People shopping for hydration supplements usually look at electrolyte tablets, powders and ready-to-drink sports drinks. We explain what's in them and when they're relevant. For most people, day to day, water and regular drinks are enough.
Electrolytes & hydration · Hydration drinks · Endurance supplements · Carbohydrate powders · Intra-workout
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How much water should you drink a day?
The government recommends 6 to 8 cups or glasses of fluid a day, and water, lower-fat milk and lower-sugar drinks, including tea and coffee, all count. You may need more in a hot environment or if you're physically active for long periods.
When you sweat during exercise, the NHS says water is the best way to replace lost fluids.
Do you need electrolyte drinks?
Not usually for everyday life or short workouts, where water is enough. The British Dietetic Association advises starting exercise well hydrated and to just stay ahead of thirst, and discusses taking carbohydrate during exercise for people who exercise hard for longer than an hour.
Carbohydrate-electrolyte drinks have two authorised claims: "Carbohydrate-electrolyte solutions enhance the absorption of water during physical exercise" and "Carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise". The GB register of authorised health claims allows them only for drinks with 80 to 350kcal per litre from carbohydrate (mostly fast-absorbed sugars such as glucose), 460 to 1,150mg of sodium per litre and a set concentration (osmolality). Electrolyte tablets with no carbohydrate don't qualify.
How do you compare hydration products?
Compare the sodium, sugar and cost per serving. If you're on a low-salt diet or have high blood pressure or kidney disease, check with your GP before using electrolyte products.
How to compare value (example figures, not real products): an £8 tube of 20 tablets costs 40p a serving. A £20 tub of powder with 40 servings costs 50p a serving, so check what each serving contains before deciding. Browse electrolytes.
We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice. Food supplements should not replace a varied, balanced diet.
Written by Andy Arshad, SupplementHQ. Last reviewed 11 October 2026.