These little charged minerals are super hydration helpers, but are often misunderstood. You’ve probably heard of them in a sports drink or gym context, but they’re also essential for everyday hydration. 

As Natalie Rouse, Registered Associated Nutritionist (ANutr) and Head of Nutrition at Free Soul explains, “Electrolytes are often thought of as something only athletes drink, but they are important for all of us to keep topped up, especially when levels may be depleted by lifestyle factors or excess sweating. They help regulate fluid balance, nerve signals, and muscle contractions. So, even mild depletion can leave you feeling tired and foggy”.

So, when should you drink electrolytes? From intense exercise to soaring temperatures, here’s when (and why) to reach for a boost. 

Workouts

When you push yourself through spin or a tough hike, you lose fluids and minerals like sodium and magnesium through sweat. While water is essential, it isn’t always enough to keep you hydrated. Drinking electrolytes during and after workouts helps replace what’s lost, so you can stay energised and go that extra mile. 

Hot days & heatwaves

When temperatures rise, your body works overtime to stay cool, meaning more sweat and faster fluid loss. Adding electrolytes to your water supports your body as it handles the heat, helping maintain fluid balance and prevent the physical and mental fatigue that can come with dehydration.

Travel days

Long-haul flights and other travel-related disruptions can throw off your hydration routine, leaving you feeling sluggish and out of sorts. Drinking electrolytes on these days gives your body the necessary fuel to keep going and stay fresh, even with hours spent in low cabin humidity or at the airport. 

After a night out 

When the night goes long and the drinks are flowing, dehydration often follows the next morning. Drinking plenty of water is a must, but including electrolytes makes sure that any sodium, potassium, and other minerals lost get replenished, helping you bounce back faster. 

“There’s no single best time to drink electrolytes,” says Natalie. “The most important thing is to listen to your body and give yourself a boost, especially when you’ve lost a lot of fluid through sweat or any disruption to your usual hydration routine. Whenever you drink them, they are best sipped slowly, rather than drunk all in one go”. 

What to look for in an Electrolyte supplement

Here’s the thing: there’s a vast difference in the quality and content of different electrolyte supplements. Some are clean and beneficial, others are packed with sugar and mystery ingredients. Ideally, any electrolyte supplement should tick these boxes:

• Clean, simple ingredients – Avoid powders and drinks overloaded with sugar and a bunch of unpronounceable ingredients
• Suitable for everyday use – Some formulas are designed for endurance athletes, and may contain high sodium or stimulants like caffeine that are great for marathon day, but not so much for your Monday morning meeting
• Female-friendly formulas – Look for blends that have been designed for women, with supportive extras like vitamins and minerals
• Convenience – Individual sachets make it easier to keep your electrolytes topped up, as they’re easy to stash in your bag, desk drawer, or anywhere else

“Too much sugar or caffeine can work against what your electrolyte blend is trying to do,” says Natalie. “Sugar can cause your blood glucose to spike and crash, while too much caffeine can have a diuretic effect, increasing fluid loss in some people. If you’re using electrolytes to support proper hydration, a clean, low stimulant formula is the better choice”.

Key minerals and their roles

From muscle contractions to fluid balance, electrolytes do a lot for our bodies. Here are the minerals to look out for in an electrolyte supplement, and what their roles are

Potassium

Helps regulate fluid balance and supports normal nerve and muscle function. Low levels can leave you feeling tired, weak, and cramping, especially after exercise. 

Sodium

Contributes to hydration by helping your body retain water and absorb nutrients, and supports normal nerve and muscle function. Without enough, dehydration can hit even harder and you may feel worse for wear.

Magnesium

Plays a role in electrolyte balance, reducing tiredness and fatigue, and contributes to normal muscle function. If you’re feeling drained, foggy, or prone to headaches after excess sweating, low magnesium might be a factor. 

Calcium

Essential for bones, yes, but Calcium also supports muscle contractions, normal nerve signalling, and energy metabolism. If your calcium levels dip, you may feel more tired or experience muscle tightness and cramping. 

Chloride

Works alongside sodium and potassium to maintain fluid balance, and contributes to normal digestion by supporting stomach acid production. If chloride is low, you may still feel dehydrated even after drinking plenty of water. 

Powder vs Tablets vs Drinks: Which should you choose?

You can get electrolytes in various forms, but which one is best for you? That depends on your needs, but here’s the need-to-know on powder, tablets, and electrolytes.

How Free Soul Hydrate fits in

We created Free Soul Hydrate electrolyte powder with women’s health in mind. It’s a clean formula that only delivers what you need in a simple, enjoyable blend. Here’s what makes it different:

Essential electrolytes – Sodium, Potassium, Magnesium, and Calcium support your body’s absorption and retention of fluid, along with normal nerve and muscle function

Complementary vitamins – Added Vitamin C and Zinc support immune health, normal collagen production, and skin and hair health. 

Zero sugar – We’ve skipped the sugar spike and kept only the good stuff in Hydrate

Simple convenience – Individual sachets are easy to take on the go and just pop into a bottle or glass of water

Light and refreshing – Hydrate comes in a range of delicious flavours that are easy to drink

Natalie says, “Knowing when to use electrolytes can make all the difference in how your body functions, including energy, focus, and recovery. A clean, convenient blend like Hydrate ensures you’re getting the key minerals your body needs, exactly when it needs them.”

Related reads 

Understanding electrolytes: What are they and why do we need them?

Electrolyte Powder Benefits

Electrolytes: Not Just For Athletes