A look at why electrolytes matter for hydration, performance and everyday health, and when sports drinks actually make sense.

Health

Jeevan Chechakunnil Abraham, sports medicine physician: “Our bodies rely on electrolytes to function properly”

Calum Roche

Sports-lover turned journalist, born and bred in Scotland, with a passion for football (soccer). He’s also a keen follower of NFL, NBA, golf and tennis, among others, and always has an eye on the latest in science, tech and current affairs. As Managing Editor at AS USA, uses background in operations and marketing to drive improvements for reader satisfaction.

Update: Nov 30th, 2025 19:01 EST

Electrolyte drinks have surged into everyday routines as hydration powders, flavored mixes and brightly branded bottles crowd gyms and are regularly pushed, visually, down our throats by the advertisers. Yet the science behind hydration is broader than any trend, and as sports medicine physician Jeevan Chechakunnil Abraham, MD, notes for Northwestern medicine, “Our bodies rely on electrolytes to function properly, especially when it comes to hydration.”

Why do electrolytes matter?

Electrolytes such as sodium, potassium, magnesium and chloride carry electrical charges that move fluid in and out of cells. They support muscle contraction, heart rhythm, nerve signaling and blood pressure regulation. Without the right balance, water alone may not solve dehydration. Urologist Perry Xu, MD, highlights the stakes: “Without them, your organs, muscles and nerves can’t function properly.”

How does electrolyte deficiency or excess create problems?

Low electrolyte levels can trigger muscle cramps, dizziness, fatigue, nausea or an irregular heartbeat. Too much can cause similar symptoms, particularly when sodium or potassium rise too high.

This is why balance, rather than abundance, determines how well the body performs.

Food remains the primary source for most people

Bananas, potatoes, dairy, nuts, soups, leafy greens and even a modest amount of salt provide most daily needs. Dr. Xu notes that fruits and vegetables are naturally rich sources, and supplements are generally only necessary for those with medical conditions or specific medications.

How do electrolyte drinks help with workouts or illness?

Sports drinks or electrolyte powders may be useful during long, intense training, heavy sweating, hot conditions, vomiting or diarrhea. Sodium supports fluid retention during endurance activity, and replenishment after tough sessions helps recovery. Natural options like coconut water work for mild dehydration but may lack enough sodium for heavy-sweat situations.

High sodium intake increases calcium loss in urine, raising kidney stone risk. Monitoring processed foods is essential, Dr. Xu advises.