There is a sachet for every thirst now. Gym bag. bedside table. pram cup holder. We have turned hydration into a lifestyle. As someone living with stage 4 oesophageal cancer, I care deeply about what goes in the glass. I also know how easy it is to reach for a “clean” fix when you feel depleted. Some electrolyte mixes can be genuinely useful in the right context. Others add salt or sugar or vitamins you do not need – and in some cases, should avoid. This is a patient-first look at when electrolytes help, when they harm, and what I personally use. No drama. Just evidence, context, and a few clear next steps.
Heads up: none of this is medical advice. It is a field guide you can take into clinic and adapt with your team.
What electrolytes actually are – and why context matters
Electrolytes are charged minerals like sodium, potassium, and magnesium. They maintain fluid balance, fire nerves, and let muscles contract. You lose them in sweat, urine, and through the gut if you are ill. If you are training long or hard, working in heat, or have vomiting or diarrhoea, extra electrolytes can be appropriate. If you are sedentary, live in a cool climate, and already eat a salt-heavy modern diet, routine high-dose mixes are often unnecessary. Sports-medicine groups frame it simply: match intake to loss. Endurance work in heat is not the same as a desk day. That distinction matters. https://www.nsca.com/education/articles/kinetic-select/hydration-and-performance/ https://www.gssiweb.org/sports-science-exchange/article/sse-122-sodium-ingestion-thirst-and-drinking-during-endurance-exercise
Two-minute decision tree – should you use electrolytes today
- Are you exercising 60-90 minutes or more, or training in heat
Yes → consider a zero-sugar electrolyte matched to sweat loss.
No → skip sachets. - Are you ill with vomiting or diarrhoea
Yes → use pharmacist-standard ORS as directed.
No → skip ORS. - On ACE inhibitors or ARBs or spironolactone, or have kidney issues
Yes → avoid potassium-containing mixes without medical guidance.
No → proceed with caution. - Mostly a desk day
Yes → water, food, and optionally a pinch of mineral sea salt.
No → see first bullet.
Bottom line: match intake to real losses. Do not “supplement boredom.”
Where these products genuinely help
- Long, hot, sweaty training or work.
During endurance exercise, typical sports formulations supply roughly 460-1,150 mg sodium per litre plus smaller amounts of potassium and magnesium. That supports absorption and helps stave off hyponatraemia in heavy sweaters. Start conservative and titrate to your sweat rate.
https://www.gssiweb.org/sports-science-exchange/article/sse-122-sodium-ingestion-thirst-and-drinking-during-endurance-exercise https://www.germanjournalsportsmedicine.com/fileadmin/content/archiv2020/Heft_7-8-9/DtschZSportmed_Position_Stand_Mosler_Fluid_Replacement_in_Sports_2020-7-8-9.pdf - Short-term illness with fluid loss.
Clinically, oral rehydration solutions use sodium-glucose cotransport to pull water across the gut. The WHO reduced-osmolarity formula contains about 75 mmol/L sodium and 75 mmol/L glucose for diarrhoeal illness – not a daily wellness drink, but essential when unwell.
https://iris.who.int/bitstream/handle/10665/69227/WHO_FCH_CAH_06.1.pdf https://pubmed.ncbi.nlm.nih.gov/8551420/
Where they can quietly harm
1) Sodium load on top of an already salty diet
In the UK, adults are advised to keep salt intake at 6 g per day or less – about 2.4 g sodium. Most of us exceed that without adding a single sachet. High salt intake raises blood pressure and cardiovascular risk at the population level. Now add a stick that delivers 750-1,000 mg sodium in one go and you can see the problem for everyday users.
https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/ https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/salt
Balanced context – the salt debate matters. Public-health targets are set to protect most people most of the time. There is ongoing scientific debate about very low sodium intakes in some cohorts, with several large analyses suggesting a J- or U-shaped curve – highest risk at very high intakes, but also possible risk at very low intakes – and a trough somewhere in the middle. Measurement bias and confounding are real issues in these studies, but they are frequently cited to argue for individualisation rather than a single ceiling for everyone. My take is simple and safe: use ≤6 g salt/day as a default, then individualise upward on days of heavy sweat loss or prolonged heat, rather than adding daily “hydration” by habit.
https://www.who.int/news-room/fact-sheets/detail/sodium-reduction https://www.nejm.org/doi/full/10.1056/NEJMoa1311889 https://pmc.ncbi.nlm.nih.gov/articles/PMC6240978/
If you want hard outcomes rather than just blood pressure, the salt-substitute trial is useful. Replacing regular salt with a low-sodium, potassium-enriched salt lowered stroke and major cardiovascular events at scale. That is population-level signal, not influencer lore. https://www.nejm.org/doi/full/10.1056/NEJMoa2105675
2) Hidden sugars and “vitaminised” hydration
Some mixes are basically lightly salted soft drinks with marketing. Liquid I.V., for example, lists added sugars and B-vitamins on its Hydration Multiplier EU product page. Cancer-prevention bodies advise limiting sugar-sweetened beverages to reduce weight gain and cancer risk over time. Sugar is not evil – but routinely drinking it as “hydration” is unhelpful for most people, and especially unhelpful in cancer survivorship where weight and metabolic health matter.
https://liquid-iv.eu/products/hydration-multiplier https://www.wcrf.org/research-policy/evidence-for-our-recommendations/limit-sugar-sweetened-drinks
https://www.aicr.org/cancer-prevention/recommendations/limit-consumption-of-sugar-sweetened-drinks/
https://www.bmj.com/content/366/bmj.l2408
3) Add-on vitamin B6 – a real neuropathy signal
An under-discussed risk is supplemental vitamin B6 that sometimes rides along in “hydration” or energy products. Australia’s TGA has strengthened warnings and access controls after documented cases of pyridoxine-associated peripheral neuropathy, sometimes from stacked intake across multiple fortified products. If your electrolyte product adds B6 and you use several sticks or multiple fortified products daily, track the total and keep it modest unless your clinician says otherwise. https://www.tga.gov.au/news/safety-updates/peripheral-neuropathy-supplementary-vitamin-b6-pyridoxine https://www.tga.gov.au/news/media-releases/stronger-safety-controls-be-introduced-products-containing-vitamin-b6
4) Potassium is not benign for everyone
Several “clean” electrolyte mixes include potassium. For most healthy people that is fine. For anyone with impaired kidney function or on drugs like ACE inhibitors, ARBs, or spironolactone, extra potassium can push levels up and become dangerous. If you have CKD, heart failure, diabetes with kidney involvement, or you take RAAS blockers or potassium-sparing diuretics, talk to your clinician before adding potassium-containing products.
https://www.sps.nhs.uk/monitorings/ace-inhibitors-and-angiotensin-ii-receptor-blockers-monitoring/
Cancer-care context that actually changes choices
Cancer drugs and supportive meds change hydration and electrolyte needs. Diarrhoea from some treatments depletes fluids and electrolytes. Some therapies require careful kidney monitoring. Steroids alter glucose handling. Add in common comorbidities like hypertension and it is obvious why one-size-fits-all “hydration hacks” do not help.
- Diarrhoea from treatment
Use pharmacist-standard oral rehydration solutions rather than sugary sports drinks. WHO ORS is for illness, not daily wellness. https://iris.who.int/bitstream/handle/10665/69227/WHO_FCH_CAH_06.1.pdf - Cisplatin or any therapy with kidney monitoring
Keep your team in the loop before adding potassium-containing mixes. - Steroids
Watch hidden sugars. - Oesophageal cancer
Keep sugars low and osmolality sensible. If swallowing is painful, ask your clinician or dietitian about texture modifications rather than chasing sugary hydration. - On RAAS blockers or spironolactone, or you have any level of kidney impairment
Avoid DIY potassium supplementation without medical input.
https://www.gov.uk/drug-safety-update/spironolactone-and-renin-angiotensin-system-drugs-in-heart-failure-risk-of-potentially-fatal-hyperkalaemia https://www.sps.nhs.uk/monitorings/ace-inhibitors-and-angiotensin-ii-receptor-blockers-monitoring/
For the oesophageal-cancer crowd reading this because of me: hydration matters for swallowing comfort and energy, but “more” is not always better. Use the same rules as everyone else – match intake to genuine loss, keep sugar low, and check any potassium-heavy products against your meds and bloods.
Label-literacy – an electrolyte checklist you can do in 30 seconds
- Sodium per serving and per litre mixed
Aim to know both. - Sugar per serving
Prefer zero for everyday use. - Potassium per serving
Avoid if you have kidney disease or take ACE inhibitors or ARBs or spironolactone unless cleared. - Add-on B-vitamins
Track B6 across your day. - Sweeteners and caffeine
Useful to know for sleep and gut tolerance. - Marketing claims
“Cellular transport technology” is still sodium-glucose co-transport by another name.
How to estimate your sweat rate at home
- Weigh yourself nude before a 60-minute session.
- Train as normal. Measure any fluid you drink.
- Weigh yourself nude again.
- Sweat rate (L/hour) = weight lost (kg) + fluid drunk (L) − urine passed (L).
Start sodium around 300-600 mg per hour and adjust up or down based on this number and how you feel. If you ever feel bloated, headachy, or oddly puffy while over-drinking water, stop and reassess. Use the sports-medicine ranges as your scaffold.
https://www.nsca.com/education/articles/kinetic-select/hydration-and-performance/ https://www.germanjournalsportsmedicine.com/fileadmin/content/archiv2020/Heft_7-8-9/DtschZSportmed_Position_Stand_Mosler_Fluid_Replacement_in_Sports_2020-7-8-9.pdf
Plain water vs ORS vs electrolytes – what to drink when
| Desk day | Water – optional pinch of mineral sea salt | Simple, low risk | Keep total daily salt in check |
|---|---|---|---|
| Long hot training | Zero-sugar electrolyte matched to sweat rate | Replaces sodium and co-losses | Potassium if on ACEi or ARB or spironolactone |
| Vomiting or diarrhoea | Pharmacist-standard ORS | Clinical formulation for rapid rehydration | Use as directed, short term only |
If you are going to use an electrolyte mix, choose wisely
Two genuinely “clean” options I am comfortable pointing to for many healthy users when sweat loss warrants them. I have included affiliate-link placeholders you can swap before publishing.
LMNT – zero sugar electrolyte for heavy sweaters
1,000 mg sodium, 200 mg potassium, 60 mg magnesium per stick. Purposeful for long, hot sessions and low-carb athletes. Not a casual office sip.
Buy LMNT: Amazon link (US and UK) or Healf link here
Product specs: https://drinklmnt.com/pages/ingredients
Hunter & Gather Restore Electrolytes – clean label, unflavoured option
Zero sugar. Transparent sodium-potassium-magnesium disclosure. Good for straightforward, additive-free rehydration when you actually need it.
Buy Hunter & Gather: Amazon link (UK and US) or Healf link here
Product page: https://hunterandgatherfoods.com/products/restore-all-natural-daily-electrolytes-unflavoured
Important caveat: potassium is appropriate for many healthy people, but it is not benign. If you take ACE inhibitors or ARBs or spironolactone – or have any kidney impairment – avoid DIY potassium without medical guidance.
https://www.gov.uk/drug-safety-update/spironolactone-and-renin-angiotensin-system-drugs-in-heart-failure-risk-of-potentially-fatal-hyperkalaemia https://www.sps.nhs.uk/monitorings/ace-inhibitors-and-angiotensin-ii-receptor-blockers-monitoring/
Or keep it simpler most days – why I use Baja Gold
Most days, especially outside training, I prefer a simple mineral sea salt in water. I use Baja Gold – an unrefined sea salt with naturally occurring trace minerals. A pinch in a glass or bottle tastes good and takes the edge off plain water. It is not WHO ORS and it is not a sports drink – it is a nudge, not a dose. For me it is the lowest-friction, lowest-risk way to keep things balanced without stacking sodium, sugar, or stray vitamins.
https://bajagoldsaltco.com/pages/the-mineral-lab
My low-friction “most days” bottle.
1 litre water + 1-2 pinches Baja Gold + squeeze of lemon. That is it. It tastes better, I drink enough, and I do not stack sugar or megadoses. Keep the UK default of about 6 g salt/day in mind across your whole diet.
Buy Baja Gold: Amazon link (UK and US) or Healf link here
NHS salt overview: https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/
Practical setups you can try this week
- Everyday desk days: water plus a pinch of mineral sea salt to taste. Add lemon if you like. Keep your total daily salt close to the public-health default unless you have measured higher needs.
https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/ - Hard training days: pick a no-sugar electrolyte that lists sodium-potassium-magnesium clearly. Start around 300-600 mg sodium per hour for prolonged efforts and titrate to your sweat rate.
https://www.nsca.com/education/articles/kinetic-select/hydration-and-performance/ https://www.germanjournalsportsmedicine.com/fileadmin/content/archiv2020/Heft_7-8-9/DtschZSportmed_Position_Stand_Mosler_Fluid_Replacement_in_Sports_2020-7-8-9.pdf - Illness recovery: keep sachets of standard ORS in the cupboard for genuine gastric upsets. Use as directed.
https://iris.who.int/bitstream/handle/10665/69227/WHO_FCH_CAH_06.1.pdf
FAQ
Do electrolytes break a fast
If they are zero sugar and calorie-free, practically no. Sugary mixes do.
Is Himalayan or fancy salt “better”
Most salts are mainly sodium chloride. Choose what you like, then watch your total daily salt.
Bright yellow urine after a sachet
Often from added B-vitamins, not “perfect hydration.”
Headache during long runs even with lots of water
Consider sodium under-replacement or over-drinking. Use the sweat-rate test and titrate sodium.
Can I just add table salt to water
You can, but mineral sea salts like Baja Gold taste better to many people and add trace minerals. It is still mostly sodium chloride, so keep your daily total in mind.
https://bajagoldsaltco.com/pages/the-mineral-lab https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/
Disclosure
Some product links above may be affiliate links. If you choose to buy through them, it helps fund The Life Organic at no extra cost to you. I only recommend products that match the guidance in this article. If you have cancer, heart, or kidney issues – or you take the medicines noted above – check with your clinical team before adding electrolyte products.
Final thought
Hydration should be simple. The industry made it complicated. If you sweat heavily or train hard, a purposeful electrolyte can help. If you are living a normal day, water, food, and a pinch of mineral salt will usually do the job without stacking sodium, sugar, or stray vitamins. As a patient, I am not anti-product. I am pro-context. Get the context right and you will drink smarter, feel better, and avoid unforced errors.
References
- NHS – Salt in your diet. https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/
- British Heart Foundation – Salt limits and heart health. https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/salt
- World Health Organization – Sodium reduction fact sheet. https://www.who.int/news-room/fact-sheets/detail/sodium-reduction
- Neal B, et al. Salt Substitute and Stroke Study. N Engl J Med. 2021. https://www.nejm.org/doi/full/10.1056/NEJMoa2105675
- O’Donnell M, et al. Urinary Sodium and Cardiovascular Events. N Engl J Med. 2014. https://www.nejm.org/doi/full/10.1056/NEJMoa1311889
- Graudal N, et al. J-shaped association and sodium controversy – overview. https://pmc.ncbi.nlm.nih.gov/articles/PMC6240978/
- NSCA – Hydration and performance basics. https://www.nsca.com/education/articles/kinetic-select/hydration-and-performance/
- GSSI – Sodium ingestion during endurance exercise. https://www.gssiweb.org/sports-science-exchange/article/sse-122-sodium-ingestion-thirst-and-drinking-during-endurance-exercise
- German Journal of Sports Medicine – Fluid replacement position. https://www.germanjournalsportsmedicine.com/fileadmin/content/archiv2020/Heft_7-8-9/DtschZSportmed_Position_Stand_Mosler_Fluid_Replacement_in_Sports_2020-7-8-9.pdf
- WHO – Reduced-osmolarity oral rehydration salts. https://iris.who.int/bitstream/handle/10665/69227/WHO_FCH_CAH_06.1.pdf
- Santosham M, et al. Reduced osmolarity ORS – clinical trial. https://pubmed.ncbi.nlm.nih.gov/8551420/
- Liquid I.V. EU – Hydration Multiplier. https://liquid-iv.eu/products/hydration-multiplier
- World Cancer Research Fund – Limit sugar-sweetened drinks. https://www.wcrf.org/research-policy/evidence-for-our-recommendations/limit-sugar-sweetened-drinks/
- AICR – Limit consumption of sugar-sweetened drinks. https://www.aicr.org/cancer-prevention/recommendations/limit-consumption-of-sugar-sweetened-drinks/
- Chazelas E, et al. Sugary drinks and cancer risk. BMJ. 2019. https://www.bmj.com/content/366/bmj.l2408
- TGA – Peripheral neuropathy with supplementary vitamin B6. https://www.tga.gov.au/news/safety-updates/peripheral-neuropathy-supplementary-vitamin-b6-pyridoxine
- TGA – Stronger safety controls for products containing vitamin B6. https://www.tga.gov.au/news/media-releases/stronger-safety-controls-be-introduced-products-containing-vitamin-b6
- UK Drug Safety Update – Hyperkalaemia risk with spironolactone and RAAS drugs. https://www.gov.uk/drug-safety-update/spironolactone-and-renin-angiotensin-system-drugs-in-heart-failure-risk-of-potentially-fatal-hyperkalaemia
- SPS NHS – ACE inhibitors and ARBs monitoring. https://www.sps.nhs.uk/monitorings/ace-inhibitors-and-angiotensin-ii-receptor-blockers-monitoring/
- LMNT – Ingredients. https://drinklmnt.com/pages/ingredients
- LMNT – Product page. https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink
- Hunter & Gather – Restore Electrolytes Unflavoured. https://hunterandgatherfoods.com/products/restore-all-natural-daily-electrolytes-unflavoured
- Hunter & Gather – Electrolytes collection. https://hunterandgatherfoods.com/collections/electrolytes
- Baja Gold – The Mineral Lab. https://bajagoldsaltco.com/pages/the-mineral-lab
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