A seasoned marathon runner and nutrition expert has taken to social media to shed light on how a trendy food item really works.
Electrolytes, which are vital for bodily functions, include minerals like sodium, potassium, magnesium, calcium, and bicarbonates. While electrolyte-infused drinks are commonly used by athletes for faster rehydration, they’ve also become a hit with the wider public in the UK, having been endorsed by a variety of celebrities.
Athlete Sian Seccombe posted a TikTok video where she compared the benefits of plain water versus electrolyte-enhanced drinks. “The sports supplement industry is predicting that the sale of electrolytes is going to boom even more in 2025,” she said, underscoring the importance of understanding what electrolytes really are.
She went on to clarify: “Some common myths – they don’t actually give you energy – and you certainly can’t run a marathon on electrolytes alone.”
Sian further cautioned her viewers not to expect electrolytes to “magically stop cramps” or be a panacea for hydration. She pointed out: “The main electrolytes our bodies need are sodium and potassium – both things you can find in table salt!”
And she continued: “One of the main things your body uses electrolytes for is to balance the amount of water inside your cells – it moves them in and out to control the amount of solute moving across the cell membranes.” Sian further clarified that after exercise, as the body recovers, more water and electrolytes are needed to nourish our system.
“Electrolytes are faster because of the presence of sodium and potassium,” Sian said. “But you can, and do, get all of the electrolytes you need from your food – you need such tiny amounts. So just think, do you really need the electrolytes [from a sports drink]?
“Be aware that the RNI (Reference Nutrient Intake) guideline amount for salt in a day is 4g and if you followed the guidance from some electrolyte brands you’d consume over half of your daily intake before you’ve had any food. So unless you are sweating huge huge amounts for hours a day, think about if you really need the extra salt and follow along for more tips all about fuelling your training.”
The comments section saw a mixed reaction to the concept of electrolytes. One doubter wrote: “I always feel like drinking electrolytes is just an American gimmick that’s making people believe they need to be more hydrated.” On the other hand, a supporter shared their positive experience: “I find electrolytes really help my migraines, they reduce the frequency and also help me keep my heart rate regular and more stable (I have a heart condition) during running.”
A third penned from experience: “As an endurance cyclist, I take one bottle of electrolytes every three hours. To switch out with the carbo sports drink every other hour. Indeed no energy boost, muscles do feel better though.”
Whilst a fourth individual appeared grateful for the advice, adding: “Thanks for this! Very understandable explanation. I love to drink a quality mineral water after running. We have plenty natural resources in my country with a high content of magnesium, sodium etc.”
Sian’s advice is supported by BUPA, whose website states: “What is a good source of electrolytes?
“You get electrolytes from foods and fluids in your diet.” The site then lists some sources of electrolytes, which include:
- Sodium and chloride, which can mostly be provided through salt. Foods high in salt include bacon, olives, prawns, cheese, pickles and anchovies.
- Foods with sodium include bananas, apricots, spinach and potatoes, but meat, fish and cereals are also good sources.
- Calcium, which comes from milk or fortified milk alternatives, dairy products such as cheese, curly kale and bread made with fortified flour.
- Phosphate, which can be found in dairy, meat, fish, nuts and beans.
- Magnesium sources include nuts, greens, whole grains and dry beans.”
“You should be able to get all the electrolytes you need through a healthy, varied diet,” the website also notes.