Electrolyte Hydration Replacements: Are They Necessary and Safe for Everyone?
- Sentinel Health LLC
- 8 hours ago
- 7 min read
Since you were so kind as to endure my trilogy on the Gut Microbiome, I thought I would introduce something a bit less intense but no less interesting.
Patients often ask about the use of electrolyte replacements.
What are they and what they do?
Who benefits from them?
Who doesn’t (most of us)?
What are potential associated risks?
Better, safer alternatives?
So lets explore this topic and answer some of these questions. This discussion applies only to adults over 18 yr. o. If you have kids who often consume these product, you should consult their pediatrician for guidance.
Companies selling electrolyte powders, packets, and beverages claim a healthier hydrated you, when using their products. This is big business.
Commercial products often taut the science of better hydration when using their product.
Hmmm? Is that True?
When I was reviewing the different brand offerings of electrolyte replacements, I saw images of everything from a guy cycling intensively in a sports lab to a firefighter in full gear and a group of mature ladies sitting together chatting, as if they were at a garden party - drinking brightly colored cups of the featured electrolyte product.
Granted, they were sitting outside so it must have been an exceptionally hot day- Yes,.. that was sarcasm-
The commercially available electrolyte replacements use subliminal imagery and enticing words to make us feel like we need their product, and would be healthier if we purchased their product and used it…usually daily, even causally. Is this safe? Maybe? But not likely necessary for many of us.
Hydration and Electrolytes?
According to the Merck Manual, (a medical version of Webster’s dictionary), Hydration is the process of replacing water in the body to maintain balance and avoid dehydration.
Ensuring hydration balance also involves adequate electrolytes, commonly thought of as sodium and potassium but also includes other minerals such as magnesium, calcium, chloride, phosphorus and bicarbonate.
Without a doubt “hydration” is a vital part of a healthy body. Fluid, in the form of water, is required for every process in our body, from metabolism to riding waste products. Even mild dehydration slows metabolism, impairing the body’s ability to break down fat cells and all metabolic processes needed for weight management and function of every organ system. Part of balancing hydration does involve electrolytes which we ideally ingest through our diet.
What do electrolytes do?
Electrolytes carry an electric charge (hence electrolytes) and are vital to many organ processes and work by conducting electricity within body fluids to transport nutrients and manage fluid levels.
The Job of Electrolytes:
Regulate nerves and muscles-They enable muscle contraction and nerve impulses, such as proper contractility of the heart and nerve signaling in the brain.
Maintaining hydration-They manage the amount of water in your body.
Balancing blood pH-They maintain the acidity/alkalinity of your blood.
Tissue rebuilding & recovery- The assist in fluid balance, contraction, relaxation and nutrient transport required for tissue healing.
Energy Production-They assist in nutrient processing and support lipolysis (fat breakdown).
Electrolyte balance and blood pH are primarily regulated by the kidneys. When they’re working properly, the kidneys remove excess substances while retaining the electrolytes your body needs. They can also draw on internal reserves—such as calcium from bone—when necessary.
This entire process depends on adequate hydration. Water is essential for the kidneys to filter efficiently and maintain balance. Without enough water, it becomes harder for the body to maintain proper electrolyte levels and overall balance.
Under normal conditions, this system is highly efficient. In healthy individuals, electrolytes and blood pH abnormalities rarely appear in routine blood tests because the body is constantly adjusting behind the scenes. Problems tend to arise only when the body can no longer keep up with demands. This can result in too much, too little or an imbalance of electrolytes.
What happens when electrolytes are out of balance?
When levels are too high or low due to sweat, illness, or dehydration, medication’s affect or excess by supplementation, symptoms can occur:
Muscle twitching, cramping, or weakness
Irregular heart rhythm
Dizziness, headaches, or confusion
Nausea or vomiting
Recommended Daily Intake for Adults:
I’ll focus on average requirements for Sodium, Potassium, Magnesium & Calcium since these are what we generally think of when using a replacement. Listed are averages in milligrams (mgs), which is more easily compared to supplements – this is not what you will see on a lab result.
Sodium- 2300 mgs = to 1 teaspoon
Potassium –3000 mgs
Magnesium – 365 mgs
Calcium – 1500 mgs
A Sodium Perspective:
For the Standard American Diet (SAD) which includes fast food, pre-prepared dinners (even the “healthy” ones), deli meats, chips cracker…
The average sodium intake is over 4000+ mgs per day.
Pre-prepared “healthy” meal
Contains an average 2000 mgs per meal
When dining out, a meal of grilled chicken and broccoli, can contain in excess of 1000 mgs. With added sauces or salad dressings, add another 200-400 mgs
If you have hypertension, 1500 mgs per day is recommended to prevent increased fluid retention, increased blood vessel pressure and worsening of hypertension.
Electrolyte Replacement Products
Let’s take a closer look at the ingredients in popular electrolyte replacements powders, packets, and bottled drinks. I'm not mentioning any brands specifically.
The bioavailability (what the body can use) of electrolytes in electrolyte replacements varies. Magnesium is thought to have an absorption rate of around 4%, whereas potassium and sodium are absorbed well. Calcium is generally hard for the body to absorb and is often not included in most electrolyte replacements.
The bioavailability of electrolytes in foods has an absorption rate of 90-95% bioavailability.
Do you remember the details about the excess sodium in our diets? Do we actually require more sodium than what we already consume in our diets for regular activities like day-to-day sweating, a short run, casual cycling, or a routine gym workout in an air-conditioned environment?
Let me start by saying- too much of a good thing, i.e., electrolytes, can be
equally as dangerous, as not having enough.
We likely just need more plain water.
Drink 50-60% of our body weight in ounces per day.
150 lbs x .50 or .60 = 75-90 oz
Whose at greater risk when using electrolyte replacements?
Factors such as aging, kidney disease, illness, or injury can all reduce the body’s ability to regulate electrolytes and fluid balance. Along with these condition, certain medications- especially diuretics, heart and blood pressure, can significantly increase risk of using electrolyte replacements, but also some antibiotics and NSAIDs (aspirin, ibuprofen, Meloxicam, etc...
In these situations, you should not use electrolyte supplements without consulting your healthcare provider, - not advise from an advertisement, influencer, social media post, trainer, or friend. Electrolyte replacements could exacerbate issues and potentially endanger your health and safety. Talk to a your healthcare provider about any concerns, as they can order necessary lab tests and monitor both your electrolyte levels and overall organ function.
Who may benefit from additional electrolytes?
There are those who may benefits from additional electrolyte replacement.
Extended intense exerciser (> 1 hour); long distance runner, cyclist, triathletes,...
Working outdoors or in extreme heat; Fireman, roofer, construction, lawn work, farmers
Those experiencing significant vomiting and diarrhea
There are certainly many others, but you understand the point. Generally, if you have no known risk factors, using electrolyte replacements—though artificial—it is safe when combined with adequate hydration in the form of water, especially if you're going to be exposed to excessive heat and sweating.
One packet or bottle of electrolytes does very little if you are not meeting the significantly higher needs for water and other nutrient intake. As I often mention in my blog posts, proper nutrient-dense food is the most balanced and efficient support, no matter the context.
Food based options:
A balanced diet typically provides sufficient electrolytes.
Sodium/Chloride: Sea salt, celery, beets.
Potassium: Apricots, salmon, leafy greens, avocados.
Notice NO bananas (unless you like green bananas). I add this because bananas are the only fruit I see in grocery carts.
avocado with 975 gm potassium, 6.7 gms fiber, 1 gm sugar versus bananas with
487 gms potassium, 3 gms fiber, 14 gms sugar
Magnesium: Almonds, pumpkin seeds, leafy greens, black bean, DARK chocolate ; )
Calcium: Dairy products, organic tofu, leafy greens,
Nature's electrolyte replacements:
Juice from 1 Lemon | ||
Minerals | ||
Sodium | 3.3 mg | |
Potassium | 2.8 mg | |
Magnesium | 2.8 mg | |
Calcium | 3.3 mg | |
Vitamins | ||
Vitamin A | 9.5 iu | |
Vitamin C | 21.6 mg | |
folate | 6.1 mcg | |
Vitamin E | 0.1mg | |
Choline | 2.4 mg | |
Other Nutrients | ||
fiber | 0.2 gms | |
sugar | 1.1 gms | |
protein | o.2 gms | |
calories | 11.7 | |
Add juice of a lemon to 16 oz of water. Add organic low calorie sweetener like organic stevia or monk fruit (without dextrose- check the label). Maybe a pinch of sea salt.
This is adequate for general purpose hydration.
Pearls of wisdom:
FYI- In addition to adding electrolytes and hydration, lemon water also is a natural diuretic . Lemon juice is high in citric acid, potassium and vitamin C boost urine volume, aiding in waste removal. So if you feel you are holding onto fluid, squeeze a little lemon juice into your water bottle.
For a more balanced option that's ideal for
weekend warrior or elite athletes.
Coconut Water 16.9 oz organic coconut water
I even give it my dog diluted with cold water on a hot summer's day when he's been chasing ball.
To wrap up, understanding the role of electrolytes and hydration in our daily lives is essential for maintaining overall health. While commercial electrolyte replacements may be beneficial for specific situations, most of us can meet our hydration and electrolyte needs through a balanced diet and adequate water intake. Always consult with a healthcare provider if you have specific health concerns or conditions. Remember, nature often provides the best solutions—so stay hydrated, eat well, and prioritize your health!
Take care & stay healthy and hydrated!
Bibliography
Electrolytes. (2021, 24 April). Retrieved from Cleveland clinic: https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes
Lewis III, J. L. (2024, May). Healthy Living. Retrieved from Merck Manual Consumer Version: https://www.merckmanuals.com/home/kidney-and-urinary-tract-disorders/water-balance/about-body-water
Merck Manual Consumer Version. (n.d.). Retrieved from Merck Manual: https://www.merckmanuals.com/home/searchresults?query=hydration
National Institutes of Health (NIH). (n.d.). Retrieved from Health information-Fact Sheet for Health Professionals: https://ods.od.nih.gov/factsheets/list-all/
Tejpal S, W. A.-S. (2020). Lemon Extract Reduces Angiotensin Converting Enzyme (ACE) Expression and Activity and Increases Insulin Sensitivity and Lipolysis in Mouse Adipocytes. Nutrients, 12-19. Retrieved from Nutrients.
