Walk through the drink aisles of any grocery store, and you’ll likely see the word “electrolytes” on several labels. These sports drinks promise to quench your thirst and replenish the all-important electrolytes that your body needs. 

But what does that mean? 

Cindy Cassell, an integrative and functional sports dietitian, explains electrolytes and whether or not you actually need sports drinks when exercising. 

What are electrolytes? 

Electrolytes are minerals—such as potassium, sodium, and chloride—that primarily help with nerve function and fluid regulation. Without electrolytes, our muscles (including our heart) wouldn’t be able to move, and we would be constantly dehydrated. 

We lose electrolytes daily through sweat and urine, so getting enough is important to keep from feeling run down. 

But you don’t need to reach for a Gatorade daily to stay hydrated. 

Focus on food 

Most people think they need to drink something specifically made with electrolytes, like Gatorade or Powerade, to replenish their levels and rehydrate. Cindy explains that’s not the case. 

“They actually just need to eat better,” she says, “because the salt in food is plenty.” 

Table salt, made of sodium and chloride, provides most of our daily electrolytes. Fruits, vegetables, legumes, and dairy also contain the essential minerals our bodies need, so eating a balanced diet is enough to keep your levels regular. 

Bananas, avocados, tuna, quinoa, and yogurt are good natural sources of electrolytes. The natural sugar in fruit also helps the body absorb electrolytes. 

Even though food provides all the electrolytes needed on a typical day, Cindy explains that sports drinks aren’t entirely useless. 

When do you need a sports drink? 

Cindy recommends replenishing fluids during every rest to stay hydrated when exercising or playing a sport. Many people don’t like the taste of water, however. This is when sports drinks can come in handy. The salty-sweet flavor of Gatorade or Powerade makes them more appetizing, enticing people to drink more than they would if they just had water. 

“It’s not necessarily that Gatorade or Powerade makes a difference,” Cindy says, “it’s that they drink lots more of that product.” 

However, the sugar that makes sports drinks appealing (and helps the body better absorb electrolytes from the salt) also makes them unhealthy in large quantities. Most of the time, water is enough to replenish the fluid loss from sweat and properly rehydrate you. 

However, a sports drink now and then can help if you’re sweating heavily for long periods.

“You do need to hydrate better if you’re going to be out there exercising two to three hours at a time,” Cindy says. 

So even though Gatorade and other electrolyte-rich drinks can help, you shouldn’t rely on them to stay healthy.