Do You Really Need Electrolyte Drinks? The Truth About Hydration for Triathletes

Electrolyte drinks are everywhere right now.

They're popping up on podcasts, in influencer morning routines and on supermarket shelves.

But are they really necessary for everyone?

I recently spoke with the Australian Financial Review about this exact question for their article, “Electrolyte Drinks: The Simple Rule for When to Consume Them” (note: google the title to access the article if you don't have a subscription).

Here’s the key takeaway:

•  For most people, plain water is perfectly adequate for hydration. Electrolyte drinks are only beneficial when you’re exercising for long durations (think four hours or more) or sweating heavily in hot and humid conditions.

As I explained in the article, your sweat rate and sweat-sodium concentration are highly individual.

Some athletes lose much more sodium than others. If your training clothes often have white, crusty marks or you can wring out your top after a session, you might be a salty or heavy sweater.

That’s when it’s worth considering electrolyte replacement, but not before.

If you’re curious about your own needs, a sweat test can help determine how much sodium you lose and whether an electrolyte strategy could support your performance.

And remember, not all electrolyte products are created equal. Always check the label for added sugars, sweeteners and colours. Some options marketed as “clean” or “everyday essentials” are better suited to marketing hype than actual performance.

The bottom line:

• Water is enough for most.
• Electrolytes matter for long, hot, sweaty sessions, but not everyday workouts for the general population.
• Hydration should be personalised — not influenced by trends and marketing hype.

If you’d like to optimise your training and race hydration strategy, join me inside the Triathlon Nutrition Academy — learn how to fuel smarter, recover faster, and perform at your best.

Join the Academy →