Electrolyte drinks are not beneficial for everyone and not every day. They can contain a lot of sodium, sugar, and sometimes caffeine, so it is important to assess when the body really needs them, writes “Parade”.
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When are electrolyte drinks beneficial?
Electrolyte drinks can help restore minerals lost through sweat when a person exercises for a long time and intensively, especially in hot weather.
Professor Srihari Naidu, a cardiologist at the New York Medical College, explained that when sweating, a person loses not only fluids but also electrolytes. Because of this, sometimes water alone may not be enough under such conditions.
Cardiologist Neil Shah added that losing fluids and sodium through sweat reduces blood volume. Less blood returns to the heart between contractions, so it has to beat more often to maintain the necessary circulation for the body.
According to him, losing fluids that make up one percent of body weight can increase heart rate by about three beats per minute. A person who sweats heavily can lose about a gram of sodium per hour.
Therefore, during intense workouts lasting longer than 60–90 minutes, replenishing fluids and sodium can help the heart work more efficiently and maintain athletic performance.
The biggest mistake is drinking them daily
According to cardiologists, it is often mistakenly believed that electrolyte drinks are inherently healthier than water and suitable for quenching thirst every day.
If a person spends most of the day sitting and does not exercise intensively, the extra sugar and sodium can be not only unnecessary but also harmful to the body.
“Electrolyte drinks contain sodium, sugar, and often caffeine. When running a marathon, muscles immediately use the sugar, but when sitting, it is not used,” said S. Naidu.
A high sugar intake in the diet is associated with obesity, which increases the risk of cardiovascular diseases. Excessive sodium can also cause problems – it retains fluids in the body and can raise blood pressure.
According to N. Shah, if a person exercises for less than an hour and the weather conditions are not extreme, water is usually sufficient. Drinking can be guided by the feeling of thirst.
One exception is an intestinal infection accompanied by vomiting or diarrhea. In such cases, electrolyte solutions can help restore lost fluids and minerals, but when ill or having chronic diseases, it is best to consult a doctor or pharmacist before using them.
One serving contains almost half the daily allowance
The composition of electrolyte powders varies greatly. According to N. Shah, one serving of a typical sports drink may contain about 160 milligrams of sodium, but some powders contain as much as 1000 milligrams.
For comparison, US guidelines recommend adults consume no more than 2300 milligrams of sodium per day. This means one packet of electrolyte powder can make up almost half of this limit.
“Products with high sodium content are designed for long, sweaty workouts in the heat, not for sipping at a desk or sitting on the couch,” emphasized the cardiologist.
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Additional sodium encourages the body to retain fluids and can increase blood pressure. High blood pressure is one of the most important modifiable risk factors for heart attack and stroke.
Potassium can also pose risks
Electrolyte drinks often contain potassium, but more does not necessarily mean better. S. Naidu warned that a high potassium level can be dangerous for people with kidney dysfunction.
When the kidneys can no longer effectively remove excess potassium, its concentration in the blood can dangerously increase. This can cause heart rhythm disturbances and, in severe cases, require emergency treatment.
Kidney dysfunction is more common among older adults, but not everyone is aware of it. Therefore, regularly consuming electrolyte powders with high potassium or sodium content without consulting a specialist is not advisable.
People with kidney or heart diseases, high blood pressure, or those taking medications that can alter potassium and sodium levels in the body should be especially cautious.
How to choose the right drink?
When choosing an electrolyte drink, N. Shah advises first assessing how much and under what conditions a person sweats.
For workouts lasting longer than an hour, a product containing 300–600 milligrams of sodium per serving is usually sufficient. More may be needed when exercising in high heat or sweating very heavily.
One sign of losing a lot of salt through sweat is whitish salt marks left on the skin or sportswear after training.
Products with about 1000 milligrams of sodium per serving are recommended by the cardiologist for long workouts in the heat and for people who sweat very heavily.
If an electrolyte drink is consumed without exercising, it is better to choose at least a low-sugar product. It is also important not to add multiple powder servings hoping that a larger amount will quickly relieve fatigue or heart palpitations.
Too many electrolytes can cause confusing symptoms
Even endurance athletes can overdo it. N. Shah recounted encountering patients who, due to fatigue or noticeable heart palpitations, drank several servings of electrolyte powder, although the excess of these could have caused these ailments.
Excessive amounts of certain electrolytes can cause symptoms resembling their deficiency. Therefore, if weakness, palpitations, or other unusual sensations occur, one should not automatically consume another serving of the product.
The cardiologist also pointed out another danger – excessive fluid intake. For endurance athletes, one of the most dangerous mistakes can sometimes be not a lack of fluids but drinking too much.
The main recommendation from specialists is simple: water and a balanced diet are usually enough to quench daily thirst. Electrolyte drinks should be used when they are truly needed – after long and intense physical activity, heavy sweating, or as recommended by a doctor.
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