Water vs. Electrolytes: What Is Best For Hydration?

Which is the best option to keep you the most hydrated?

31 July 2024 6 minute read

Woman taking a break from a run to drink a bottle of water

We know staying hydrated is important to keep our bodies functioning at their best, but with so many options available, it can be confusing to know what to drink.

Water has long been the go-to for quenching thirst and mostly, drinking water is the best way to stay hydrated, opens in a new tab. But, electrolyte drinks have also become popular for their ability to replenish essential minerals lost through sweat.

Let’s unpack the differences between these two options (and bust some myths along the way) so you can make the right choices for your health.

Firstly, what are electrolytes?

Electrolytes are essential minerals that carry an electric charge, opens in a new tab. You might know these minerals by their everyday names – calcium, chloride, magnesium, phosphate, potassium, sodium, and bicarbonate.

They play a critical role in several different bodily functions including maintaining optimal fluid balance, muscle function and nerve signalling.

Although you might think of electrolytes as something that comes in a powder, tablet, or sports drink, you'll mostly find them in a healthy diet being absorbed through the foods we eat.

An electrolyte imbalance happens when the level of one or more electrolytes in your body is too low or too high, opens in a new tab. This can occur when the water balance in your body is off, like when you lose more water than you take in (dehydration).

When to use electrolyte supplements

Electrolyte supplements are fast acting ways to replace the minerals your body last lost, but are they always necessary? The answer: only sometimes.

“Generally, the only time you should be using electrolyte supplements is when the electrolytes you lose through sweating can’t be replaced with food alone,” says Dr Hamish Black, nib Medical Advisor and General Practitioner.

“For most people, it's not necessary to drink electrolytes. If you drink too much of them, you might end up with too much sodium in your body. It's best to use electrolyte drinks only when they're needed.”

Let’s dive into some situations where choosing electrolytes over water might be the way to go.

During certain types of sport

You’re more likely to lose electrolytes, opens in a new tab through sweating during intense or long workouts, but not every workout needs an electrolyte boost. The Australian Institute of Sport, opens in a new tab (AIS) suggests using electrolytes in these situations:

Before exercise in hot environments, where large sweat losses cannot be replaced practically
Targeted replacement of large sweat losses, long duration of sweating or evidence of salty sweat
Rehydration when losses are higher i.e. >2% body mass or short recovery time.

If you're not sure whether your workout needs water or electrolytes, it's always a good idea to check with your health professional. Sometimes, drinking too much water can lead to a condition called hyponatremia, where your blood sodium levels get too low. This can happen if you drink too much during intense activities like running a marathon.

“The key is to replace the minerals you lose through sweat to help you recover and avoid cramps and fatigue after a workout,” says Hamish.

“Water and salty snacks, opens in a new tab like vegemite and cheese on toast can work well for rehydration, especially if you have time to recover and can eat soon after exercising.”

To rehydrate when you’re sick

Feeling under the weather with vomiting or diarrhoea? Besides feeling gross, these can lead to dehydration if fluids and electrolytes aren't replaced. Electrolyte drinks can help restore balance and prevent dehydration.

"Hydration needs vary for everyone. If you have a medical condition or take medications that affect how your body handles fluids and electrolytes, it's important to consult your healthcare provider for personalised hydration advice," advises Hamish.

When to stick to water

“Water is typically sufficient for everyday hydration,” Hamish says, “It's calorie-free, readily available and essential for flushing out toxins and supporting bodily functions.”

“For most people, it's rare to be deficient in electrolytes if you have a balanced diet and are not doing activities that cause excessive sweating.”

If you are deficient, always consult your GP for personalised advice. The treatment for an electrolyte imbalance really depends on which ones are out of balance," says Hamish.

"Sometimes, you just need to change your diet a bit. In other cases, you might need other treatments."

Best electrolyte supplements

You'll find a range of electrolyte supplements on the market, from sports drinks to tablets or powders that mix into water. Always read the label and aim for products with a balanced blend of electrolytes and steer clear of those with excessive sugars.

Hamish says opting for naturally occurring electrolytes through a balanced diet is the best approach.

“A lot of the food we eat is naturally rich in electrolytes including bananas, oranges, coconut water, spinach and yogurt,” explains Hamish.

The choice between water and electrolytes depends on your personal needs and circumstances. Water is the best choice for hydration for most daily activities. However, during intense exercise or illness, or specific health conditions, electrolyte supplementation can be beneficial. Always consider your diet and lifestyle when deciding on the best hydration strategy for you.