In This ArticleView AllIn This ArticleFactors Affecting Electrolyte AbsorptionBest Time to Drink ElectrolytesElectrolyte Sources and Recommendations
In This ArticleView All
View All
In This Article
Factors Affecting Electrolyte Absorption
Best Time to Drink Electrolytes
Electrolyte Sources and Recommendations
Electrolytes charge up your muscles—literally. They’re minerals—sodium, potassium, calcium, chloride, phosphate and bicarbonate—that every cell relies on to function well.“Electrolyteshelp generate and transmit electrical impulses across cell membranes, which are necessary for muscle contractions, nerve impulses and heart function,” saysKatie Emerson, M.S., RD, a registered dietitian and sports nutrition expert.These minerals also help maintain fluid balance in your body.Electrolyte imbalances can lead to muscle cramps, heartbeat irregularities and fatigue, among other health issues.
While you can get electrolytes from food, you can also sipelectrolyte drinksto stay hydrated. But when is the best time to drink electrolytes for maximum absorption? And what factors can affect your body’s ability to use these electrolytes? We spoke with a sports nutrition expert to find out. Here’s what you need to know.
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In addition your diet, the supplements and medications you’re taking and overall health influence electrolyte absorption and balance, says Emerson. As an example, medications such as antibiotics, diuretics, laxatives, corticosteroids and chemotherapy drugs can cause an electrolyte imbalance.
Best Time to Drink Electrolytes for Maximum Absorption
The best time to drink electrolytes for maximum absorption depends on your needs and activity level. While drinking electrolytes throughout the day can help maintain an optimal balance, timing your electrolyte consumption can significantly impact how your body absorbs them—especially before, during and after physical activity.
Weather matters here, too. Drinking electrolytes is critical in hot and humid conditions. Sweating increases the loss of electrolytes, particularly sodium andpotassium.Ever touched your skin after sweating a lot and felt a dried grit on your skin? That’s sodium.
And finally, bump up the fluid and electrolytes if you’re sick. “Symptoms associated with being sick, such as vomiting, diarrhea or excessive sweating from a fever, all result in the loss of electrolytes and fluid,” says Emerson. “Even though it may be unpleasant to consume electrolyte-rich beverages while ill, it should be prioritized to help compensate for the loss,” she says.
Next time you’re on the hunt for a quality electrolyte beverage, here are some options to consider:
The Bottom Line
Electrolyte drinks are a popular choice for staying hydrated and maintaining electrolyte balance, especially for those with active lifestyles, an illness or needing quick hydration. Drinking electrolytes—in forms like coconut water, sports drinks or homemade beverages—can help prepare your body for physical activity, replenish essential minerals lost through sweat during exercise or illness, support post-exercise recovery and lower injury risk.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Shrimanker I, Bhattarai S.Electrolytes. In:StatPearls. StatPearls Publishing; 2023.Ernstmeyer K, Christman E.Fluids and Electrolytes. In:Nursing Fundamentals; 2021.Armstrong LE, Johnson EC.Water Intake, Water Balance, and the Elusive Daily Water Requirement.Nutrients. 2018;10(12):1928. doi:10.3390/nu10121928National Library of Medicine.Water Toxicity.Swift SL, Drexler Y, Sotres-Alvarez D, et al.Associations of sodium and potassium intake with chronic kidney disease in a prospective cohort study: findings from the Hispanic Community Health Study/Study of Latinos, 2008-2017.BMC Nephrol. 2022;23(1):133. doi:10.1186/s12882-022-02754-2Centers for Disease Control and Prevention.Sodium, Potassium and Health.Veniamakis E, Kaplanis G, Voulgaris P, Nikolaidis PT.Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports.Int J Environ Res Public Health. 2022;19(6):3651. doi:10.3390/ijerph19063651Judge LW, Bellar DM, Popp JK, et al.Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers.J Hum Kinet. 2021;79:111-122. doi:10.2478/hukin-2021-0065Baker LB, De Chavez PJD, Ungaro CT, et al.Exercise intensity effects on total sweat electrolyte losses and regional vs. whole-body sweat [Na+], [Cl-], and [K+].Eur J Appl Physiol. 2019;119(2):361-375. doi:10.1007/s00421-018-4048-zO’Brien BJ, Bell LR, Hennessy D, et al.Coconut Water: A Sports Drink Alternative?Sports (Basel). 2023;11(9):183. doi:10.3390/sports11090183
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Shrimanker I, Bhattarai S.Electrolytes. In:StatPearls. StatPearls Publishing; 2023.Ernstmeyer K, Christman E.Fluids and Electrolytes. In:Nursing Fundamentals; 2021.Armstrong LE, Johnson EC.Water Intake, Water Balance, and the Elusive Daily Water Requirement.Nutrients. 2018;10(12):1928. doi:10.3390/nu10121928National Library of Medicine.Water Toxicity.Swift SL, Drexler Y, Sotres-Alvarez D, et al.Associations of sodium and potassium intake with chronic kidney disease in a prospective cohort study: findings from the Hispanic Community Health Study/Study of Latinos, 2008-2017.BMC Nephrol. 2022;23(1):133. doi:10.1186/s12882-022-02754-2Centers for Disease Control and Prevention.Sodium, Potassium and Health.Veniamakis E, Kaplanis G, Voulgaris P, Nikolaidis PT.Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports.Int J Environ Res Public Health. 2022;19(6):3651. doi:10.3390/ijerph19063651Judge LW, Bellar DM, Popp JK, et al.Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers.J Hum Kinet. 2021;79:111-122. doi:10.2478/hukin-2021-0065Baker LB, De Chavez PJD, Ungaro CT, et al.Exercise intensity effects on total sweat electrolyte losses and regional vs. whole-body sweat [Na+], [Cl-], and [K+].Eur J Appl Physiol. 2019;119(2):361-375. doi:10.1007/s00421-018-4048-zO’Brien BJ, Bell LR, Hennessy D, et al.Coconut Water: A Sports Drink Alternative?Sports (Basel). 2023;11(9):183. doi:10.3390/sports11090183
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Shrimanker I, Bhattarai S.Electrolytes. In:StatPearls. StatPearls Publishing; 2023.Ernstmeyer K, Christman E.Fluids and Electrolytes. In:Nursing Fundamentals; 2021.Armstrong LE, Johnson EC.Water Intake, Water Balance, and the Elusive Daily Water Requirement.Nutrients. 2018;10(12):1928. doi:10.3390/nu10121928National Library of Medicine.Water Toxicity.Swift SL, Drexler Y, Sotres-Alvarez D, et al.Associations of sodium and potassium intake with chronic kidney disease in a prospective cohort study: findings from the Hispanic Community Health Study/Study of Latinos, 2008-2017.BMC Nephrol. 2022;23(1):133. doi:10.1186/s12882-022-02754-2Centers for Disease Control and Prevention.Sodium, Potassium and Health.Veniamakis E, Kaplanis G, Voulgaris P, Nikolaidis PT.Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports.Int J Environ Res Public Health. 2022;19(6):3651. doi:10.3390/ijerph19063651Judge LW, Bellar DM, Popp JK, et al.Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers.J Hum Kinet. 2021;79:111-122. doi:10.2478/hukin-2021-0065Baker LB, De Chavez PJD, Ungaro CT, et al.Exercise intensity effects on total sweat electrolyte losses and regional vs. whole-body sweat [Na+], [Cl-], and [K+].Eur J Appl Physiol. 2019;119(2):361-375. doi:10.1007/s00421-018-4048-zO’Brien BJ, Bell LR, Hennessy D, et al.Coconut Water: A Sports Drink Alternative?Sports (Basel). 2023;11(9):183. doi:10.3390/sports11090183
Shrimanker I, Bhattarai S.Electrolytes. In:StatPearls. StatPearls Publishing; 2023.
Ernstmeyer K, Christman E.Fluids and Electrolytes. In:Nursing Fundamentals; 2021.
Armstrong LE, Johnson EC.Water Intake, Water Balance, and the Elusive Daily Water Requirement.Nutrients. 2018;10(12):1928. doi:10.3390/nu10121928
National Library of Medicine.Water Toxicity.
Swift SL, Drexler Y, Sotres-Alvarez D, et al.Associations of sodium and potassium intake with chronic kidney disease in a prospective cohort study: findings from the Hispanic Community Health Study/Study of Latinos, 2008-2017.BMC Nephrol. 2022;23(1):133. doi:10.1186/s12882-022-02754-2
Centers for Disease Control and Prevention.Sodium, Potassium and Health.
Veniamakis E, Kaplanis G, Voulgaris P, Nikolaidis PT.Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports.Int J Environ Res Public Health. 2022;19(6):3651. doi:10.3390/ijerph19063651
Judge LW, Bellar DM, Popp JK, et al.Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers.J Hum Kinet. 2021;79:111-122. doi:10.2478/hukin-2021-0065
Baker LB, De Chavez PJD, Ungaro CT, et al.Exercise intensity effects on total sweat electrolyte losses and regional vs. whole-body sweat [Na+], [Cl-], and [K+].Eur J Appl Physiol. 2019;119(2):361-375. doi:10.1007/s00421-018-4048-z
O’Brien BJ, Bell LR, Hennessy D, et al.Coconut Water: A Sports Drink Alternative?Sports (Basel). 2023;11(9):183. doi:10.3390/sports11090183
