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
This Jackery Power Station Can Save You in an Emergency, and It’s on Sale for $199
Here in the Pacific Northwest, we’re heading into the cold and windy season, which generally means power outages. One of the best ways to stay prepared for those cold and dark days is a portable power station like the Jackery Explorer 300 Plus, which is currently marked down by $100 at Best Buy and by the same amount at B&H. It’s compact enough to tuck away in a cabinet for a rainy day, but still has enough juice to power small and medium sized devices.
I actually picked up one of these a few weeks ago ahead of a big windstorm, and although I fortunately didn’t have to use it, I did run some quick tests on it to make sure everything was in working order. Every device I connected to the Jackery started charging at its fastest rate instantly, and I plugged my router in as well, which happily ran off the outlet with no issue. While I didn’t get a chance to drain the battery, it has a 288-watt-hour capacity that’s excellent for many charges of smaller devices like phones and tablets, or hours of use keeping your small appliances awake.
It has a raft of ports for charging and powering your various devices. There’s a regular USB-A port with a 15W max for incidentals, plus two USB-C ports with a 100W max, one of which is also used as the input to charge the power station. There’s a traditional American 120V outlet too, with a 300W limit, in case the lower wattage USB ports don’t quite fit the bill for your most demanding equipment. There’s even a charger of the style you find in cars, in case you have accessories that need it.
If you’re worried the Explorer 300 Plus won’t have enough juice to get you through a long outage, or you’re a frequent road tripper, I also spotted several Jackery solar panels marked down at Best Buy. The smaller 40W solar panel is marked down to $79 from $130, and the larger 100W version is discounted down to $198 from $299. While this smaller model is great for individuals and occasional use, make sure to check out our other favorite portable power stations for bigger batteries.
Tech
Former USDS Leaders Launch Tech Reform Project to Fix What DOGE Broke
The past year has been traumatic for many of the volunteer tech warriors of what was once called the United States Digital Service (USDS). The team’s former coders, designers, and UX experts have watched in horror as Donald Trump rebranded the service as DOGE, effectively forced out its staff, and employed a strike force of young and reckless engineers to dismantle government agencies under the guise of eliminating fraud. But one aspect of the Trump initiative triggered envy in tech reformers: the Trump administration’s fearlessness in upending generations of cruft and inertia in government services. What if government leaders actually used that decisiveness and clout in service of the people instead of following the murky agendas of Donald Trump or DOGE maestro Elon Musk?
A small though influential team is proposing to answer that exact question, working on a solution they hope to deploy during the next Democratic administration. The initiative is called Tech Viaduct, and its goal is to create a complete plan to reboot how the US delivers services to citizens. The Viaduct cadre of experienced federal tech officials is in the process of cooking up specifics on how to remake the government, aiming to produce initial recommendations by the spring. By 2029, if a Democrat wins, it hopes to have its plan adopted by the White House.
Tech Viaduct’s advisory panel includes former Obama chief of staff and Biden’s secretary of Veterans Affairs Denis McDonough; Biden’s deputy CTO Alexander Macgillivray; Marina Nitze, former CTO of the VA; and Hillary Clinton campaign manager Robby Mook. But most attention-grabbing is its senior adviser and spiritual leader, Mikey Dickerson, the crusty former Google engineer who was the first leader of USDS. His hands-on ethic and unfiltered distaste for bureaucracy embodied the spirit of Obama’s tech surge. No one is more familiar with how government tech services fail American citizens than Dickerson. And no one is more disgusted with the various ways they have fallen short.
Dickerson himself unwittingly put the Viaduct project in motion last April. He was packing up the contents of his DC-area condo to move as far away as possible from the political scrum (to an abandoned sky observatory in a remote corner of Arizona) when McDonough suggested he meet with Mook. When the two got together, they bemoaned the DOGE initiative but agreed that the impulse to shred the dysfunctional system and start over was a good one. “The basic idea is that it’s too hard to get things done,” says Dickerson. “They’re not wrong about that.” He admits that Democrats had blown a big opportunity “For 10 years we’ve had tiny wins here and there but never terraformed the whole ecosystem,” Dickerson says. “What would that look like?”
Dickerson was surprised a few months later when Mook called him to say he found funding from Searchlight Institute, a liberal think tank devoted to novel policy initiatives, to get the idea off the ground. (A Searchlight spokesperson says that the think tank is budgeting $1 million for the project.) Dickerson, like Al Pacino in Godfather III, was pulled back in. Ironically, it was Trump’s reckless-abandon approach to government that convinced him that change was possible. “When I was there, we were severely outgunned, 200 people running around trying to improve websites,” he says. “Trump has knocked over all the beehives—the beltway bandits, the contractor industrial complex, the union industrial complex.”
Tech Viaduct has two aims. The first is to produce a master plan to remake government services—establishing an unbiased procurement process, creating a merit-based hiring process, and assuring oversight to make sure things don’t go awry. (Welcome back, inspector generals!) The idea is to design signature-ready executive orders and legislative drafts that will guide the recruiting strategy for a revitalized civil service. In the next few months, the group plans to devise and test a framework that could be executed immediately in 2029, without any momentum-killing consensus building. In Viaduct’s vision that consensus will be achieved before the election. “Thinking up bright ideas is going to be the easy part,“ Dickerson says. “As hard as we’re going to work in the next three to six months, we’re going to have to spend another two to three years, through a primary season and through an election, advocating as if we were a lobbying group.”
Tech
Why Everyone Is Suddenly in a ‘Very Chinese Time’ in Their Lives
In case you didn’t get the memo, everyone is feeling very Chinese these days. Across social media, people are proclaiming that “You met me at a very Chinese time of my life,” while performing stereotypically Chinese-coded activities like eating dim sum or wearing the viral Adidas Chinese jacket. The trend blew up so much in recent weeks that celebrities like comedian Jimmy O Yang and influencer Hasan Piker even got in on it. It has now evolved into variations like “Chinamaxxing” (acting increasingly more Chinese) and “u will turn Chinese tomorrow” (a kind of affirmation or blessing).
It’s hard to quantify a zeitgeist, but here at WIRED, chronically online people like us have been noticing a distinct vibe shift when it comes to China over the past year. Despite all of the tariffs, export controls, and anti-China rhetoric, many people in the United States, especially younger generations, have fallen in love with Chinese technology, Chinese brands, Chinese cities, and are overall consuming more Chinese-made products than ever before. In a sense the only logical thing left to do was to literally become Chinese.
“It has occurred to me that a lot of you guys have not come to terms with your newfound Chinese identity,” the influencer Chao Ban joked in a TikTok video that has racked up over 340,000 likes. “Let me just ask you this: Aren’t you scrolling on this Chinese app, probably on a Chinese made phone, wearing clothes that are made in China, collecting dolls that are from China?”
Everything Is China
As is often the case with Western narratives about China, these memes are not really meant to paint an accurate picture of life in the country. Instead, they function as a projection of “all of the undesirable aspects of American life—or the decay of the American dream,” says Tianyu Fang, a PhD researcher at Harvard who studies science and technology in China.
At a moment when America’s infrastructure is crumbling and once-unthinkable forms of state violence are being normalized, China is starting to look pretty good in contrast. “When people say it’s the Chinese century, part of that is this ironic defeat,” says Fang.
As the Trump administration remade the US government in its own image and smashed long-standing democratic norms, people started yearning for an alternative role model, and they found a pretty good one in China. With its awe-inspiring skylines and abundant high-speed trains, the country serves as a symbol of the earnest and urgent desire among many Americans for something completely different from their own realities.
Critics frequently point to China’s massive clean energy investments to highlight America’s climate policy failures, or they point to its urban infrastructure development to shame the US housing shortage. These narratives tend to emphasize China’s strengths while sidelining the uglier facets of its development—but that selectivity is the point. China is being used less as a real place than as an abstraction, a way of exposing America’s own shortcomings. As writer Minh Tran observed in a recent Substack post, “In the twilight of the American empire, our Orientalism is not a patronizing one, but an aspirational one.”
Part of why China is on everyone’s mind is that it’s become totally unavoidable. No matter where you live in the world, you are likely going to be surrounded by things made in China. Here at WIRED, we’ve been documenting that exhaustively: Your phone or laptop or robot vacuum is made in China; your favorite AI slop joke is made in China; Labubu, the world’s most coveted toy, is made in China; the solar panels powering the Global South are made in China; the world’s best-selling EV brand, which officially overtook Tesla last year, is made in China. Even the most-talked about open-source AI model is from China. All of these examples are why this newsletter is called Made in China.
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