Electrolytes are minerals—like sodium, potassium, magnesium, and calcium—that help regulate fluid balance, muscle contractions, and nerve signals. You naturally lose electrolytes through sweat, but most people don’t need to load up on electrolyte drinks all day.

When to Drink Electrolytes to Stay Hydrated

If you’re doing a long workout in a hot climate, supplemental electrolytes during or after exercise can help replace losses more quickly, according to Reuben Chen, MD , a board-certified sports medicine physician and chief medical advisor at Sunrider International.

“Consuming them during exercise helps replenish salts and minerals lost through sweat, maintaining fluid balance,” he added.

However, drinking plain water throughout the day is best for hydration, said McKale Montgom

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