I always felt run down so I tried taking a daily electrolyte—here’s what changed after a month

Whoever is doing the public relations for electrolytes deserves a raise.

These supplements, once the preserve of Ironman triathletes and ultramarathon runners looking to sustain performance across hours of draining effort, have gone increasingly mainstream.

Beyond hydration, electrolytes are now being celebrated for boosting productivity, improving clarity and focus, reducing fatigue and headaches, even beautifying skin and hair.

Water, it seems, just doesn’t cut it.

Drawn into the hype, and feeling generally run down in recent weeks, I decided to see if I could benefit from this trend.

I also grilled two nutritionists on the best ways to stay hydrated to understand if taking a daily electrolyte formula would boost my physical and mental acumen.

Below are four things I learned. But first, a quick explainer.

What are electrolytes?

Electrolytes are minerals that have a natural electric charge when dissolved in water.

These minerals are essential for many bodily functions, including regulating water balance, maintaining heart rhythm and blood pressure, and supporting nerve and muscle function.

Electrolyte supplements typically include sodium, magnesium and potassium, but can also include calcium, chloride and phosphate.

My experience

I enjoyed the routine

For my test, I started with a daily lemon-flavored electrolyte supplement called Hydrate+ from DR.VEGAN, containing sodium, potassium, calcium and magnesium—plus vitamin B12, vitamin C and amino acid L-taurine.

Then halfway through the month I switched to an assortment of elderberry, Himalayan lime and lychee-flavored electrolytes from Humantra, containing all six electrolytes, plus zinc, chromium, vitamin C and B12.

I would mix each formula with around 500ml of water and glug it down before breakfast or, on especially virtuous days, before a quick home workout.

This soon became my morning ritual, providing a semblance of consistency to my week and helping me feel like I was starting my day on a positive footing.

But, I must admit, it was hard to tell if the extra minerals were boosting my productivity in said workout or once I got my feet under my desk.

I put this last point to Ella Kaur Maan, registered nutritionist and practitioner lead at DR.VEGAN. “Even if you don’t feel a dramatic difference straight away, that doesn’t mean electrolytes aren’t working,” she tells me.

“They support the balance of fluids inside and outside your cells, which is vital for ongoing hydration. Proper cellular hydration takes time—especially if you were mildly dehydrated before starting—so improvements can sometimes be gradual rather than immediate.”

I rarely felt thirsty

While any changes might be subtle, I rarely felt parched during the month-long test.

This was partly because taking a daily supplement ensured I consumed at least a quarter of the 2 liters of fluid per day as recommended by the NHS (the FDA and WHO don't issue a specific daily water intake target).

Yet, simply drinking more water doesn't always guarantee adequate hydration.

“If you are active, sweat a lot, drink caffeine or alcohol, or don’t hydrate enough throughout the day, you may benefit from an electrolyte formula,” says Humantra nutritionist Claissa Lenherr.

Practicing intermittent fasting, or following a low-carb or ketogenic diet can also increase your need.

Lenherr urges me to think of electrolytes as a “hydration enhancer” rather than a quick fix. “They help your body actually absorb and use the water you’re drinking.”

I still felt quite run down

Despite welcoming the routine and feeling generally more hydrated, I did experience one especially painful bout of cramp in my calf in the middle of the night, halfway through the test.

I was also experiencing nagging muscle twitches around my eyes for most of the month, which I thought increased magnesium levels would resolve.

“The fact that you’ve experienced cramps and muscle twitching suggests your body has an increased need for minerals at the moment, particularly magnesium and potassium,” says Kaur Maan.

“These are both crucial for muscle function, so supporting your intake through an electrolyte formula and magnesium- and potassium-rich foods like leafy greens, wholegrains and bananas is a good idea.”

Lenherr agrees, adding that if I don't notice any benefits after adjusting my diet, to consider taking electrolytes more situationally rather than daily. “For example, before or after exercise, when travelling, on hot days or after saunas.”

I learned that water is still the best solution

After 30 days, I decided I can’t justify the financial outlay of a daily electrolyte formula, but I do plan to keep a few in my metaphorical back pocket during hot weather or when training especially hard.

This test has, however, crystallized my understanding of how to stay hydrated.

“The simplest approach is to sip water regularly,” says Kaur Maan.

“That is much better than waiting until you actually feel thirsty, which is one of the later signs of dehydration,” she says.