Expert cautions against electrolyte drinks as social media trend grows

Many people turn to electrolytes after a heavy night of drinking, but one expert says they may not always be the right fix.

They are also widely used after workouts to help with rehydration, and the trend has gained particular traction on TikTok.

Electrolytes are vital minerals that help the body work properly, including sodium, potassium, magnesium and calcium. They support fluid balance, nerve signalling and muscle contraction.

Electrolyte drinks contain these minerals and are meant to replace what is lost through sweating, exercise or illness. That may sound beneficial, but experts warn there can be drawbacks.

Rob Hobson, a nutritionist and author of Unprocess Your Family Life, told the Daily Mail: "While replacing sodium and other minerals lost through sweat, they keep the body in balance and reduce the risk of fatigue - as well as dizziness and cramps."

He added that most people do not need electrolyte drinks after every workout. Those doing intense exercise, especially athletes, may require more sodium than the average person.

What are the risks?

As with many things, excessive intake can be harmful. People with kidney problems face the greatest risk of side effects because their organs may have difficulty clearing extra sodium.

According to Cleveland Clinic, a high sodium intake can raise blood pressure because extra water enters the bloodstream, increasing blood volume and pressing more strongly against artery walls.

But even people without kidney damage should be careful, one expert warned.

Kidney health expert Professor Simon Davies told the outlet: "The danger is that consuming a lot of extra sodium every day in a drink can increase blood pressure, which can then damage the kidneys. Damaged kidneys are not as efficient at removing excess salt, so blood pressure rises even higher and the kidneys are damaged even further – and so on and so on, in a vicious circle."

He also said people may not realise their kidneys have been affected until it is too late.

Many of these drinks are high in salt, so it is important to check labels before consuming them.

Overall, experts say that most people do not need to drink electrolyte beverages every day.

For most people, a balanced diet that includes seeds, fruit and vegetables provides enough electrolytes, so extra supplements are usually unnecessary unless minerals have been lost through heavy sweating, vomiting or diarrhoea.

How can you tell if you are low on electrolytes?

Cleveland Clinic says the signs can vary depending on which electrolyte is low and how severe the deficiency is. Symptoms may include:

• Confusion and irritability
• Diarrhea or constipation
• Fatigue
• Headaches
• Irregular or fast heart rate
• Muscle cramps, muscle spasms or weakness
• Nausea and vomiting
• Numbness or tingling in limbs, fingers and toes.

Anyone with concerns should speak to a doctor.