When it comes to hydration, athletes often get caught between two camps: stick with water, or reach for electrolytes. Electrolyte drinks have become increasingly popular, promising faster recovery, better performance, and superior hydration. But are they really necessary for every training session? Let's break it down.

What are Electrolytes, and Why Do They Matter for Athletes?

Electrolytes are minerals (including sodium, potassium, magnesium, phosphate, and chloride) that carry an electric charge in the body. They regulate fluid balance, support muscle contraction, aid nerve signalling, and play a vital role in performance and recovery.  Although you might think of electrolytes as something that comes in a powder, tablets, or sports drinks, you'll most likely find them in a healthy diet, being absorbed through the foods we eat.

During exercise (especially in hot or humid environments), we don't just lose water through sweat, we lose electrolytes, too. The primary one lost is sodium, but depending on your physiology (e.g. if you're a "salty sweater"), you may also lose significant potassium and magnesium.

Dehydration and Performance

Most of us have felt the effects of hydration at one point in time; fatigue, cramping, dizziness, or even a noticeable drop in pace. Even small fluid losses can impair endurance, strength, and focus. Dehydration of just 2% can decrease performance by up to 10%. This is where electrolytes can sometimes make the difference between finishing strong or fading early.

When Electrolytes Make Sense

Electrolyte drinks aren't necessary for every workout. If you're heading out for a 30-45 minute run, or lifting weights in an air-conditioned gym, what is usually more than enough. There are key situations where electrolytes provide a performance edge:  

• Endurance training or competition (75+ minutes, especially running, cycling, or team sports)
• Hot or humid environments (higher sweat rates = greater fluid or sodium loss)
• "Salty sweaters" (if you notice white salt marks on your clothes post-training, electrolytes may be crucial)
• Rapid recovery needs (back-to-back training sessions or tournaments where rehydration time is short)
• Illness recovery (vomiting, diarrhoea, or fever can strip fluids and minerals quickly)

In these cases, an electrolyte supplement help maintain fluid balance, reduces cramping, and supports faster recovery.

When Water is Enough

For everyday training under an hour, water is still the gold standard. It's widely available and keeps you hydrated without the unnecessary extras. If you're eating a balanced diet, you're already getting plenty of electrolytes from food sources like bananas, oranges, leafy greens, dairy, and whole grains.

Can Electrolytes be Harmful?

Electrolyte drinks are powerful tools, but not meant to replace water. Overconsuming them, particularly if you're not actually losing high amounts of sodium and potassium, can backfire. Risk include:

• Excess sodium intake may potentially raise blood pressure in sensitive individuals
• Too much potassium may cause GI distress, nausea, or diarrhea
• Hidden sugars, which aren't ideal for low-intensity sessions

For runners, reading the label is key: look for products with a balanced blend of electrolytes, not just sodium, and avoid those overloaded with sugar unless you specifically need the carbs for fuel.

Practical Hydration Types for Runners:

• Before training: aim for 250-500ml of water 1-2 hours beforehand
• During training: use water for sessions <60 minutes, for longer or hotter sessions, sip 30-60g carbs + electrolytes per hour
• After training: rehydrate with 1-1.5x fluid you lost (e.g. check pre- vs post-training bodyweight), add electrolytes if sweat loss was high

Recommendations of Electrolytes:

1. Trainade Hydration: a TGA listed product, contains all key electrolytes + glucose for optimal rehydration. ~30 cals/serve
2. Tailwind Hydration: provides calories, hydration, & electrolytes (sodium, potassium, magnesium, calcium). ~100 cals/serve
3. Skratch Hydration: electrolytes with real fruit ingredients. Light option at ~10 cals/serve

The Bottom Line

Water will always be the foundation of good hydration. But electrolytes have a place in an athlete's toolkit when sweat losses are high, sessions are long, or recovery time is short. Think of them as a performance strategy, not an everyday drink.

For most training sessions? Reach for water. For long sessions, back-to-back sessions, or race day, electrolytes might just be the secret weapon that keeps you performing at your best.