Electrolyte drinks have become popular among casual exercisers, marketed as essential for performance and recovery. But experts say most people don’t need them for regular workouts, reports BBC.

Electrolytesminerals like sodium, potassium, and magnesium, regulate fluid balance, nerves, and muscles. Professor Graeme Close, a sports nutrition researcher at Liverpool John Moores University, said the body usually maintains electrolyte levels naturally. “Most people get enough through a balanced diet,” he noted.

Electrolyte drinks are mainly useful for long, intense exercise in hot conditions, particularly for those who sweat heavily. They can also increase thirst, helping maintain hydration during prolonged activity. For moderate workouts like gym sessions or a 5K run, water is sufficient.

Close suggested homemade alternatives: mix two-thirds water, one-third fruit juice, and a pinch of salt to make a simple carbohydrate and electrolyte solution. He added that breakfast foods like omelettes provide more electrolytes than commercial sachets.

While sports drinks can help top up carbohydrates during long exercise, there is little evidence that extra electrolytes improve performance. For everyday exercise, water and a balanced diet are all that’s needed.