A woman who stopped by the pharmacy said she eats little but drinks electrolytes daily, hoping to get the necessary nutrients, maintain energy, and lose weight faster. Pharmacist Laura Vanagaitė emphasizes that this situation is a dangerous example of attributing properties to electrolytes that they do not have.
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“Electrolytes are not a food substitute and do not inherently help reduce weight. They do not replace the energy and all the necessary nutrients obtained from food. If a person eats almost nothing but drinks electrolytes thinking they are taking care of their body, weakness, dizziness, and other ailments may develop over time. To lose weight, it is important not to give up food but to ensure a balanced diet,” she emphasizes.
A woman who stopped by the pharmacy said she eats little but drinks electrolytes daily, hoping to get the necessary nutrients, maintain energy, and lose weight faster.
Interest is also driven by social networks
Electrolyte powders, soluble tablets, and sports drinks are increasingly purchased not only in cases of significant fluid loss but also prophylactically. According to the pharmacist, people usually look for them after intense workouts, heavy sweating, hot weather, as well as after vomiting or diarrhea.
“Some people buy electrolytes because they have seen others using them or heard about their benefits on social networks. However, a healthy person who eats a varied diet and drinks enough fluids does not need to take them daily – a healthy body regulates their levels itself,” says L. Vanagaitė.
Electrolytes include sodium, potassium, magnesium, calcium, chlorides, and other minerals important for fluid balance, nerve impulse transmission, muscle contraction, heart function, and blood pressure regulation. Most of them are obtained daily through food and drinks. When electrolyte balance is disturbed, fatigue, weakness, muscle cramps or spasms, headache, nausea, dizziness, and heart rhythm disturbances may occur. In severe cases, confusion or seizures are possible.
“Such symptoms are not only characteristic of electrolyte deficiency. For example, weakness or dizziness can also be caused by inadequate nutrition, lack of fluids, and many other reasons. Therefore, it is not possible to determine which mineral is lacking based solely on how one feels – blood tests show this,” explains the pharmacist.
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After a short workout, water is usually enough
It is most beneficial to take electrolytes additionally when the body loses not only water but also mineral salts. This can happen during long and intense exercise, heavy sweating for several hours, working in heat, vomiting, or diarrhea. However, the intensity of sweating varies: it is influenced by the duration of physical exertion, air temperature, clothing, and individual body characteristics. Therefore, the fact that a person exercised does not necessarily mean they need an electrolyte drink.
“Often patients ask for the strongest electrolytes after a 30–60 minute workout to recover faster, even though they exercised at moderate intensity and did not sweat heavily. In such cases, mineralized water and a regular balanced diet are usually sufficient,” says L. Vanagaitė.
Sports drink is not a rehydration solution
Electrolytes may be especially needed when vomiting or diarrhea occurs – in such cases, oral rehydration solutions are more appropriate, where the ratio of water, minerals, and glucose is tailored to restore lost fluids.
Sports drinks, on the other hand, are intended for other situations: they may contain electrolytes and carbohydrates, but some products also have a lot of sugar and calories. Therefore, a sweet sports drink after a light workout is not necessarily a necessary choice.
Rehydration solution powders must be diluted with exactly the amount of water specified in the instructions. Preparing a too concentrated drink will provide more minerals than intended. It is also important not to exceed the recommended daily dose or to consider other supplements being taken.
The pharmacist emphasizes that electrolyte preparations should not be used on the principle of “the more, the better.” Both deficiency and excess can be harmful to the body. People with kidney diseases, heart failure, high blood pressure, or those taking medications affecting potassium, sodium, and fluid balance should be especially cautious.
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