Are you drinking too many electrolytes?
Originally created for college athletes in hot climates, electrolyte powders are now everywhere – from grocery stores to social media feeds. So, it’s no surprise that the electrolyte drink market is projected to grow to $69.1 billion by 2032, according to Forbes Business Insights.
But is this surge in electrolyte powders a good thing for your health?
“People who are very active, sweat a lot or spend time outdoors in the heat may benefit from electrolyte powders,” explains Lindsay Fencl, a registered dietitian at Aurora BayCare Medical Center. “But the average American eating a standard diet usually gets enough sodium from food and may not need extra electrolytes unless they’re highly active or have unique health needs.”
One surprising group that could benefit from electrolytes? Menstruating women.
Women in the luteal phase of their cycle – after ovulation and before their period – experience hormone changes that can cause water retention, bloating and fatigue. Electrolytes, especially magnesium and sodium, can help ease these symptoms.
“I’ve seen some women who experience bad premenstrual syndrome (PMS) symptoms notice a night and day difference just by drinking electrolytes with 1,000 milligrams of sodium,” Fencl shares.
Yet for the rest of the American population, consuming electrolytes might come at a price: High levels of sodium. The American Heart Association recommends that adults consume less than 2,300 milligrams of sodium per day, yet many electrolyte powders have up to 1,000 milligrams.
“People with kidney disease or heart issues should be especially careful with electrolyte powders, as excess sodium, potassium, calcium or magnesium can be harmful,” Fencl cautions. “For some, a single serving could be nearly their entire daily sodium limit. People with those conditions should talk to their doctor before consuming electrolytes.”
For those still leery of drinking too many electrolytes, have no fear. Drinking water should still be your go-to option.
“Some people sweat a higher concentration of salt than others, and they will require more electrolyte replacement,” shares Dr. Phillip Sasser, a sports medicine physician at Aurora Health Care. “But for the most part, water does a perfectly good job of rehydrating the large majority of people.”
For athletes who lose a lot of salt through sweat, sodium-rich foods can help too. In fact, Dr. Sasser says he often recommends pickle juice to basketball players prone to cramping
Not a pickle person? Fencl says options like beef jerky sticks and bananas are also good replacements for electrolytes. “You get sodium and protein from the meat, and potassium from the banana,” she says. “Milk is also a great post-workout recovery drink because it has natural electrolytes.”
The lesson here? Save high-sodium electrolytes for heavy sweating or when medically necessary. Also, always check labels to ensure your electrolyte of choice meets your specific needs and with your doctor to make sure it’s medically safe for you.
Are you trying to find a doctor? Find one in Illinois or Wisconsin.
