Is there such thing as too many electrolytes?
Electrolyte supplements are everywhere, from gym bags to office desks - but are they always necessary?
With the rise in “functional” waters and electrolyte sachets, many are left wondering: how many electrolytes should I take? and can I take too many?
In short: most people get enough electrolytes through food and mineral water, and overdoing it, especially with sodium, can do more harm than good.
What the Research Actually Says:
You only need electrolytes in specific situations
- Clinical guidelines and sports science agree: unless you're sweating heavily (e.g., endurance workouts, heat exposure, illness)- mineral water is typically sufficient. Electrolyte losses become relevant after 60–90 minutes of high-output activity [ACSM, 2021].
Too much sodium can harm cardiovascular health
- Many commercial electrolyte drinks quickly exceed the daily sodium intake recommendation, if you take multiple sachets a day. Chronic high sodium intake is linked to elevated blood pressure and cardiovascular risk, particularly in people already consuming salt-rich diets [WHO, 2023].
Marketing is outpacing actual physiological needs
- As the Guardian commented on in late 2024, electrolyte products are often now marketed far beyond athletes - often without a physiological basis. You don’t need to supplement with electrolytes for every drink and despite the fruity flavour options - they definitely are not something like ‘squash’.
Natural mineral water may provide all you need
- Many mineral waters, including Skuma’s filtered and enriched options contain naturally occurring levels of calcium, magnesium, and potassium. These support hydration and cellular function without the sodium overload common in flavoured sachets and tablets.
Want a balanced, evidence-based approach to hydration? Skuma’s mineral-enriched water systems provide electrolytes naturally, without excess sodium or sugar.
Citations
- American College of Sports Medicine, “Exercise and Fluid Replacement,” 2021
- WHO Guidelines on Sodium Intake for Adults and Children, 2023
- The Guardian, “The Electrolytes Boom: A Wonder Supplement or an Unnecessary Expense?”, 2024
- Maughan RJ et al., “Dietary Supplements and Sports Performance,” British Journal of Sports Medicine, 2018
- Gatorade Sports Science Institute, “Sweat Rates and Electrolyte Losses in Athletes,” 2020
