Whether you are hitting it hard in the gym or consistently enjoy your runs outdoors, you are likely drinking a lot of water. Unfortunately, simply drinking plenty of water doesn’t ensure you are staying hydrated, as electrolytes play a vital role. I personally love running outside, but I do notice that I feel especially dehydrated after getting a sweat going in the sun. This is where electrolyte powders can make all the difference.
If you’re concerned that your body isn’t properly absorbing the water you drink, you may want to consider this electrolyte powder buying guide to help you decide on the right powder to conveniently add to your water first thing in the morning and surrounding your workouts.
Are electrolyte powders good for you?
Before we dive into shopping for the best electrolyte powder, it’s important to understand the proper usage of electrolytes. Electrolyte powders contain common minerals such as sodium, potassium, chloride, and magnesium. These minerals play a vital role in helping to maintain healthy fluid levels and supporting brain and muscle function.
According to research published in the International Journal of Sports Nutrition and Exercise Metabolism, researchers found that sodium is lost in the greatest amounts during exercise. Depending on intensity, a person can lose anywhere from 360mg to 1,620 mg of sodium in just one workout.
During and after tough workouts, overhydrating with water without replacing the electrolytes lost can lead to an electrolyte imbalance. An electrolyte imbalance can then leave you with uncomfortable symptoms, such as nausea or headaches.
Is it OK to drink electrolyte powder every day?
For athletes or people working out at a moderate-to-intense level, drinking electrolyte powder every day can be safe and effective. Electrolyte powders can be used before, during, or after your workout to help support performance and improve recovery. The amount of electrolyte powder you’ll need depends on your intensity level and duration of workout, as well as how much electrolytes you get from your diet.
For most athletes, one to three servings of electrolytes is enough to help restore healthy electrolyte levels in the body. After exposure to extreme heat, your body may require additional electrolytes after sweating more. Some people also find that electrolyte powders are useful when sick to replace the fluids lost from excessive vomiting or diarrhea.
For the average sedentary person, consuming electrolyte powder may not be necessary. While consuming electrolytes regularly is not necessarily harmful, consuming too much without the need for them can also cause electrolyte imbalances. If you notice any symptoms of electrolyte imbalance, such as an irregular heart rate or headaches, it may be a sign you’re consuming too many electrolytes. A medical professional can also perform blood testing to check on your electrolyte levels.
How do you get electrolytes naturally?
Electrolyte powder is a great supplement to use in combination with a well-rounded diet. However, consuming foods and drinks naturally high in electrolytes is the best way to ensure optimal electrolyte levels. One great source of natural electrolytes is unsweetened coconut water, which contains 350mg of potassium per cup. Unsweetened coconut water is widely available at many grocery stores and health food stores and also tastes delicious! Other health foods to help replenish potassium levels include bananas, avocados, and leafy greens.
To replenish sodium levels, snacks like salted nuts (such as macadamia nuts) can provide a healthy dose of sodium while also offering other benefits like healthy fats. High levels of magnesium are found in foods such as spinach and pumpkin seeds.
What to look for when shopping for electrolyte powders
With many different electrolyte powder products on the market, it can be difficult to know which product to purchase. Different electrolyte products may cater to different needs, such as different levels of exercise intensity or powders to meet specific dietary needs. When shopping for an electrolyte powder, you’ll want to pay attention to the types of minerals included and their doses. Always read the ingredients and nutrition facts label before purchasing. After all, some electrolyte powders may promote rehydration but actually contain very little of the necessary electrolytes you wish to replenish.
When shopping for electrolyte powders, also look at available flavors and packaging options (single serving sticks, canisters, etc.) to help choose the product that is best suited for your needs.
Electrolyte powders with carbohydrates
Some electrolyte powders, such as Skratch Labs Hydration Mixes, contain small doses of carbohydrates via cane sugar and dextrose. Products with these ingredients are geared toward athletes performing high-intensity or high-duration exercises, such as running or cycling. The carbohydrates in these electrolyte mixes, alongside the minerals, are intended to provide a burst of energy to help sustain long periods of exercise. Unlike other electrolyte powders, these also contain calories and should not be consumed when practicing intermittent fasting.
Sugar-free electrolyte powders
Sugar-free electrolyte powders are also available, such as the many flavors of Ultima Replenisher. Unlike electrolytes with carbohydrates, sugar-free electrolyte powders are better for people with diabetes, on the ketogenic diet, or those who are intermittent fasting. Sugar-free electrolyte powders provide the same benefits of replenishing lost minerals without the spike in blood sugar caused by added carbohydrates.
Electrolytes for specific dietary needs
For those with specific dietary needs, you’ll want to look for electrolyte powders that meet your preferences, such as vegan, paleo-friendly, non-GMO, kosher, or products with artificial ingredients. Nuun Sport Hydration is a great brand that is Orthodox Kosher-certified and vegan. Ultima Replenisher is also a great option that is vegan, paleo-friendly, and keto-friendly.
Frequently asked questions
How can you tell if your electrolytes are low?
You may have low electrolytes if you experience muscle cramps, weakness, dizziness, headaches, or irregular heartbeats. Other signs include fatigue, confusion, nausea, or excessive thirst. If you’re worried that your electrolyte levels are off, replenish through food, drinks, or powders if needed, especially after intense exercise or dehydration.
Are electrolytes good for your kidneys?
Yes, electrolytes are essential for kidney function. According to UCLA Health, “Electrolytes are particles that carry an electric charge when they are dissolved in blood. The kidneys help to maintain electrolyte concentrations by regulating its concentrations in the body.” However, if there are imbalances, whether they be too high or too low, it can strain the kidneys.
