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The National Athletic Trainers Association recommends additional electrolyte supplementation for those who engage in intense exercise for more than an hour at a time or in areas of excessive heat. ( 2) Additionally, electrolytes may be beneficial for folks suffering from dehydration related to illness, diarrhea, or vomiting. Regardless of your particular need for electrolyte supplementation, there are plenty of options available on the market, including powders, liquids, and gels — we think these are the best electrolyte supplements available. Best Electrolyte Supplements It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please take the supplement label to your healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking. Electrolytes are a popular supplement for endurance and strength athletes who are keen on keeping their hydration levels consistent to avoid muscle cramps. They can be helpful in hot environments, after long workouts, during illness, or even for tending to a hangover — any activity that is causing you to lose excess fluids, electrolytes are there for you. While there is no recommended dose when it comes to electrolyte supplements, there are established Recommended Dietary Allowances (RDA) for the minerals they contain. This differs based on age, sex, and overall health, as well as for those who are pregnant or lactating.
I don’t know if anybody has told you this or not, but hydration is super important. Mid-afternoon headaches or queasiness, muscle cramps after a workout, gnarly hangovers — all of these annoying conditions can often be attributed to dehydration. If any of these things are issues for you, electrolyte tablets may help. Electrolyte powders may also contain other ingredients to support athletic performance, such as caffeine, amino acids, and simple sugars. While the majority of the product dissolved in water after 30 seconds of stirring, we noticed some powder collected at the bottom of the cup. However, it is smooth to drink, and does not have a grainy texture.
The Final Note
While one serving of this powder contains a relatively small amount of caffeine, it can add up if you are having more than a serving, so this may not be the best choice for people who are sensitive to caffeine or if you're working out in the evening. This is a great option for those looking for a hydration boost including those engaging in lower to moderate intensity exercise, those traveling, fighting a cold, and other situations where you might be dehydrated (for hot climates, replenishing fluid loss through sweat, or for fighting a hangover). We do not recommend consuming this multiple times a day as a water flavoring. Derived from a Greek origin, the word ‘electro’, is a prefix for electricity, and ‘lytos’ means ‘to set loose’. Electrolytes are present in the blood, tissues, urine, and other body fluids and are vital for various metabolic functions in the body. You'd have to drink gallons of sports drinks just to meet your daily requirement. That also means ingesting a massive amount of sugar! FINALLY, AN ELECTROLYTE SUPPLEMENT MADE WITH YOUR HEALTH IN MIND Pearlman M, Obert J, Casey L. The association between artificial sweeteners and obesity. Curr Gastroenterol Rep. 2017;19(12):64. doi:10.1007/s11894-017-0602-9
If you’re looking for a product that is 100 percent sugar-free, look elsewhere. This product still contains 7g of sugar, even though that number is much lower than many sports drink brands. If you’re taking on a big challenge or event, then Dr Sinead Roberts, owner and performance nutritionist at Feed.Fuel.Performance, says it’s vital to salt up on the go. “Electrolytes are absolutely crucial during endurance and ultra-endurance exercise, when you can’t wait until afterwards for salt, you need it to keep going." How we testStaying adequately hydrated is important for maintaining your health, especially during very intense, long workouts, endurance running, swimmingor biking, or extended exposure to an excessively hot environment. Here are a few things to consider about electrolyte supplements before you decide which one is best for you. Convenience Recreational athletes: If you are engaging in low intensity exercise for under 60 minutes, you can likely recover with a balanced meal and plain water. Focus on incorporating foods that contain the main electrolytes lost in sweat, namely sodium, potassium, calcium, and magnesium.
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