There’s one easy thing we can all do in the interests of our health and wellbeing, and that’s drink enough water. My fellow Vogue writer, Daisy Jones, recently committed to drinking 2.5 litres a day for a week, and found that she experienced improved mental clarity, and felt more productive and less sluggish – “Like a well-oiled machine in human form,” as she put it.
Photo: Royal Gilbert. Vogue Arabia, June 2024
As a dedicated water drinker myself, in recent years I’ve found ways to supercharge each sip. Bougie water bottles help – see Stanley’s new cross-body number – but electrolytes are what has really changed the game for me, and I’m far from the only one catching on. Google searches around electrolytes have rocketed in the last few months (the number of people asking, “Should you drink electrolytes every day” has spiked by 900 per cent, and the answer is yes, you can). Meanwhile, TikTok is full of people sharing their go-to electrolyte drinks and why they love them.
What are electrolytes and what do they do?
Electrolytes are minerals that help conduct electrical charge between our cells, and regulate numerous processes within the body. “They’re essential for fluid balance, blood pressure, tissue health, muscle function, mood, energy production, cognitive function and more,” explains Rhian Stephenson, nutritionist, naturopath and founder of Artah. “They’re best known for their role in hydration because they essentially help direct water where to go.”
On a more granular level, when electrolyte balance is high, fluid moves into the cell, but when it is low, fluid moves out of the cell. This means that we might be taking in litres of water, but if we are low on electrolytes, our hydration status won’t improve. Jack Atkinson, founder of new electrolyte brand Oshun, explains that ingesting electrolytes is not necessarily about drinking more water, but “about making your water work better for you”.
Sodium, calcium, potassium and magnesium (perhaps 2024’s most talked-about mineral), are all well-known examples of electrolytes, but Stephenson notes that chloride, phosphate and bicarbonate are also important. And while they’re gaining traction due to the fact they can assist with our hydration levels, actually they work on many levels of our health.
“Potassium is essential for blood pressure, cognitive health and nervous system function; magnesium is essential for mood, energy production and blood sugar regulation; and they’re also involved in the stress response,” explains Stephenson. “When we’re low on electrolytes, our stress response is triggered and, vice versa, when our stress response is triggered, it depletes electrolytes.” If you’re someone who exercises regularly, they’re also essential for muscular contraction and to help the body deal with inflammation, recovery, and any aches and pains post-workout.
Who actually needs electrolytes?
We all need electrolytes to function properly, but mostly we ingest them naturally via our diets. Examples of electrolyte-rich foods include bananas, sardines, cheese, spinach and beans, while unfiltered drinking water contains some, too.
Many of us don’t have perfectly balanced diets, so Stephenson recommends supplementation as a helpful option for many. “The data shows that adults in the UK don’t meet the recommended daily allowance (RDA) for potassium and magnesium through diet alone, which can contribute to fatigue, poor focus, stress, mood disruptions, headaches, muscle cramps, poor metabolic control and more,” she says. “The RDA also doesn’t factor in the increased electrolyte requirements prompted by exercise, chronic stress, inflammation, some medication, or whether or not you follow a special diet or are breastfeeding – all of which result in a far greater demand for electrolytes.”
f you’re someone who fasts or follows a low carbohydrate diet, for example, you’ll also need more electrolytes. Meanwhile, those who consume a diet high in ultra-processed foods (studies show that 57 per cent of UK adults’ daily energy intake comes from UPFs, which is incredibly high) might need some help, as their bodies will be lower in core minerals.
“If you’re not an athlete or training extremely heavily, be mindful of any electrolyte formulas that are high in sodium,” cautions Stephenson. “We generally get more than enough sodium from the diet, so these aren’t appropriate for everyone.”
When should you take electrolytes?
- In the morning to rehydrate, or if you’re following an intermittent fasting window
- Before, during or after a workout
- If you’re trying to reduce sugar consumption and you’re struggling with cravings and energy fluctuations
- Mid-afternoon to boost focus and concentration, especially if you’re trying to reduce your caffeine intake
- An electrolyte home remedy
While I’m a big fan of some of the supplements on the market (including my personal favourite, Artah’s Cellular Hydration), I have tried some home remedies too, and while they’re not quite as tasty, they can work. One easy way to get your electrolyte fix each morning is to squeeze some lemon into a glass of water, then add some sea salt, which is full of electrolytes. The TikTok community is obsessed with Celtic sea salt, but you can use any pure (non-processed) form of salt, including Himalayan.
What are the best electrolyte supplements?
Avoid any with added sugar, preservatives and artificial sweeteners, like aspartame or sucralose.
Originally published on Vogue.co.uk
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