What You Need to Know About Electrolyte Drinks: A Deep Dive into the Ingredients

Medically reviewed by Marisa Moore, RDN, MBA

Electrolyte drinks aren’t new, but the market for these ready-made beverages and powders has grown exponentially in recent years. And food marketing experts expect the surge in popularity to continue. Why? Because these drinks are no longer just for athletes and fitness enthusiasts. People turn to electrolyte drinks to replace fluids following an illness, boost nutrition, or stay hydrated.

“A lot of people struggle to drink plain water, so electrolyte drinks make staying hydrated more interesting and tastier,” says Amanda Wagner, M.Ed, RDN, LDN of Amanda Wagner Nutrition. But have you ever thought about what’s actually in electrolyte drinks? Or, when you should drink them? Read further to learn more about electrolyte drinks, what’s in them, and when you might benefit from the hydration boost these drinks offer.

Understanding Electrolytes

To understand why you might need electrolyte drinks, you need to know more about electrolytes. Electrolytes are essential minerals found in your blood and body fluids that carry an electric charge, generating and conducting electrical activity in the body. Ellie Stamerjohn, MS, RD, LDN, Registered Dietitian at Nourish explains that electrolytes “help regulate fluid balance in our bodies and keep nerves and muscles functioning properly.”

Electrolytes include:

• Sodium

• Potassium

• Chloride

• Calcium

• Magnesium

• Phosphorus

These electrolytes are naturally present in foods you consume regularly, says Stamerjohn. They're also added to your favorite electrolyte drinks and powders.

What is in Electrolyte Drinks?

Electrolyte drinks are a convenient way to replace fluids and minerals, quickly rehydrating the body. But what’s in these drinks? “Electrolyte drinks vary in composition. However, they generally offer 200 milligrams to 1000 milligrams of sodium per serving, and smaller amounts of potassium, magnesium, and chloride,” says registered dietitian and board-certified specialist in sports dietetics Edwina Clark, MS, RD, CSSD, APD.

The ingredients in electrolyte drinks vary across brands, but most products contain a mix of water, electrolytes, sweeteners, flavorings, and other additives and ingredients.

Water

Water is the main ingredient in electrolyte drinks. Water is vital to a healthy, balanced diet and most healthy adults need about 11 to 16 cups per day.

Electrolytes

The type and amount of electrolytes in these drinks vary. As Clark explains, sodium is the most prevalent electrolyte found in electrolyte beverages and the amount varies widely. Some powder products (which need to be mixed with 16 to 32 ounces of water) contain 1,000 milligrams of sodium per stick package, whereas popular pre-mixed electrolyte drinks contain 270 milligrams per 20 fluid ounces. They may also contain potassium, chloride, and magnesium.

Electrolytes are excreted through sweat, which is why many athletes use the products to meet their nutrition needs before, during, and after activity.

Sweeteners

Many electrolyte drinks contain sweeteners like sugar or a sugar substitute to improve taste and appeal. Sugar also facilitates the absorption of electrolytes and fluids, explains Wagner, and is hugely advantageous to high-performing athletes. This sugar provides athletes with adequate carbohydrates to fuel their exercise and can play a key part in a sports nutrition plan.

However, added sugar in electrolyte drinks offers no hydration benefits for non-exercisers, but serves as a source of extra calories that offer no nutritional benefits. Sugar-free and low-sugar electrolyte drinks are an option if you want to avoid added sugar. However artificial sweeteners aren’t suitable for everyone and may cause unwanted side effects like gastrointestinal discomfort. And, contrary to popular belief, drinking sugar-free drinks sweetened with a sugar substitute may not help with weight management.

For non-exercisers or those looking to watch their added sugar intake, Wagner recommends selecting low-sugar electrolyte drinks sweetened with natural no-calorie sweeteners such as monk fruit or stevia.

Flavorings

Electrolyte drinks come in many flavors like fruit punch, cherry lime, and kiwi strawberry. These drinks use flavorings to achieve the desired taste that may appear on the label as “natural flavors.”

Other additives and ingredients

Electrolyte drinks may also contain food additives like maltodextrin or ascorbic acid to prolong shelf-life and enhance flavor. “Depending on the intended purpose, electrolyte drinks may also provide carbohydrates, vitamin C, other vitamins and minerals, and functional ingredients,” says Clark.

“Electrolyte drinks are not all created equal,” warns Sarah Lynn Quick, MS, RDN, CDN, nutrition advisor for Cure, creator of a plant-based electrolyte drink mix. Quick suggests choosing drinks made with all-natural ingredients like coconut water and Himalayan sea salt and avoiding those with refined sugar, artificial sweeteners, and preservatives.

When Are Electrolyte Drinks Beneficial?

Electrolyte drinks provide water and essential minerals and may seem like a good choice when you’re thirsty and want something tasty and nutritious. But these drinks are most beneficial when you need to replace fluids and electrolytes quickly.

The ISSN recommends electrolyte drinks during prolonged bouts of exercise. According to Stamerjohn, “A general rule of thumb is that if you’re doing moderate-intense exercise for 60 minutes or more, supplement with an electrolyte drink that contains at least 150 mg of sodium and 60 mg of potassium per 8 ounces.”

Doctors also recommend electrolyte drinks for diarrhea or vomiting that lasts more than a day to replace fluid and electrolyte losses. Wagner says, “Workers in manual jobs, people who frequently travel (especially by plane), and people recovering from a late night of too many adult beverages can benefit from an electrolyte drink.”

Electrolyte drinks are also beneficial for general hydration and cognitive function for those unable to meet electrolyte requirements through diet, says Quick.

Electrolyte Drink Alternatives

Electrolyte drinks may hydrate the body more effectively than plain water due to the added minerals, but that doesn’t mean you should drink it instead of water. Unless you’re sweating profusely, working for long periods, or losing a lot of fluids from sickness, you probably don’t need to drink electrolytes to stay hydrated.

Takeaway

Plain water is the best alternative to electrolyte drinks for most people. It’s calorie- and sugar-free and relatively inexpensive.

If you need the fluids and nutrients found in electrolyte drinks, Stamerjohn suggests coconut water or equal parts 100% fruit juice and water (sparkling or still) with a pinch of salt as alternatives.

Food also provides fluids and electrolytes and can replace ready-made drinks. Get potassium from oranges or potatoes; magnesium from seeds or beans; sodium and chloride from salted nuts or pickles; and calcium from tofu or spinach.

Milk and yogurt are also good sources of electrolytes, providing calcium, potassium, magnesium, phosphorus, and sodium. “Getting electrolytes from foods can ease the burden on your wallet and help meet electrolyte needs for really active individuals, such as runners and triathletes who can only drink so many ounces of electrolyte beverages in a given day,” says Wagner.

If you're not an athlete but want to add electrolytes into your diet, you may consider using electrolyte tablets or powders in place of ready-made drinks so you can customize the dilution and control sugar. “I typically recommend powdered electrolyte mixes over ready-to-drink electrolytes for less active people reaching for this type of drink for taste or to meet fluid needs,” says Wagner.

Bottom Line

Electrolyte drinks provide fluids and nutrients that rehydrate the body. But they also come with added ingredients like sugar and food additives. Though a great way to rehydrate after a long workout or prolonged illness, electrolyte drinks are not a daily necessity. You can get the fluids and nutrients you need to stay hydrated with plain water and food. Consult a registered dietitian or another healthcare provider for personalized guidance on electrolyte and hydration needs.

Read the original article on Verywell Fitness.