The Best Time to Drink Electrolytes for Hydration

We’ve all been dehydrated at some point. In fact, many of us are probably a little dehydrated right now. While water should be your first line of defense, sometimes you need a little extra hydration help. Enter electrolytes. These minerals—like sodium, potassium, magnesium and chloride—help your body hold onto fluids. You can get them from lots of healthy foods. But when you need a quick, convenient hydration fix, you can also get them from supplements in the form of drinks, powders and capsules.

Of course, whenever you’re dehydrated, the most important thing is to drink water. But sports dietitians say that when you could use an even bigger boost, an electrolyte drink can help. And there are some times of day when drinking them may be especially beneficial. 

The Best Time to Drink Electrolytes for Maximum Hydration

Since everyone’s daily routine and needs are a little different, there isn’t a one-size-fits-all best time to drink electrolytes. But there are certain times of day when an electrolyte drink can provide a hydration boost.  

When You Wake Up in the Morning 

When you first wake up, are you more likely to stumble toward the coffee maker than pour yourself a glass of water? You’re not alone. Many of us skip hydrating first thing in the morning, making it one of the best times to reach for electrolytes. After an overnight fast, our hydration tanks are naturally lower since we lose fluids while sleeping, through breathing and sweating.,

That’s not all. “If you’re working on increasing your overall fluid intake, but tend not to recognize your thirst or crave plain water, morning electrolytes may be helpful,” says Kelly Jones, M.S., RD, CSSD. “Since sodium can stimulate thirst, including an electrolyte product in the morning may mean you remember to reach for your water bottle more often throughout the day.”

Before, During or After Exercise

We don’t have to tell you that a sweaty workout can make you lose fluids. While post-workout rehydration is a must, there are additional times when sipping electrolytes may help prevent exercise-related dehydration.

In fact, you might benefit from some electrolytes before you even start exercising, especially if you’re already a little parched. You may also want to tank up with some pre-workout electrolytes if you tend to sweat heavily or will be exercising in hot, humid weather, says Amy Goodson, M.S., RD, CSSD, LD.

Alternatively, if your workout lasts longer than an hour, you may want to sip an electrolyte drink while you exercise. “Electrolyte intake, especially sodium, is recommended during extended exercise lasting more than one to two hours, especially in hot and humid conditions or when there is anticipated high sweat loss,” says Jeanne Hendricks, RD, CSSD. 

Any Time You Notice That Your Pee Is Dark

Ever used the bathroom and noticed your pee looks dark—maybe even as dark as apple juice? That’s a big hint that you might be dehydrated.  Urine gets its color from a yellow-colored waste product of protein breakdown, called urochrome. When you’re dehydrated, the concentration of urochrome in your pee increases, making it darker in color.

Not drinking enough water is one common cause of dark urine. Some illnesses can cause it, too. Diarrhea, vomiting or a high fever can quickly rob your body of fluids. “When you’re sick—as in [fluid is] coming out of both ends, electrolytes can help the body replete to counteract the deplete,” says Leslie Bonci, M.P.H., RDN, CSSD.

What should your pee look like? If it’s light in color, similar to the color of lemonade, you have nothing to worry about. However, if it’s any darker than that, you could be running low on fluids and need to rehydrate.

Factors Impacting Hydration

Hydration isn’t just about how much you drink. These factors can also impact your hydration status. 

• Your Drink’s Taste and Temperature: The flavor and temperature of your drink can be a deal-maker or -breaker, says Bonci. Some people may only enjoy their fluids ice-cold, while others need a hint of flavor to encourage steady sipping. Find out what you enjoy to support hydration. 
• If You’re a “Salty Sweater”: If you notice white streaks or white crusty marks on your clothes after a tough workout, chances are you’re what sports dietitians call a “salty sweater.” These marks are a tip-off that your body loses a higher concentration of sodium through sweat and that you may need more electrolytes than the average person to stay hydrated, explains Sarah Kiel, RDN, CSSD. That said, not all sweat stains on your exercise clothes are sodium-related. Yellow or brown stains are simply a reflection of pigments in your sweat.
• The Amount You Sweat: Some of us naturally sweat more when we exercise than others. “Sweat rate is impacted by everything from temperature and humidity of the environment, to altitude, apparel and the intensity and duration of your workouts,” says Jones. While some people may only sweat out a half-liter per hour of exercise, others may lose as much as 2 liters per hour.

What to Look For in an Electrolyte Drink

When it comes to choosing an electrolyte drink, sports dietitians recommend looking for these features:  

• Sodium: As the main electrolyte lost through sweat, sodium is essential for rehydration. Sodium doesn’t just help your body hold onto fluids and maintain blood volume. It also makes you feel thirsty, which encourages you to keep drinking and stay hydrated, says Hendricks. So, consider it the most important electrolyte in your drink. You can find it, along with the other electrolytes below, listed on the Nutrition Facts panel.
• Potassium: This mineral supports healthy muscle and nerve function. That makes it another key electrolyte to look for in a drink, especially since most of us don’t consume enough of it to begin with.
• Other Electrolytes: Depending on the brand, you may find additional electrolytes, like chloride, calcium and magnesium, in your drink. These can help support fluid balance and muscle contraction. While they’re nice, they’re not always necessary. If you’re already following a balanced eating plan, you’re likely getting enough of them.
• Carbohydrates: Carb-free electrolyte beverages are great for general hydration or travel. However, if you’re replenishing after a workout or illness, carbohydrates should be present in your electrolyte drink. “These help your body absorb fluids better, so you stay hydrated and bounce back faster,” says Hendricks.
• The Form of Your Supplement: Electrolyte supplements come in lots of forms. Powder sticks have an advantage as they are easily portable, says Bonci. If you don’t want to be bothered with mixing, a ready-made drink is also a great option. 

Our Expert Take

When water isn’t enough, an electrolyte drink can be a quick, convenient way to help you stay hydrated. If you’re wondering when the best time to drink electrolytes is, the answer is different for everyone. However, there are some times of day that can be especially advantageous. These include when you wake up in the morning, before, during or after a workout, or any time you notice that your urine is unusually dark. It can also be helpful to know that certain factors may affect your unique hydration needs. For example, if you sweat heavily or lose lots of salt when you sweat, extra fluids and electrolytes may be particularly beneficial. Finally, don’t overlook the flavor and temperature of your electrolyte drink. Because if it doesn’t taste great, you’re probably not going to want to drink it anyway!