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?
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Courtesy of Amazon
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Photograph: Louryn Strampe
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Photograph: Louryn Strampe
Skratch Labs
Hydration Sport Drink Mix
“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?
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Courtesy of Amazon
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Photograph: Louryn Strampe
SaltStick
Electrolyte FastChews
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.
I tried the battery version, which does require you recharge it every couple of weeks, but the wired-in version is the top recommendation on our guide to the Best Video Doorbells.
A Better Birdhouse
I had a new-to-me problem this spring: bird invasion. A little bird made a nest in my front-door wreath without us noticing. One evening, my sister opened the door, and the bird flew out of the nest and straight into our house. After a 30-minute battle to get it outside again (and keep my cat from eating it), it wasn’t until we saw the bird fly off the door again the next day that we realized it was calling our home its home, too.
If this is a common problem at your house, our resident bird-gear tester Kat Merck has a solution: a smart nesting box. Birdfy makes a few different smart bird feeders we like for bird-watching, and the Nest Duo is a birdhouse that lets you watch the birds while they nest inside of it. It’s a slim, attractive box that will add to your front yard’s style while also packing two solar-powered cameras (one facing the entrance, one focused inside) so you can bird-watch from multiple angles. It comes with different hole sizes to appeal to different species, metal predator guards to prevent chewing around the hole, and a remote control to reset or recharge the camera without disturbing your feathered neighbors.
Stylish Smart Lights
Govee
Outdoor Clear Bulb String Lights
I’ve liked Govee’s smart outdoor string lights before, usually for my holiday decor, and have previously recommended something similar with a bistro-light-like look that happened to be smart. These clear bulb string lights are part of Govee’s current lineup and have a contemporary twist with a triangle in the center instead of the wire filament. These are a fun option for outdoor lights you can enjoy on warm nights, and they can do every color and shade of white without looking as bulky as permanent outdoor lights. (Added bonus, these lights are also Matter compatible!)
Fresh Bulbs
Cync
Smart LED Light Bulb, PAR38
If you have light fixtures you want to remote-control, add an outdoor smart bulb. There are tons to choose from, and you can usually find one from any brand you already have at home. The only downside is that outdoor-rated smart bulbs are usually 4.75-inch-diameter PAR38-style bulbs, so they’re best for downward-facing floodlights on your porch or balcony. They’ll likely be too big to fit in a wall fixture as a replacement for a normal-sized bulb. Don’t just grab any smart bulb—not all are outdoor-rated. Check for mentions of outdoor use and waterproof ratings to make sure they’re safe to use. I’m a big fan of Cync bulbs, and the brand has an outdoor version of the Cync Full Color bulbs I like to use indoors. You’ll be able to add fun colors as well as shades of white, so you can turn the porch a spooky orange or red for Halloween, pink for Valentine’s Day, or the colors of your favorite sports team on game day.
Remote-Controlled Garage
If your garage is the centerpiece of your home’s curb appeal, you can control it as easily as a smart door by adding a smart controller. You can do two different styles: I have the Chamberlain MyQ professionally installed smart garage opener, which means the device that controls my garage has these smarts built into it (plus a camera, but I find it doesn’t work great with how far the device is from my Wi-Fi router), or you can get a smart garage controller that can add smart features onto an existing garage door. Both let you check whether the garage is open or closed and operate it remotely, and you can add a video keypad that doubles as a video doorbell and can let you open or close the garage without your phone.
Smart Shades
The front of my home faces west, so it’s absolutely baking at the end of the day. What I need to add are some of our favorite smart shades to automate closing the shades on that side of the house at the right time of day. These also give your home a nice, cohesive look and immediate, controllable privacy from the outside world. WIRED reviewer Simon Hill recommends the SmartWings shades as his top picks, and Lutron’s Caseta shades if you’re looking for a more upgraded look.
Invisible Swaps
Looking to add some smarts without touching your existing setup? These switch-ups can make your front door and yard smart without being visible.
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April might be springtime in the northern hemisphere, but some of the best streaming services seem to think it’s the perfect time for a dry run of spooky season. How else to explain the arrival of some exquisitely dark slices of horror, like 28 Days Later: The Bone Temple arriving on Netflix, Weapons coming to Prime Video, or Shelby Oaks landing on Hulu? If you prefer your off-season Halloween viewing to be in the vein of campy B movies rather than serious scares though, horror specialist Shudder has you covered with Deathstalker, a gloriously cheesy reboot of a near-forgotten ’80s series.
Reality is often scarier than fiction though, as shown by Louis Theroux’s Inside the Manosphere—his first documentary film with Netflix, exploring the dark side of social media and the world of toxic male influencers. (Be sure to read our interview with the filmmaker.) And if the thought of that leaves you wanting something a bit more wholesome to watch, thankfully Zootopia 2 has popped up on Disney+—and there’s even a rabbit in that, for some appropriately springtime imagery.
Here are WIRED’s picks of the best movies to watch right now.
28 Years Later: The Bone Temple
The fourth film in the long-running postapocalyptic horror series switches focus from rampaging rage zombies to a more dangerous threat: humans. OK, OK, “people are the real monsters” isn’t a hot take for the genre, but The Bone Temple offers a unique twist, with 28 Years Later survivor Spike (Alfie Williams) trapped in the company of a murderous gang led by deranged satanist “Sir Lord” Jimmy Crystal (Sinners’ Jack O’Connell). The villain is modeled on disgraced British TV presenter Jimmy Savile, whose sexual abuse crimes hadn’t been revealed by the time of the initial outbreak in 28 Days Later, adding a dash of real-world terror.
As the group stalks what remains of the English countryside, Spike’s only hope might be Dr. Ian Kelson (Ralph Fiennes), whose experiments on curing alpha zombie Samson (Chi Lewis-Parry) might hold humanity’s last hope. Although best watched back to back with its predecessor for the full, horrifying picture, director Nia DaCosta’s chapter stands on its own—and earns bonus points for one of the best uses of Iron Maiden’s “Number of the Beast” in film history.
Louis Theroux: Inside the Manosphere
It’s the silence that does the trick; British documentarian Louis Theroux always knows when not to speak and instead let his subject expose themselves for the world to see. It’s a masterful technique whether Theroux is investigating the Westboro Baptist Church or UFO conspiracy theorists, but it is rarely put to better use than in his latest outing: exploring the online “manosphere” subculture of self-appointed “alphas” offering toxic advice on how to be a “real man.” Speaking with key figures in the loosely defined movement, Theroux’s mild-mannered approach often leaves them to do most of the talking, exposing shockingly misogynistic and extremist views. Even more distressing? The quiet revelation that for many of them their performative masculinity is all just one big grift, and how they rationalize the harm they cause in pursuit of a payout. Depressing but compelling viewing—not all men, but definitely all of these men.
Crime 101
Jewel thief Mike (Chris Hemsworth) is the best in the business, a meticulous planner who pulls off his heists without leaving a shred of evidence—much to the consternation of LAPD detective Lou Lubesnick (Mark Ruffalo), who doesn’t even know exactly who he’s hunting for a string of thefts. Elsewhere in the City of Angels, Sharon (Halle Berry) is an underappreciated VP at an insurance firm, frustrated at being passed over for promotion for years. She’s the perfect insider to help Mike orchestrate an elaborate $11 million diamond heist. But as Lou uncovers evidence connecting to Mike’s past, and the chaotic, violent biker Ormon (Barry Keoghan) aims to take the score for himself, even the most masterful planning can’t prevent everything spiraling dangerously out of control.
Kevin Weil, OpenAI’s former chief product officer who was recently tapped to build a new AI workspace for scientists, Prism, is leaving the company, WIRED has confirmed. Weil was previously an early executive leading product at Instagram.
OpenAI is also sunsetting Prism, which the company launched as a web app in January this year to give scientists a better way to work with AI. The company is folding the roughly 10-person team behind it into Thibault Sottiaux’s Codex team. An OpenAI spokesperson confirmed the changes, and tells WIRED this is part of the company’s effort to unify its business and product strategy. OpenAI has broader ambitions to turn Codex, its AI coding application, into an “everything app.”
Weil, who joined OpenAI in June 2024, announced last September that he would be starting a new initiative inside of the company called “OpenAI for Science.” Now, OpenAI is dispersing those employees throughout the company’s product, research, and infrastructure teams. An OpenAI spokesperson reiterated the company’s commitment to accelerating scientific discovery, and says it’s one of the clearest ways AI can benefit humanity.
OpenAI is currently trying to refocus the company around a few key areas, such as enterprise offerings and coding. Last month, OpenAI’s CEO of AGI deployment Fidji Simo told staff that the company needs to simplify its product offerings. The push to divert resources to more consequential efforts resulted in OpenAI discontinuing its Sora video-generation app.
This is a developing story. Please check back for updates.
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