Hydration is one of the most important things we can do for our bodies. “Everything in your body depends on optimal hydration, from organ function to hormone balance,” Los Angeles-based nutritionist Kimberly Snyder previously told Vogue. If, like me, you carry around a water bottle but still aren’t quite getting your recommended 2.7 to 3.7 liters daily, odds are you’ve looked for other ways to improve your hydration levels. With so many electrolyte powders on the market offering to do just that, we decided to take a deeper look. Here’s what experts had to say.
What are electrolytes?
“Electrolytes are essential minerals, including sodium, potassium, magnesium, calcium, and chloride,” says Amy Shapiro, RD, registered dietitian and founder of Real Nutrition. These minerals carry an electric charge when dissolved in fluid and contribute to a wide variety of bodily functions, from muscle contractions to blood pressure to, of course, hydration.
How do electrolyte powders compare to traditional electrolyte drinks?
Electrolyte powders can differ from traditional sports electrolyte drinks in a few ways, Shapiro says, including sugar content, electrolyte concentration, and ingredient quality.
Taylor Fazio, MS, RD, SPN, and wellness advisor for The Lanby, a New York City-based wellness and health members club, previously told Vogue she recommends looking for an electrolyte drink with minimal ingredients (no artificial dyes or preservatives, and little to no added sugar) and a balanced mix of sodium, potassium, magnesium, and calcium. Her other recommendations included looking for mineral salts or sea salts and, if sweetened, using a natural ingredient, like stevia or monk fruit.
Are electrolyte drinks good for hydration?
The short answer is yes, they can be—but not everyone needs them. Electrolytes help your body retain fluid, enhance absorption, and replace minerals lost through factors like illness, sweating, and heat. “They can help vastly improve hydration, particularly when used during intense physical activity,” nutritionist Riya Lakhani-Kanji previously told Vogue. Other conditions in which electrolytes can be beneficial include illness, fatigue, travel, pregnancy, or a hot climate.
For most people, though, plain water and a balanced diet are enough to maintain proper hydration levels. “Most healthy individuals get the electrolytes they need from regularly drinking liquids and eating a variety of healthy foods,” licensed dietician and assistant professor of nutrition and food studies at George Mason University, Allison G. Miner, EdD, MS, RDN, previously told Vogue, adding, “You need a comprehensive scope of nutrients for optimal function and by focusing on only one or two nutrients, you might be unintentionally missing out on others.”
For example, some foods and drinks that naturally provide electrolytes include bananas, salted nuts, celery, milk, coconut water, and leafy greens.
Who should not consume electrolytes?
“Too many electrolytes can be as harmful as too few, so moderation and balance are key,” said Lakhani-Kanji. “Excess intake, especially from drinks or supplements, can increase sodium levels, which may affect blood pressure, cause potassium imbalances, which can impact heart rhythm, and lead to digestive upset and kidney strain in susceptible individuals,” Shapiro adds.
So, like with other supplements, it’s best to consult your doctor before making electrolyte drinks a regular part of your routine, especially if you have underlying health conditions, like kidney issues, heart issues, or something that affects your body’s mineral balance.
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