Everything You Need To Know About Electrolytes

Electrolyte powders have been on the rise lately but is one better than another and do they actually do anything?

What are electrolytes?

Electrolytes are chemicals that conduct electricity when dissolved in water. They regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue (1). The main electrolytes in our bodies are sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonates (2). The ones we will be focusing on are sodium, potassium, chloride, and magnesium. The thought is that by adding these minerals to our water they will help us recover from working out by replacing the minerals we lost in our sweat as well as support muscle recovery. 

How much do we need in a day? 

For healthy adults, the Recommended Dietary Allowances (RDA) of electrolytes are 4,700 milligrams (mg) of potassium, 2.3 g of chloride (1.8 g for 51+), 310-420 mg of magnesium, and a maximum of 2,300 mg of sodium. 

How do we get electrolytes? 

Electrolytes are not just in sports drinks and powders, the majority of them are found in the foods we eat. What we eat is the biggest contributor of electrolytes in our bodies. Even tap water contains some amount of electrolytes, for example, one study noted that on average, 34 ounces (1 liter) of tap water contain 2–3% of the reference daily intake (RDI) for sodium, calcium, and magnesium but little to no potassium (3). 

Who should use electrolyte drinks? 

You might want to consider adding electrolytes to your water if you're exercising for a long time (over an hour), in hot weather, or sick (vomiting or diarrhea). However, the American College of Sports Medicine says that you don't need to drink electrolyte-enhanced drinks if you're working out for less than an hour and eating meals with enough electrolytes (most electrolytes are found in plants). 

Pros of electrolyte drinks/powders:  

• They replace the electrolytes lost in sweat: sweat contains a significant amount of sodium, as well as small amounts of potassium, calcium, and magnesium. On average, you lose up to 1-2 grams of sodium with every liter of sweat (4) (the range is 0.25-2g). 

• Energy: many contain carbohydrates (as simple sugars) which gives you a quick energy boost during long workouts.

• They replace minerals lost if you have diarrhea or vomiting 

Cons of electrolyte drinks:  

• Sugar and calorie content: most sports drinks contain a lot of sugar, which is great if you are an endurance athlete looking for some quick energy but for most of us this extra sugar ends up contributing to weight gain and poor health as time goes on. 

• Cost: compared to plain water, sports drinks are more expensive. 

• Overuse: using a lot of electrolytes, particularly sodium and potassium, can upset the balance within your body. This imbalance can lead to symptoms like muscle cramps, nausea, vomiting, and diarrhea, and in severe cases, can affect heart function (5). 

Alright so with all that out of the way, is one brand of electrolyte better than another? Let's find out. 

Popular brands: 

1. LMNT 

Ingredients: 1,000 mg sodium, 200 mg potassium, 60 mg magnesium in one stick. 

Cost: 30 pack is $39, so $1.30 per stick.  

Overall: for athletes who are exercising for extended periods in hot weather and sweating a lot (like a lot a lot), I think LMNT is an okay choice (however there are better!). For everyone else, this is too much sodium and not a lot of anything else, if you love LMNT I would suggest adding 1/4th or ½ a stick instead of the whole serving.  

Personal opinion: There are better options for athletes due to no quick carbs to help with energy. If you are sweating your heart out in the desert this could be an okay option. Of note Americans already get a lot of sodium in our foods (~1,200 mg above the recommended amount/day), I would save my $$$ 

1. Liquid IV (regular) 

Ingredients: 500 mg sodium, 11 g sugar, 370 mg potassium

Cost: $27.99 or $1.75 per stick 

Overall, this could be a good option for athletes because of the sugar which gives you that energy boost. I would suggest the sugar-free option for others who are not using this during an intense workout. 

Personal opinion: I would recommend liquid IV over LMNT to endurance athletes due to the sugar helping with energy levels. For everyone else, I would suggest trying the sugar-free option and would not recommend drinking daily. 

1. Powerade (mountain berry blast) 

Ingredients: 250 mg sodium, 35 g sugar, 60 mg potassium

Other ingredients to note: high fructose corn syrup

Cost: $1-2.49 per bottle 

Overall: the main ingredient in Powerade is sugar, As mentioned before sugar can be helpful for athletes, however in this case the amount of sugar is too high, and in comparison, the other electrolytes are way low. 

Personal opinion: the problem with Powerade is that people view it as a healthy drink. In my opinion, no one should be drinking this type of sports drink even if they are doing an intense workout. Start thinking of Powerade as a type of soft drink (a Coke has 39 g of sugar). 

1. Nuun

Ingredients: sodium 300 mg, sugar 1 g, 150 mg potassium, 25 mg magnesium, 40 mg chloride 

Cost: $20.14 for 40 so $0.50 per tab

Overall: nuun is a good option for people who are not endurance athletes. It is low in sugar and provides not only a good amount of sodium but also some potassium and magnesium. 

Personal opinion: I think this is one of the best options for people who are spending time outside in the heat or doing a moderate workout. It is cheaper per serving compared to other options and will replenish some of the electrolytes lost in sweat. 

1. Pedilyte powder packs 

Ingredients: sodium 260 mg, sugar 6 g, 180 mg potassium, 290 mg chloride 

Cost: $25.59 for a pack of 25 so $1.07 per pack

Overall: These could be a great option for athletes as well as people doing moderate-intensity workouts. It contains a good amount of sodium and potassium and a lower amount of sugar compared to other brands. 

Personal opinion: There is nothing wrong with these, however, I would probably go with another option with less sugar unless I was doing a lot of endurance work. 

1. Hydration hero

Ingredients: 0 g sugar, 500 mg sodium, 100 mg magnesium, 37 mg calcium, potassium 380 mg 

Cost: $29.99 for a pack of 15 so $2 per stick

Overall: These could be a good option, however, they are more expensive and have a significantly lower amount of potassium than any other brand 

Personal opinion:  I would not buy these, solely because of the price and low amount of potassium, however, they do have a good amount of sodium and are the highest in magnesium than any other brand. 

Other options: 

Make your own: there are a lot of easy recipes to pick from. Making your own is cheaper and healthier because you are using whole ingredients, it also allows you to adjust to your taste preferences. 

Simple recipe: 

1/4 teaspoon salt

1/4 cup pomegranate juice

 1/4 cup lemon juice 

1 1/2 cups unsweetened coconut water 

2 cups cold water 

Additional options: sweetener, powdered magnesium, and/or calcium, depending on needs 

Here is the link to the full recipe

Powder option:

​​Salt: 1 teaspoon (regular table salt or sea salt will do the trick) 

Potassium chloride: 1/2 teaspoon (you can find this at some health food stores or online) 

Magnesium citrate powder: 1/4 teaspoon (again, health food stores or online retailers should carry this) 

Sugar or a sugar substitute: 2 tablespoons (this helps with flavor and energy, but it's optional) 

Citric acid: 1/2 teaspoon (for a little tanginess)

Here is the link to the directions 

TLDR

You may want to consider electrolyte powders/drinks if: you’re exercising for more than one hour, you sweat heavily during exercise, you’re sick and are puking or have diarrhea, or you will be in the heat for a long time. 

For endurance athletes: pick an electrolyte powder that contains sodium, potassium, magnesium, and sugar (5-15 g). 

For people who workout moderately or are spending time in the heat: pick an electrolyte powder that contains sodium, potassium, magnesium, and little to no sugar (max 5 g). 

Best options in my opinion: 

Nuun (price, ingredients) 

Liquid IV for endurance athletes (sugar-free option if you are not doing endurance exercise) 

Making your own 

Resources 

1. Electrolytes: Uses, Imbalance, and Supplementation.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/153188#imbalance. Accessed 12 July 2024. 

2. Shrimanker I, Bhattarai S. Electrolytes. In: StatPearls. StatPearls Publishing, Treasure Island (FL); 2023. PMID: 31082167.

3. Patterson, Kristine Y., et al. “The mineral content of tap water in United States households.” Journal of Food Composition and Analysis, vol. 31, no. 1, Aug. 2013, pp. 46–50, https://doi.org/10.1016/j.jfca.2013.03.004. 

4. Thomas, D Travis et al. “Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.” Journal of the Academy of Nutrition and Dietetics vol. 116,3 (2016): 501-528. doi:10.1016/j.jand.2015.12.006

5. Electrolytes Can Give the Body a Charge, but Try Not to Overdo It.” Www.Heart.Org, 19 June 2024, www.heart.org/en/news/2024/06/19/electrolytes-can-give-the-body-a-charge-but-try-not-to-overdo-it.