WTF is an electrolyte beverage? Whether you’re curious about a hydration drink for your next workout or if electrolyte drinks should be on your weekly shopping list, here’s everything you need to know about electrolyte beverages and some of the best drinks for electrolytes.

What are electrolytes, and why are they important?

Let’s do a quick review. According to the National Academy of Sports Medicine (NASM), electrolytes are minerals that have an electrical charge to help transmit nerve impulses throughout the body. Adequate levels of electrolytes must be maintained to produce proper nerve function.

The four primary electrolytes involved in this process are magnesium, potassium, sodium, and water. Water, which is electrically conductive, can be considered the main electrolyte of the body because it’s involved in most scenarios of bodily function. Regarding muscle function, calcium, potassium, sodium, and water are the most essential.

All these essential electrolytes (calcium, potassium, sodium, and water) can be found in the foods we eat or achieved through supplementation. It’s important to note that electrolyte or water imbalances may lead to muscle cramps.

Should you try an electrolyte drink?

Do you really need an electrolyte drink? According to NASM, a hydration drink, such as an electrolyte drink, is commonly perceived as a go-to source for hydration, especially during physical activities like workouts at the gym. However, a hydration drink may not be necessary if you train at a low to moderate intensity for less than an hour a day.

You see, electrolytes drinks are designed to replenish fluid and electrolytes during prolonged periods of intense training. However, for shorter training sessions lasting less than one hour, especially when perspiration is low or minimal, water is likely sufficient for fluid replenishment.

The bottom line on whether or not electrolyte drinks are right for you depends on your activity level. According to NASM, exercise greater than 90 minutes requires some form of electrolyte mixes or tablets. Also, if the temperature is warmer or you’re perspiring heavily, you may need a hydration drink sooner.

Besides after long, intense workouts where you sweat a ton, there are also a few other times you may need more electrolytes. Mary Sabat, RD, founder of Body Designs by Mary, shares a few others including during an illness and after a night of drinking too much alcohol. Hangover foods, anyone?

Best drinks for electrolytes

When it comes to some of the best drinks for electrolytes, you can opt for beverages and foods that are naturally high in electrolytes. Two, in particular, include coconut water (such as Vita Coco) and watermelon juice.

Other fruit juices like grapefruit juice and orange juice naturally contain electrolytes, including potassium, shares Sabat, but it’s important to choose juices without added sugars or opt for freshly squeezed juices to avoid excessive sugar intake.

If you don’t want to channel the vibes of the tropics with electrolyte juices, you can always make your own electrolyte beverage by adding a pinch of salt (sodium) and a squeeze of citrus juice (potassium) to a bottle of water, notes Sabat. “This simple mixture can help replenish electrolytes in a pinch,” she says.

If a DIY electrolyte beverage isn’t your jam, then select from a variety of electrolyte-based brands. (Note that some premade electrolyte drinks can be high in sugar.) Common electrolytes found in these types of electrolyte beverages include calcium, chloride, magnesium, phosphate, potassium, and sodium, explains Sabat. My absolute favorite is Ultima, which I discovered through aSweatLife.

I love this brand because it’s free of sugar. Plus, the variety of flavors is so good. (I highly recommend Cherry Pomegranate or Raspberry — they’re perfect for adding to that emotional support water bottle you can’t live without.)

Some other brands include BODYARMOR LYTE, Cure, GOODONYA, Liquid I.V., LMNT, and WaterDrop.

You can also opt for popular sports drinks like Gatorade, Lucozade, or Powerade, shares Sabat, as these are specifically formulated to replenish electrolytes lost during physical activity. “They typically contain a balanced mix of potassium, sodium, and other electrolytes, along with carbohydrates for energy,” she says.

The bottom line on electrolyte drinks

Whether you need an electrolyte drink or a hydration beverage really comes down to your activity level as well as certain conditions like heat, humidity, and how much you’re sweating.

Electrolytes are important to our nervous system as well as the rest of our body functioning properly, so make sure you select one of the best drinks for electrolytes. That means one that is best for your needs and isn’t packed with additional ingredients and sugar.