{"id":371867,"date":"2026-03-07T00:40:19","date_gmt":"2026-03-07T00:40:19","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/371867\/"},"modified":"2026-03-07T00:40:19","modified_gmt":"2026-03-07T00:40:19","slug":"when-to-drink-electrolytes-for-max-benefits-according-to-rds","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/371867\/","title":{"rendered":"When to Drink Electrolytes for Max Benefits, According to RDs"},"content":{"rendered":"

In tubs, tablets, and grab-and-go packets, electrolytes are having a moment. Whether you hear the ads on podcasts, eye them at the grocery store, or watch influencers mix them into their oversized Stanley tumblers, they\u2019re pretty much everywhere you turn\u2014so much so that we\u2019re almost led to believe that drinking plain water<\/a> is a form of self-sabotage.<\/p>\n

A quick refresher, pun intended: Electrolytes are charged minerals that are responsible for regulating hydration, converting the nutrients we consume into energy, and regulating nerve and muscle function, says Maddie Pasquariello, MS, RDN<\/a>, a dietitian based in Brooklyn. Historically, they\u2019ve been associated with sports and recovery (shoutout to postgame mini Gatorades of yesteryear), but these days they\u2019re often touted as another essential in your daily wellness kit.<\/p>\n

Reality check: You probably don\u2019t need them on the regular. Per Pasquariello, we can usually get most of the electrolytes we need through a well-balanced diet. That said, there are a handful of instances in which supplementing could truly be worth it to help your body rehydrate more effectively. Here\u2019s when\u2014and how\u2014to do it.<\/p>\n

When should I supplement with electrolytes?<\/p>\n

Pasquariello says that electrolytes come most in handy during select workouts\u2014namely those that are high-intensity (like a long run, spinning class, or a sports game), super sweaty (think hot yoga), and\/or over an hour long. Anything else that significantly raises your heart rate or sweat output\u2014be it an infrared sauna session or simply existing on a sweltering summer day\u2014could also warrant supplementing. \u201cAnother key scenario in which someone might wish to supplement is if you\u2019ve experienced a prolonged period of vomiting or diarrhea,\u201d Pasquariello adds, as both result in a loss of fluid and minerals.<\/p>\n

Emmaline Rasmussen, MS, RDN<\/a>, a dietitian based in Los Angeles, says that it\u2019s also a good idea to take electrolytes before and after flying to combat the desert-dry cabin air, which may accelerate dehydration (especially on long-haul flights). \u201cThose who are dieting, and particularly those on specific diets that can increase risk of dehydration or otherwise affect fluid and electrolyte balance\u2014including keto<\/a>, intermittent fasting<\/a>, and taking GLP-1 medications<\/a>\u2014can also benefit from supplementing with electrolytes,\u201d she adds.<\/p>\n

Of course, it also helps to know what dehydration actually looks and feels like. Per the Mayo Clinic<\/a>, signs and symptoms include extreme thirst, dizziness, confusion, tiredness, and minimal or dark-colored urine. If plain water doesn\u2019t seem to help, electrolytes could help you out.<\/p>\n

Is there a best time of day to drink electrolytes?<\/p>\n

Unless you\u2019re an elite athlete or are powering through seriously hot and humid conditions<\/a>, you likely don\u2019t need to take electrolytes like clockwork, and thus don\u2019t have to integrate them into your daily lineup. There\u2019s also no single time of day when it\u2019s preferable to supplement, but you can time your intake strategically with certain dehydrating activities and events.<\/p>\n