TL;DR Don’t choose something with extremely high amounts of sodium, carbohydrates or sugar unless you need to based on your exercise level or sweat test.
Amy Brownstein, registered dietitian nutritionist at MyNetDiary, says electrolytes are minerals that are naturally present in your body. These include magnesium, calcium, chloride, sodium, potassium and phosphorus. The role of electrolytes is to help your body rehydrate or stay hydrated by helping your body actually absorb the water you drink.
Heather Gosnell, a pediatrician, says sodium is the key ingredient for effective rehydration. She also says that a little sugar and carbohydrates help your body absorb water but avoid drinks with high sugar content.
Electrolyte powders usually contain these, as well as the above minerals, all of which can help with absorption. But how can you know which powder is best for you?
Shelley Bowles, RDN, says humans typically lose sodium when working out or spending time in hot temperatures and that carbohydrates are important to help replenish and preserve muscle glycogen stores to prevent fatigue, especially if active for more than 30 minutes. Basically, if you’re exercising too much and not replenishing lost carbs, you’ll feel tired much faster. This is especially true for intense workouts or long sporting events, in which case she recommends increasing carbohydrates again every 30 to 45 minutes. Sugars like glucose serve similar purposes, also helping to replenish muscle glycogen.
If you’re just looking to supplement for daily life or to calm your hungry brain, you don’t need a high concentration of sodium or carbohydrates in your electrolyte powder. Brownstein says make a choice in the context of your daily habits and diet. Most people already consume the recommended 2,300 milligrams of sodium per day, she says, so if you’re not depleting sodium stores with intense exercise, you probably don’t need a powder with a high sodium content. The same is true for sugar also.
The best way to find out what you really need is to undergo a sweat test, which analyzes the content of your sweat. But if it’s not a medical necessity, your best option is to choose a powder that falls somewhere in the middle in ingredient concentration. That is, unless you are sweating a lot, working in extreme heat, or training at high altitude, in which case, you should prefer higher concentrations of sodium and sugar. Brownstein says if you notice a white, chalky residue on your skin or clothes after working out, you may need to increase your sodium intake.
When it comes to synthetic colors, Bowles says the right answer ultimately depends on personal preference. Luckily, if you want to avoid these ingredients, many of our recommendations omit them.
To avoid stomach upset, Balls suggests looking for powders that are low in magnesium (which can have a laxative effect in high amounts). She also says that because calcium and iron can interfere with each other’s absorption, it’s best to choose a powder that has balanced and low amounts of both supplements. Brownstein says the high sugar and sodium content can also upset some people’s stomach, and you should read labels to help avoid excessive supplements (or overly caffeinated ones). For example, if something has 100 percent of your daily recommended amount of zinc, you’ll want to make sure you’re not also taking a multivitamin with that same amount of zinc.
Balls says look for a powder that includes the key electrolytes lost: sodium, potassium, magnesium and calcium. Avoid drinks with artificial sweeteners if possible, she says.
“In addition to stomach upset and decreased fluid absorption, repeatedly consuming high-sugar foods and beverages can lead to diabetes, as well as potential weight gain,” says Hallie Zwibel, MD, director of the Center for Sports Medicine at the New York Institute of Technology. He adds that “while electrolyte packets can help replenish essential minerals lost through sweat, they should not replace daily water intake.”
