How healthy are electrolyte powders?

If you’ve recently second-guessed yourself for drinking plain old water, you’re not alone. Sure, people have been staying hydrated with H2O since, well, forever, but now we have electrolyte powders that make water even more hydrating and better for you. Or at least they claim to. 

“Most of the marketing is designed to make every human think they need an electrolyte powder,” says Amy Goodson, MS, RD, a sports nutritionist based in Dallas-Fort Worth and author of The Sports Nutrition Playbook. But, is that true? Weight Watchers is on the case. Below we dive into the pros and cons of these water-boosting powders, plus who really needs one — and when.

Electrolytes are minerals like sodium, potassium, and magnesium, among others. They have an electrical charge that sends signals to muscles and nerves and affects fluid balance, heart rate, blood pressure, and blood glucose levels. When you sweat during exercise — especially when you do it outside in hot temps — you lose electrolytes along with water. This is where popular sports drinks come in, as a way to replace the electrolytes you lost.

But lately electrolytes have come out of the exercise and sports stage and into everyday life, with electrolyte powders being advertised as something you should be adding to your water daily. “Most powders primarily contain sodium, chloride, and potassium. Some also contain magnesium and/or calcium,” says Courtney Smith, MS, RD, CDCES, owner of The Endurance Dietitian in Salida, Colorado. The marketing claims that by adding these minerals to your water, you’ll be better hydrated.

If it’s a normal day and you haven’t gotten extremely sweaty, probably not. “For the average person, electrolyte powders are not necessary on a daily basis,” says Smith. That’s because you are probably getting all the electrolyte minerals you need from a healthy diet that has fruits and vegetables, legumes, whole grains, and nuts and seeds. Drinking water (without electrolytes added) throughout the day is enough to hit your hydration needs. 

But there are a few instances when it can make sense:

• You’ve been physically active for more than an hour. “In the sports world, water isn’t the best for hydration,” says Goodson. “Heavy sweaters or exercisers need to try to get electrolytes with their fluid since sweat causes the body to lose sodium, potassium, and other trace minerals like magnesium and calcium.” A sports drink could do the trick but so could electrolyte powders mixed into your water. Just try to pair it with something that contains sugar, like an energy chew or gel. “Glucose is important for sodium and water absorption in the small intestine and allows for faster rehydration,” explains Smith. Some electrolyte powders intentionally come with sugar for this reason. If opting for one that already contains sugar, pairing it with an energy chew or gel is likely not needed.

• You are sick and are sweating due to a fever or have vomiting and/or diarrhea. These symptoms cause fluid loss, which can cause an electrolyte imbalance. 

• You had one too many last night. Alcohol is a diuretic (meaning it causes your body to pee more), so drinking too much of it can lead to dehydration and electrolyte imbalance, which can, in part, contribute to a hangover. Rehydrating with electrolytes could help you recover more quickly.

Electrolyte powders aren’t standardized, so their ingredients can vary hugely, but most have one thing in common: They’re fairly high in sodium, says Goodson. “This is fine if you are doing heavy exercise and sweating a lot, but no good if you’re not,” she says. Again, brands differ, but some can have upwards of 1,000 milligrams of sodium per serving — this is 43% of the sodium you’re supposed to get in an entire day. And, given most U.S. adults consume nearly 50% more sodium than recommended, adding one of these to your daily diet may not be a healthy move.

This can be particularly detrimental if you have high blood pressure, which one in three adults who have it aren’t aware of. If you have high blood pressure, the American Heart Association (AHA) recommends consuming no more than 1,500 mg of sodium per day. That leaves little room for food if you’re consuming one of these powders, too.

Another thing to think about are the “extras.” Some powders contain caffeine, which, if consumed too late in the day, can make it tough to go to sleep. Others may contain added sugar. This can be good (if you’re using this as a sports drink, the carbohydrates provide energy) or not-so-good (if you’re trying to cut down on your added sugar intake and didn’t just do an intense bout of exercise).

They also aren’t free! Cost differs among brands, but if you’re paying to use them every day, it can add up fast. Given that they are not needed for health, this extra stress on your budget may be unnecessary.

For the times when you do need an electrolyte boost, you’ll want to do some comparison shopping. “There is no standard formula for electrolyte powders,” adds Goodson. “Amounts of electrolytes differ and claims on products are different, while some of them have caffeine, others have vitamins or antioxidants, and a few have sugar.” As you are evaluating products, consider what you are using this for. Are you sick? Are you exercising regularly longer than one hour? Importantly, consider three things:

• Look at the amount of sodium. Make sure that it fits in with the rest of your diet and activity level. Since all products contain a different amount of sodium, consider choosing a lower-sodium one.

• Check to see if there is caffeine. This might be okay for you, but better to know if yours has caffeine in it before you knock it back too late in the day and then can’t get to sleep.

• See if it contains added sugar. Many use sugar substitutes or none at all.

Though it varies by brand, electrolyte powders typically contain nutrients like sodium, potassium, calcium, and magnesium. These are added to water as a way to help replenish electrolytes lost during intense exercise, illness, or in other cases where you’re losing both water and minerals. While they can be beneficial if you sweat a lot, are sick, or have a hangover, there isn’t a reason to drink these on a daily basis. They can also be high in sodium, which is something to watch out for — especially if you have high blood pressure. If you are choosing an electrolyte powder, look at the sodium content, added sugar, and whether or not it contains caffeine so that you choose the right one for you.