It's one of the questions I get asked most. Clients ask it. Friends ask it. My DMs are full of it.
So here's my honest answer, as a Nutritionist who also happens to make a hydration drink. Not everyone needs electrolytes every day. But a lot of women would benefit from a daily top up, and most of us aren't getting the right balance.
Let me explain.
First, what are electrolytes?
Electrolytes are minerals that carry an electrical charge once they're dissolved in fluid. The main ones are sodium, potassium, magnesium, calcium and chloride.
They help your body manage fluid balance, and they play a part in how your nerves and muscles work. Water matters. So do the minerals that help your body use it.
Where do we get them?
Food first, always. Fruit, veg, legumes, nuts, dairy and wholegrains all contain electrolytes. Bananas, potatoes, avocado, leafy greens and yoghurt are great sources of potassium. Nuts, seeds and wholegrains bring magnesium.
If you eat plenty of whole foods and drink enough water, your body is pretty good at keeping things in balance on its own.
So where's the gap?
Here's what I see. Most Australians eat more sodium than recommended, mostly from packaged and takeaway foods. At the same time, many women don't reach the recommended potassium intake of 2,800mg a day.
So the issue usually isn't too few electrolytes overall. It's the balance. Plenty of sodium, not enough potassium.
That's why I'm wary of reaching for an athlete's electrolyte every day. Many are built around sodium for heavy sweat loss. Great after a long run in February. Not what most of us need at our desk on a Tuesday.
When a daily top up can make sense
- You sweat a lot, from exercise, physical work or a hot Aussie summer
- You struggle to drink enough plain water and a bit of flavour helps you get there
- Your diet is a bit light on fruit and veg right now (busy seasons happen)
- You're pregnant or breastfeeding and your fluid needs have gone up. Check with your GP or midwife first.
If you've been unwell with vomiting or diarrhoea, that's different. An oral rehydration solution from the pharmacy is the go-to.
When you probably don't need one
If you're eating well, sipping water through the day and not sweating heavily, you may not need a daily electrolyte. Water and good food will do the job. I'd rather tell you that than sell you something you don't need.
Who should check with their doctor first
If you have kidney disease, or take medication that affects potassium levels (like some blood pressure medications and diuretics), talk to your GP before adding any electrolyte product. More potassium isn't right for everyone.
Signs it's worth looking at your hydration
- Your wee is dark yellow rather than pale straw
- You're often thirsty, or you rarely feel thirsty and rarely drink
- You feel flat or foggy by mid afternoon
These can have lots of causes. Think of them as a nudge to check your habits, not a diagnosis.
If you do want a daily electrolyte, what to look for
- More potassium than sodium
- No added sugar
- Doses listed ingredient by ingredient
- One serve that gives you the full dose
I've written a full Nutritionist's checklist for choosing an electrolyte if you want the detail. And if you want to know why potassium matters so much, start here.
Where Blumii fits
I made Blumii for the everyday woman, not the elite athlete. More potassium than sodium, no added sugar, and one sachet a day is all you need. It's a top up, not a replacement for good food and water.
Some days you'll want it. Some days you won't. That's exactly why our boxes have 20 sachets, not 30.
Quick answers
Is it okay to have electrolytes every day?
For most healthy adults, one serve a day of a lower sodium, no added sugar electrolyte is generally fine alongside a balanced diet. If you have a medical condition or take regular medication, check with your GP.
Can you have too many electrolytes?
Yes. Doubling up on high sodium products adds up fast, especially on top of a typical Aussie diet. Stick to the serve on the label.
Are electrolytes better than water?
No. Water is still the foundation. Electrolytes are a top up for when you need a bit more.
When is the best time to have electrolytes?
Whenever suits you. Lots of women like one in the morning or mid afternoon. If you've exercised or sweated a lot, afterwards is a good time.
Candice x
Nutritionist & Founder, Blumii
