Electrolytes: How do they work – and should you be taking them?
Another heatwave on the horizon means you should be taking hydration seriously – and electrolytes might be a key part to your wellness routine you didn’t know you were missing
London’s never-ending heatwaves have encouraged us all to rethink how we’re looking after our bodies during extreme heat. As temperatures of 30-35°C become increasingly normal in the capital, you have no doubt heard the Transport for London announcements suggesting that commuters carry water at all times. But beyond H2O, air conditioning and hand-held fans, what else can we do to ensure we’re feeling our best during the height of a heatwave and beyond? Enter electrolytes.
You’ve no doubt heard of them because they are everywhere – and for good reason. Promising to boost hydration via a concoction of essential minerals your body may be lacking due to sweat, many swear by these powders. But why? We sit down with performance chef and nutrition specialist Dan Sargeant – who has helped Harry Kane, Jack Grealish, Daisy Edgar-Jones, and Pedro Pascal ensure they’re feeling their best either on the field or in front of the cameras – to discuss how electrolytes work and when you should be taking them. And if you’re sold, consult our edit of tried-and-tested brands to shop now.
What are electrolytes and how do they work?
Most people think electrolytes are something you only need after a marathon or during a heatwave. In reality, they’re involved in many of the body’s most important functions and play a key role in keeping you performing at your best.
Sodium, potassium and chloride are the main players. They carry an electrical charge, allowing your body to move water where it’s needed, send nerve signals, contract muscles and maintain fluid balance. Magnesium and calcium also play an important role in muscle function and energy production.
One of the biggest misconceptions is that dehydration is solved simply by drinking more water. When you sweat, you don’t just lose fluid you lose electrolytes too, particularly sodium. If you replace the water but not the minerals you’ve lost, your body struggles to hold onto and use that fluid effectively. That’s why in the right situations, replacing electrolytes can be just as important as replacing the water itself.
When are electrolytes most beneficial?
I use electrolytes with footballers when training and playing; actors filming long days under studio lights; and clients who spend half their lives travelling. Not because they’re fashionable, but because every one of those situations places greater demands on hydration.
Heat is only part of the story. Long-haul flights, altitude, air conditioning, hard training, illness and even busy working days can all leave you losing more fluid than you realise. What’s interesting is that the effects of dehydration often show up in your brain before they show up in your muscles. Your concentration, reaction time, mood and decision making can all be affected before your physical performance starts to decline. That’s why I pay so much attention to hydration. It’s not just about performing better in the gym it’s about feeling sharper, thinking clearer and functioning better throughout the day.
How should you take electrolytes?
The best hydration strategy starts before you need it. For most people, drinking when you’re thirsty is enough. But if you’re training hard, travelling, spending long periods in the heat or exercising for extended periods, thirst doesn’t always keep up with what your body is losing. That’s when planning your hydration becomes much more effective than trying to catch up afterwards.
Rather than drinking large amounts in one go, aim to stay hydrated consistently throughout the day. Then use electrolytes strategically when you know your losses are likely to be higher than normal, whether that’s during a double training session, a long-haul flight or a day outdoors in the summer.
More isn’t always better. Drinking excessive amounts of plain water during prolonged exercise can, in rare cases, dilute sodium levels in the blood and become a serious medical emergency. The answer isn’t to avoid sodium, it’s to replace what your body has actually lost. As with everything in nutrition, it’s about using the right tool at the right time.
Should everyone take electrolytes all year round?
I don't see electrolytes as just a summer supplement. I see them as something you use when your body needs extra support.
For many people, a balanced diet and good hydration will provide everything they need. But if you're training regularly, travelling across time zones, working outdoors, spending long periods in the heat or simply placing greater demands on your body, electrolytes can be beneficial throughout the year, not just during a heatwave.
The important thing is understanding when they're genuinely needed, rather than taking them simply because they're trending on social media. Whether I'm looking after a footballer preparing for a big match, an actor filming through the night or a CEO flying between London and New York, the principle is always the same: nutrition is about giving your body what it needs, when it needs it. Electrolytes are no different. Get the fundamentals right first; eat well, sleep well and stay consistently hydrated. Then use electrolytes when your lifestyle or environment places greater demands on your body.
The electrolyte brands to know now
Humantra
When he moved to Dubai in 2022, it became immediately clear to British entrepreneur Charlie Wright that staying hydrated in the UAE’s extreme temperatures was going to be a key part of his new expat lifestyle. Designed for people of all ages – including children and the elderly – and catering to all lifestyles, not just gym bunnies and marathon runners, Humantra was built on the belief that everyone deserves better hydration. Wright explains: “Replenishing those electrolytes alongside fluids can help support hydration and normal muscle function, which is especially important during the heat. That's why Humantra is designed to help people take a smarter, more effective approach to hydration, whether they're exercising, travelling or simply navigating warmer days.”
The result? A unique formula including vitamins C and B12, calcium, magnesium and zinc, with zero sugar or artificial sweeteners, delivering optimum hydration for everyday use. Plus, its refreshing flavours, including Himalayan lime, elderberry, lychee, mango – and, new for 2026, pineapple in partnership with global hospitality brand Jumeirah – mean taking Humantra never feels like a chore.
Humantra mango
Artah
Following bouts of serious illness in her childhood, Rhian Stephenson set out to create a supplement that would not only support everyday bodily function but also fill in the gaps often missed by diet. As a result, Artah was born in 2021 to help correct vitamin or mineral deficiencies, like iron, vitamin D3 or B12; meet a gap in diet, such as a lack of magnesium or fibre; and support and optimise a life stage, like fertility or menopause, or a performance goal like training for a marathon.
There’s an array of award-winning supplements to choose from, all of which blend cutting edge science with high-quality, natural ingredients, but we recommend the signature Cellular Hydration. Studies undertaken by the brand show that 85 per cent of people feel they have more energy within four weeks of taking this low-sodium, sugar-free electrolyte made with magnesium, potassium and calcium to replenish what your day depletes, and enriched with peruvian maca, vitamin C, and prebiotic fibre. Benefits include reduced tiredness and fatigue, sharpened cognitive function, and a gently supported gut. Plus, the refreshing, citrusy taste means you’ll be yearning for an ice-cold glass of Artah on a hot day.
Artah Cellular Hydration
Free Soul
Female-first wellness brand, Free Soul, was founded in 2017 by mother-and-son duo Rohini and Arjun Sofat after a family health scare helped them realise a gap in the market for science-backed supplements specifically designed for women’s hormonal, gut, and overall health needs. Among multi-vitamins, creatine powders, and collagen complexes, the signature Hydrate Electrolyte Powder is ideal for those on the go, offering 30 packets of blended sodium, potassium, magnesium and calcium to properly replenish what you lose through sweat. Available in mango and lime, berry or citrus flavours, simply keep one in your handbag at all times and add to water when you need a hydration boost.
Free Soul Hydrate Electrolyte Powder
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