by In this day and age, staying hydrated can be a big deal. Maybe you don’t have time to fill up your reusable water bottle while you’re flitting from meeting to meeting, or you forget to take a few gulps after a sweaty workout. Hydration supplements, such as electrolyte powders and tablets, have entered the market to fill in when you don’t have the daily water requirement or feel depleted – but are they really necessary?
Before you start spending your money on another supplement, it’s important to understand how hydration works. “Water, which makes up about 60% of our body weight, is involved in many vital functions,” says nutritionist Lauren Manaker, RDN. “It helps regulate body temperature, lubricates joints, aids nutrient absorption, and facilitates various chemical reactions within the body.” Maintaining proper hydration levels can also help us think, regulate our emotions, and respond to the world around us.
Most of us know that drinking plenty of H2O is important, but how do electrolyte powders fit into the picture? Experts explain.
How electrolyte powders work
“Hydration powders and tablets contain electrolytes, which are important minerals that help regulate and maintain fluid balance in the body,” says Melissa Boufounos, a certified holistic nutritionist specializing in performance nutrition. The human body depends on three major electrolytes to function: sodium (which helps cells absorb nutrients), magnesium (which is responsible for converting nutrients into energy), and potassium (which works closely with sodium and has plays a vital role in heart health).
While regular old tap water contains trace amounts of electrolytes, hydration supplements, such as electrolyte powders, deliver higher doses of these minerals. “As long as the hydration option contains the right mix of electrolytes in adequate quantities, it can help maintain hydration status,” explains Manaker. The sodium in these products can also stimulate thirst and encourage you to grab your water bottle more often, says Boufounos.
There have been minimal studies on the effects of these dietary supplements, but previous research on sports drinks could be used to understand their effectiveness. Research suggests that “functional drinks” containing glucose, sodium, and fructose may improve athletic performance by optimizing water absorption. And another small study found that people who drank sports drinks before and after jumping on the treadmill managed to retain more water compared to those who drank unsupplemented water.
Who benefits most from electrolyte powders and tablets?
Not surprisingly, hydration products benefit the most from those who consume their electrolytes on a daily basis. “Athletes, fitness enthusiasts, and individuals engaged in intense physical activities often derive significant benefits from hydration powders,” says Manaker. “These powders provide a quick and effective way to replenish lost electrolytes, providing the rapid rehydration needed to maintain performance and recovery.”
Those suffering from a stomach bug, food poisoning, or the flu may also benefit from electrolyte powders, since these illnesses dehydrate the body. “Ultimately, people living in or visiting regions with extreme heat can use hydration powders to maintain optimal hydration levels and prevent heat-related illnesses,” says Manaker. So, if you have a trip to Tuscany in July or to Sedona in August, it might help to adjust a few electrolyte tablets and stay hydrated on your trip.
There are also some people who may want to steer clear of these products. “Hydration powders and tablets may offer some benefits for some people, but they may not necessarily be there for everyone,” says Manaker. For example, while the added sugar and sodium in many of these supplements may help some fuel their runs, those with diabetes or high blood pressure must be careful about adding these supplements to their water
Can electrolyte supplements replace plain water?
Short answer: No. “Hydration powders and tablets should not be substituted for plain drinking water or other hydration fluids,” says Boufounos. “Despite the popularity of electrolyte supplements and the importance of staying hydrated, it is possible to consume too many electrolytes.” Electrolyte imbalances can affect blood pressure, kidney function and heart rate, so make sure you don’t become too dependent on these tablets.
That said, in moderation, hydration supplements can be helpful. “In some cases, extra electrolytes can help people stay hydrated better than drinking plain water,” says Manaker. “But for generally healthy people who are not exercising heavily, sweating, in an extremely hot environment, or otherwise making it challenging to stay hydrated, water may be fine .”
Remember, electrolytes (sodium, magnesium, and potassium) are also found in food sources like yogurt, apricots, and pumpkin seeds. So, if you’re eating a nutrient-dense diet, drinking plenty of water, and participating in moderate exercise, you can probably rely on your grocery haul for your electrolytes.
What is known about added sugar in electrolyte powders and tablets
If you check the labels of many electrolyte powders, you may notice added sugar. Boufounos says there’s a valid reason for that: “Sugar is added to hydration powders and tablets to promote water absorption and provide a source of energy during exercise.” Athletes participating in endurance workouts of one hour or more should choose products with added sugar, as glucose can increase energy levels and aid performance.
“If you’re using electrolyte products outside of a workout situation, it’s okay to choose a product that’s sugar-free,” says Boufounos.
The verdict on electrolyte powders and tablets
In most cases, electrolyte powders are a bonus – not a necessity – in your diet. If you decide to try one, choose your supplement wisely. Boufounos recommends choosing a product that has been tested by a third party. “When a supplement is third-party tested, it meets minimum safety standards and does not contain hazardous or banned substances, which is extremely important for athletes,” she explains.
And, of course, you should always talk to your primary care doctor before adding anything new to your routine. “Your best bet is to ask your health care provider if you want to add this solution to your diet,” says Manaker.
