Tech
You Probably Don’t Need to Drink Electrolyte Water Every Day
Wellness marketing is a little out of control, and electrolytes are as buzzy as it gets. Touted by influencers and podcasters as a miracle supplement that helps your body perform at its peak, electrolyte beverages are as numerous as they are readily available. But the dietitians and nutritionists I spoke with are less willing to embrace these beverages as a cure-all for what ails you.
I say as much in our guide to electrolyte powders: Whether or not you need to drink electrolyte water, and how frequently, depends on a whole lot of individual circumstances. We’ll break it all down for you below.
Table of Contents
What Are Electrolytes, and What Do They Do?
Electrolytes are minerals that naturally exist in your body. They include sodium, potassium, magnesium, calcium, chloride, and phosphate. They’re essential for several different bodily processes, including nerve and muscle function and fluid and pH balances.
How Do You Know If You Need Electrolytes?
As with basically all health and wellness advice, the best way to figure out whether you have any deficiencies or an electrolyte imbalance is to talk to your doctor. You can also get a sweat test done to analyze what you may or may not be losing.
“Mild imbalances can cause cramping, dizziness, fatigue, or headaches. More severe shifts may lead to confusion or irregular heartbeat, which requires medical attention, not just an electrolyte drink,” says Maegan Ratliff, a registered dietitian.
And there are negative consequences to both too few and too many electrolytes—too few can disrupt nerve and muscle function, affect heart rhythm, and impair hydration, yet too many can raise blood pressure (sodium), cause diarrhea (magnesium), or lead to kidney strain (calcium), according to Lindsay Malone, registered dietitian.
Electrolyte beverages and sports drinks generally aren’t necessary for most people to consume on a daily basis, especially if they’re sedentary or have issues like high blood pressure or kidney disease where added electrolytes (especially sodium) can potentially be harmful.
“True electrolyte depletion is very uncommon in the general population,” says Brian Ó hÁonghusa, a registered nutritionist. In fact, “excessive electrolyte drink intake without adequate water loss can lead to hyponatremia, where sodium levels in the blood are too low,” says Staci Gulbin, registered dietitian.
The exception? “Electrolyte water can be consumed daily, especially if you’re active, sweat a lot, or live in a hot climate,” says Trisha Best, registered dietitian. “People with high fluid loss like athletes, those who sweat heavily, or anyone dealing with vomiting, diarrhea, or heat exposure may benefit from electrolyte water or supplemental electrolytes. If you’re exercising for over an hour, especially in hot weather, replenishing electrolytes can help maintain performance and prevent imbalance,” says Malone.
So, in a nutshell: If you’re sweating a lot, if you’re physically active in a hot climate, if you’ve recently been sick or have medical issues that cause excess fluid loss (such as diarrhea or vomiting), you might benefit from electrolyte water. “It’s about balance, not excess,” says Ratliff.
What Foods and Drinks Are High in Electrolytes?
You might not realize it, but most people already get enough electrolytes through their daily diets. Your body needs electrolytes every day—they support “hydration, nerve signaling, and muscle function,” says Malone. But you’re likely already getting plenty of electrolytes from the foods you eat. “As long as you’re consuming a balanced diet of lean proteins, whole grains, healthy fats, along with plenty of fruits and vegetables, most people don’t need to consume electrolyte supplementation every day,” says Gulbin.
Here’s a non-conclusive list of foods that provide electrolytes:
- Potassium: bananas, potatoes, avocados, spinach, oranges, tomatoes, watermelon
- Sodium: pickles, olives, cheese, eggs, soups, seafood
- Calcium: dairy milk, cheese, yogurt, kale, spinach
- Magnesium: nuts, seeds, whole grains
- Chloride: tomatoes, olives, celery, grapefruit, table salt
Drinks such as coconut water, fruit juice, and bone broth also contain plenty of electrolytes.
Can I Drink Electrolyte Water Every Day?
“Fluid needs depend on your size, age, activity level, and factors such as medications that affect your fluid loss,” says Amy Chow, a registered dietitian. She adds that a few indicators you’re sufficiently hydrated include “urine that is pale yellow in color, and not being thirsty often.”
Have you been sweating profusely while working out, and you notice that your pee is dark yellow? You might benefit from electrolyte water. Do you have a manual labor job that requires physical activity and working outdoors on hot days? You also might want to reach for some. Or if you’ve recently been sick, they may be helpful. Listen to your body and make sure to start small—if you feel better after consuming one serving of electrolyte water, you probably don’t need to rush another. Personally, I reach for an electrolyte beverage when I’m outside at festivals, since I’m usually chugging water and I’m also sweating profusely all day. But on an average Tuesday of working from home, I keep my water bottle full of plain water.
Should Electrolyte Water Replace Plain Water?
No. Drinking water should be sufficient for most people.
“Plain water should be used for day-to-day hydration for most people most of the time, especially if you are resting and staying indoors,” says Chow. “Electrolyte water isn’t a cure-all—it’s a tool. Use it when your body’s demands are higher than usual, not as a blanket replacement for regular hydration,” adds Ratfliff.
How Should I Choose an Electrolyte Supplement?
While electrolyte water can be beneficial, many supplements are high in ingredients that can also be harmful. For example, “Many hydration products contain high sugar levels, which can counteract health goals, especially if used daily without medical need,” says Kreenah Shah, MD. And we’ve already gone over the risks that can come from excess sodium, magnesium, and calcium.
When choosing an electrolyte supplement, you want to find something that has a good balance of sodium (the key ingredient for effective rehydration), sugar, and carbohydrates. But you should avoid artificial sweeteners and consider your diet as well. If you regularly consume salty or sugary snacks, you probably don’t need a lot of sodium or sugar in your electrolyte powder. Again, you should speak with your doctor before starting a new supplement regimen.
Tech
‘The Last Airbender’ Leaked Online. Some Fans Say Paramount Deserves the Fallout
The online leak of a full version of Avatar: Aang, The Last Airbender—a highly anticipated animated film in a multimedia fantasy franchise—has divided passionate fans while upsetting those who spent years working on the film.
The leaks began on X late on Saturday night, about six months before Aang was scheduled to premiere on Paramount+. User @ImStillDissin posted two short clips from the film. “Nickelodeon accidentally emailed me the entire Avatar aang movie,” he claimed. He also threatened to stream the entire movie if Paramount didn’t release an official trailer, and he posted a still from the movie’s end credits, revealing previously undisclosed voice-over cast and roles. The media from @ImStillDissin’s posts were later hit with copyright strikes and removed.
But within 48 hours, links to download the full movie appeared on 4chan and X, where some users also directly streamed the film. Across the web, fans said they had successfully pirated and watched what appeared to be a nearly finished and “beautiful” animated film.
While some argued that Paramount deserved to be punished because of certain creative and marketing decisions around the movie, others noted what a blow the leak was to the animators and production crew. A number of those team members took to social media to convey their sadness and frustration.
“We worked on the aang movie for years with the expectation that’d [sic] we’d get to celebrate all of our hard work in theaters. Just to see people unceremoniously leak the film and pass our shots around on twitter like candy,” animator Julia Schoel wrote Tuesday on X.
The user behind @ImStillDissin, who would not reveal his real name due to fear of legal repercussions, tells WIRED that he obtained the movie almost by chance and did not expect his posts to set off such a crisis in the entertainment world. “When I posted those clips I was purely trolling,” he says. “I was expecting a day of clout farming at best, not for the whole thing to blow up like this.”
(While WIRED has done its due diligence in verifying that the person speaking to us was behind the @ImStillDissin X account, we acknowledge that the hacking community is known to troll.)
According to @ImStillDissin, a screen-grabbed version of Avatar: Aang, The Last Airbender was circulating among people he knew from his days in the hacking community, one of whom shared it with him. “Broadly speaking, the supply chain for movies and TV is rife with insecure companies and vendors and lax checks,” he claims. He notes that two different SpongeBob SquarePants movies leaked months before their release dates in 2024. “Someone on 4chan who wasn’t happy at me drip-feeding stuff posted a copy of a draft script [of the new Avatar film] from like two years back,” says @ImStillDissin.
Neither Nickelodeon nor its parent company Paramount have confirmed a hack had taken place, nor have they issued a statement on the matter. They also did not respond to requests for comment.
Originally announced in 2021, Avatar: Aang, The Last Airbender marked the first production for Avatar Studios, a division of Nickelodeon’s animation department.
Some people felt justified in pirating and sharing the movie due to the recasting of voice actors. Last year, during a Reddit AMA, casting director Jenny Jue wrote that the voice cast from the Avatar TV show that aired on Nickelodeon in the 2000s was not returning due to efforts to “match actors’ ethnic/racial background to the characters they’re portraying.”
Tech
NASA Wants to Put Nuclear Reactors on the Moon
Having demonstrated that it has the operational capability to transport humans safely to the moon and back, the United States is moving on to its next major aim: It wants nuclear reactors in orbit and on the lunar surface by 2030. For such a feat, the National Aeronautics and Space Administration will have to work in conjunction with the Department of Defense and the Department of Energy.
In a post on X, the White House Office of Science and Technology Policy (OSTP) unveiled a document with new guidelines for federal agencies to establish the space nuclear technology road map for the coming years. This, they say, will ensure “US space superiority.”
At present, space instruments use solar power to operate. However, this is considered impractical for more complex purposes. Although technically there is always sunlight, the power is intermittent and almost always requires bulky batteries to store it.
Reactors produce fairly continuous energy for years through nuclear fission. They can also be used for so-called nuclear electric propulsion. Continuous output makes them the most viable option for lunar base subsistence, but they can also allow spacecraft to undertake long or complex missions without worrying about depleting a limited supply of chemical fuel.
Nuclear technology, in short, makes it possible to go farther, with more payload, for longer, and with fewer constraints.
According to the memorandum, the US goal is to put a medium-power reactor in orbit by 2028, with a variant designed for nuclear electric propulsion, and a first functional large reactor on the surface of the moon by 2030. To achieve this, both NASA and the Pentagon will develop energy technologies in parallel, using the current strategy of competition among contractors.
The reactors will have to be modular and scalable, and will have to include applications for both future life on the moon and space propulsion. For its part, the DOE will have to ensure that these projects have the fuel, infrastructure, and safety features necessary to achieve their objectives. In addition, the agency will evaluate whether the industry has the capacity to produce up to four reactors in five years.
The plan contemplates technologies that produce at least 20 kilowatts of electricity (kWe) for three years in orbit and at least five years on the lunar surface. In the meantime, they should have a design capable of raising power to 100 kWe. The first designs should arrive within a year.
Finally, the order tasks the OSTP with creating a road map for the initiative, noting obstacles and recommendations for addressing them.
“Nuclear power in space will give us the sustained electricity, heating, and propulsion essential to a permanent presence on the moon, Mars, and beyond,” OSTP posted. For his part, NASA administrator Jared Isaacman posted, “The time has come for America to get underway on nuclear power in space.” The message was followed by an emoji of a US flag.
The plan provides a common framework for each agency to work within. In the background, the race for space infrastructure is evidence of technological competition with China, which is also seeking advanced energy capabilities for the moon.
This story originally appeared in WIRED en Español and has been translated from Spanish.
Tech
AI Could Democratize One of Tech’s Most Valuable Resources
Nvidia is the undisputed king of AI chips. But thanks to the AI it helped build, the champ could soon face growing competition.
Modern AI runs on Nvidia designs, a dynamic that has propelled the company to a market cap of well over $4 trillion. Each new generation of Nvidia chip allows companies to train more powerful AI models using hundreds or thousands of processors networked together inside vast data centers. One reason for Nvidia’s success is that it provides software to help program each new generation of chip. That may soon not be such a differentiated skill.
A startup called Wafer is training AI models to do one of the most difficult and important jobs in AI—optimizing code so that it runs as efficiently as possible on a particular silicon chip.
Emilio Andere, cofounder and CEO of Wafer, says the company performs reinforcement learning on open source models to teach them to write kernel code, or software that interacts directly with hardware in an operating system. Andere says Wafer also adds “agentic harnesses” to existing coding models like Anthropic’s Claude and OpenAI’s GPT to soup up their ability to write code that runs directly on chips.
Many prominent tech companies now have their own chips. Apple and others have for years used custom silicon to improve the performance and the efficiency of software running on laptops, tablets, and smartphones. At the other end of the scale, companies like Google and Amazon mint their own silicon to improve the performance of their cloud-computing platforms. Meta recently said it would deploy 1 gigawatt of compute capacity with a new chip developed with Broadcom. Deploying custom silicon also involves writing a lot of code so that it runs smoothly and efficiently on the new processor.
Wafer is working with companies including AMD and Amazon to help optimize software to run efficiently on their hardware. The startup has so far raised $4 million in seed funding from Google’s Jeff Dean, Wojciech Zaremba of OpenAI, and others.
Andere believes that his company’s AI-led approach has the potential to challenge Nvidia’s dominance. A number of high-end chips now offer similar raw floating point performance—a key industry benchmark of a chip’s ability to perform simple calculations—to Nvidia’s best silicon.
“The best AMD hardware, the best [Amazon] Trainium hardware, the best [Google] TPUs, give you the same theoretical flops to Nvidia GPUs,” Andere told me recently. “We want to maximize intelligence per watt.”
Performance engineers with the skill needed to optimize code to run reliably and efficiently on these chips are expensive and in high demand, Andere says, while Nvidia’s software ecosystem makes it easier to write and maintain code for its chips. That makes it hard for even the biggest tech companies to go it alone.
When Anthropic partnered with Amazon to build its AI models on Trainium, for instance, it had to rewrite its model’s code from scratch to make it run as efficiently as possible on the hardware, Andere says.
Of course, Anthropic’s Claude is now one of many AI models that are now superhuman at writing code. So Andere reckons it may not be long before AI starts consuming Nvidia software advantage.
“The moat lives in the programmability of the chip,” Andere says in reference to the libraries and software tools that make it easier to optimize code for Nvidia hardware. “I think it’s time to start rethinking whether that’s actually a strong moat.”
Besides making it easier to optimize code for different silicon, AI may soon make it easier to design chips themselves. Ricursive Intelligence, a startup founded by two ex-Google engineers, Azalia Mirhoseini and Anna Goldie, is developing new ways to design computer chips with artificial intelligence. If its technology takes off, a lot more companies could branch into chip design, creating custom silicon that runs their software more efficiently.
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