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I take magnesium bisglycinate before bed most nights, so I already knew electrolytes have the power to do more than just replace what you sweat out. They can also help you relax and sleep. Good for managing migraine, too, some research says. Electrolytes have become one of those nutritional things that gets added to everything — but why?
Below, registered dietitian Jessica Sandoz shares who actually benefits from them, who is probably fine without them, and how much of what you need is already sitting in your fridge. |
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Stay charged,
Tim Snaith
Newsletter Editor, Healthline |
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Written by Tim Snaith
June 2, 2026 • 2 min read |
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| Q: |
Do you really need to drink electrolyte drinks to stay hydrated? |
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| A: |
The short answer is you can meet your electrolyte needs through a healthy diet.
Electrolytes are chemicals that conduct electricity when dissolved in water. They are essential for various physiological functions, including maintaining fluid balance, supporting nerve and muscle function, regulating pH levels, and facilitating cellular processes.
Adequate intake of electrolytes — which include sodium, potassium, and magnesium — through a balanced diet is vital for overall health and well-being.
To give you an idea of how many electrolytes we normally get through diet alone, here are the general daily dietary recommendations.
- Sodium: 1,500 milligrams (mg). This is easily achieved, as just a teaspoon of table salt has 2,300 mg of sodium.
- Chloride: 2,300 mg. Salt is the main dietary source of chloride. That same teaspoon of salt has 3,400 mg of chloride. It’s also found in small amounts in meat and seafood.
- Potassium: 3,400 mg for men and 2,600 mg for women. Achieve this by eating fruits, veggies, beans, lentils, meat, fish, poultry, and dairy. Most food groups contain potassium!
- Calcium: 1,000 to 1,300 mg. Consume a variety of dairy products, fortified soy, almond, coconut, or oat milk, soybeans, and other high calcium veggies such as leafy greens.
- Magnesium: 400 to 420 mg for men and 310 to 320 mg for women. It’s found in legumes, whole grains, dairy, beans, nuts, and seeds.
The average person does not need electrolyte beverages to meet their needs. However, there are some cases in which replacing lost electrolytes can be beneficial. These include:
- heavy sweating from exercise or outdoor work in excessive heat
- illnesses that cause vomiting or diarrhea
- medications (like certain diuretics) or conditions that cause electrolyte imbalances (like kidney disease)
- restrictive diets that eliminate entire food groups
In serious cases, electrolytes may be administered intravenously in a medical setting. Otherwise, you can quickly replace electrolytes by drinking beverages like these:
- cow’s milk
- 100% fruit juice
- coconut water
- sports drinks
- oral electrolyte solutions
But for most of us, most of the time, a glass of water and a well-balanced meal will do the job. |
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| Jessica Sandoz, Registered Dietitian |
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| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we’ll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) |
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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