Nutrition Diet: Who Should Drink Hydration Drinks?

October 16, 2025 •

4 min read

An estimated 75% of Americans may be chronically dehydrated, a widespread claim that highlights a common health concern, though scientific evidence varies. Understanding who should drink hydration drinks and when to use them is crucial for effective rehydration beyond regular water intake.

Quick Summary

This guide clarifies the specific scenarios where electrolyte beverages are beneficial, such as for athletes, during illness with fluid loss, or in extreme heat. It explains that plain water is sufficient for most daily hydration needs, contrasting this with targeted electrolyte replenishment.

Key Points

Targeted Use: Hydration drinks are primarily for situations of significant fluid and electrolyte loss, such as intense exercise, illness, or extreme heat.
Plain Water for Most: For daily hydration and moderate activity under an hour, plain water is the best and most appropriate choice.
Athletes' Needs: Endurance athletes and those training intensely for over 90 minutes benefit from electrolyte drinks containing carbohydrates to replenish energy and minerals.
Illness Recovery: Electrolyte beverages are crucial for rehydrating during episodes of vomiting or diarrhea, especially for children and the elderly.
Risks of Overconsumption: Excessively consuming sugary electrolyte drinks can lead to weight gain, dental problems, and potentially dangerous electrolyte imbalances.
Certain Individuals Should Be Cautious: People with kidney disease or high blood pressure should consult a doctor before using electrolyte supplements due to risks associated with mineral content.
Natural Sources Exist: A balanced diet rich in fruits and vegetables provides natural electrolytes, and homemade drinks offer a low-sugar alternative.

Understanding Hydration and Electrolytes

Water is fundamental to life, playing a crucial role in virtually all bodily functions, from regulating body temperature to transporting nutrients. For most people, on most days, plain water is the best and most effective way to stay hydrated. However, there are specific situations where the body loses fluids and vital minerals—known as electrolytes—at an accelerated rate. Electrolytes, which include sodium, potassium, and magnesium, are minerals that help regulate nerve and muscle function, and maintain fluid balance. When these are depleted, plain water may not be enough to restore the body's balance quickly and efficiently, making hydration drinks a potentially useful tool.

Athletes and Endurance Enthusiasts

For serious athletes and those engaged in prolonged or high-intensity exercise, hydration drinks serve a specific purpose. During intense physical activity, especially in hot and humid conditions, the body loses significant amounts of fluid and electrolytes through sweat.

Intense Activity: Workouts lasting over 60–90 minutes require replenishing carbohydrates for energy and electrolytes to prevent muscle cramps and fatigue.
Endurance Events: Marathon runners, triathletes, and long-distance cyclists use sports drinks to fuel their performance and prevent dehydration over extended periods.
Heavy Sweating: Some individuals are 'heavy sweaters' and lose more sodium than others, requiring additional electrolyte support even during moderately long exercise sessions.

Those Recovering from Illness

Illnesses involving vomiting and diarrhea can cause rapid, significant fluid and electrolyte loss, leading to dehydration. This is particularly dangerous for vulnerable populations like young children and the elderly. Oral rehydration solutions (ORS) are specifically formulated to replace lost fluids and minerals in the correct proportions, aiding recovery more effectively than water alone. Adults and children who are ill may need to sip these drinks frequently to help rebalance their system and avoid further complications.

Individuals in Extreme Heat or Demanding Labor

People working outdoors for long hours in hot climates, such as construction workers, landscapers, or firefighters, sweat heavily and need to replace lost fluids and salts to prevent heat-related illnesses like heat exhaustion or heatstroke. In such cases, hydration drinks can be beneficial, but sugar content should be monitored to avoid unnecessary calories. Similar needs arise for anyone spending extended periods in hot environments or participating in intense, all-day activities.

Comparison: Plain Water vs. Hydration Drink


Feature	Plain Water	Hydration/Electrolyte Drink
Best For	Daily hydration, short/moderate exercise (<60 min), low-activity individuals.	Prolonged/intense exercise (>60 min), heavy sweating, illness with fluid loss.
Key Components	H₂O, potentially trace minerals depending on source.	H₂O, electrolytes (sodium, potassium, magnesium), carbohydrates (sugar), and sometimes vitamins or caffeine.
Primary Benefit	Calorie-free, foundational hydration.	Replenishes lost electrolytes and provides energy, enhancing performance and recovery.
Potential Downsides	Insufficient for rapid electrolyte replacement during high fluid loss.	High sugar content (risk of weight gain, dental issues), potential for overconsumption, unnecessary for most individuals.

When Plain Water is Enough

For the vast majority of people, plain water is the best choice for everyday hydration. This includes individuals with a desk job, those engaging in light recreational activity, or anyone not experiencing rapid fluid loss due to illness or heat. For a moderate workout under an hour, like a brisk walk or a short gym session, water is perfectly adequate for rehydration. Relying on sugary sports drinks for these occasions adds unnecessary calories and sugar, which can lead to negative health outcomes over time. A balanced diet rich in fruits and vegetables, like bananas, leafy greens, and avocados, also provides the necessary electrolytes for daily function.

Risks and Considerations

While beneficial in specific contexts, hydration drinks are not without risks. High-sugar sports drinks can contribute to weight gain, obesity, and dental problems if consumed excessively. Furthermore, overconsuming electrolytes can lead to an imbalance, causing issues like nausea, fatigue, and even heart rhythm problems. Individuals with certain health conditions should be especially cautious. For example, people with kidney disease may struggle to excrete excess electrolytes, and those with high blood pressure should be mindful of the added sodium. The American Academy of Pediatrics does not recommend sports drinks for moderate physical activity in children and adolescents, reserving them for more intense training scenarios. For healthy individuals, the body is very efficient at regulating its electrolyte balance, making supplementation generally unnecessary without significant fluid loss.

Conclusion

While plain water is the cornerstone of healthy hydration for most people, the question of who should drink hydration drinks is answered by specific physiological needs. Targeted use is appropriate for endurance athletes, those experiencing significant fluid loss from illness, or individuals working in extreme heat. For average daily activity, a balanced diet and regular water intake are sufficient and the healthier option. As with any nutritional choice, moderation and an understanding of your body’s unique needs are key. If in doubt, consulting a healthcare professional is always the best course of action.

Homemade Hydration Drink Recipe

To create a simple, healthier alternative to commercial options, try this basic recipe:

1 liter water
1/2 teaspoon sea salt (for sodium and chloride)
1/4 cup orange juice (for potassium)
1-2 tablespoons honey or maple syrup (for carbohydrates and flavor)
Mix well and chill. This gives you control over the ingredients, minimizing excess sugar while providing essential electrolytes.

Learn more about the differences between sports drinks and energy drinks

Frequently Asked Questions

No, for most people and most daily activities, plain water is the best choice for hydration. Hydration drinks are designed for specific scenarios where there's significant fluid and electrolyte loss, such as prolonged, intense exercise or illness.

An athlete should choose a hydration drink if they are engaging in prolonged (over 60–90 minutes) or high-intensity exercise, especially in hot conditions. These drinks replenish electrolytes lost through sweat and provide carbohydrates for energy.

Yes, if an illness involves vomiting or diarrhea, a person should drink an electrolyte beverage. This helps replace the significant fluid and electrolytes lost more effectively than water alone.

Yes, excessive consumption of many commercial hydration drinks can lead to high intake of sugar and calories, potentially causing weight gain and dental issues. Over-consumption of electrolytes can also cause imbalances with negative health effects.

Yes, homemade electrolyte drinks are an excellent alternative. They allow you to control the ingredients and avoid high levels of sugar, artificial flavors, and colors often found in commercial products.

The American Academy of Pediatrics does not recommend sports drinks for children during moderate physical activity. Plain water is usually sufficient. Electrolyte drinks should be reserved for high-intensity, prolonged training scenarios, with a doctor's guidance.

Many whole foods are natural sources of electrolytes. Examples include bananas and avocados for potassium, leafy greens for magnesium, and milk or yogurt for calcium.