Electrolytes and Exercise: When Water (and Snacks) Are Enough

While electrolyte drinks can help you stay hydrated during prolonged activity, they're not always necessary or safe for everyone. If you have chronic kidney disease or take certain medications, such as ACE inhibitors or diuretics, check with your healthcare provider before using electrolyte products.

If you're active for under an hour, simple snacks like salted trail mix, pretzels, or dried fruit paired with water may be enough to keep your electrolytes balanced. These foods offer sodium and potassium—two key electrolytes lost through sweat—without the need for specialty drinks.

Traditional electrolyte drinks like Gatorade were developed to support hydration and performance by providing sodium and quickly absorbable carbohydrates. However, many newer products have cut down on sugar. While that may sound appealing, remember that a small amount of carbohydrates helps your body absorb fluid more efficiently—your body retains about 4 grams of water for every 1 gram of carbohydrates consumed.

If you opt for a no-sugar electrolyte product, pair it with a small, carb-rich snack like a banana, raisins, a granola bar, or half a peanut butter sandwich to support hydration and energy.

Also, check the label for caffeine—some products contain 100 mg per serving or more, which may not be ideal for those sensitive to stimulants.

Are you thinking of using coconut water? While it's rich in potassium, it lacks adequate sodium and contains high natural sugar. Diluting it and adding a pinch of salt can help, but it's not the most effective choice for electrolyte replacement.