Social media has exploded with claims that adding a pinch of salt or electrolyte powder to your water boosts hydration, but are these new habits really necessary—or even safe—for most people? Recent research and expert consensus suggest that while electrolytes play a vital role in our bodies, most healthy individuals in Thailand and globally can get what they need through the foods they eat, without resorting to expensive supplements or trendy drinks.
The current buzz around electrolyte drinks—marketed as hydration enhancers and performance boosters—has been fueled by viral TikTok videos and an explosion of new beverages on supermarket shelves. Electrolyte beverages have even entered everyday Thai culture, with shops and delivery services now offering brands created for everything from casual exercise to recovery after a late night out. This trend raises important health questions for the general public, especially as Bangkok faces sweltering heat waves and more Thais engage in outdoor activities, sports, and travel.
Electrolytes are electrically charged minerals, such as sodium, potassium, calcium, magnesium, and phosphate, which work together to regulate fluid balance, muscle contractions, blood pressure, and nerve signaling Wikipedia: Electrolyte. When you sweat—during intense heat, sports, or severe illness—you lose water and minerals, especially sodium. The water and sodium must be replaced to maintain bodily function, but health experts point out that overconsumption of supplemental electrolytes can lead to its own health risks, including high blood pressure, stomach problems, and even cardiac issues in extreme cases Heart.org.
Drinking an electrolyte solution, such as those developed for athletes or for patients with medical conditions, is primarily recommended when you experience significant fluid and salt loss, such as after prolonged exercise, vomiting, diarrhea, or during Thailand’s extreme heat when dehydration is a real threat WellMed Bangkok Clinic: ORS. In most everyday cases, including mild sweating or casual outdoor activities, your regular diet will meet your electrolyte needs, especially when consuming a variety of fruits, vegetables, and regularly salted foods. “If you’re eating fruits and vegetables and you’re not on a very restrictive diet, you’re probably getting all the electrolytes you need from your food," says a registered dietitian from a major US cancer center, as cited in The Cut’s recent article “Everything You Need to Know About Electrolytes”.
Electrolyte supplementation is especially critical for vulnerable populations. In clinical settings, doctors routinely prescribe oral rehydration solutions (ORS) for children and adults suffering from dehydration due to illness—an approach that has saved millions of lives worldwide since it was adopted by the World Health Organization in the 1970s. Notably, ORS is a mainstay in Thai hospitals and is recommended for local residents and tourists alike, especially during the hot seasons when the risk of dehydration and heat stroke increases Siam International Clinic.
Meanwhile, the spread of electrolyte drinks—marketed with enticing flavors and bold health claims—has led some people to include them as a daily beverage without medical reason. According to a nephrology professor at a leading New York university hospital, the risk here is twofold: “A lot of extra salt for no reason, over time, can lead to higher blood pressure and a lot of different health issues. With any kind of unnecessary oral supplement, best case, you’re paying for expensive urine, because you’re just peeing out the excess.”
The science behind electrolyte absorption also provides useful context. Sodium, the main electrolyte lost in sweat, requires just a small amount of added sugar to be efficiently absorbed by the body—a fact first used in the invention of Gatorade and later in the global adoption of WHO-style ORS Wikipedia: Electrolyte. The typical Thai diet, which often features rice, soups, fruits, and vegetables, is naturally rich in both water and necessary minerals, making additional supplementation largely unnecessary for most healthy individuals.
Still, there are safe and effective uses for electrolyte drinks: for those heavily sweating in intense heat, participating in endurance sports, recovering from diarrhea, or managing hangovers. In these cases, the right amount of supplemental sodium—typically 100-300 milligrams per serving, combined with a modest amount of sugar—is usually sufficient. Over-concentration of salt or sugar in trendy powders, however, can pull water into the stomach and cause digestive upset, headaches, or worse Verywell Health and Everyday Health.
In a 2024 report, the American Heart Association cautioned that excess electrolyte supplementation may trigger dangerous heart rhythms or kidney strain for people with underlying heart or kidney conditions, especially if used daily without medical monitoring Heart.org. Meanwhile, a meta-review in PubMed found clear benefits of regular ORS use in specific patient and athlete groups, but no strong evidence for benefit in the general consumer population (PubMed IDs: 38684321, 38856377).
Recent market research highlights that the electrolyte beverage segment expects significant growth in 2024 in Southeast Asia, including Thailand, with new functional hydration products catering to diverse consumers—from office workers to tourists Xtalks. But consumer advocates and Thai health officials warn that product marketing frequently outpaces evidence, with some drinks containing excessive sugars or sodium far above recommended intakes The Guardian.
For Thai readers, this issue is especially relevant in the context of the country’s hot, humid weather, popularity of outdoor events like Songkran and the Bangkok Marathon, and widely established use of oral rehydration therapies in hospitals and clinics. Thailand’s Ministry of Public Health encourages residents to monitor signs of dehydration during heat waves—such as dark urine, fatigue, or dizziness—and to use rehydration solutions when medically indicated, but not as routine daily beverages WellMed Bangkok Clinic.
Historically, Thailand has strong traditions of using natural remedies for hydration, such as fresh coconut water and herbal drinks, which naturally contain modest amounts of electrolytes without excess sugar or artificial coloring. Promoting these traditional choices, along with evidence-based public health messaging, can help counteract aggressive marketing by international beverage companies seeking to expand their footprint in Southeast Asia.
Looking ahead, industry analysts forecast that functional drink sales will continue to rise as consumers seek perceived health benefits and as global warming raises the stakes for effective hydration Gminsights. However, most nutrition experts urge a return to balance and moderation. For most Thais, the best hydration strategies involve drinking plenty of clean water, eating a diverse range of fruits and vegetables, and reserving electrolyte drinks for times of significant fluid and mineral loss—either through intense illness or exercise.
Practical recommendations for Thai readers:
- Use electrolyte drinks only during severe illness, heat exposure, or prolonged exercise that leads to heavy sweating.
- Choose oral rehydration solutions recommended by health authorities in cases of dehydration (vomiting, diarrhea, heat stroke).
- For mild daily hydration, rely on water, coconut water, and a balanced diet with fruits and vegetables.
- Check beverage labels for sodium and sugar content, avoiding products with excessive amounts.
- Consult a healthcare professional or registered dietitian before using regular electrolyte supplements, particularly if you have existing heart, kidney, or blood pressure conditions.
- Promote traditional Thai beverages and snack on local fruits like watermelon and oranges, which provide natural hydration along with essential nutrients.
For more information, visit Everyday Health, The Cut, and WellMed Bangkok Clinic.