{"id":357186,"date":"2025-08-19T16:04:09","date_gmt":"2025-08-19T16:04:09","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/357186\/"},"modified":"2025-08-19T16:04:09","modified_gmt":"2025-08-19T16:04:09","slug":"drinking-electrolytes-every-day-could-be-harmful-says-science","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/357186\/","title":{"rendered":"Drinking electrolytes every day could be harmful, says science"},"content":{"rendered":"

For many, an electrolyte drink<\/a> has become a daily staple. On social media, wellness influencers constantly post about their favourite brands and flavours \u2013 and it\u2019s starting to feel as though electrolytes are a health need rather than a want.<\/p>\n

However, NHS Doctor and marathon runner Dr Miranda Layton \u2013 also known as Dr Mimi Runs \u2013 has warned her followers about the potential risks of drinking too many electrolytes.<\/p>\n

In a recent reel on Instagram<\/a>, Dr Mimi, who regularly posts sports science content, shared a warning: \u2018Here is what the fitness industry doesn\u2019t want you to know: You might be drinking too many electrolytes. Most electrolyte drinks are high in sodium, which is just salt \u2013 the same stuff that we put on our food. Most people already get enough salt in their diet without factoring in all the salty electrolyte drinks. We know that too much salt in the blood over time can raise your blood pressure, but in the short term, overconsumption of electrolytes can cause dangerous changes to your heart rhythm \u2013 especially if you\u2019re not actually dehydrated.\u2019<\/p>\n

When <\/strong>should<\/strong> you drink electrolytes?<\/strong><\/p>\n

This isn\u2019t to say that all electrolytes are unnecessary. When you\u2019re exercising, often for long periods, your body\u2019s fluid balance can be affected, which can, in turn, impact your performance. \u2018Electrolytes are charged minerals like sodium, potassium and magnesium<\/a> that help your body to absorb fluids, contract muscles, transmit nerve signals and regulate pH levels,\u2019 says Sanjeev Pathak, a longevity expert and host of the Let\u2019s Grow Young podcast<\/a>. \u2018They\u2019re vital \u2013 but they\u2019re also easy to lose.\u2019<\/p>\n

As Pathak adds, \u2018while a balanced diet, lightly salted meals and drinking to thirst work for many, certain situations demand more intentional hydration\u2019. He says to consider an electrolyte drink \u2013 ideally in powder form, without gelling agents or fillers \u2013 in the following scenarios.<\/p>\n

Exercising in the heat<\/p>\n

Pathak says that you can lose up to 7g of sodium per day through sweat. \u2018Rehydrate with salty water to thirst to prevent dehydration and exercise-associated hyponatremia (low blood sodium).\u2019<\/p>\n

Cold or high-altitude training<\/p>\n

\u2018Both can disrupt your thirst response, which means that you may under-drink without realising it,\u2019 notes Pathak. \u2018Proactive fluid intake becomes critical.\u2019<\/p>\n

Low-carb or keto dieting<\/strong><\/p>\n

\u2018Low insulin levels on these diets trigger sodium loss through urination,\u2019 says Pathak. \u2018Combine this with naturally low-sodium whole foods and you\u2019re at risk of sodium deficiency. Translation: low carbers need more salt.\u2019<\/p>\n

In a 2015 study<\/a> investigating the effectiveness of salt supplementation during a Half Ironman triathlon, researchers found that athletes who supplemented with salt, plus other electrolytes and a sports drink, before and during the race, improved their race times by an average of 8%. The researchers also found that the salt supplementation helped to stimulate thirst, which meant that the athletes drank more and improved their hydration.<\/p>\n

There\u2019s also evidence to suggest that electrolyte supplementation can support exercise recovery. A recent study published in the Journal of Sports Science and Physical Education<\/a> investigated the impact of different pre-exercise hydration strategies for HIIT (high-intensity training), including water, electrolyte solutions and carbohydrate-electrolyte sports drinks. The randomised control trial of 60 athletes (30 men and 30 women, aged between 18 and 35) found that those who consumed carbohydrate-electrolyte sports drinks demonstrated significantly better performance and recovery outcomes than those who consumed water or electrolyte solutions alone.<\/p>\n

When <\/strong>shouldn\u2019t<\/strong> you drink electrolytes?<\/strong><\/p>\n

As with most aspects of nutrition, when it comes to electrolytes, balance is key. \u2018Excess can be just as harmful as deficiency,\u2019 says Pathak. \u2018Overdoing it can lead to arrhythmias, nerve dysfunction and organ damage. Balance is key. I recommend only supplementing with electrolytes when your body\u2019s losing more than food can replace.\u2019<\/p>\n

The dangers of overloading on electrolytes<\/strong><\/p>\n

Here, Pathak notes the most common electrolyte overloads and their symptoms.<\/p>\n