Electrolyte powder: who needs it and who does not
Most days, water is all you need. Here is when an electrolyte powder helps, when it does not, and how to read the label before you buy.
Quick answer
Most days, water is all you need. Cleveland Clinic sports dietitian Kate Patton says water is typically enough for workouts of an hour or less at moderate intensity in normal weather (Cleveland Clinic).
An electrolyte powder can help when you exercise for more than an hour, train hard in the heat or sweat a lot. For a sick child with vomiting or diarrhea, an oral rehydration solution made for kids is the better choice.
What electrolytes are
Electrolytes are minerals that carry an electric charge in your body fluids, including blood, according to MedlinePlus. The main ones are sodium, potassium, chloride, magnesium, calcium, phosphate and bicarbonate.
They help control how much water is in your body. They also help your nerves, muscles and heart work.
You lose electrolytes when you sweat. You can lose more when you are sick with a fever, vomiting or diarrhea (Cleveland Clinic).
Who needs an electrolyte drink
| Your situation | What to drink |
|---|---|
| Everyday life and most workouts under an hour | Water |
| Exercise longer than an hour, or very intense | Water plus an electrolyte drink |
| Hot weather or heavy sweating | Water plus an electrolyte drink |
| A sick child with vomiting or diarrhea | An oral rehydration solution made for kids |
| Kids at sports practice | Water, in most cases |
Cleveland Clinic calls sports drinks specialty drinks. They are not something to grab when you are just thirsty.
How much to drink when you train
Sweat rates differ a lot from person to person. That is why the American College of Sports Medicine recommends a personal plan.
Weigh yourself before and after a workout. The change shows roughly how much fluid you lost. The ACSM goal is to keep that loss under 2 percent of your body weight. For a 150 pound person, 2 percent is 3 pounds.
Do not overdo it either. Drinking too much water is one of the causes of an electrolyte imbalance listed by MedlinePlus.
How to read an electrolyte powder label
Find the sodium
Sodium is the main electrolyte in most powders. The FDA says 5% Daily Value or less per serving is low and 20% or more is high. Adults should stay under 2,300 mg a day. A stick with 1,000 mg of sodium is about 43% of that limit.
Check the added sugar
Many powders add sugar. The American Heart Association suggests no more than 25 grams of added sugar a day for women and 36 grams for men. Look for the Added Sugars line.
Look at magnesium
Some powders add magnesium. The NIH sets the upper limit for magnesium from supplements at 350 mg a day for adults. Too much can cause diarrhea, nausea and cramping.
Save it for the right days
Use it for long workouts, heat or heavy sweating. On a normal day, water does the job.
Ask your doctor if you have a health condition
MedlinePlus lists heart, kidney and liver problems and some medicines among the causes of electrolyte imbalance. If any of those apply to you, ask your doctor before you use a high sodium or high potassium product.
Do kids need electrolyte drinks?
Kids who play sports usually do not need sports drinks, according to the American Academy of Pediatrics, as Cleveland Clinic reports. Water is often enough.
Regular sports drinks add sugar and calories. Cleveland Clinic notes that many kids drink them for refreshment, not to replace what they lost in sweat.
If your child is sick with vomiting or diarrhea, use an oral rehydration solution made for kids. Cleveland Clinic says these are typically lower in sugar and higher in electrolytes than sports drinks.
Call your child’s doctor if your child cannot keep fluids down or seems dehydrated. A drink is not a substitute for that call.
FAQ
Is an electrolyte powder better than water?
Not for most days. For workouts of an hour or less at moderate intensity in normal weather, water is typically all you need, according to Cleveland Clinic.
Can you have too many electrolytes?
Yes. Cleveland Clinic warns that it is possible to overdo it. Extra sodium adds to your daily total, and too much magnesium from supplements can cause diarrhea, according to the NIH.
Do electrolytes help with muscle cramps?
Losing fluid and electrolytes can lead to muscle cramps, headaches and brain fog, Cleveland Clinic says. Cramps have other causes too, so see a doctor if they keep coming back.
Should I drink electrolytes when I am sick?
They can help you keep fluids and electrolytes up. Cleveland Clinic suggests zero or low calorie options when you are ill, and an oral rehydration solution for sick kids.
How much sodium is in a sports drink?
Many sports drinks have 250 mg or more of sodium per serving, according to Cleveland Clinic. Powders vary a lot, so check the label.
Sources
- MedlinePlus: Fluid and Electrolyte Balance
- Cleveland Clinic: Are Electrolyte-Loaded Sports Drinks Healthy? (2023)
- Sawka MN, et al. American College of Sports Medicine position stand: Exercise and fluid replacement, 2007
- FDA: Sodium in Your Diet
- NIH Office of Dietary Supplements: Magnesium fact sheet for consumers
- American Heart Association: How much sugar is too much?
This page is general information, not medical advice. Check with a doctor before you start a new supplement. Medical disclaimer