What are electrolytes?
Electrolytes help control fluid balance and support nerves and muscles. Sodium, potassium and magnesium are examples. Their levels can be too high as well as too low.
Sources: MedlinePlus: Electrolytes
Water and long periods of sweating
CDC’s guidance for working in heat recommends water for moderate activity lasting under two hours. It includes drinks with balanced electrolytes when sweating continues for several hours.
This advice is for people working in heat. It doesn’t mean a high-sodium drink needs to be part of an everyday routine. Electrolyte drinks vary, so compare the minerals and amounts on the label.
Sources: CDC: Hydration during hot work
Read the mineral amounts
Compare the actual milligrams of sodium and potassium. Two packets can have very different recipes even when both say hydration on the front.
- Minerals per serving: more is not automatically better.
- Water directions: more water dilutes a packet; it does not remove its sodium.
- Sugar and flavor: choose the recipe you prefer and check what it contains.
Sources: FDA: Label guidance
Illness, medicines and fluid restrictions
Vomiting, diarrhea, some medicines and heart or kidney conditions can affect electrolyte balance. Ask your clinician about suspected dehydration or an imbalance, and before adding a product when you have sodium or fluid restrictions.
Sources: MedlinePlus: Electrolytes