Electrolytes Go From Sports To Everyday Wellness (Hydration Is For Everyone)

If you think back, electrolytes may bring up some very specific memories. Stay out partying too much in your 20s? Reach for electrolytes in the morning. Catch a stomach bug while traveling? Someone probably told you to drink water—with electrolytes. Remember chugging sports drinks after soccer practice? A parent likely brought them to replenish lost electrolytes. 

We know them officially as a way to combat extreme water loss. But electrolytes are no longer confined to this niche. 

The global market for electrolytes, specifically drink mixes, increased from $36.56 billion in 2023 to $42.62 billion in 2024, and numbers are projected to keep rising. So, why the surge? Electrolytes have garnered the attention of a new era of health-conscious folks sipping these beverages for daily hydration and well-being support. And experts agree this can be a smart move. 

While the term electrolytes is buzzy, it’s really a catch-all word for minerals with an electrical charge1, including sodium in addition to chloride, magnesium, potassium, and even calcium, which are essential (aka you have to get them through the diet). 

It’s sodium that has cinched electrolytes’ association with hydration due to its essential role in fluid balance. 

That’s because where sodium goes, water follows—the mineral draws water into areas of higher concentration. Therefore, it influences water distribution2 throughout the body and blood pressure. High sodium levels signal the kidneys to retain water, and when sodium is low (or water intake is high), the kidneys excrete more water. 

Professor of Exercise and Sports Science at Wayne State University Tamara Hew-Butler, DPM, PhD, FACSM, sees this with her students, who always have an outfit-matching water bottle on them. “It’s become fashionable to drink water,” she says. “It’s a marker of health to pick up your water bottle and take a sip.” 

And what we’re seeing now is, “hydration mistakes stemming from an overemphasis on plain water alone,” says functional medicine doctor Gabrielle Lyon, D.O., author of Forever Strong. “Effective hydration includes a balance of fluids and electrolytes, especially for active individuals.”

“Without adequate electrolytes, even if you’re drinking enough fluids, your body might struggle to retain the hydration necessary for balanced cell function,” says Lyon. 

Registered dietitian and health coach Jessica Cording, M.S., RDN, CDN, INHC, sees this in her practice. “If somebody is telling me that they drink 10 glasses of water a day and they're having headaches and feeling weak, those are likely the people that I’ll most likely experiment with electrolyte products.” 

There’s a sweet spot when it comes to both water and sodium intake—it’s just highly individualized. 

Those 10 glasses of water may be the right amount or even too little for highly active individuals living in hot climates. However, if this person is also experiencing headaches and weakness, it’s a sign of electrolyte imbalance. Feeling tired, dizzy, or crampy after a workout are also signs you may need electrolytes. 

Luckily, it’s easier than ever to course correct. 

Electrolytes also have numerous other roles in the body. 

“They enable electrical impulses needed for muscle contractions, heartbeats, and nerve signaling, making them essential for physical performance and preventing cramps and fatigue,” notes Lyon. 

It’s important to note that more electrolytes aren’t always better. Sodium, in particular, is one to watch out for. 

It’s generally recommended not to exceed 2,300 milligrams of sodium a day, and if you have high blood pressure, kidney disease, or diabetes, that number is even less (sometimes as low as 1,500 milligrams). 

For people with those conditions and for anyone taking medications that impact sodium and potassium balance, talk with your doctor before starting an electrolyte supplement.

Some electrolyte mixes have 1,000 milligrams of sodium a serving. While this is high for an average person only getting light movement, Cording has seen some clients do well with them—especially for very active folks living in hot climates, older adults, salty sweaters, or even for breastfeeding moms (who have increased hydration needs). 

If you haven’t noticed yet, the use of electrolytes (and water intake) is highly individualized. 

“Sometimes when I get back from a run in the summer, I’m like, Oh my gosh those olives look good! I go towards salty things because I’m sweating,” says Hew-Butler. “But this doesn’t happen in the winter.” 

Cording also mentions preferring a higher-sodium electrolyte mix on long walks in the summer, but something with less sodium on lower activity days. 

Electrolyte mixes help you tailor your intake (beyond the baseline of your diet) to your specific needs—which can change depending on the day, month, or season. 

Cording favors electrolyte products that also contain magnesium, potassium, and chloride, she just prefers those that don’t have huge amounts—leaving room for flexibility for other supplements and food. 

As people look to improve hydration—not just water intake—and lead more active lifestyles, electrolytes will be even more common in our lives. 

In 2024, we saw the use of electrolyte mixes skyrocket. In 2025, we see electrolyte use becoming even more personalized to people’s individual needs. Product innovation among electrolyte drink mixes is going to continue with a variety of formats (powders, tablets, drinks) and unique additions (like pairing it with collagen or creatine).