Myth-Busting: Do Electrolytes Make You Gain Weight?

Electrolytes have become a buzzword in the world of hydration. You’ll see them in sports drinks, oral rehydration solutions, and even everyday wellness products. Yet, despite their benefits, many people still hesitate to use electrolyte drinks because of one persistent worry: Do electrolytes make you gain weight?

At Shine, we know that misconceptions can stop people from enjoying the hydration and performance benefits electrolytes bring. So, let’s break it down with evidence, not hearsay. In this article, we’ll bust the most common myths about electrolytes, calories, sodium, and weight gain, so you can sip with confidence.

What Are Electrolytes?

Electrolytes are minerals in your body that carry an electrical charge. The key ones include:

• Sodium - helps regulate fluid balance.

• Potassium - supports muscle function and heart health.

• Magnesium - aids in energy production and muscle recovery.

• Calcium - vital for bone strength and nerve signalling.

• Chloride, phosphate and bicarbonate - help balance pH and support metabolic functions.

Together, they keep your body hydrated, support nerve communication, and allow muscles to contract properly. Without electrolytes, hydration simply doesn’t work as effectively.

Myth 1: ‘Electrolytes Are Full of Calories’

One of the biggest myths is that electrolyte drinks are inherently high in calories. The truth is: electrolytes themselves contain no calories.

They are minerals, not macronutrients like carbohydrates, protein, or fat. When you consume electrolytes (whether sodium, potassium, or magnesium) you’re not adding any energy (calories) to your diet.

So why does this myth persist? Because some commercial sports drinks contain added sugars alongside electrolytes. It’s the sugar (not the electrolytes) that contributes calories.

The Evidence:

• A typical sugar-sweetened sports drink may contain 30-35g of sugar per 750ml bottle, equating to around 150 calories.

• Electrolyte powders or low-sugar formulas, like Shine are designed differently: delivering essential minerals without unnecessary calories.

Myth 2: ‘Sodium Makes You Put on Weight’

Another widespread belief is that sodium (the main electrolyte in hydration products) directly causes weight gain. Let’s be clear: sodium does not add body fat.

What sodium does is influence how your body retains water. If you consume a salty meal or a high-sodium drink, you may notice the scales go up slightly the next morning. That’s not fat - it’s temporary water retention.

Why Water Retention Happens

Sodium helps regulate fluid balance. When intake is higher than usual, your body may hold onto extra water to keep blood sodium levels balanced. This can create a feeling of puffiness or bloating, which people sometimes confuse with ‘real’ weight gain.

But water weight is not permanent. Once your sodium levels stabilise (either by reducing intake or naturally balancing fluids) the extra water is released.

The Evidence:

• A 2019 review in Nutrients highlighted that while sodium intake affects blood pressure and fluid balance, it does not contribute calories or body fat.

• Any ‘weight gain’ linked to sodium is short-lived and reversible.

In other words, sodium may temporarily change the number on the scales, but it does not increase body fat.

Myth 3: ‘You Don’t Need Electrolytes Unless You’re an Athlete’

Many people think electrolytes are only for marathon runners or professional athletes. But the truth is, anyone can benefit.

When You Lose Electrolytes:

• Sweating during exercise, even moderate workouts.

• Hot or humid environments.

• Everyday dehydration, from commuting, long workdays, or simply not drinking enough.

• Illness involving fluid loss, like colds, flu, or stomach bugs.

Replacing electrolytes in these situations helps prevent fatigue, headaches, and poor concentration. Staying hydrated supports wellbeing whether you’re working, studying, or playing sport.

Electrolytes are not just for elite athletes, they’re for anyone who values good hydration.

The Real Link Between Electrolytes and Weight

If electrolytes don’t add calories or fat, and sodium only causes temporary water retention, where does the myth of “electrolytes cause weight gain” come from? It’s mainly down to confusion:

• People mistake water weight for fat gain.

• Super sugar-sweetened sports drinks create the illusion that electrolytes equal calories.

• Outdated diet culture wrongly demonises sodium without context.

In reality, electrolytes can even support healthy weight management:

• Staying hydrated reduces the likelihood of mistaking thirst for hunger.

• Balanced electrolytes prevent fatigue, helping you stay active.

• Proper hydration supports digestion, metabolism, and recovery.

Evidence-Based Takeaways

Let’s distil the science into clear answers:

1. Electrolytes don’t contain calories - They cannot directly make you gain weight.

2. Sodium doesn’t add fat - It may cause short-term water retention, not long-term weight gain.

3. Overly sugary drinks are the culprit - If you’re concerned about calories, choose an electrolyte product with an optimal sugar component.

4. Electrolytes are essential - They support hydration, performance, and recovery for everyone, not just athletes.

Choosing the Right Electrolyte Drink

If your goal is to stay hydrated without unnecessary calories, here’s what to look for:

• Low or no added sugar - ensuring electrolytes, and the key amount of sugar are the focus.

• Balanced sodium and potassium - mimicking the body’s natural needs.

• Added magnesium or calcium - for muscle function and recovery.

• Transparent labelling - so you know exactly what you’re drinking.

We create electrolyte solutions designed for modern life: convenient, balanced, and free from the myths that hold people back.

So, do electrolytes make you gain weight? No. Electrolytes themselves are calorie-free, and while sodium may cause temporary water retention, this is not the same as fat gain. The real culprit behind ‘electrolytes causing weight gain’ is confusion with sugary sports drinks.

When chosen wisely, electrolyte drinks support hydration, performance, and wellbeing without derailing weight goals. They’re a tool for balance, not a barrier.