What Are Electrolyte Powders? Do You Need Them?
by Melinda Burris

Sports drinks have long been marketed with easily recognizable professional athletes guzzling them down in marketing campaigns. Recently, electrolyte powders in pleasing pastel shades promise everything from amping up your workout in progress to aiding your recovery time to giving you increased energy overall. But can you believe the hype? This article will discuss the need to stay hydrated while training, what electrolytes we lose while working out, and what electrolyte powders contain.

What Are Electrolytes?

Electrolytes are essential minerals that move nutrients through the cells of the body. They are essential for bodily processes including organ function and muscle function including contraction and relaxation. You need to maintain a proper balance for your body to function as it should and for you to perform at your peak. When you exercise, you perspire and lose water and these essential electrolytes which include sodium, calcium, chloride, magnesium, potassium, and phosphorus.1,2 According to Dr. Riana Pryor, director of the Hydration, Exercise, and Thermoregulation (HEAT) Laboratory in the Center of Research and Education in Special Environments at the University of Buffalo, sodium or salt is the electrolyte most lost due to sweating. Scientific research shows you can lose between 360 mg-1,620 mg of sodium per training session depending on how much you sweat per hour.1

Why It’s Important to Stay Hydrated

The human body demands proper hydration to work properly and to maintain good “overall health” notes Dr. Jennifer Hankenson of the Yale School of Medicine.2 Without proper hydration, the body loses its fluid balance and is unable to properly control the cellular processes the body depends on to function.2 Dehydration can cause you to feel dizzy, faint, and nauseous, can strain your organs and in extreme cases can even cause death. Protect your health by hydrating with water before, during, and after workouts. Why water instead of water with electrolyte powders?

Because as culinary nutritionist Jackie Newgent explains, the human body is able to regulate its electrolytes on its own, even when they get slightly decreased by mild to moderate exercise. Your goal according to Newgent should be to replace the same amount of fluid you lose during exercise, as taking in too little water will leave you dehydrated, and taking in too much will result in overhydration. Newgent warns, “If you experience a more serious electrolyte imbalance, whether too low or too high, it can have potentially serious negative effects on your heartbeat since your heart is a muscle after all.”2

Dr. Pryor from HEAT at the University of Buffalo warns that an intake of an excessive amount of additional electrolytes can lead to fluid retention which can lead to elevated blood pressure. People with sedentary lifestyles or high blood pressure should stay away from electrolyte powders and sports drinks.1

Situations When Electrolyte Replacement May Be Warranted

There are certain situations where electrolyte replacement may be warranted. For high endurance athletes competing at elite levels, they may need assistance in bringing their electrolytes back into balance. This would apply to professional athletes and Olympic contenders. For most athletes playing at the school level, water will do for normal practices and even competitions. If in doubt about how much water you should be drinking during training sessions or competitions or if you need electrolyte compensation along with water, consult your coach or trainer. You may find it helpful to weigh yourself before and after workouts to see how much weight you have lost as a result of fluid loss.

Things to Be Mindful of When Purchasing Electrolyte Powders

If you decide electrolyte powders are necessary for your workouts or at competitions, you will want to be sure to check the labels and be especially mindful of the sugar and sodium contents. Some brands have excessively high amounts of one or both ingredients which can cause your body to have too much of a substance and lose that essential balance discussed previously. It is also important to look for artificial sweeteners as some have adverse reactions to these as well.

Looking for More Flavor?

Some people simply do not like the taste of plain water and look to these powders as a way to add flavor. You can do this naturally by trying any number of infused water recipes available on the internet. Try slicing a fresh lemon or a mix of fresh lemon and lime wedges and then adding some freshly filtered water to the water bottle of your choice. Let it chill in the fridge for up to two hours prior to your workout and enjoy the fresh citrus taste as you work out. You can also add your choice of mixed berries (strawberries, blueberries—frozen or fresh) to your water bottle before filling it with fresh, filtered water. The options are endless from adding fresh watermelon to cucumbers, lime, and mint.

Cucumbers, Lime, and Mint Infused Water 

8 ounces of fresh, chilled water

8 slices of washed cucumber

1 lime washed and sliced thinly

3-4 mint leaves washed

Combine all ingredients in a water bottle or a glass jar with a lid. Let chill in the refrigerator for 1-2 hours.

Take-aways

Your body depends on proper hydration to keep its essential electrolytes in balance and provide nutrients to the cells, organs, and muscles of the body. Dehydration causes the body to start shutting down with mild symptoms at first including dizziness and feeling faint to headache, nausea, delirium, and in its most severe form, causing organs to shut down and even death.

For most, drinking water before, during, and after exercise is sufficient. If you are participating at an elite level and in consultation with your coach or trainer determine you need electrolyte replacement, check labels carefully and choose one without hidden sugars and high levels of sodium that could cause fluid retention and elevated blood pressure.

References:

1. Ayuda, T. (19 October 2022). Are Electrolyte Packets Really Worth the Hype?
2. Groth, L. (12 May 2023).  The 10 Best Electrolyte Powders Of 2023 To Keep Your Body Hydrated.