‘Dangerous’ truth about magic electrolyte powders to banish hangovers,
They are hailed as ‘magic powders’ and used by millions to help banish fatigue, migraines, hangovers and more.
But are electrolyte mixes all that they’re cracked up to be?
As the market for them continues to grow, with sales projections of $4.6billion by 2030, the electrolyte powder business stirs a mix of opinions from experts.
Minnesota-based cardiologist Dr Elizabeth Klodas told the Daily Mail that she thinks electrolytes are an overpriced ‘fad’ packed with unnecessary ingredients.
Looking at one best-selling brand, in particular, Liquid I.V., Dr Klodas said that it was ‘obviously doing a good job of marketing as the company has quadrupled sales over the last four years’.
But, as with many similar ‘wellness’ products, she was not convinced that the product was worth stocking up on.
‘The company’s website does not prominently display the nutrition facts panels,’ Dr Klodas said. ‘At least, I could not find them.
‘I had to go to Target’s site to discover that each serving of their sugar-free version includes around 500mg of sodium, 375mg of potassium, plenty of B vitamins like folate, B6 and B12, a good amount of vitamin C, allulose and artificial flavors. The cost is about $1.50 per [packet].’
Dr Klodas noted that 500mg of sodium was ‘a lot’, equating to around a quarter of the daily allowance.
Meanwhile, the content of potassium – an electrolyte necessary for nerve and muscle function – was relatively low at about 10 percent.
One ingredient she was concerned by was the inclusion of allulose, the zero-calorie sweetener that can be found in minute quantities in fruits such as figs and dates.
She told the Daily Mail: ‘In larger amounts, it still falls into the non-nutritive sweetener category with all the negative downstream effects.
‘Although this does not make it dangerous, allulose is currently not approved in Europe since their scientific body has determined there is not enough human data to deem it safe.’
Other varieties of Liquid I.V. electrolyte, Dr Klodas said, contained cane sugar ‘as well as non-nutritive sweeteners, similar levels of sodium and potassium and slight variations on other additives’.
She said: ‘The energy version has added caffeine. The immune version has extra zinc and vitamin C. The sleep version contains melatonin. The kids’ version is mostly a half dose of the regular adult version.’
Electrolytes are nothing new. The name encompasses common minerals that create electrically charged particles when dissolved in water.
They are essential for various bodily functions, including regulating fluid balance, maintaining nerve and muscle function, and supporting heart health.
Common electrolytes include sodium, potassium, calcium, magnesium, chloride, and bicarbonate, which are also found in many foods such as fruit, vegetables, nuts and seeds.
The electrical charges they generate help to control the flow of water molecules across cell membranes to maintain hydration levels.
While it’s known that the human body is 60 percent water, many may not appreciate that a third of this is mineral-rich salt water inside each of our cells.
This is why staying hydrated is not always as simple as drinking enough water.
Proponents of electrolyte supplements say that they help the body recover from strenuous physical activity and hydrate the body better than water alone – avoiding an imbalance of electrolytes.
However, Dr Klodas said that generally there was no need to worry about an electrolyte imbalance except for those who were ‘extremely active or just sweat a lot with activity’.
Her gripe is that people are being sold something they don’t really need while being ‘made to feel like they do’.
‘Especially with formulas boasting immune support, energy enhancement and better sleep,’ she added.
As an alternative to electrolyte powders, she highlighted that 500mg of sodium can be found in less than a quarter teaspoon of salt – at next to zero cost.
Meanwhile, ‘vitamins and additives are pennies at best and you can get more potassium from one banana (with natural sugars, vitamin C and whole food fiber to boot) for about $0.25’.
With this in mind, she concluded: ‘At $1.50 per packet of powder, I just don’t see the value.’
New York-based personal trainer Natalya Alexeyenko told this website that she also thought the widespread promotion of electrolyte drinks and supplements might be overhyped for the average person.
Alexeyenko said: ‘For example, the idea that electrolytes “give you energy” is not true in my opinion.
‘They don’t provide calories but they do support the nervous system and muscle function.
‘A lot of marketing pushes them as essential even for light activity, when water would honestly be enough.
‘Some products are also packed with sugar or artificial ingredients, which isn’t ideal, depending on your goals.’
In terms of the best products on the market, she recommended looking for powders with ‘clear ingredient lists, a good balance of sodium, potassium, magnesium, and calcium, and minimal added sugars’.
But the fitness expert highlighted that ‘it really depends on the person’s needs and context’.
While some experts are suspicious of the electrolyte powder business, Dr David Goldfarb, clinical director of nephrology at NYU Langone Health, told the Daily Mail that the products could prove useful for kidney function – especially in extreme hot weather.
‘In the midst of a heat wave, the most important electrolyte is sodium,’ Dr Goldfarb said. ‘That’s because the loss of sodium via sweating leads to less of the liquid part of the blood, the plasma, leading to low blood pressure and potentially decreased kidney function and brain function.
‘Replacing the water is not enough if sodium depletion has occurred,’ he said.
‘Having some glucose with sodium facilitates the absorption of the sodium; the glucose is not there to provide energy. So Gatorade, Powerade, Liquid I.V., Pedialyte all serve that purpose.’
