To Hack or Not to Hack | Electrolyte Supplements
A Salty Solution or Just Hype?
It’s Wednesday and time for the “To Hack or Not to Hack” series—where Vango Wellness cuts through wellness buzzwords and breaks down the real science behind the trends.
You've probably seen electrolyte supplements in your gym bag, on your coworker's desk, or all over your social feed. These colorful packets and tubs promise to replenish what’s lost during sweat sessions, long nights, or intense workouts. But are they a smart addition to your wellness routine — or just another expensive habit?
What Are Electrolytes, Anyway?
Electrolytes are essential minerals — including sodium, potassium, magnesium, and calcium — that carry an electric charge when dissolved in fluids. They help regulate:
Fluid balance
Nerve function
Muscle contractions
Blood pressure
pH levels
You lose electrolytes through sweat, urine, and even breathing. Under extreme conditions (like high heat, prolonged exercise, or illness), this can lead to imbalances that cause fatigue, muscle cramps, dizziness, and more.
The Case for Electrolyte Supplements
Electrolyte supplements are designed to quickly replenish minerals your body may lose during intense exertion or dehydration. They’re often mixed with water and marketed as a faster, smarter hydration solution.
Research suggests they may help:
Improve fluid retention and absorption
Support muscle function during workouts
Reduce cramping
Alleviate symptoms of dehydration like headaches and nausea
So yes — they do work in the right context. But...
Here’s what often gets overlooked: many popular electrolyte supplements come loaded with added sugar or artificial sweeteners. While a small amount of sugar can help facilitate water absorption during endurance activity, many commercial products go well beyond that.
Too much sugar — especially refined or artificial — can:
Spike blood sugar levels
Disrupt gut health
Lead to energy crashes
Undermine your hydration efforts
Some brands even contain more sugar than a sports drink, turning what should be a functional hydration aid into something closer to candy water.
And for those using them outside of exercise — say, sipping throughout the day at your desk — this can become a hidden drain on your health, not a boost.
When Electrolytes Become a Problem
Most healthy bodies are highly capable of maintaining electrolyte balance through food and water alone. Over-supplementing — especially with just one or two minerals — can throw off your body’s delicate ratio.
Too much sodium can raise blood pressure. Excess potassium (in rare cases) can affect heart function. The kidneys typically excrete what you don’t need, but if you have kidney issues, the risks increase.
Who Benefits Most?
Here’s where electrolyte supplements can shine:
Endurance athletes engaging in long-distance or high-intensity exercise
People in hot or humid environments who sweat excessively
Those recovering from illness, especially with vomiting or diarrhea
Individuals on low-carb or ketogenic diets, where electrolyte loss increases
If you fall into one of these categories and want to use electrolyte supplements, here’s how to do it right:
Read the Label Carefully: Look for options with little or no added sugar, and steer clear of artificial sweeteners and food dyes.
Know What You Actually Need: Don’t just follow a trend — choose a formulation that fits your physical activity and lifestyle.
Stick to Reasonable Dosages: More isn’t better. Your body will only use what it needs — and excrete or struggle with the rest.
Use It as a Tool, Not a Crutch: Electrolyte supplements should support a healthy lifestyle, not replace basic hydration and nourishment.
To Hack or Not to Hack?
✔️ Not To Hack for most people
If you eat a variety of whole foods, stay hydrated, and aren’t putting your body through prolonged stress, you likely don’t need electrolyte supplements. Your body is remarkably good at maintaining balance when given the right foundational support — food, rest, movement, and water.
My Recommendation: Start with Real Food First
Instead of defaulting to supplements, I always recommend getting your electrolytes from whole food sources when possible:
Sodium: Sea salt, pickles, olives
Potassium: Bananas, avocados, sweet potatoes, spinach
Magnesium: Leafy greens, nuts, seeds
Calcium: Dairy or fortified plant milks, tofu, leafy greens
These foods don’t just deliver minerals — they also come with fiber, antioxidants, and other nutrients your body loves.
So unless you’re training like a pro or sweating it out in extreme heat, skip the electrolyte products and let nature do the work.
Before You Go
If you’ve ever reached for an electrolyte supplement — or felt overwhelmed by the options out there — I hope this helped bring some clarity. For most of us, simple, real nourishment and consistent hydration will go much farther than any packet.
Have you used electrolyte supplements? What’s been your experience? I’d love to hear your thoughts — feel free to share in the comments.
And if you’re following this series, next week I’ll be diving into Tongue Scraping — Does it really improve oral health and reduce bad breath, or is it an unnecessary addition to your routine?
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