Electrolyte drinks were once mostly associated with athletes trying to recover after intense training sessions, but they have now moved firmly into the mainstream as a daily wellness staple.
Across the US, millions of people are drinking brightly colored beverages or stirring electrolyte powders into water, believing the products offer a smarter and healthier way to hydrate.
Health experts, however, caution that the trend may not be as harmless as it appears.
Many of these products contain substantial levels of sodium — the key ingredient in salt — and too much sodium can drive up blood pressure and, over time, place extra strain on the kidneys.
The concern is especially serious because many of the people most vulnerable to those risks may not realize they have an underlying health problem.
More than one in seven American adults are thought to have chronic kidney disease, yet as many as nine in ten do not know they are affected. At the same time, about one in six Americans with high blood pressure are unaware they have it, despite the condition being a leading contributor to heart attacks and strokes.
Some best-selling electrolyte supplements can contain far more sodium than many consumers might expect.
One packet of Liquid I.V., which is meant to be mixed into 16 ounces of water, provides about 500mg of sodium. That is roughly three times the sodium found in a one-ounce serving of Lay’s Classic potato chips — around 45 chips.
Millions now use electrolytes as part of their daily routine in the belief they will keep them better hydrated
Other brands go higher still. A single packet of LMNT contains 1,000mg of sodium, which is close to half of the recommended daily maximum in just one drink.
The average American already consumes about 3,400mg of sodium per day, according to the Food and Drug Administration — nearly 50 percent above the recommended daily limit of 2,300mg.
For people whose diets are already high in salt, adding a sodium-heavy electrolyte drink each day could push their intake into a potentially dangerous range.
Kidney disease expert Professor Simon Davies, at Keele University in the UK, says: ‘Just as people shouldn’t have too much sodium in their diet, I would advise caution with electrolyte drinks.
‘The danger is that consuming an excess amount every day in a drink can increase blood pressure, which can then damage the kidneys.
‘Damaged kidneys are not as efficient at removing excess salt, so blood pressure rises even higher and the kidneys are damaged even further – and so on and so on, in a vicious circle.
‘What’s worse is that people may not realize the damage has been done until the problems are already well advanced.’
Electrolyte drinks were originally designed for a specific purpose – replacing fluids and minerals lost during strenuous exercise or bouts of illness involving vomiting or diarrhea.
Today, however, fueled by celebrity endorsements and their promotion as an everyday wellness essential, they’ve gone firmly mainstream.
They are now widely available in grocery stores, convenience stores, gas stations and pharmacies, either ready to drink or as tablets and packets of powder that dissolve in water.
Professor Davies says: ‘The marketing suggests we need these drinks for hydration. But we’ve managed to survive on the planet for a very long time without them. For most people, they are simply not necessary.’
For those who do need them, however, they are effective.
Electrolytes are minerals that carry a tiny electrical charge when dissolved in the blood and other body fluids and are vital for the proper functioning of cells in the muscles, heart and brain. They also play an important role in helping the body maintain its fluid balance.
But for those with kidney disease, consuming extra sodium may be particularly problematic.
The National Kidney Foundation warns that when the kidneys aren’t working properly, too much sodium can lead to fluid buildup, swelling and higher blood pressure, as well as putting additional strain on the heart.
Many adults with chronic kidney disease are advised to consume less than 2,300mg of sodium a day, although the precise limit depends on the individual and the severity of their condition.
Electrolyte drinks were originally formulated to replace salts and fluids lost by athletes during prolonged, strenuous exercise, or by people suffering from illnesses involving vomiting or diarrhoea
And sodium isn’t the only electrolyte that can pose problems. Potassium is also found in some electrolyte and sports drinks, and people with more advanced kidney disease may struggle to remove excess potassium from their blood. In severe cases, dangerously high potassium levels can cause serious heart problems.
High blood pressure itself can then further damage the delicate blood vessels in the kidneys, creating the vicious circle described by Professor Davies.
And the problem can remain hidden for years.
High blood pressure, often dubbed a ‘silent killer’ because it typically causes no obvious symptoms while damaging vital organs, affects nearly half of US adults – around 120 million people.
Compounding the problem is that many Americans may have little idea how much sodium they are already consuming.
According to the American Heart Association, more than 70 percent of the sodium in the average American diet comes from packaged, prepared and restaurant foods – rather than salt consciously added during cooking or at the table.
It means even people who rarely reach for the salt shaker can unknowingly consume large amounts of sodium before adding an electrolyte drink to their daily routine.
In some circumstances, however, electrolyte drinks can be useful.
Professor Davies explains: ‘Serious physical exercise like running a marathon or doing high-intensity training in the gym can mean losing a lot of salt through sweat. This can lead to cramps, or feeling dizzy or faint because of a drop in blood pressure.
‘Someone can also lose a lot of salt if they’ve been really sick or had bad diarrhea. In these cases, it can make sense to take an electrolyte drink.’
For most people going about their normal day, however, plain water is all that is required to stay hydrated.
And rather than relying on drinks and supplements for potassium, calcium and magnesium, Professor Davies says these minerals are better obtained through a varied diet rich in fruits and vegetables, beans, nuts and seeds.
He says: ‘There is simply no argument for taking electrolyte drinks on a daily basis.
‘A lot of people slosh them back as a health enhancer – but there’s no evidence they have any benefit to health at all. The best you can say is that for most people these drinks won’t do any harm – as long as they have a good enough kidney function to deal with them.’
