When you think of electrolytes, you might picture a sweaty marathon runner chugging a sports drink mid-race. But these essential minerals are not just for athletes. Whether you’re hitting the gym, chasing after kids, commuting on the Central line or simply soaking up the sun, electrolytes play a vital role in keeping your body balanced and energised, especially during the warmer months.
What Are Electrolytes, Really?
Electrolytes are minerals that carry an electric charge when dissolved in water. The main ones include sodium, potassium, magnesium, calcium and chloride. These might sound like words off a periodic table but in the body, they perform some pretty critical functions.
Why Do We Need Them?
Electrolytes regulate a whole host of bodily processes. They help to balance fluid levels in and out of cells, support muscle function by preventing cramps, spasms and fatigue and play a key role in nerve signalling which keeps communication flowing between the brain and nervous system. They also help regulate your body’s pH levels and contribute to maintaining healthy blood pressure. Without the right balance, you might feel foggy, fatigued or dizzy, or even experience headaches and muscle weakness… all common symptoms in hot weather when fluids are being lost through sweat.
Everyday Habits That Deplete Electrolytes
You do not need to be working up a sweat to lose electrolytes. Several common habits and lifestyle factors can deplete them without you realising. Drinking too much alcohol can increase urination and accelerate the loss of key minerals like sodium, potassium and magnesium. High caffeine intake can also contribute to fluid and mineral loss, particularly if you’re not rehydrating alongside your morning brews.
Excessive sweating, whether from a workout, a long hot commute or a session in the sauna, is another major cause of electrolyte loss. If you’re following a low-carb or ketogenic diet, your body may naturally flush out more electrolytes during the adaptation phase. Illness, particularly when it involves vomiting, diarrhoea or fever, can significantly reduce electrolyte levels too. Interestingly, even overhydration (drinking too much plain water without accompanying minerals) can dilute electrolytes in the bloodstream and disrupt balance.
Not Just for Gym Buffs and Endurance Athletes
The average person can lose a surprising amount of minerals through everyday summer activities. Walking to work, dancing at a festival, travelling or spending long periods in the sun can all result in electrolyte loss. If you find yourself unusually tired, light-headed or craving salty foods, your body might be sending you a message that it needs a mineral top-up.
What Does the Science Say?
Research supports the idea that proper electrolyte balance improves hydration more effectively than plain water alone. A 2023 review published in the Journal of the International Society of Sports Nutrition found that drinks containing a balanced mix of sodium and glucose could enhance water retention and help reduce fatigue during both physical exertion and day-to-day activities.
Magnesium, in particular, has been linked to better muscle recovery, improved sleep and enhanced mood regulation. Potassium plays a vital role in maintaining a steady heartbeat and supporting healthy blood pressure, both of which are especially important during hot weather or times of physical stress.

DIY Electrolyte Drink Recipe
Want to skip the plastic bottles and synthetic additives? Try this easy at-home blend:

Ingredients:
500ml filtered water
Juice of half a lemon
1/4 teaspoon pink Himalayan or sea salt
1/2 teaspoon raw honey or maple syrup (optional, for taste and glucose balance)
Optional: a splash of coconut water or a few mint leaves for freshness
Method:
Mix well and sip slowly throughout the morning or after a workout.


Free Soul Hydrate Electrolytes (£19.99 for 20 servings)
Designed to support energy, focus and hydration, Free Soul’s electrolyte blend contains a balanced mix of sodium, potassium, calcium and magnesium, with added zinc and vitamin C for immune support and recovery. With zero sugar and a natural berry flavour, it is ideal for those looking for a clean, functional option to sip post-workout or during hot, active days.

Cornish Sea Salt Electrolytes (£4.99)
Made with 100% natural sea salt harvested from the pure waters off Cornwall’s coast, these trace mineral-packed electrolytes help rehydrate, rebalance and refresh your system, with none of the synthetic additives or sugars you’ll find in mainstream rehydration options.

Puresport Watermelon Salt Ultra Electrolytes (£33.00 for 30 sachets)
Formulated to help runners and active individuals stay ahead of dehydration, support muscle function and enhance recovery, this brand-new flavour joins the best-selling Citrus Salt and Raspberry Salt options. Clean-tasting, not too sweet or salty and with no added sugar, the blend delivers optimal levels of sodium, potassium, magnesium and calcium — essential for hydration, muscle function and endurance.

Phizz Apple & Blackcurrant (£7.00 for 20 tablets)
Phizz’s new‑and‑improved Apple & Blackcurrant effervescent tablets now feature a vibrant purple hue thanks to natural beetroot powder, while delivering a smoother, faster‑dissolving formula with fewer calories and the same hydration and vitamin punch. With added electrolytes, 18 vitamins and minerals in a vegan, low‑calorie mix, it’s an easy, refreshing way to support hydration, energy and wellbeing wherever life takes you.