Athletes and fitness enthusiasts are bombarded with marketing claims about electrolyte drinks, promising enhanced performance and faster recovery. But what's the real story behind these trendy beverages?

According to Professor Graeme Close, a leading sports nutrition researcher at Liverpool John Moores University, most people are unnecessarily spending money on electrolyte products they don't actually need. The human body is remarkably efficient at maintaining electrolyte balance through regular diet.

Electrolytes are essential minerals like sodium, potassium, and magnesium that help regulate nerves, muscles, and fluid balance. However, Close explains that for typical daily exercise like gym workouts or short runs, water is more than sufficient. 'Just sip water, that's more than good enough and keep your hard-earned money for other things,' he advises.

For those intense, prolonged exercise sessions—especially in hot conditions—electrolyte supplementation can be beneficial. Specifically, if you're exercising beyond 70-90 minutes or are a 'salty sweater', adding sodium can help maintain proper mineral levels. Close recommends a simple homemade alternative: mix two-thirds water, one-third fruit juice, and a pinch of salt for a cost-effective electrolyte solution.

Interestingly, the researcher cautions against marketing claims of performance improvements. 'If you see something promising a 10% improvement in your performance, you know it's not true,' Close emphasizes. While carbohydrate-containing sports drinks can help athletes maintain energy during long training sessions, the benefits of additional mineral supplementation remain scientifically unproven.

For those who enjoy electrolyte drinks, Close offers a pragmatic perspective. If the taste encourages you to drink more during exercise, there's no harm. However, he suggests getting electrolytes through a balanced diet—noting that an omelette provides more minerals than most commercial supplement sachets.

The key takeaway? Save your money for now. Unless you're engaging in prolonged, intense exercise in challenging conditions, standard water and a balanced diet will keep you perfectly hydrated and healthy.