If you've spent any time on social media lately, you've probably seen someone rip open a slender packet, pour it into a water bottle, shake it up, and chug it like magic. Electrolyte powders have become the go-to hydration hack for influencers, athletes, and everyday people alike. But are they all they’re cracked up to be?
The idea behind these powders is simple: water alone isn't always enough. Your body also needs electrolytes—charged minerals like sodium, potassium, and magnesium—to stay balanced and function properly. Of these, sodium is often the most talked about, and the most controversial.
Sodium plays a crucial role in helping your body absorb water, regulate muscle contractions, and maintain nerve function. But while sodium is essential, too much can be a problem—especially for people with certain health conditions. Some popular electrolyte powders contain up to 1,000 mg of sodium per serving, which is nearly half of the recommended daily limit. So who actually needs that much, and when?
Take Emily, a fitness coach in Los Angeles. She teaches five high-intensity workout classes a day, sweating buckets with each one. After a week of constant fatigue and lightheadedness, her nutritionist recommended she start adding high-sodium electrolyte powders to her post-workout water. Within days, her energy rebounded, and her recovery improved dramatically.
Most people get plenty of electrolytes from food—potassium from bananas, magnesium from nuts, calcium from dairy, and of course, sodium from nearly every packaged item on the grocery store shelf. But in certain situations, like extreme sweating, vomiting, or diarrhea, the balance can get thrown off. That’s when electrolyte powders can be genuinely helpful.
Popular brands like LMNT, Nuun, and Liquid IV offer a variety of blends, often heavy on sodium. LMNT contains a whopping 1,000 mg of sodium per stick, compared to 300 mg in Nuun and 500 mg in Liquid IV. For someone like Emily, that’s a good thing. For others, it might be too much.
According to U.S. dietary guidelines, the maximum recommended sodium intake for adults is 2,300 mg per day, but the average American consumes closer to 3,400 mg. This excess is linked to rising rates of high blood pressure and cardiovascular disease.
Dr. Gregory Katz, a cardiologist at NYU Langone Health, explains that sodium needs are highly individual. “It depends on your physical activity, how much you sweat, and whether you have conditions like high blood pressure or heart failure,” he says. “In those with hypertension, less sodium is usually better. But for very active people or those with POTS [Postural Orthostatic Tachycardia Syndrome], more sodium might be beneficial.”
Even non-athletes may need electrolyte support. Rachel, a kindergarten teacher in Chicago, caught a bad stomach virus that left her weak and dehydrated after several days of vomiting and diarrhea. Her doctor suggested she sip electrolyte drinks to help restore her sodium levels—and sure enough, she started feeling better after a couple of days.
Pregnant and breastfeeding individuals also have higher sodium needs. During pregnancy, blood volume expands significantly, and sodium helps regulate fluid balance. Breastfeeding mothers need proper hydration and minerals to maintain their milk supply.
That said, most people don’t need electrolyte powders on a daily basis. For office workers, casual exercisers, or those who take a 30-minute walk in the park, plain water is usually enough. Overloading on electrolyte powders, especially those with high sodium, could throw your body’s balance off in the opposite direction.
If you’re thinking about trying electrolyte powders, talk to a healthcare provider or registered dietitian who knows your health history. They can recommend products and dosages that make sense for your specific needs.
As for Emily, she still uses electrolyte powders daily—but only after long workouts. She’s also learned to look for signs that her body needs sodium, like salty-tasting sweat, a gritty feeling on her skin, or stinging eyes during a workout. “My sweat tells me when to rehydrate the smart way,” she says.
Your body is a finely tuned machine. Proper hydration isn’t just about drinking more water—it’s about knowing what your body needs, and when. Electrolyte powders can be a great tool—but only if used with intention.