According to multiple studies, 75 percent of Americans are chronically dehydrated. Water plays a vital role in maintaining many of the physiological functions within our bodies, so when we are depleted, the effects are noticeable. For me personally, I get headaches and my skin looks dull. After consuming a big water bottle full of electrolytes (sodium, magnesium, potassium, etc.), I feel so much better. (I wish it was an instant fix for dull skin, but that takes more time.) However, I always make sure the hydration products I’m using are free of added sugars, which is especially important if you consume these drinks regularly. Here, our picks for the top sugar-free electrolyte powder for each flavor preference and need.
Why do electrolyte powders contain so much sodium?
“Electrolyte or hydration powders contain a significant amount of sodium due to its crucial role in maintaining fluid balance in the body,” says registered dietician Sarah Lynn Quick. “Sodium works alongside other electrolytes to balance the amount and distribution of fluid throughout the body. Sodium is also involved in proper nerve function and muscle contraction. Electrolytes such as sodium are lost through sweat. When these losses are increased, such as during times of intense physical activity or excess heat, they need to be replenished to maintain fluid balance. This also reduces the risk of consequences such as a drop in blood pressure or muscle cramping.”
Wellness brand LMNT cofounder Robb Wolf has been outspoken on the topic of salt. “The FDA paints salt as a villain, but be it intentionally or neglectfully, they’re not representing the best scientific literature we have very well,” he says.” The science says that salt restriction is ineffective for lowering blood pressure and leads to side effects you don’t want. It also says the sweet spot for sodium intake is at least double what the government recommends.” As such, his electrolyte powder contains 1,000 milligrams of sodium per serving. The competition typically ranges from 50 to 550 milligrams.
Why Sugar-Free Electrolyte Powder Is the Best Choice
We all know by now how destructive added sugars can be to our bodies, especially when they are part of our regular diet. (A sweet treat every now and then is OK.) “Consistent consumption of added sugars can have many negative health effects,” says Quick. “These include weight gain, poorly controlled blood sugar and risk of Type 2 diabetes, heart disease and impacts on gut health. Products containing high amounts of added sugars also often contain other artificial ingredients such as dyes and preservatives. These can negatively affect health. When choosing a hydration powder, it’s best to look for one that contains natural ingredients and sweeteners such as plant-based stevia or monk fruit.”
Can you use hydration powder even if you’re not an athlete or working out regularly?
Quick says hydration powders can be very beneficial for athletes or anyone participating in intense physical activity. However, nearly everyone can use them. “Sodium gets a bad reputation. However, if you don’t consume enough electrolytes on a regular basis, it can result in suboptimal hydration,” she explains. “Any time we sweat, we are losing electrolytes that need to be replaced. This may include instances such as a hot day out in the sun or a long hike. It can also occur if you’re dealing with an illness involving fever, vomiting or difficulty consuming fluids.” If you have health conditions such as high blood pressure or heart disease, Quick advises checking with your doctor before using hydration or electrolyte powders.
