Electrolytes vs Plain Water: When to Drink Each One
For most of the day, plain water is all you need. An electrolyte drink makes more sense when you sweat a lot: during exercise that runs past an hour, on long hot days outdoors, or after a sweaty workout in the heat. Water alone does not contain a significant amount of electrolytes, so those are the times to add them.
What electrolytes are
MedlinePlus, from the US National Library of Medicine, describes electrolytes as minerals in your blood and other body fluids that carry an electric charge. The common ones are sodium, potassium, calcium, magnesium, chloride and phosphorus.
They help control how much water is in your body, the acidity of your blood, and how your nerves and muscles work. You lose some of them when you sweat. MedlinePlus notes that you replace them by drinking fluids that contain electrolytes, because water alone does not contain a significant amount.
Why water is the default
Water is the foundation of hydration. Every cell and organ in your body needs it to work. MedlinePlus gives a general guide of 91 to 125 fl oz (2.7 to 3.7 liters) of water a day for adults, counting water from both food and drinks. Your own needs depend on your sex, weight, age, activity level and health.
There is no single number of glasses that fits everyone. MedlinePlus suggests a few simple habits instead:
- Drink when you feel thirsty.
- Have a drink with each meal.
- Choose water over sweetened drinks, which can add a lot of calories.
- Sip through the day, since thirst can change as you get older.
Food helps too. Soup, fruit, vegetables, milk, tea and coffee all add water to your day.
When plain water is enough
On most days, water does the job on its own. That includes:
- A normal day. Desk work, errands, school runs and light chores.
- Meals. Food already brings sodium, potassium and other minerals.
- Short workouts. MedlinePlus says water is best for the first hour of exercise.
- Light activity in mild weather. A walk or an easy bike ride.
When an electrolyte drink helps
Electrolytes become more useful when you lose more of them in sweat. MedlinePlus guidance points to a few clear moments:
- Exercise past the first hour. In its guide to nutrition and athletic performance, MedlinePlus says water is best for the first hour, and switching to a drink with electrolytes after that helps you get enough of them.
- Long sessions in the heat. In its advice on avoiding overheating during exercise, MedlinePlus says water is your best choice for less intense workouts, and a sports drink can help if you will exercise for a couple of hours. These drinks replace salts and minerals as well as fluid.
- Heavy sweating. MedlinePlus lists heavy sweating, and not drinking enough fluids during intense exercise or very hot weather, among the causes of an electrolyte imbalance.
Outside of exercise, a long day working outside in summer or a travel day when you forget to drink can also be a good time for a glass with electrolytes.
A quick guide
| Situation | Plain water | Electrolyte drink |
|---|---|---|
| Normal day at home or work | Yes | Not needed |
| With meals | Yes | Not needed |
| Workout under an hour | Yes | Optional |
| Workout past an hour | Yes, before and during | Helpful after the first hour |
| A couple of hours of exercise in the heat | Yes | Helpful |
| Long hot day outdoors | Yes | Helpful |
How to tell you are drinking enough
MedlinePlus offers simple checks for active days:
- Drink before, during and after exercise, even if you do not feel thirsty.
- Light or very pale yellow urine is a sign you are getting enough fluid.
- Before a workout, about 20 oz (2 1/2 cups) of water 1 to 2 hours ahead is a good start.
- During and after, keep sipping, about 120 to 240 mL (4 to 8 oz) every 15 to 20 minutes.
More is not always better
Balance matters in both directions. MedlinePlus lists drinking too much water as one cause of an electrolyte imbalance, along with not drinking enough during intense exercise.
Electrolyte drinks also add sodium to your day. The FDA says the Daily Value for sodium is less than 2,300 mg, and that Americans eat about 3,400 mg a day on average. So check the sodium on any mix you use, and follow the daily limit on its label.
Where HydraZen fits
HydraZen is our everyday electrolyte drink mix, made to go with water rather than replace it. Each scoop (5.4 g) adds 200 mg of potassium, 100 mg of sodium, 40 mg of calcium and 20 mg of magnesium, plus seven B vitamins. It has 10 calories, no sugar and no caffeine, in every flavor. Mix one scoop into 14 to 20 oz of water, or two scoops into 28 to 40 oz. The label says not to have more than 5 scoops in 24 hours.
With 100 mg of sodium per scoop, HydraZen is a lighter mix. For long, very sweaty sessions, keep drinking plenty of water alongside it. For a closer look at each ingredient, read What's in HydraZen? Nuvazen products are made in FDA-registered, GMP-compliant facilities, with a Certificate of Analysis (COA) for every product.
Who should check with a doctor first
HydraZen's label says it is not intended for people with a medical condition. Talk to your doctor before using any electrolyte mix if you are pregnant or nursing, take any medicine, or have been told to limit sodium or potassium.
If you have severe vomiting or diarrhea, call your doctor. MedlinePlus lists both as causes of an electrolyte imbalance.
In hot weather, watch for signs of heat illness. MedlinePlus lists heavy sweating, tiredness, thirst and muscle cramps as early signs. Extreme confusion, a seizure or passing out are signs of heatstroke, which is an emergency: call 911.
Related reading: Low-Sodium vs High-Sodium Electrolyte Mixes and How Many Electrolyte Drinks a Day Do You Need?
Frequently asked questions
Is it OK to drink electrolytes every day?
For many people, a glass on active or hot days fits well. Most of what you drink can still be plain water. Follow the serving size and daily limit on the label, and ask your doctor first if you have a health condition.
Do electrolyte drinks hydrate better than water?
Not on a normal day. Water is the foundation of hydration. Electrolytes help replace minerals you lose when you sweat a lot, such as after the first hour of exercise.
Should I drink electrolytes before a workout?
Start with water. MedlinePlus suggests about 20 oz of water 1 to 2 hours before you exercise. If your session will run past an hour, an electrolyte drink can help after the first hour.
Can I drink electrolytes on a rest day?
You can, but you may not need to. On a quiet day, water and regular meals usually cover it. A glass can still make sense on a hot day spent outside.
Sources: MedlinePlus, Electrolytes; MedlinePlus, Water in diet; MedlinePlus, Nutrition and athletic performance; MedlinePlus, How to avoid overheating during exercise; MedlinePlus, Fluid and Electrolyte Balance; FDA, Sodium in Your Diet.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
