# Do you need electrolytes or is water enough?

Source: https://www.healthnews24.co.za/answers/do-i-need-electrolytes-or-just-water/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> For most workouts under 60–90 minutes, water and normal meals are enough. Electrolytes help during long or very hot sessions, for salty sweaters, and when sweat losses are large and food intake is low. Overdrinking, not too little sodium, causes hyponatraemia, so drink to thirst. Electrolyte sachets in South Africa cost about R5–R15 a serving.

Key facts:
- For sessions under about 60–90 minutes in normal conditions, water and a normal meal are usually enough.
- Exercise-associated hyponatraemia (blood sodium below 135 mmol/L) is mainly caused by overdrinking; drink to thirst.
- Symptomatic hyponatraemia affected about 1% of 2 135 endurance athletes in one study.
- Biogen Electrolyte costs about R5.17 a sachet (R139–R155 for 30, Dis-Chem, October 2026).
- The AIS places electrolyte supplements in Group A (sports foods).

## Do you need electrolytes or is water enough?

Water is enough for most people most of the time. Electrolyte products earn their place in specific situations: long sessions, heat, heavy or salty sweating and limited food. Our evidence rating for sodium replacement in endurance events is **moderate**, and the Australian Institute of Sport places electrolyte supplements in Group A (sports foods).

## When is water enough?

- Sessions under about 60–90 minutes at normal intensity.
- Training in cool or mild conditions.
- Gym workouts where you eat a meal afterwards.
- Children and teens in normal school sport: water and food are usually enough.

Your daily diet already supplies sodium, and most people eat well above their minimum needs.

## When do electrolytes help?

| Situation | Why |
|---|---|
| Runs, rides or races over 1–2 hours in heat (Durban summer, Lowveld, Cape Epic stages) | larger sodium losses |
| Heavy or salty sweaters (white crusts on kit, stinging eyes) | sweat sodium varies roughly 10–90 mmol/L |
| Multi-day events or two sessions a day | repeated losses |
| Rehydrating after a long session with little food | sodium helps fluid retention |

Cramps are multifactorial; they are not always due to low sodium, so electrolytes are not a guaranteed fix. See [do salt tablets prevent cramps](/answers/do-salt-tablets-prevent-cramps/).

## What is the risk of too much water?

Exercise-associated hyponatraemia (blood sodium below 135 mmol/L) is mainly caused by drinking more than you sweat, particularly in events beyond four hours and for slower runners. Symptomatic cases are uncommon (about 1% in one study of 2 135 endurance athletes), but severe cases need emergency treatment. Sodium in a drink slows this down but cannot prevent it if you overdrink. The practical rule is to **drink to thirst**. A loss of about 3% of body mass is generally tolerable in cool-temperate conditions.

## What do electrolytes cost in South Africa?

October 2026, per serving, from shelf price (our calculation):

- Biogen Electrolyte, 3 x 10 sachets: R139–R155 at Dis-Chem, about R5.17 each.
- Lifestyle Electrolyte Fizzy, 10 tablets: R48–R53 at Dis-Chem, about R5.30 each.
- REVIVE Raw, unflavoured, 30 sachets: R319–R399 at Faithful to Nature, about R13.30 each.

Sodium per serving is not published on the retailer pages for these products, so check the pack. See [best electrolyte powder in South Africa](/answers/best-electrolyte-powder-in-south-africa/) and the [electrolyte comparison](/best/best-electrolytes-south-africa/). Cheaper still: see [homemade electrolyte drink](/answers/homemade-electrolyte-drink-south-africa/).

## Who should be careful with sodium?

People with high blood pressure, heart disease or kidney disease, those on diuretics or other regular medication, and pregnant women, should check with their doctor before using high-sodium products. Cooling, shade and acclimatisation matter more than any sachet in dangerous heat.

## How do you decide?

1. Under 90 minutes: water and a meal.
2. Over 90 minutes in heat: add sodium via a drink, food or sachet.
3. Do a sweat test to refine; see [how much sodium per hour when running in South African heat](/answers/how-much-sodium-per-hour-running-in-south-african-heat/).
4. Always practise in training.

## When should you see a doctor?

Seek medical help for confusion, severe headache, vomiting or collapse during or after exercise. This is general information, not personal medical advice.

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| Biogen Electrolyte (3 x 10 sachets, citrus) | 3 x 10 sachets | R139–R155 (Dis-Chem (electrolytes group), 2026-10) | 30 | R5.17 | Not published |
| Lifestyle Electrolyte Fizzy (10 tablets) | 10 effervescent tablets | R48–R53 (Dis-Chem (electrolyte drinks page), 2026-10) | 10 | R5.30 | Not published |
| REVIVE Raw Daily Electrolytes, unflavoured (30 sachets) | 30 sachets | R319–R399 (Faithful to Nature, 2026-10) | 30 | R13.30 | None (unsweetened, unflavoured) |

## Sources

- [Hew-Butler et al. 2015, Statement of the 3rd International Exercise-Associated Hyponatremia Consensus Development Conference (BJSM)](https://bjsm.bmj.com/content/49/22/1432)
- [Baker 2017, Sweating rate and sweat sodium concentration in athletes (Sports Med)](https://pubmed.ncbi.nlm.nih.gov/28332116/)
- [Australian Institute of Sport Supplement Framework: Group A](https://www.ausport.gov.au/ais/nutrition/supplements/group_a)