Electrolyte Drinks—Do You Need Them?

Electrolyte drinks are having their moment—especially with all the powders, packets, and glow-in-the-dark bottles marketed to “keep you hydrated.”

However, the truth is that most kidney stone patients don’t need them.

These drinks often come with high sodium (which you’re trying to keep under 1,500mg a day) and added sugar (another major factor for stone risk).

Unless you’re sweating heavily or have special medical needs, plain old water is your best bet.

What Are Electrolytes and Why Do They Matter?

Electrolytes are minerals that help your body do some pretty important things—like keeping your heartbeat steady, your muscles working, and your fluid levels balanced. You lose them when you sweat, go to the bathroom a lot, vomit, or have diarrhea.

The main electrolytes are:

1. Sodium
2. Potassium
3. Magnesium
4. Calcium

Each one plays a different role in the body, and if levels drop too low, you’ll feel it.

Symptoms of Low Electrolytes

Low Sodium (Hyponatremia):

1. Headache
2. Confusion
3. Nausea
4. Muscle weakness or cramps
5. Fatigue
6. In severe cases, seizures or fainting

What causes it: Heavy sweating without salt replacement, overhydration, certain medications (like diuretics), or medical conditions like kidney or heart problems.

How to replenish it naturally:

1. On extra sweaty days increase sodium intake to 2,000mg/day
2. Rehydrating with a pinch of salt and a splash of fruit juice in water (homemade electrolyte water)

Low Potassium (Hypokalemia):

1. Muscle cramps or twitching
2. Irregular heartbeat
3. Constipation
4. Weakness or fatigue
5. Tingling or numbness

What causes it: Sweating, vomiting, diarrhea, not eating enough potassium-rich foods, or using diuretics.

How to replenish it naturally:

1. Bananas
2. Oranges
3. Potatoes (white or sweet, baked or boiled with skin paired with calcium)
4. Avocados
5. Cantaloupe
6. Beans (rinse well and pair with calcium)
7. Coconut water (watch for added sugars)

Low Magnesium (Hypomagnesemia):

1. Muscle twitches or cramps
2. Heart rhythm changes
3. Tremors
4. Loss of appetite
5. Nausea
6. Mood changes or anxiety

What causes it: Poor diet, alcohol use, certain medications (like PPIs or diuretics), or conditions like Crohn’s/Ulcerative Colitis or diabetes.

How to replenish it naturally:

1. Edamame (watch oxalate and pair with calcium drink)
2. Tofu
3. Pumpkin seeds
4. Black beans or lentils
5. Oats
6. Cantaloupe
7. Avocados

Low Calcium (Hypocalcemia):

1. Numbness or tingling (especially around the mouth)
2. Muscle spasms or cramping
3. Confusion or memory issues
4. Irregular heartbeat

What causes it: Low dietary calcium, vitamin D deficiency, kidney disease, or some surgeries (like thyroid or parathyroid).

How to replenish it naturally:

1. Plain Greek yogurt
2. Cottage cheese (low sodium version if you can find it)
3. Low-fat milk or non-dairy options
4. Cheese (in portion-controlled amounts (Swiss cheese is the lowest sodium choice)
5. Canned salmon or sardines with bones
6. Calcium-fortified orange juice (watch added sugars)

So, how do you know if you need an electrolyte drink?

Ask yourself these questions:

1. Do I sweat excessively during long workouts or outdoor labor in the heat?
2. Am I dizzy, lightheaded, or experiencing muscle cramps?
3. Did I lose fluids from vomiting or diarrhea?
4. Do I take medications (like diuretics or laxatives) that cause fluid loss?
5. Do I have a condition like POTS, chronic diarrhea, low blood pressure, or chronic kidney disease (CKD) that affects fluid or electrolyte balance?
6. Did I eat the natural food and drink sources that could help replenish my electrolytes?

If the answer is yes to any of these, you might benefit from extra electrolytes—but you still need to choose wisely. Many popular brands aren’t designed for individuals who are watching their sodium or sugar intake.

Bottom Line

For the average stone former doing moderate exercise, you don’t need electrolyte drinks—you need water and a balanced diet. However, if you’re sweating profusely, working long hours in the sun, or have a condition that increases fluid loss and chronically experience any of the above-listed symptoms, it may be worthwhile to consult with your doctor.

Want help figuring out your exact needs? Book a one-on-one consult or join a group call. And don’t forget about our All-access membership. Every service I offer is available for one low monthly price, which you can cancel at any time. Really. Deal of a lifetime!

You never have to do this alone.

Your friend,
Nurse Jill