Unpacking the Influencer Hype: Electrolytes
Electrolytes have become the latest wellness trend, with influencers suggesting that plain water is no longer enough and that you need to be adding powders or sachets to stay properly hydrated.
But for most women, this simply isn’t true.
What are Electrolytes?
Electrolytes - like sodium, potassium, magnesium and calcium - are important. Their job is to help regulate our body’s systems and daily function:
fluid balance, nerve function, and muscle contractions
blood pressure, blood glucose, heart rate and rhythm
low electrolytes in your body can cause muscle weakness, cramps, spasms, fatigue, dizziness, irritability, headaches, even nausea and vomiting.
your kidneys play a key role in managing electrolytes
But here’s what often gets left out in all the marketing and influencer hype: you already get electrolytes from food and some fluids.
Food sources of electrolytes include:
Potassium: bananas, avocados, sweet potatoes, spinach, legumes, citrus fruits
Sodium: sea salt, pickles, celery, olives, dairy products
Magnesium: pumpkin seeds, spinach, dark chocolate, almonds, legumes
Calcium: yoghurt, milk, cheese, tofu, broccoli and leafy greens
Phosphorus: fish, chicken and dairy products
Key drink sources include:
coconut water: rich in potassium, sodium and magnesium
cows milk: contains calcium, sodium and potassium
fruit juices: orange juice, tomato juice and watermelon juice
bone broth: great source of sodium
smoothies: make them with yoghurt or cows milk and fruits
Every time you eat a balanced meal, you’re naturally taking in these essential minerals. Your body then does an incredible job of regulating and maintaining the right balance through your kidneys.
For everyday life - working, walking, light exercise - water and a balanced diet are more than enough.
Where electrolytes can be useful is in specific situations. For example, if you’re doing long, intense workouts, sweating heavily in hot weather, or recovering from illness, replenishing electrolytes may help.
But that’s not most people, most of the time.
You’re not deficient just because you’re not supplementing. For most of us who are busy and budget-conscious, this trend can quickly become an unnecessary expense. Regularly buying electrolyte products adds up, and often without meaningful benefit.
Instead, focus on what actually supports hydration: drink water consistently throughout the day, include water-rich foods like fruit and vegetables, and please don’t be afraid of adding a little salt to your meals if needed.
Most importantly, pay attention to your body. Thirst, energy levels, and urine colour are simple, effective indicators of hydration.
Staying hydrated is key for our health, but hydration really doesn’t need to be complicated, or expensive.