Do I need a sports drink filled with electrolytes just to take a walk?

It doesn’t seem that long ago when water was all one needed for proper hydration. But if all the promotions I hear on podcasts or streaming are to be believed, I’m going to dry out and shrivel if I don’t use some type of electrolyte enhancement.

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The electrolyte drink and powder business has grown into an $11 billion industry in the United States; in the last year, it’s increased 30%. The ad campaigns throw out terms like cellular hydration and immunity support. Who doesn’t want that? The big question is who needs it?

Electrolytes are minerals like chloride, sodium, magnesium, calcium and potassium. They help regulate nerve and muscle function, maintain a good balance of acids and bases and have a role in hydration.

They are essential and for most of us we get what we need through foods, particularly fruits and vegetables. There are situations where extra electrolytes are necessary.

The great-grandmother of electrolyte drinks is Gatorade. It was developed in 1965 at the University of Florida. The team first used Gatorade in a game against LSU played in Louisiana, where the temperature soared to 102 degrees.

The LSU players were worn out by the second half, but the Gatorade-fueled underdog Gators stayed strong and won the game.

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So for anyone engaged in strenuous and sweaty physical activity, an electrolyte drink would be beneficial in replacing the electrolytes lost in sweat. Hot yoga, long bike rides and runs in the South Florida heat are activities where an electrolyte drink might lead to a quicker recovery.

If one is unfortunate enough to experience food poisoning or any illness that is accompanied by vomiting or diarrhea, replacing electrolytes is essential for recovery.

Heavy alcohol intake can lead to some degree of dehydration and a pounding headache in the morning. Having an electrolyte drink in the morning or perhaps before bed might alleviate some of that pain.

If you don’t fall into the above categories, you don’t need these products. But if you enjoy the taste, go ahead. I recommend looking for ones without added sugars and without excessive sodium.

Sheah Rarback MS, is a dietitian nutritionist in private practice in Miami, Florida [email protected]

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