Originally, electrolyte drinks and powders were made to help athletes maintain optimal hydration, especially when playing, practicing, or engaging in sports for long hours. Now, you can find these drinks and packets everywhere, marketed to the common person, with lots of different formulas. Here’s everything you need to know about electrolytes, including what they do, when we need them, and what can happen if we get too many.
What Are Electrolytes?
Electrolytes are minerals found in foods and beverages like sodium, potassium, magnesium, phosphorus, calcium and chloride. In the body, these minerals help contract muscles, keep the heart beating, and help maintain healthy fluid levels in and around the cells of the body. A balanced diet naturally provides enough of these minerals, and the kidneys help to hold onto or get rid of too many to keep their levels normal.
What Is In Electrolyte Drinks or Packs?
Electrolyte supplements can a mixture of one or more minerals in different amounts, and may also have added sugars, sweeteners, artificial colors, flavors, additives, and even caffeine. Today’s market offers a variety of different brands, types, and price points, which can make it difficult to know what to look for.
These were originally made for very active athletes to help them stay hydrated for longer times while competing, exercising, or training, but are now marketed to the general public.
When Do We Need or Not Need Electrolyte Supplements?
Most people do not need additional electrolytes with regular activity and temperatures. If you are only lightly sweating or doing short, low-intensity activities, plain water and a balanced diet is enough to get the minerals we need.
Electrolyte supplements are needed if you are doing exercise for more than 60 minutes at moderate to higher intensities or sweating a lot in hot and humid climates. Most health providers also recommend supplementing electrolytes when the body is having difficulty keeping water (diarrhea, vomiting, or certain medical conditions).
It is important to consult with your doctor if electrolyte supplements are okay for you to take, especially if you have diabetes, heart or kidney problems, are pregnant, or are taking blood pressure medications.
How Do I Know if I am Getting Too Many Electrolytes?
Studies show that most Americans eat too much salt, sugar and calories, and do not necessarily need additional electrolytes. Too much electrolytes can lead to:
- Muscle cramps
- Irregular heart beats
- Fatigue
- Nausea
- Confusion and irritability
- Headaches, and even difficulty breathing.
In general, they can also increase blood pressure and stomach issues. Therefore, it is not recommended to sip on electrolytes all day as your go-to beverage. Aim for water and only use them when your body needs it (as mentioned above).
What Should I Look for In An Electrolyte Supplement if I Need It?
Look for:
- Low in added sugars, less than 5g per serving is a good goal,
- Contains 200mg of sodium, 45 to 250mg of potassium per 16-oz serving
- Low in artificial colors and additives
- If it has sweeteners, look for stevia and sucralose
More electrolytes are not always better. Most people do not need to replenish in higher amounts unless you are sweating a lot, or doing high intensity workouts for long periods of time. We also do not lose a lot of magnesium in our sweat, but it can be helpful to make sure you are getting enough magnesium in your diet if a supplement contains it.
If a packet contains larger amounts than this, we might recommend that patients dilute it with water or use a smaller amount of the powder at one time.
A registered dietitian can help you reach your overall health goals and help make sure you are getting the best hydration and nutrition for you! Schedule online here or call (919) 237-1337, option 4 and a nutrition coordinator can help you set up a one-on-one appointment.
Resources:
- https://health.clevelandclinic.org/too-many-electrolytes
- https://www.heart.org/en/news/2024/06/19/electrolytes-can-give-the-body-a-charge-but-try-not-to-overdo-it
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/sports-and-hydration-for-athletes
- https://nutritionsource.hsph.harvard.edu/electrolyte-drinks/
