Gatorade. Liquid IV. Do you need extra electrolytes?

Electrolytes have a well-deserved reputation for helping ward off dehydration and muscle cramps. But these essential minerals are found in plenty of the foods you're probably already eating. So when might you need extra from sports drinks or powders? Here's what you need to know before opting for an electrolyte supplement like Liquid IV or an electrolyte drink like Gatorade.

What are electrolytes and why are they important?

Electrolytes are minerals. When they dissolve in water, they gain an electric charge. That might sound dangerous, but it's actually key to a number of crucial bodily functions, including maintaining hydration, balancing your pH (a measure of acid-base balance), transporting waste out of your cells, supporting nerve and muscle function, and stabilizing your blood pressure.

The most common electrolytes found in the body are:

• calcium
• chloride
• magnesium
• phosphorus
• potassium
• sodium.

Without these minerals, your body wouldn't be able to function properly.

What's in Gatorade, Liquid IV, and other electrolyte drinks?

Electrolyte drinks contain water and electrolytes like citric acid, salt, and potassium citrate. Some also have added vitamins such as vitamin C, and vitamins B₃, B₅, and B₆. But many electrolyte drinks also contain ingredients you may want to avoid, including a lot of sugar, other sweeteners, and artificial flavors and colors.

Electrolyte packets have similar ingredients aside from the water, which you mix in yourself. You can also find electrolytes in many other forms, including tablets, capsules, and scoopable powders.

When might you benefit from electrolyte drinks?

If you're eating a balanced diet and don't participate in extreme physical activity, you're probably getting all the electrolytes you need from the foods you eat. Leafy greens, beans, tofu, fruits, vegetables, and table salt are all good dietary sources of electrolytes. In fact, many people get too much sodium because it's an ingredient in so many prepared and processed foods.

Electrolyte drinks or supplements can be helpful if you're losing a lot of fluid through persistent vomiting or diarrhea. You might also need some extra electrolytes if you have a strenuous job or you frequently exercise at a high intensity, especially in hot or humid climates or at higher altitudes. That's because you lose electrolytes when you sweat.

What are the downsides of electrolyte drinks?

First, you may not need one. In many cases, water is all you need to stay hydrated. And money spent on unnecessary drinks or powders can add up over time.

Depending on the electrolyte drink you pick, you might also end up consuming a lot of sugar or sodium. This could have negative consequences for your overall health if you make sports drinks a habit, especially if you already have underlying health conditions like diabetes or high blood pressure.

Electrolyte drinks or plain water? Which to choose when you're exercising

Most of the time, plain water is fine for rehydrating during or after any moderate-intensity activity that lasts under an hour. If you're relatively inactive, plain water is the best beverage to drink throughout your day to stay hydrated.

Reserve sports drinks for rehydrating after high-intensity activity that lasts an hour or longer, during long workouts like a marathon, or throughout a full, physically demanding workday. You might also choose to reach for an electrolyte drink if you're exercising in hot or humid environments or at a higher altitude, or if you're sweating excessively while working out.