Everyone's thirsting for electrolyte supplements but do they work?

Until a few years ago, you probably only gulped down an electrolyte drink after the suspiciously orange Schezwan chicken in the canteen bestowed upon you a bout of violent diarrhoea. When your body lost fluids, and along with it, vital electrolytes, a packet of ORS would come to your rescue, staving off headaches, fatigue, and muscle cramps in no time.

Now, electrolyte supplements are no longer reserved for when you’re feeling squeezed-out; instead, they’re being hailed as a requisite of your daily routine. From content creators to fitness gurus, you’ve most likely seen an influencer stir an electrolyte powder into a glass of water and rave about its endless health benefits—improved stamina, better focus, sustained energy, and mental clarity among other things.

This begs the question: are electrolyte supplements really a miracle cure that’ll turn you into Krrish, with superhuman speed, agility and strength? And, more importantly, is it safe to consume them on a daily basis? We cut to the chase and spoke to experts to find out if the hype is truly well-deserved.

Unravelling the mystery

If you’ve been living under a rock and dodged the whole craze around electrolytes, here’s the quick 101: many bodily processes, such as nerve function, blood acidity and tissue repair, rely on a small electric current to function. Electrolytes are minerals that provide this current. Ever had to check your sodium or potassium levels during a routine health check-up? Or had the misfortune of swallowing chalk-like calcium tablets as a child? These are all types of electrolytes.

Your body needs a sufficient amount of electrolytes to function properly, so when you lose water because of excessive heat, vomiting, or diarrhoea, the electrolyte levels in your blood take a plunge. Generally, this doesn’t do much damage but in rare cases, can prove to be life-threatening. While the sodium in your diet is usually enough to cover any that was lost, you may occasionally need an extra push in the form of a supplement. The real question is, would taking them often do any real damage?

Too much of a good thing

Turns out, yes. If you take an excess of electrolytes, it may backfire and cause health risks, according to Dr. Vishaka Shivdasani, a physician practising disease reversal and longevity in Mumbai. “If you’re consuming a drink like ORS without actually needing it, you may end up with an electrolyte imbalance,” she says. “Too much potassium, for instance, can cause rapid heart rate and shortness of breath. Too much sodium, on the other hand, can lead to high blood pressure. And in the long term, you can also develop kidney issues.”

Some groups of people, however, may benefit from electrolyte supplements, particularly athletes, cancer patients, travellers, and those who’re perpetually dehydrated from living in very hot, tropical climates, like India. “Electrolytes can definitely be useful for those who’re highly active or sweating excessively, because they replace essential minerals like sodium, potassium, and magnesium,” says Ritika Kukreja, a nutritionist and PN L2 master health coach from Mumbai. “But, for the average person with a balanced diet, they’re just an expensive way to address something your body can typically manage through food and water alone,” she adds.

Don’t sweat it (quite literally)

So, if you’ve been considering adding electrolytes to your diet, your best bet might be to consult a doctor and ascertain if you really need it. But, chances are, your usual aloo ki sabzi and naariyal paani will do the trick without burning a hole in your pocket. After all, if you can get the same minerals from whole foods like fruits and vegetables, why bother with a supplement?

Avocados, sweet potatoes, spinach and pistachios, for instance, are great sources of potassium and magnesium, while milk, tofu, and kale are high in calcium. Sodium is commonly found in most processed foods (and you probably get more than enough of it) but its naturally occurring sources include celery, milk and pickles. (You can also try these summer drinks that taste better than nariyal pani.)

But, let’s say you do need electrolyte supplements—how do you choose from the many available options? “One has to be very careful and judicious while choosing electrolytes,” Shivdasani says. She explains that most electrolyte powders are laden with sugar and can spike your blood sugar and insulin resistance.

In fact, many supplements also have sugar substitutes. “People think these are sugar-free, which makes them safe. But, all the ‘ol-s’ that we read about—like mannitol, sorbitol—they’re not really safe. While they won’t make your blood sugar spike, they can cause a lot of bloat in the gut and change the gut microbiome for the worse,” she says. So, don’t forget to keep your eyes peeled for sugar substitutes and be wary of labels that say ‘sugar-free’.

Shivdasani also recommends checking the caffeine content, because powders that are loaded with caffeine can also wreak havoc in your body.

The bottom line is, it’s best to treat electrolytes like an emergency friend—you know, the kind of friend you don’t hang out with regularly, but can depend on in a pickle, say, when you need help chasing out a chipkali from your room. Your kidneys will thank you and so will your bank account.