Electrolyte supplements originally gained interest with the advent of Gatorade in 1965 as a supplement to improve athletic recovery and performance. Since then, a wide variety of products have become available.
There are a lot of reasons people choose to supplement their electrolytes beyond athletics. The first step in choosing the right supplement, is knowing why you are using it in the first place. Some reasons you might choose to supplement electrolytes include:
Participating in athletics
Working outdoors in warm environments
Hyperhidrosis (excessive sweating)
Heart conditions like Dysautonomia, and POTS
Kidney problems
Colonoscopy preparation
Poor dietary intake of fruits and vegetables
Prolonged illnesses, especially with vomiting
Gastrointestinal issues like Crohn's disease or IBS that lead to diarrhea
Things to consider when choosing a supplement:
6.) Flavor
7.) Packaging
8.) Cost
Which electrolytes do you need?
Electrolytes are more than just "salt". While sodium is an electrolyte, there are others. Potassium, magnesium, calcium, phosphate, chloride, and bicarbonate are all considered electrolytes.
The majority of electrolyte supplements contain sodium, and many include potassium. Depending on your unique health history and situation, you may want a supplement that includes others like magnesium or calcium if you know you have deficiencies in those electrolytes. This may depend on your family health history as well. People with a family history of osteoporosis, for example, might want to supplement calcium in their diets to promote bone health.
If you aren't sure which ones you need, the most accurate methods are to have testing, such as bloodwork to check your levels of each electrolyte.
If you want to avoid medical testing, you have a few options. Some people choose the electrolytes they believe they need based on symptoms they experience. A word of caution if you plan to use this approach: correlation and causation are not the same thing. Low magnesium levels are associated with muscle cramping, but there are many other things that can cause muscle cramping. This is not the most accurate method to determine which electrolytes are low.
Other individuals who want to avoid medical testing attempt to determine what is lacking in their diet. Diet calorie counting apps can be helpful to track nutrient intake, but there is some work involved. You have to commit to entering everything you eat for a few weeks to get a sense of your usual diet.
It's important to recognize that while this gives us a sense of your dietary intake, it doesn't tell us how much of those nutrients are being absorbed. The gastrointestinal system is highly variable between individuals. It is not uncommon that some people have difficulty absorbing one vitamin or another. While national recommendations exist for the daily dietary intake values of each vitamin, some people need a higher amount in order to absorb what they need.
How much of the electrolytes do you need?
This is the question that is trickiest to answer. How much you need is based on your medical conditions, how low your levels are, how good your system is at absorbing the electrolytes, your physical activity level, and even the weather.
For people with dysautonomia, the most commonly diagnosed form being POTS (Postural Orthostatic Tachycardia Syndrome), some doctors might recommend drinking electrolytes with all of their fluid intake in a day if they usually have low blood pressure. For an otherwise healthy athlete, however, it may only be appropriate to drink electrolytes when they are exercising outside in warm weather.
As another example, a person with kidney function problems may require ongoing monitoring of their levels of electrolytes by a nephrologist to determine the right amount they should consume.
In short, the answer to this question is going to be unique and variable from person to person. While this article is intended for educational purposes, it is not a replacement for individual medical advice from a licensed healthcare provider. If you are interested in evaluation of your personal situation, you can schedule an evaluation by clicking book online.
Sugar content (and alternative sweeteners)
The original Gatorade was designed with collegiate level athletes in mind. It was intended for people who engaged in high levels of physical activity every day. Most people do not need added sugar in their electrolyte supplements, and for some it can be harmful. For a person who is diabetic, liquid sugar makes it into the blood stream quickly and can cause the blood sugar to spike.
Many electrolyte supplements on the market offer low calorie, or sugar free versions. It's important to be aware however, that just because it is low calorie doesn't mean it's the right choice for you. Many people have food sensitivities to artificial sweeteners which are often used to make the drinks more flavorful.
Dyes and additives
The coloring dyes used in electrolyte supplements are another potential irritant for people with food sensitivities. They can also cause problems with some medical testing. Instructions for colonoscopy preparation often ask patients to avoid red and purple dyes due to concern the coloring is too similar to blood and residual dye may cloud the accuracy of your testing.
It's also important to note that many electrolyte supplements will add in other supplements as well. Be careful to read the labels to make sure you know what you are getting. You may find vitamins, caffeine, amino acids and other additives when you read the label.
Almost every electrolyte drink supplement will contain citric acid. This can be a problem for individuals with citrus sensitivities and some medical conditions. Citrus is considered a bladder irritant and may cause problems for people with incontinence and conditions like interstitial cystitis (see: Bladder Irritants).
The other important consideration for consumption of high quantities of citric acid, is that it may not be the best thing for your teeth. People with weak tooth enamel are often counselled by dentists to avoid consuming acidic foods and drinks.
What a supplement leaves out
Some supplements will claim to be gluten free, vegan friendly, have no artificial sweeteners, are kosher or are non-GMO. You may find options that are keto friendly, make climate friendly pledges, or are fair trade certified. It's best to check the ingredients on a supplement and make sure they represent your dietary needs and are consistent with your personal beliefs.
Flavors
Of course, the supplement you're most likely to actually use is one that you like the flavor of. Fortunately, the flavor choices available on the market are pretty diverse. Most flavors are fruit related, but flavor free varieties do exist. Some companies even offer dessert flavored options, like rainbow sherbert, for those with a sweet tooth.
Packaging
Some supplements come in the form of a drink bottle already mixed, while others come in a container of powder you have to measure/scoop out and mix in your drink. The single serving powder packets are convenient for people who want to take their drink mix on the go. Another popular choice to skip the potential mess of powders and decrease the amount of individual packaging required, are dissolvable tablets.
Packaging is relevant for those who prefer to avoid plastic bottles. Concern regarding BPA and the prevalence of microplastics in the environment has increased in recent years. Most pre-mixed drinks come in plastic bottles, which may not be your first choice.
Different packaging options may also influence portability and shelf life of the product. Consider how you will be consuming your supplement. The most common method is to mix it into a glass/bottle of water, but there are other options. Some choose to add electrolytes to their morning smoothie, and salty hot cocoa isn't a bad idea. Chocolate and sea salt is generally hailed as a good combination after all.
For the purist who prefers their water to be just water, electrolyte tablets are available in pill form. If you are using this method, just be aware that it pushes a lot of electrolytes into your system all at once, and you need to consume fluids accordingly. It's also possible that your body may not absorb as well when you give it a lot of one nutrient at a time. It's as if the body says "I already have plenty of that right now, and there is a lot of it around, so I'll take it in later." If you struggle with absorption problems, it may be better to choose a drink that you sip on over several hours.
Cost
It goes without saying that we all have a budget to work within. Most people would rather spend their money on fun things like vacations, concerts, and nicer houses, than on electrolyte drinks. Just like anything else you buy at the grocery store, figuring out the cost per serving will help you make wise decisions as you compare products.
Another part of cost calculation is the time it takes you to obtain the product, and shipping costs. Your time has value, and for some people, it might make more sense to pick up the supplement that is available at your regular grocery store, while others may prefer to shop online.
Closing thoughts
As you consider which electrolyte supplement is best for you, make sure to talk with your healthcare team. When doctors' offices ask you about any medications and supplements you are taking, be sure to let them know which electrolyte supplement is on your list.
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