Electrolyte Supplements Flood the Market, But Who Really Needs Them?

Experts say many claims about the health benefits of electrolyte drinks need to be taken with a grain of salt.

Published on Feb. 28, 2026

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Social media is filled with influencers promoting electrolyte supplements, but experts say many of the claims about their health benefits need to be taken with a grain of salt. Electrolytes help regulate chemical reactions in the body, and we lose some through sweat, but healthy kidneys usually keep electrolytes in balance. Extras just get flushed out. Electrolyte drinks are meant to hydrate and replace lost salt, but they often contain sugar and varying concentrations of electrolytes. Experts say the average person doesn't need electrolyte supplements unless they are sweating heavily for more than two hours, like during endurance sports.

Why it matters

The electrolyte supplement market has exploded, with many brands making claims about improved performance and hydration. However, experts caution that these supplements are not necessary for most people and may contain unnecessary added sugars. Understanding when electrolyte replacement is truly beneficial can help consumers make informed decisions about their hydration needs.

The details

Electrolytes are electrically charged substances that help regulate chemical reactions in the body. We lose some electrolytes, primarily sodium and chloride, through sweat. Drinking too much plain water when sweating heavily can dilute the salt in the body, throwing things out of balance. Electrolyte drinks and powders are meant to hydrate and replace lost salt, often also containing potassium and magnesium. Many also contain sugar. Experts say the kidneys in a healthy person do an excellent job of keeping electrolytes in balance, and any extras are simply flushed out in urine. Taking electrolyte supplements just for general health purposes is likely unnecessary for most people.

  • In 1965, University of Florida researchers developed the first electrolyte-replacement drink, Gatorade, to help football players who were losing large amounts of fluid and electrolytes through sweat.
  • Over the years, sports drinks have transitioned from a niche product to being widely available, even in non-sports settings like pizza places.

The players

Dwayne Douglas

Then-assistant Gators football coach at the University of Florida who asked the question that led to the development of Gatorade.

Robert Cade

The University of Florida's first kidney researcher who led the team that developed Gatorade.

Julia Zumpano

A registered dietitian at the Cleveland Clinic.

Hunter Huston

A nephrologist at Vanderbilt University who also consults for a UK-based company that provides electrolyte replacement plans for endurance athletes.

Darren Rovell

Author of "First in Thirst: How Gatorade Turned the Science of Sweat Into a Cultural Phenomenon" and an investor in the sports drink Bodyarmor.

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What they’re saying

“That question changed our lives.”

— Robert Cade, University of Florida's first kidney researcher

“Most folks that are exercising, that are, say, doing a marathon, are gonna be way past that two hours, and it does then make sense to be thinking about, 'What's going to be my fluid and electrolyte replacement plan?'”

— Hunter Huston, Nephrologist, Vanderbilt University

“It all starts in the aspiration of being better, but you know we do have to check ourselves.”

— Darren Rovell, Author and investor

What’s next

Experts advise consumers to be cautious about electrolyte supplement claims and to consult with a healthcare professional to determine if they truly need electrolyte replacement, especially for activities lasting longer than two hours.

The takeaway

While electrolyte supplements can be beneficial for those engaged in prolonged, intense exercise, the average person does not need them on a daily basis. Maintaining proper hydration through plain water is sufficient for most people, and electrolyte-enhanced drinks may contain unnecessary added sugars.