Know types, uses of electrolyte products for wise consumption

RAYMOND, Miss. -- Staying hydrated is an important part of avoiding heat stress during the hot summer months, and many people may be wondering if incorporating electrolyte products into their daily routines can help.

Mississippi State University Extension Service health and nutrition specialists say plain water and a balanced diet are sufficient for most people.

“Electrolyte products can be helpful to athletes participating in prolonged exercise, individuals working outdoors in hot weather or people recovering from illnesses that cause vomiting or diarrhea,” said Mary Nelson Robertson, MSU Extension health specialist.

“In those situations, replacing both fluids and electrolytes may be beneficial, but for most healthy people going about their normal daily activities, water and a balanced diet are usually enough,” she said.

Electrolyte products contain minerals, such as sodium, potassium, magnesium and calcium, which are essential for helping to regulate fluid balance, support muscle and organ function, and control nerve signaling in the body. They come in various forms, including drinks, powders, tablets and mixes.

However, not all electrolyte products are the same. Each is formulated for a specific use -- from high-intensity sports to daily hydration. They also differ in sodium, potassium and other mineral content as well as calorie and sugar content. It is important to read the label and understand how the product may or may not be beneficial.

Qula Madkin, Extension registered dietitian nutritionist, encourages people to treat electrolyte products like supplements.

“Many sports drinks and electrolyte supplements contain high levels of sodium, added sugar and sometimes potassium. Too much sodium can increase the risk of high blood pressure,” said Madkin, who is also an instructor in the MSU Department of Biochemistry, Nutrition and Health Promotion.

“The American Heart Association recommends not more than 2,300 milligrams of sodium per day for people who do not have heart disease or other chronic diseases. Some electrolyte packets contain half or more of the daily recommended amount in a single serving. This is why understanding the Nutrition Facts label is important,” she said.

Madkin said electrolyte products are most appropriate for people who are sweating heavily for an hour or more each day. Otherwise, it is best to rely on plain water and a balanced diet to stay hydrated.

In general, women should aim for 9 cups of fluids per day, and men should strive for 13 cups per day. Water, milk, tea and other unsweetened beverages are best. In a balanced diet, foods such as fruits, vegetables, soups and yogurt supply about 20% of the body’s water needs.

“A simple way to help ensure you are getting enough water each day is to carry a water bottle with you and sip throughout the day,” Madkin said. “Drink more when you’re active or spending time outdoors.”

The daily recommended amount of water for children depends on their age, but activity level and weather should also be considered. In general, children 4 to 8 years old need 7 cups per day. Girls 9 to 13 years old need 9 cups, and boys need 10 cups. Girls 14 to 18 years old need 10 cups and boys need 14 cups.

“If your children are very active or play youth sports or do other high intensity or prolonged outdoor activities, an electrolyte product may be appropriate,” Madkin said. “But most children do not need sports drinks for everyday activities. Water, milk and water-rich fruits and vegetables are usually the best choices for staying hydrated.”

Potassium, magnesium, calcium and other important minerals are also found in foods, including fruits, vegetables, dairy products, legumes, nuts and whole grains.

While electrolyte products can benefit people with some medical conditions, they may not be appropriate for individuals who have certain chronic health conditions, including heart disease, heart failure, kidney failure and diabetes. Certain medications can also impact the body’s fluid-electrolyte balance. It is best to consult a healthcare provider about options related to electrolyte products.

“What matters most when considering the use of electrolyte products is individual needs for hydration and electrolytes. These needs depend on multiple factors, including age, body size, health status, climate, medications, medical conditions and amount of sweating,” Madkin said.

While marketing can make it seem like everyone needs supplemental electrolytes, for most people, water remains the gold standard, Robertson said.

“The popularity of daily electrolyte powders is a good example of where marketing has outpaced the science. These products can be useful in certain situations, but research does not suggest that most healthy people need supplemental electrolytes every day,” Robertson said.

“I always encourage people to ask: ‘Who was this product designed for?’ and ‘Am I actually that person?’ Many electrolyte products were developed for athletes and others experiencing significant fluid losses, not necessarily for the general population,” she said.