What’s Really Hiding In Your Electrolyte Drink?

With a hot summer well underway in America, it’s the season to sweat. Meanwhile, the shelves of grocery stores are filling with rows of electrolytes. No longer is Gatorade the only sports drink. Instead, energy drink companies and health companies alike have crowded into whole displays at stores across the country to sell powdered and bottled products promising to help buyers hydrate better. 

But what’s less obvious than the over-the-top hype is whether sugar-salt water is really better than plain water — or which electrolytes are worth your money.  

The marketing pitch is simple: The salt content in electrolytes helps our bodies rehydrate, refuel, and recover more quickly. 

And the research backs this up. Our bodies use electrolytes — minerals such as sodium and potassium — to conduct electrical charges to contract muscles and move water in (and out) of cells. But when we sweat, we lose some of those key minerals that have to be replenished via our diets. Chugging a mix of these minerals dissolved in water is a fast way to get that water into our cell membranes and avoid muscle cramps. However, it’s also possible to get too much of these minerals, with serious health side effects ranging from muscle spasms to heart arrhythmias. 

As the original sports drink, Gatorade is a mix of potassium and sodium electrolytes as well as sweetener that can play a key role in rehydration as well. Glucose (sugar), along with the sodium, can help water quickly pass through the small intestine and ultimately be absorbed into our cells. It’s why Gatorade is so effective for rehydrating when you’re suffering from the stomach flu. However, the rest of the ingredients list is an unfortunate mix of food dye, unnamed “natural flavors,” and a wood rosin additive. 

Many of the electrolyte mixes and drinks on shelves today are not much better — with a litany of unpronounceable ingredients, food dyes, and artificial flavors. Popular brands such as Liquid I.V. and LMNT rely on “natural flavors” and variations like “natural lemon flavor” that can be just as opaque as artificial flavors when it comes to information on the actual contents or origin of the flavoring agent. The only truly natural flavoring option is a blend of fruit powder or, in pre-mixed drinks, fruit juice or fruit juice concentrate. 

To keep the calories low and the recipe sugar-free, many “sugar-free” drinks rely on sugar alcohols such as erythritol, but these sweeteners may be linked to cancer in some individuals and can cause gastrointestinal issues when consumed in excess. 

Brands that tout a more natural label often rely on stevia for sweetness or its chemical compound “fermented Reb M” (sometimes also derived from rice). This zero-calorie sweetener is typically marketed as more natural since it’s derived from the stevia plant. However, some studies on rats have found it can have contraceptive effects, and it is used by women for pregnancy prevention in Paraguay where the plant grows. The pros and cons of stevia are up in the air, but it’s certainly better than artificial sweeteners or sugar alcohols. 

Even better sweetener options such as monk fruit extract or plain old sugar are pronounceable and identifiable. Or if sweet isn’t your favorite flavor profile and you’re willing to indulge the saltiness — or you’re willing to forego the additional absorption properties of sugar in favor of fewer calories — choosing an unsweetened or unflavored mix could be the way to go. 

Finally, there’s the most important ingredient: the electrolytes themselves. This category of mineral includes more than just salt, though salt is often the main electrolyte included in the powders and drinks. Potassium, magnesium, calcium, chloride, phosphate, and bicarbonate also make the list of these minerals. 

Most electrolyte mixes include the first three minerals for their important hydrating properties. Sodium helps conduct nerve impulses, regulates muscle function, and balances water and minerals through the body. Potassium has similar effects and complements sodium’s functions. And in addition to these benefits, magnesium can aid in smooth digestion.  

However, overdosing on any supplement can be dangerous, so despite the rebrand of salt and the heavy push for electrolytes, there’s no upside to taking them unless you’re doing some serious sweating or know you have a particular mineral deficiency. In particular, it’s worth checking the nutrition facts for the quantities of each electrolyte per serving. More isn’t always better. And unfortunately, there’s no perfect blend of these minerals that works for every individual. Typically, sodium is the main mineral with others following in lesser quantities, but a quick peek at the ingredients list will reveal if there are extremely high levels (usually above 20-30% of the daily value for a 2,000 calorie diet) of any individual electrolyte.

There’s a litany of other ingredients that some companies add to the mix — from ones to avoid (food dyes) to ones with mixed benefits (caffeine) to additional supplements. But with these key markers, the grocery aisle with dozens of options narrows substantially. 

My mix of choice has become Just Ingredients for a tasty, fruity drink after a good sweat. It’s flavored with fruit powder and sweetened with a mix of monk fruit and stevia, and the calories stay low. A blend of sodium, calcium, potassium, magnesium, and chloride are its main minerals. And as a bonus, it’s starting to show up in stores such as Target and Whole Foods. For an unflavored option, I also like to grab Trace Minerals, a mix of minerals suspended in water ideally reconstituted before drinking. 

But if sugar is your preferred sweetener, Sport Drink offers a mix of plain and flavored blends for online order, with the flavored versions using fruit powder.

Last but not least, in a pinch, adding a few dashes of salt to your water will up the hydration factor. It’s not as tasty as a fruity blend, and it’s not as glamorous as pink- or blue-colored water, but it’s electrolytes all the same. 

Either way, as we swelter away in the sunshine, it’s time to drink up, stay hydrated, and enjoy the dog days of summer while they last.

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Jordan Jantz is the assistant editor at IW Features as well as a freelance writer, editor, and website designer.

This article is part of Upstream, The Daily Wire’s new home for culture and lifestyle. Real human insight and human stories — from our featured writers to you.