports drinks has a higher level of sodium and potassium but little to no magnesium or calcium; however, electrolyte concentrations in these beverages can vary widely.

Electrolyte-enhanced waters, particularly sports drinks, may benefit athletes by helping replenish water, electrolytes, and energy lost during exercise.

During physical activity, you need additional fluids to replace the water lost in sweat. In fact, a water loss of as little as 2% of your body weight can decrease your ability to think clearly.

Sweat also contains electrolytes, including a significant amount of sodium, as well as small amounts of potassium, calcium, and magnesium. On average, you lose around 1 gram of sodium with every liter of sweat. Sports drinks are recommended over plain water to replace fluid and electrolytes if you tend to sweat a lot, exercise for more than one hour, or are in hot environments.

You should note that sports drinks that contain sugar are designed for athletes, not average people or sedentary individuals. Along with electrolytes, they contain calories from added sugar. In fact, a 20-ounce (591-ml) bottle of Gatorade has 34 grams of sugar. The sugar is intentional and serves an essential role (sugar is the simplest form of carb and is readily used as an energy source.)

There are also many zero-sugar and low-sugar sport drinks available now that have the electrolytes (mainly sodium) without the extra sugar.

In the short term, vomiting and diarrhea are usually not serious conditions. However, severe or persistent symptoms can quickly lead to dehydration if fluids and electrolytes are not replaced.

Infants and children are especially vulnerable to dehydration from severe vomiting and diarrhea. The American Academy of Pediatrics (AAP) recommends using an oral rehydration solution at the first signs of illness to prevent dehydration, but always speak with your doctor or a healthcare professional before giving a child sports drinks when they are sick.

Oral rehydration solutions contain water, carbs, and electrolytes in specific proportions that are easy to digest. A popular example is Pedialyte. Sports drinks are similar but contain higher amounts of sugar. The AAP recommends that you dilute these drinks – 1 part water to 1 part sports drink – for infants and young children, since they may worsen diarrhea.

Sports drinks may be tolerated by older children if diluted to 1 part water, 1 part sports drink. Adults typically tolerate both oral rehydration solutions and sports drinks without issues. However, electrolyte beverages may not be sufficient for treating severe dehydration. If diarrhea lasts more than 24 hours or if you’re unable to keep fluids down, take your child to the doctor.

Hot environments put you at risk for a variety of heat-related illnesses, which range from mild heat rash to life threatening heatstroke.

Typically, your body manages heat by releasing it through your skin and by sweating. However, this cooling system may begin to fail in hot weather, causing your body temperature to rise to dangerously high levels. The key to preventing heat-related illnesses is to limit your time in the heat. However, getting plenty of fluid and electrolytes is also extremely important to help your body stay cool.

In hot environments, water and sports drinks are recommended over other beverages for hydration. Drinks containing caffeine, such as soda, coffee, and tea, may worsen dehydration, as can alcohol.

Adequate hydration is essential for overall health. Water is necessary for virtually all body functions, including transporting nutrients, regulating body temperature, and flushing out waste and toxins.

Both electrolyte and regular water count toward your daily fluid needs, as do other beverages such as coffee, tea, fruit juices, and milk. It’s a common misperception that electrolyte water is superior to regular water for hydration. In reality, it depends on the circumstances.

More specifically, electrolyte water may be beneficial if you’re at risk for quick losses of minerals. You may want to consider an electrolyte-enhanced beverage if:

  • You’re exercising for more than one hour.
  • You sweat heavily during exercise.
  • You’re ill with vomiting or diarrhea.
  • You will be exposed to heat for longer periods.

Outside of sports, hot weather, and illness, regular water and food work just fine to meet your day-to-day hydration needs, which is why drinking them via electrolyte beverage is not really necessary for healthy people except in the conditions above.

Making electrolyte water is a cost-effective and healthy way to replace fluid and electrolytes when needed.

Here is an easy lemon-lime sports drink recipe to try at home:

Yield: 4 cups (946 ml)

Serving size: 1 cup (237 ml)

Ingredients:

  • 1/4 tsp of salt
  • 1/4 cup (60 ml) of lemon juice
  • 1/4 cup (60 ml) of lime juice
  • 1 1/2 cups (360 ml) of unsweetened coconut water
  • 2 cups (480 ml) of cold water

Unlike store-bought versions, this recipe provides a refreshing boost of electrolytes without added sugar or any artificial colors or flavors.

Electrolyte water is enhanced with minerals your body needs to function optimally, such as sodium, potassium, magnesium, and chloride.

While it’s unnecessary to drink electrolyte-enhanced beverages all the time, they may be beneficial during prolonged exercise, in hot environments, or if you’re ill with vomiting or diarrhea.

Sports drinks and other electrolyte waters can be pricey, so you may want to consider a homemade version. Not only are these cheap to make, but they also provide electrolytes without artificial colors or flavors.