Electrolytes are all the rage, with countless brands selling their own forms of powders, tablets, and pre-made sports drinks. Simply put, electrolytes are essential minerals, like sodium, potassium, calcium, and magnesium, that help regulate fluid balance, support muscle function, and aid nerve signaling. They’re called electrolytes because they have a positive or negative electric charge when dissolved in fluids, like blood, charging signals to muscles and nerves.
Though getting enough of these minerals is vital to good health, it’s quite possible we’ve started overindulging in electrolyte drinks, adding unnecessary amounts of sugar and sodium to our diets that could have negative health implications over time.
How Much Sodium and Sugar Do You Actually Need During Exercise?
“The biggest mistake with electrolytes is overlooking how much added sugar is in the electrolyte drink,” says Sirisha Vadali, MD, board-certified cardiologist and advanced lipidologist for HonorHealth. “Some electrolyte beverages contain enough sugar that drinking them regularly can add up quickly, especially if you’re having one after a short workout or on days when you haven’t been sweating much. Over time, regularly consuming excess added sugar can contribute to weight gain and poorer blood sugar control, which can then increase cardiovascular risk.”
Take a look at the label of a bottle of Gatorade, for instance. A 20-ounce bottle contains over 30 grams of sugar, depending on the specific product. Obviously, that’s a substantial amount of sugar to consume when you may not need it in the first place. That’s why Vadali encourages people to check nutrition labels and opt for lower or zero sugar options, particularly on days when they’re not exercising intensely or sweating significantly. Keep in mind, sugar isn’t inherently bad during exercise, and carbs help fuel prolonged bouts of strenuous activity. The concern is consuming high amounts of added sugar in cases when it may not be warranted.
Who Really Needs Electrolyte Drinks (and When Water Is Enough)
Sugar isn’t the only ingredient that needs to be watched. Electrolyte drinks also contain considerable amounts of sodium, which helps the body retain fluid and replaces what’s lost through sweat. One stick of Liquid IV contains over 500 mg of sodium, for example. For anyone already consuming high-sodium diets, regularly drinking electrolyte beverages can push sodium intake higher than necessary. Excess sodium can contribute to elevated blood pressure, making it harder to manage. This is particularly important for people already living with hypertension, kidney disease, or anyone who has been advised to limit sodium.
Overall, individual needs vary, and someone exercising vigorously for over 60-minute periods, especially in hot or humid conditions, may need to replace more sodium through fluids and food than someone who is mostly sedentary.
“An electrolyte drink may be helpful during prolonged, vigorous exercise, especially in the heat when you’re losing a lot of fluid through sweat,” Vadali says. “They may also be useful in certain situations involving significant fluid loss, but someone with a diagnosed medical condition should follow their physician’s guidance. For a shorter workout or an ordinary day at a desk, I’d usually start with water.”
Related: The Cooking Oil to Avoid to Lower Risk of Heart Disease, According to a Cardiologist
Experts
- Sirisha Vadali, MD, board-certified cardiologist and advanced lipidologist for HonorHealth
