As your heart races and sweat trickles down your forehead, you take a moment to pause after an intensive workout. What beverage do you grab to replenish yourself?

From brands like Gatorade to Powerade, nearly all sports drinks today advertise their ability to restore lost electrolytes, which can effectively help rehydrate your body during exercise.

So, what should you look for in a high-quality sports drink? And who really needs them? Experts weigh in on the positive indicators to keep in mind and what to steer clear of.

What occurs when your electrolytes are depleted?

Electrolytes, which include minerals like sodium, potassium, magnesium, calcium, and phosphorus, are crucial for our bodies to function properly. Maintaining a healthy electrolyte balance is vital for regulating hydration levels, supporting muscle and nerve activity, and enhancing brain function, according to Dr. Alex Crane, a primary care physician at Scripps Hospital in San Diego.

When the body quickly loses electrolytes, signs of dehydration can manifest as muscle cramps, tiredness, headaches, and irritability. “When patients mention these symptoms, my first question is: Are you drinking while exercising?” Crane states. Most often, the answer is no. He’s observed that many individuals only think to hydrate after completing their workouts. However, those who begin to hydrate throughout their exercise routines, whether they are high-intensity or longer sessions, tend to recover significantly better, Crane explains.

Is daily consumption of electrolytes necessary?

Who stands to gain from consuming electrolyte-rich sports drinks? Moderation is key. Sports drinks are primarily designed to replenish lost electrolytes, making them most suitable for endurance athletes, those engaged in high-intensity workouts, or individuals who sweat profusely while exercising, Crane notes.

However, this doesn’t mean that those who engage in shorter or less intense workouts can’t benefit from an electrolyte drink. It’s crucial to find a balance between the amount of electrolytes lost and the electrolytes needed to be replenished, Crane adds. If you’re not losing fluids rapidly enough to cause an electrolyte imbalance, drinking water before, during, and after your workout should suffice.

It’s also vital to understand that sports drinks aren’t essential for maintaining a healthy electrolyte balance, according to Yaffi Lvova, a registered dietitian nutritionist with Banner Health. Most people maintain adequate electrolyte levels through their regular diet since natural food sources contain various electrolytes.

Key features of a quality sports drink

“From a health perspective, natural ingredients are preferable,” suggests Crane. Therefore, it’s best to avoid artificial sweeteners, flavors, and colors whenever possible, as recommended by Lvova.

Instead of relying solely on sports drinks, consider natural, electrolyte-rich options like coconut water, fruit and vegetable juices, or bone broth, advises Crane. While these alternatives may have fewer electrolytes than standard sports drinks, they can still effectively support electrolyte balance in the body.

Coconut water typically contains less sodium while being richer in potassium, lower in carbohydrates, and has no added sugar, as stated by Lvova. Orange juice is packed with magnesium, phosphorus, and potassium, making it an excellent choice for electrolyte replenishment, provided that you don’t have kidney issues. Milk is another strong source of sodium, calcium, and potassium, and recent research has highlighted its benefits as a post-workout drink, according to Healthline.

So, what’s the takeaway? “From a dietitian’s viewpoint, electrolyte drinks are unnecessary unless you are engaging in prolonged workouts, sweating a lot, or losing fluids due to illness,” shares Lvova. Therefore, while sports drinks can be beneficial for electrolyte boosts during exercise, most individuals can maintain proper hydration and electrolyte levels through a balanced diet and regular water intake during workouts.