Water is often thought of as the best way to get hydrated, but does water have electrolytes and if so, is it enough for our daily needs?

Essential minerals, known as electrolytes, are important to help keep your body properly hydrated and help contract your muscles.

In this article, we’ll cover whether water is a good source of electrolytes, the advantages of electrolyte added bottled water, and how you can meet your daily electrolyte needs.

So, let’s get to the facts and dispel some common myths.

Electrolytes and Why They Are Important?

Minerals that carry an electrical charge and can, therefore, conduct electricity are called electrolytes, and they help support your body’s functions.

Sodium, potassium, magnesium, calcium, chloride, and phosphate are the most common electrolytes.

These minerals are essential for regular hydration, nerve signal transmissions, muscle actions, and pH match.

If we don’t have enough electrolytes, our cells and organs can’t function properly, and we start to feel fatigued, crampy, dizzy, and, in more severe cases, very sick.

Without electrolytes, the level of fluid in the body becomes imbalanced, most notably after we lose water through sweat or illness (1).

Electrolytes are just as important as hydration, as the body needs those electrolytes to retain and use the hydration.

How Much Water Does Your Body Need?

And yes, naturally occurring sources for water will typically have some sort of trace level of electrolytes, but the type will vary, and concentration will vary also.

For example, tap water usually contains tiny amounts of minerals such as calcium, magnesium, and potassium, and can therefore help you to get your daily electrolyte intake (2).

Electrolytes are naturally richer in mineral and spring water because these are derived from the natural mineral content of the soil and rocks from which they are sourced.

But regular drinking water isn’t too concentrated with electrolytes, and often not enough to meet the body’s needs, especially in intense physical activity or hot weather.

Regular water can help you hydrate for most people, but it might not provide the needed electrolytes for hard and stressful activities or when you suffer extensive fluid loss.

Other sources of electrolytes, such as food or specialized drinks, can come into play there.

Is Bottled Water with Added Electrolytes Good for You?

Recently, electrolyte-added bottled water has been getting more popular.

To provide consumers a convenient hydration solution, companies add minerals like sodium, potassium, and magnesium to water to enhance the water’s electrolyte profile.

Electrolyte enhanced bottled water provides one advantage; it can serve as a quick source of these minerals for people who do high intensity workouts for long periods of time or who are outside for long periods of time.

Electrolyte added water can help to replace fluid and electrolyte levels lost when the body sweats and loses more water and electrolytes than is taken in.

But for people with a normal diet, the added electrolytes in bottled water probably won't offer much more than normal hydration.

For those mainly worried about daily hydration and not really doing a lot of intense physical exertion, regular water is often enough.

Electrolyte water is also more expensive than regular bottled water.

The cost of a potassium supplement is most definitely something to consider since most people should be getting enough electrolytes from food.

Pure Water vs. Electrolyte-Enhanced Water: What’s the Difference?

Distilled or purified water usually has no minerals or electrolytes because the filtration process removes impurities and the natural minerals (3).

However, Electrolyte enhanced water enhances the electrolyte content of the water with added minerals for better hydration needs after or during physical exertion.

Pure water is fine for hydration but it lacks the minerals that help keep electrolyte balance in check after prolonged exercise, illness, or in the heat (4).

Electrolyte water is made to supplement the loss of fluids and important minerals from sweating by rehydrating you more thoroughly.

However, while this difference exists, there are still many myths about electrolyte water being a ‘must have’ for everyone, but not everyone needs electrolyte water to stay hydrated.

For everyday activities, plain water is usually enough, and foods such as fruits, vegetables, nuts and dairy products provide electrolytes.

Top Electrolyte Sources Beyond Water

Water is important, but it’s not the best source of electrolytes.

Luckily, many of the foods we eat are packed with electrolytes, so you can still meet your daily needs.

Here are some top sources of electrolytes

Potassium is high in bananas and great for muscle function and hydration.

Spinach: Magnesium and calcium are important for nerve and muscle function, and this leafy green has both.

Yogurt: Yogurt contains calcium and potassium, which are good things for bone health and electrolyte maintenance.

Avocado: Avocados are packed with potassium and support cardiovascular and hydration health.

Coconut Water: Coconut water is a natural source of potassium and magnesium and is often called “nature’s sports drink.”

If you want to naturally amp up electrolytes in water, try a pinch of sea salt and a splash of lemon juice.

A simple homemade electrolyte drink can be a convenient, low-cost alternative to commercial beverages.

Can You Survive On Water Alone For Electrolytes?

Hydration is important, but it isn’t always enough to keep electrolyte balance, especially under certain conditions.

People with regular physical activity levels and an appropriate diet may be adequately hydrated and mildly replete with electrolytes using plain water.

Yet, there is increased risk of electrolyte imbalance due to extreme physical exertion, excess sweating, illness and hot climates, and so it is necessary to replace the water and electrolytes.

If you lose a lot of sweat, as from a tough workout, plain water can further dilute electrolytes, causing symptoms like cramps, fatigue, or nausea.

In some of these cases, drinking electrolyte enhanced water or eating electrolyte rich foods can help to reestablish balance.

Most of the daily electrolytes that are necessary for hydration can be had from a well rounded diet of fruits, vegetables and dairy.

For those who don’t like electrolyte powders, a tailored approach might be such as natural electrolyte powders or drinks.

Final Thoughts

They’re important electrolytes for your body to work properly, but water alone isn’t always enough.

Yes, water does have electrolytes, but not much, and yes, electrolytes are in water.

For daily hydration, regular water works well, and you get enough electrolytes from a balanced diet.

If you’re an athlete, live in a hot climate, or do things that make you sweat heavily, you may benefit from electrolyte-enhanced water.

However, for day-to-day use, plain water and a nutrient dense diet with foods rich in electrolytes can keep your body hydrated and balanced.

Listen to your body’s needs, and change your electrolyte intake based on your level of physical activity, environment, and health.

We want to remember that the goal is to keep your body hydrated and maintain the balance of electrolytes, so you are at your best.

If you need a boost, consider natural food sources such as coconut water or electrolyte-rich foods.

Electrolyte water is only one way to keep your electrolytes up, but there are many natural ways to replenish your electrolytes.

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FAQs

Is water a good electrolyte?

The water does contain a trace amount of electrolytes, but not enough for truly beneficial hydration benefits.

Is regular water sufficient to supply the electrolytes needed for daily use?

Most people on balanced diets do not need regular water or food sources to provide adequate electrolytes.

If you don’t get enough electrolytes, what happens?

Electrolyte deficiency can cause muscle cramps, fatigue, dizziness, and, if severe enough, dehydration or electrolyte imbalances.

Is electrolyte water safe to drink every day?

It does sound like yes, but maybe not with any additional benefit for those who don’t have too much electrolyte from food.

What is the best way to make your electrolyte water at home?

Make a natural electrolyte drink by mixing a pinch of sea salt and lemon juice into some water.

Related Studies

1. Title: Electrolytes and their relationship to normal and abnormal muscle function
This study highlights the essential role of electrolytes in skeletal muscle contraction and their influence on muscle fatigue, emphasizing the need for proper electrolyte balance during physical activity.

Link: https://pubmed.ncbi.nlm.nih.gov/7854827/

2. Title: Variation in Tap Water Mineral Content in the United Kingdom
This research investigates the significant regional variations in mineral content, including electrolytes, found in tap water across the UK, comparing it to bottled water sources.

Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC9457372/

3. Title: Influence of Hydration and Electrolyte Supplementation on Incidence and Time to Onset of Exercise-Associated Muscle Cramps
This study assesses how carbohydrate-electrolyte beverages can delay the onset of exercise-associated muscle cramps during physical activity in a hot environment, highlighting their role in hydration and recovery.

Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC1150229/

4. Title: Signs You Have An Electrolyte Imbalance
This article discusses the symptoms and health risks associated with electrolyte imbalances during high physical activity, emphasizing the importance of replenishing electrolytes lost through sweating.

Link: https://www.piedmont.org/living-real-change/signs-you-have-an-electrolyte-imbalance