Electrolytes have been taking the diet trade by storm over the past couple years, and for motive. Supplementing with electrolytes may be extremely useful for people who’re in danger for dehydration, reside in scorching and humid climates, and lively of us or athletes. Nevertheless it begs the query: Are you able to overdose on electrolytes? There’s, in any case, such a factor as an excessive amount of of factor. Up to now, it might have been arduous to devour too many electrolytes, however not anymore.

Till lately, the electrolyte panorama was just about occupied by massive identify sports activities drinks like Powerade and Gatorade. Whereas these drinks provide an ideal supply of power by way of quick-digesting sugars and small quantities of electrolytes, new formulation available on the market have modified the sport.

Now you can discover electrolytes with plenty of added vitamins and different elements. You might discover claims like no added sugar, adaptogenic mushrooms, collagen or protein powder, greens powders — the listing goes on and on. With so many choices available on the market, we are able to’t assist however surprise how to decide on the correct electrolyte powder for you and whether or not or not there are any threat to taking these powders persistently.

We spoke to dietitians and diet specialists to search out out precisely what they advocate relating to consuming electrolytes commonly and any main precautions you must take when approaching these dietary supplements.

Associated Tales

What are electrolytes?

Electrolytes are a bunch of important minerals that we are able to get from our weight loss plan—specifically sodium, potassium, phosphorus, and magnesium. They support in transferring liquid from our blood vessels into our cells to cater to our hydration and fluid wants. These vitamins have a spread of roles, like sustaining correct hydration, transmitting nerve alerts, triggering muscle contractions, and regulating the physique’s pH. Disturbing your physique’s electrolyte stability can provide rise to severe well being dangers, because it influences blood strain, coronary heart price, and your power ranges.

“When particular person sweat, they lose each fluid and electrolytes, the primary electrolyte misplaced in sweat is sodium,” says Mandy Tyler, RD, CSSD, LD. “Thus, when selecting an electrolyte powder my first precedence is to verify the sodium content material. To a lesser extent, people additionally lose potassium and different electrolytes reminiscent of calcium and magnesium, that are additionally regularly added to electrolyte powders.”

Are you able to overdose on electrolytes?

You’ll be able to the truth is overdose on electrolytes, and there are subsets of people that ought to positively keep away from these merchandise. Overdosing on electrolytes can result in severe well being points reminiscent of coronary heart issues, muscle weak point, and confusion resulting from imbalances in sodium, potassium, and calcium ranges.

If medical doctors or dietitian have advisable you comply with a low sodium weight loss plan, for instance, you could need to be cautious of the kind of electrolyte drink you devour. Luckily, lots of the merchandise available on the market wouldn’t have sodium, so you’ll have some choices to select from.

Equally, f you may have a historical past of coronary heart illness, kidney illness, or blood strain considerations, it’s necessary to talk along with your physician or a dietitian about whether or not or not these merchandise are protected for you.

Whereas it is vitally unlikely that somebody might devour too many electrolytes by consuming unprocessed meals, it’s doable to get an excessive amount of from different sources, in line with Kaytee Hadley, RDN, IFMCP, CPT. “The 2 methods to overdose on electrolytes are from supplementation and by consuming meals which have loads of added salt,” she says.

Sodium suggestions

The advisable every day allowance for sodium is 2,300 mg per day or a few teaspoon of added sodium. When you have a identified coronary heart situation or threat for coronary heart illness, the advice for you personally could also be a little bit bit decrease. Communicate along with your physician to get customized medical recommendation earlier than introducing an electrolyte complement.

“Many processed meals have loads of added salt, which may wreak havoc for somebody who isn’t sweating commonly. Consuming an excessive amount of sodium on this concentrated type will also be harmful as a result of there’s not sufficient of the opposite electrolytes, reminiscent of potassium, to supply stability throughout the physique,” Hadley affords.

Bear in mind, sodium is simply one of many many electrolytes and you may get a wide range of the others with out growing your salt consumption.

Who’s most liable to overdosing on electrolytes

Not everybody ought to embrace electrolytes of their weight loss plan. In actual fact, resulting from their latest surge in reputation, there may very well be people who’re ingesting electrolytes unnecessarily and even harmfully. “Electrolyte dietary supplements could also be dangerous for anybody with coronary heart or kidney illness,” says Allison Dobbyn, MAN, RD. “The extra sodium and potassium within the electrolyte powders might trigger your physique to build up further fluid and potassium.”

An imbalance in electrolyte ranges can escalate into extreme or deadly circumstances if it impacts your very important measures like blood strain, coronary heart price, or kidney perform. So you probably have a kidney or cardiovascular situation, electrolytes is probably not the suitable alternative for you. In case your medical skilled has ever suggested a low-sodium weight loss plan, it is value contemplating electrolyte formulation which can be devoid of great salt content material.

Different threat elements for an electrolyte overdose embrace having kidney illness, extended train, cocaine use, potassium-conserving diuretics, chemotherapy, diabetes, or extreme burns, explains Wan Na Chun, MPH, RD, CPT. The signs of an electrolyte imbalance can fluctuate relying on which mineral is out of stability, however many share related signs reminiscent of agitation, dry mouth and thirst, restlessness, confusion or issue with cognition, muscle weak point or spasms, she says.

Who ought to use electrolytes?

These merchandise generally is a nice match for people who spend loads of time outdoor within the warmth, or excessively sweating, partaking in long-term endurance exercise, or taking part in a sport. Of us who’ve elevated wants for electrolytes above the advisable every day allowance embrace:

• Athletes
• Folks with cystic fibrosis
• Guide labor staff in scorching working circumstances
• Folks partaking in endurance actions
• Folks with lively bulimia or purging consuming issues

For train lasting lower than two hours, consuming 400–800 ml of plain water per hour must be adequate for most individuals to stop extreme dehydration (or greater than 2-percent physique weight reduction from water deficit), explains Melissa Boufounos, CHN, sports activities nutritionist and founding father of MB Efficiency Diet.

For people who have interaction in bodily exercise regularly beneath scorching and humid circumstances or work out for durations exceeding two hours, it’s suggested by specialists to trace fluctuations of their physique weight by weighing in earlier than and after exercise. This monitoring helps in gauging their private price of sweating throughout particular workout routines and climate conditions.

“On common, you lose about 500 milligrams of sodium for each pound of sweat you lose. Generally, the advice is to devour 230 to 690 milligrams of sodium per liter of water/sports activities drink to extend the urge to drink and promote fluid retention,” says Boufounos.

Meals with naturally occurring electrolytes

For those who’re concerned with dabbling on the planet of electrolytes, however don’t need to take a complement, take into account including these meals and drinks into your rotation.

• Coconut water is an efficient supply of potassium, magnesium, and sodium.
• Pickle juice is an efficient supply of sodium.
• Milk is an efficient supply of potassium and phosphorus.
• Chocolate comprises magnesium, potassium, and should include sodium.
• Nuts include magnesium and if you buy salted, will include sodium.
• Fruit and veggies include potassium and a few greens like leafy greens include sodium.

“By way of selecting what type of electrolyte powders, go along with what works for you,” Tyler advises. “If value is an element, take into account shopping for the unfastened powder in a big container and individually portioning your self. For those who want one thing that may be thrown right into a gymnasium bag, the person serving measurement packets or tablets work nice.”

Electrolyte complement model suggestions

• Treatment: Made with coconut water, this model is an excellent pure electrolyte complement.
• Liquid IV: Liquid IV is nice for people who want the added sugars for muscle repletion. “Added carbohydrates may be helpful for people who shall be taking part in endurance train or taking part in workforce sports activities for over an hour. The carbohydrates present added power for the exercising muscle groups,” Tyler shares.
• RDCL: Along with electrolytes, you’ll get a lift from the added caffeine in these.
• LMNT: This no-sugar-added possibility is excessive in sodium and nice for people who spend loads of time sweating, have interaction in intense train, or comply with a low-carb consuming type.
• Ultima: Fashionable amongst runners, this model can also be comparatively low in sodium.

Are you able to make your individual electrolyte powder?

Crafting your individual electrolyte mix is an easy and more cost effective method in comparison with buying a pre-packaged one, you may go for pure sources of electrolytes reminiscent of coconut water and orange juice. Improve the flavour by including a touch of salt together with a splash of lemon or lime juice in line with your style preferences.