When Do You Need an Electrolyte Drink?
A Healthier Michigan
| 4 min read
When it comes to staying hydrated, health experts agree water is the best way to stay hydrated; it's thirst-quenching, calorie-free and is vital to keeping your body functioning properly.
But how about drinks with electrolytes? On social media you may see people ripping open electrolyte packets and pouring them into their water bottles. Maybe you've seen this and wondered if your body would benefit from a homemade electrolyte drink. Let's see what the science says.
What are electrolytes?
Unless it’s distilled or ultra-filtered, most water that you drink has some trace amounts of electrolytes in them. Electrolytes are types of minerals, like calcium, potassium, magnesium and sodium.
When people sweat, either because they’re exercising, not feeling well, or because they’re in a hot place, their bodies lose a certain amount of electrolytes that then need to be replaced, according to the National Institutes of Health (NIH).
Electrolyte drinks are beverages like specially formulated water, coconut water or sports drinks that have extra minerals added to them and are marketed as offering a health benefit.
What are electrolytes good for?
Our bodies need electrolytes for a few different reasons. These include:
- Regulating blood pressure
- Regulating how muscles contract and function
- Helping to balance fluid levels in the body
When should I drink electrolytes?
If it seems like some influencers put an overemphasis on electrolyte drinks it's because they do. Most people do not need to consume dedicated electrolyte drinks or supplements every day, as a balanced, nutritious diet fuels their body with the minerals they need. Fruits, vegetables, dairy, nuts and table salt supply us with sodium, potassium, calcium and magnesium.
Light daily exercise and moderate workouts that take less than an hour to complete generally aren't going to cause your body to lose enough electrolytes to cause dehydration or any noticeable fatigue.
Electrolyte drinks matter most when exercise intensely for 60 to 75 minutes and you sweat heavily, especially in heat. If you react so negatively to a situation like this that you become ill and vomit or have diarrhea, these are signs that you are experiencing significant fluid and mineral loss. This is a case where replenishing your body with electrolytes is important.
Which foods have the most electrolytes?
These foods and beverages in particular contain high levels of electrolytes:
- Bananas
- Peanuts
- Oranges
- Watermelon
- Spinach
- Potatoes
- Avocados
- Mushrooms
- Milk
- Almonds
- Beans
- Lean proteins like chicken and fish
Can you have too many electrolytes?
Just like with anything you eat or drink, you can also get too much of a good thing when it comes to electrolytes. Let’s say you’re not sweating or working out, but you’re sipping on electrolyte-added drinks during the day. You may get an overabundance of them in your body.
For example, sodium is a common electrolyte and is needed to help your body function. But if your sodium levels get too high, it can prompt your body to hold onto extra water to help dilute that sodium. This causes swelling in your body and can raise your blood pressure, according to the Harvard School of Public Health.
Additionally, sports drinks often contain unnecessary added sugars, which can slow water absorption and fill the body with excess calories. High intakes of some electrolytes can also cause issues like high blood pressure or heart rhythm problems in some individuals, according to the American Heart Association.
As with anything, don’t overdo the electrolyte drinks. Also, make sure you’re reading the labels so you know how much sodium, magnesium and other electrolytes are in the drinks, and compare it to the Recommended Daily Allowances (RDA) chart.
If you have concerns about whether you are consuming enough electrolytes, talk to your primary care provider about your diet and nutrition to get expert advice. They may recommend sugar free electrolyte drink mixes you can make at home using basic ingredients.
Related:
Photo credit: Getty Images
