Is electrolyte powder good for you? What nutritionists need you to know

Earlier than you begin spending your cash on yet one more complement, it’s vital to know how hydration works. “Water, which constitutes approximately 60%  of our body weight, is involved in numerous vital functions,” says dietitian Lauren Manaker, RDN. “It aids in regulating body temperature, lubricates joints, assists in nutrient absorption, and facilitates various chemical reactions within the body.” Sustaining correct hydration ranges also can assist us think, regulate our emotions, and react to the world round us. 

Most of us know ingesting sufficient H2O is vital, however how do electrolyte powders match into the image? Consultants clarify.

How electrolyte powders work 

“Hydration powders and tablets contain electrolytes, which are important minerals that help regulate and maintain fluid balance in the body,” says Melissa Boufounos, an authorized holistic nutritionist specializing in efficiency diet. The human physique relies on three main electrolytes to operate: sodium (which helps cells soak up vitamins), magnesium (tasked with changing vitamins into vitality), and potassium (which works intently with sodium and performs a vital function in coronary heart well being). 

Whereas common previous faucet water contains trace amounts of electrolytes, hydration dietary supplements, like electrolyte powders, ship increased doses of those minerals. “As long as the hydration option contains the right mix of electrolytes in adequate quantities, it can help support hydration status,” explains Manaker. The sodium in these merchandise could also stimulate thirst and immediate you to seize your water bottle extra typically, provides Boufounos. 

Minimal research have been carried out on the consequences of those dietary dietary supplements, however previous analysis on sports activities drinks could also be used to know their efficacy. Analysis means that “functional beverages” containing glucose, sodium, and fructose may improve athletic performance by optimizing water absorption. And one other small examine discovered that individuals who drank sports activities drinks earlier than and after leaping on the treadmill managed to retain more water in comparison with those that drank unsupplemented water. 

Who advantages essentially the most from electrolyte powders and tablets?

Unsurprisingly, hydration merchandise most profit those that deplete their electrolytes each day. “Athletes, fitness enthusiasts, and individuals engaged in strenuous physical activities often reap significant benefits from hydration powders,” says Manaker. “These powders offer a quick and efficient means of replenishing lost electrolytes, providing the rapid rehydration needed to maintain performance and recovery.” 

Those that are affected by a stomach bug, food poisoning, or the flu may additionally profit from electrolyte powders, on condition that these illnesses dehydrate the body. “Lastly, people living in or visiting regions with extreme heat can utilize hydration powders to maintain optimal hydration levels and prevent heat-related illnesses,” says Manaker. So, if in case you have a visit to Tuscany in July or Sedona in August, taking just a few electrolyte tablets alongside could assist you alter and keep hydrated in your journey. 

There are additionally some of us who could need to avoid these merchandise. “Hydration powders and tablets may offer some benefits for certain people, but they may not necessarily be for everyone,” says Manaker. For instance, whereas the added sugar and sodium in lots of of those dietary supplements could assist some gasoline their runs, these with diabetes or hypertension should be cautious about including these dietary supplements to their water. 

Can electrolyte dietary supplements substitute plain previous water?

Brief reply: Nope. “Hydration powders and tablets should not replace drinking plain water or other hydrating fluids,” says Boufounos. “Despite the popularity of electrolyte supplements and the importance of staying hydrated, it is possible to overconsume electrolytes.” Electrolyte imbalance can have an effect on blood strain, kidney operate, and coronary heart charge, so just be sure you don’t begin to over-rely on these tablets. 

That mentioned, moderately, hydration dietary supplements might be useful. “In some cases, added electrolytes can help people maintain hydration better than drinking plain water,” says Manaker. “But for generally healthy people who are not heavily exercising, sweating, in an extraordinarily hot environment, or in another situation that makes maintaining hydration challenging, water may be just fine.” 

Bear in mind, electrolytes (sodium, magnesium, and potassium) additionally seem in meals sources equivalent to yogurt, apricots, and pumpkin seeds. So, should you’re eating a nutrient-dense diet, drinking plenty of water, and taking part in reasonable train, you possibly can in all probability depend on your grocery haul on your electrolytes. 

What to find out about added sugar in electrolyte powders and tablets

In case you verify the label of many electrolyte powders, it’s possible you’ll discover added sugar. Boufounos says there’s a legitimate cause for that. “Sugar is added to hydration powders and tablets to promote water absorption and provide an energy source during exercise,” she says. Athletes taking part in endurance exercises of an hour or extra ought to select merchandise with added sugar as a result of glucose can boost energy levels and aid in performance. 

“If you’re using electrolyte products outside of a workout scenario, it’s okay to choose a product that is sugar-free,” says Boufounos. 

The decision on electrolyte powders and tablets

Normally, electrolyte powders are a bonus—not a necessity—to your food plan. As soon as your physician provides the okay, ichoose your complement properly. Boufounos recommends selecting a product that’s third-party examined. “When a supplement is third-party tested, it meets minimum safety standards and doesn’t contain hazardous or banned substances, which is especially important for athletes,” she explains. 

And, in fact, you need to all the time discuss to your main care doctor earlier than including something brand-new to your routine. “Your best bet is to ask your healthcare provider whether adding this solution to your diet is something you should be exploring,” says Manaker.