Do you need electrolytes or is water enough?
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.
- 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.
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 and the electrolyte comparison. Cheaper still: see homemade electrolyte drink.
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?
- Under 90 minutes: water and a meal.
- Over 90 minutes in heat: add sodium via a drink, food or sachet.
- Do a sweat test to refine; see how much sodium per hour when running in South African heat.
- 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, with dated prices
| Product | Size | Price | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| Biogen Electrolyte (3 x 10 sachets, citrus) | 3 x 10 sachets | R139–R155Dis-Chem (electrolytes group), Oct 2026 | 30 | R5.17 | Not published |
| Lifestyle Electrolyte Fizzy (10 tablets) | 10 effervescent tablets | R48–R53Dis-Chem (electrolyte drinks page), Oct 2026 | 10 | R5.30 | Not published |
| REVIVE Raw Daily Electrolytes, unflavoured (30 sachets) | 30 sachets | R319–R399Faithful to Nature, Oct 2026 | 30 | R13.30 | None (unsweetened, unflavoured) |
Compare the options
Related questions
- Do salt tablets prevent cramps?
- How much sodium do you need per hour when running in South African heat?
- What is the best electrolyte powder in South Africa?
- How do you make a homemade electrolyte drink in South Africa?
- What is hyponatraemia and how do runners avoid it in South Africa?
- How do you stay hydrated training in summer heat in South Africa?
Sources
- Hew-Butler et al. 2015, Statement of the 3rd International Exercise-Associated Hyponatremia Consensus Development Conference (BJSM)
- Baker 2017, Sweating rate and sweat sodium concentration in athletes (Sports Med)
- Australian Institute of Sport Supplement Framework: Group A
Educational information only, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease.
Cite this page: Healthnews24, “Do you need electrolytes or is water enough?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/do-i-need-electrolytes-or-just-water/. Plain-text version: /answers/do-i-need-electrolytes-or-just-water.md