Should You Be Taking Electrolyte Tablets? Here’s What Nutrition Experts Say

Electrolytes may not be cool forms of electricity (even if the word sure sounds like it!)—but they do act like electricity in your body, giving you a healthy charge. And they’re essential for maintaining proper fluid balance, supporting muscle and nerve function, and regulating other chemical reactions. Basically, electrolytes help your body move and keep you alive.

An adult’s body is about 60% water, according to the Cleveland Clinic, meaning “nearly every fluid and cell in your body contains electrolytes.” Some key electrolytes are common minerals such as sodium, potassium, magnesium, chloride, and calcium.

To stay healthy, you should consume food or beverages that provide these much-needed minerals. Even though it’s usually possible to get enough electrolytes in your diet, it may be helpful to take a product designed to give you a boost, especially for people who have an electrolyte imbalance or who sweat often. These products include electrolyte beverages, drops, tablets, capsules, powders, drink mixes, and more.

Electrolyte tablets, in particular, are convenient and easy to carry. But do most people need to regularly consume them?

What are electrolyte tablets?

Like electrolyte powders, electrolyte tablets are “formulated to be dissolved in water, while others are to be chewed or swallowed,” says Cynthia Sass, MPH, MA, RD, CSSD, a registered dietitian and board-certified sports dietitian. She notes, “They’re often marketed to athletes and active people because sweat contains not just fluid, but also electrolytes.”

“Electrolyte tablets are not really different than electrolyte powders, although some powders also provide carbohydrate,” explains Heidi Skolnik, MS, CDN, FACSM, a sports nutritionist with the Women’s Sports Medicine Center at Hospital for Special Surgery and Fellow with the American College of Sports Medicine.

And the influence of these tablets seems to be trending. According to Verified Market Reports, the electrolyte capsules market (which includes tablets) was valued at $250 million in 2024, but it’s projected to grow to $750 million by 2033.

Do all electrolyte tablets offer the same electrolytes?

It’s important to note that not all electrolyte tablets are nutritional equals. They can contain varying amounts of sodium, potassium, magnesium, chloride, and calcium. Sass cautions that some tablets may contain some electrolytes and not others—and there can be unnecessary sweeteners included.

Why we lose electrolytes when we sweat

STEVE PREZANT/GETTY IMAGES

Sweat—which is a fluid mostly made of water and sodium—is your body’s way of cooling down, which helps regulate temperature. But, in doing so, your body releases water and electrolytes from the body.

Some people in particular are heavy or “salty” sweaters, losing more electrolytes during vigorous exercise, humid weather, or simply due to heredity reasons. But you don’t need to be working out or laying in the sun to be lose them, as anyone can lose electrolytes with a fever, vomiting, or diarrhea, says University of Washington Medicine.

Restoring minerals lost in sweat is essential for maintaining electrolyte balance, thereby keeping proper hydration, muscle contraction, and energy. Sass cautions if “salty” sweaters drink plain water (which is low in electrolytes), blood electrolyte levels may become too diluted. In particular, if sodium levels in the blood get too low, this imbalance can lead to hyponatremia, potentially causing confusion, muscle spasms, and other serious complications, according to the Mayo Clinic.

Do you really need electrolyte tablets?

Don’t conflate staying hydrated with replenishing electrolytes. “Everyone needs to stay hydrated; not everyone needs extra electrolytes,” advises Skolnik.

Here’s who might benefit from electrolyte tablets:

• Endurance athletes or sports/gym enthusiasts: Electrolyte tablets may be beneficial during or after prolonged activity, like running for one hour or more.
• Workers in hot climates: Outdoor workers, especially those working in hot, humid climates, might need additional electrolytes.
• People recovering from an illness: If someone’s experiencing dehydration because of diarrhea or vomiting, electrolytes can be part of a rehydration effort.

For most everyday people, however, extra electrolytes aren’t usually necessary when regularly drinking water and eating a balanced diet, including salted foods.

Signs you might benefit from electrolyte tablets

If you answer “yes” to any of the following, you may be a candidate for replacement electrolytes:

• Do you drink excessive amounts of water?
• Do you notice a white residue on your skin or clothing due to excessively salty sweat?
• Do you experience dizziness, lightheadedness, or weakness?
• Do you experience persistent fatigue during exercise?
• Do you eat too “clean” without getting adequate dietary sodium? (This is rare.)

The Cleveland Clinic notes other potential signs of an electrolyte imbalance can include confusion, irritability, diarrhea or constipation, nausea or vomiting, headaches, irregular or fast heart rate, muscle cramps or spasms, and numbness or tingling in your extremities.

Still, having any of these symptoms doesn’t always indicate added electrolytes are necessary.

Are there any risks or downsides?

“You can overdo electrolytes,” says Skolnik. Symptoms can range from gastric upset, nausea, vomiting, and diarrhea to irregular heartbeat, muscle weakness, and a negative impact on brain function.

Electrolytes do more than just regulate fluid balance—”and fluid balance does more in our body than just help with sweat rates,” says Skolnik. “It plays a role in muscle contractions/function, including heart rate.”

How to use electrolyte tablets safely and effectively

• Along with fluids, use electrolyte replacements before, during, or after exercise, especially when sweating a lot or exercising in heat.
• Look for tablets with a good electrolyte balance and minimal added sugars or unnecessary ingredients.
• Follow directions. Seek personalized advice from your primary care provider (PCP) or a dietitian, especially if you’re curbing your sodium intake.
• Be smart. Electrolyte replacements without fluids won’t help hydration. When you’re seriously dehydrated, they’re not a substitute for proper medical care.

For daily wellness insights, sign up for The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Here’s more:

• 6 Ways to Sweat Less in the Summer
• Sweat Pimples: How To Treat and Prevent Them, from a Board-Certified Dermatologist
• 7 Best Foods to Prevent Dehydration, from Nutrition Experts
• 5 Signs Your Excessive Sweating Is More Than Just Embarrassing