A new report is casting doubt on the necessity of electrolyte powders, drinks, and tablets for the average person—a market that has ballooned to an estimated $38 billion in 2024 alone. As colorful bottles and attractive marketing campaigns promise better hydration, improved health, and even performance boosts, many Thais are left wondering: do these drinks really deliver on their promises, or are they just another health fad?
Electrolyte products are marketed to athletes, fitness enthusiasts, and even ordinary people who want to enhance their daily hydration. Popular in gyms and convenience stores across Bangkok, these drinks contain key minerals such as sodium, potassium, calcium, and magnesium—elements vital for maintaining fluid balance in the body, regulating heart rhythm, and ensuring muscle and nerve function. While sports drinks have become commonplace, public health experts say many Thais may be overestimating their benefits and underestimating the power of a regular balanced diet.
Electrolytes are not exclusive to expensive supplements and imported beverages. “When we talk about potassium, it’s in a banana; when you eat a pretzel, there’s sodium on it,” explained a nutritionist at a leading orthopaedic hospital in New York, as cited by The New York Times (nytimes.com). Everyday Thai dishes, including khao tom (rice soup) with salt, grilled bananas, or even som tam (papaya salad) offer a natural spectrum of these minerals.
The lead author of the latest research, a well-respected sports medicine physician from Northwell Health, clarified that as we sweat, we lose both fluid and electrolytes, which can result in dehydration if not replaced, potentially causing the heart to work harder to circulate blood. However, medical consensus and numerous recent studies suggest that for most people engaging in typical workouts—even in the tropical heat of Thailand—simply drinking when thirsty is usually sufficient. The carbohydrates in sports drinks may provide a quick energy source for professional athletes, but according to several small-scale studies, including those with long-distance runners in 30°C (86°F) conditions, performance was not significantly different between those who consumed plain water and those who had electrolyte-rich drinks.
“In the 1990s, sodium-rich drinks were routinely recommended for athletes during hour-plus workouts,” said an associate professor of sports dietetics at Monash University, Australia. “But the marketing strategies from sports drinks companies are more potent than the researchers.” Decades of research have since found that the body does an excellent job of maintaining sodium levels in the blood even as we lose it through sweat and urine.
A prominent sports medicine scientist at Wayne State University added, “Everybody thinks that they need to replace lost electrolytes right away. You don’t. You will make it up generally in your meals.” This insight resonates in Thailand, where daily diets are rich in salt (nam pla, or fish sauce, is a staple in nearly every meal), fruits, and vegetables, often consumed with most meals, mitigating the risk of electrolyte deficiency.
So when should Thais consider using electrolyte supplements? Only in cases of severe loss, such as illness involving prolonged vomiting or diarrhea—common risks during the rainy season or foodborne outbreaks. In these situations, doctors may recommend medically approved oral rehydration solutions, which contain more sodium and potassium than most sports drinks. These solutions are available in most local pharmacies and are standard in hospital protocols recommended by the Thai Ministry of Public Health (moph.go.th).
There are rare exceptions. Extreme overconsumption of water, such as during marathon events or ultra-endurance sports in Thailand’s tropical climate, can risk hyponatremia: dangerously low sodium levels in the blood. However, most mainstream sports drinks do not contain enough sodium to prevent this condition, adding little protective value.
Despite the aggressive marketing, experts agree that, aside from the cost, there is little downside to consuming occasional electrolyte drinks for healthy individuals. According to a professor of biomedical and nutritional sciences at a U.S. university, they do not contain enough minerals to cause harm (a condition known as hypernatremia), and their sweet taste might encourage hydration in reluctant drinkers—an advantage for active children or elders, particularly during the April heat in Thailand.
However, the lack of tight regulations on supplements is a global rising concern. University researchers discovered unsafe levels of arsenic in some imported powders and drinks provided to U.S. college athletes. While there were no reports of acute harm, these findings are a reminder to Thai consumers: “You won’t see ‘arsenic’ on a label, but you should check for sugar content and promises that sound too good to be true,” said the sports medicine scientist.
In Thailand, where sugary drink consumption is already contributing to rising rates of diabetes and obesity, according to the National Health Examination Survey (NHES VI, 2020), the extra sugar in some popular electrolyte drinks should give pause to those watching their health (nhesoffice.com). Many market leaders contain almost as much sugar as soft drinks, putting health-conscious consumers at risk of unintended consequences.
Historically, Thailand has relied on natural hydration—cold water from a traditional earthenware jar or freshly chopped fruit from the market. These habits, long-practiced in rural areas, may offer a safer and equally effective hydration strategy than reaching for brightly colored bottled drinks. Moreover, with many Thais participating in the annual Songkran festivities, marathons, or temple fairs during the hottest months, public messaging around proper hydration continues to be essential. The Thai Red Cross Society and Ministry of Tourism and Sports regularly issue health warnings and guidelines for safe festival and sporting event participation.
Looking ahead, experts predict the sports drink and electrolyte supplement market will only grow in Thailand, mirroring global trends. As international brands and local startups compete for market share, education about responsible consumption and proper hydration is urgently needed, especially with Thailand’s already high cardiovascular and metabolic disease burden (who.int). Schools, gyms, and even Muay Thai camps have roles to play in setting the facts straight, with professional trainers advising based on evidence rather than marketing slogans.
For Thai readers and their families, health authorities and medical experts recommend sticking to the basics: drink water when thirsty, maintain a diverse diet rich in fruits and vegetables, and save electrolyte supplements for illness or exceptional heat exposure. If you choose to buy electrolyte drinks, read the label for sugar content—ideally opting for low-sugar or sugar-free options—and be wary of unproven claims. Finally, if you experience persistent lightheadedness, muscle cramps, or signs of severe dehydration, seek medical attention and use oral rehydration solutions under the guidance of a qualified health professional.
For more scientific information on this topic, The New York Times provides a detailed review of research and expert advice (nytimes.com), and local sources can be found through the Thai Ministry of Public Health and leading university hospitals.