Do Electrolytes Really Work – or Is It All Just Hype?
December 5, 2024
Introduction to Hydration
Hydration is more than just drinking water—it's about ensuring your body has the tools it needs to absorb and utilize that water effectively. Electrolytes, such as sodium, potassium, and magnesium, are crucial for this process. Without them, your body struggles to retain and distribute water, leaving you at risk of dehydration even when you’re drinking plenty of fluids.
Electrolytes are minerals that help regulate fluid balance, nerve function, and muscle contractions. They create the electrical signals your cells need to draw in water, making them essential for proper hydration. When your electrolyte levels are low, your body cannot optimally absorb the water you consume. This means that no matter how much plain water you drink, it might simply pass through your system without hydrating your cells.
At present, people replenish electrolytes mostly through diet, but this is often insufficient. Many modern diets, particularly those focused on health or weight management, tend to be low in sodium and other electrolytes. Meanwhile, habits like drinking coffee or alcohol — both of which are diuretics — increase water and electrolyte loss, leaving you at a greater risk of dehydration. Exercise enthusiasts and those who sweat heavily lose even more electrolytes, particularly sodium, through sweat. Without active replenishment, these deficits can accumulate, leading to chronic dehydration.
When your body doesn’t have enough electrolytes to maintain proper fluid balance, you may experience persistent symptoms of dehydration, such as fatigue, headaches, muscle cramps, and impaired concentration. Over time, chronic dehydration can strain your kidneys, affect your heart health, and impact your overall well-being.
If you want to live a healthier, more energized life, it’s time to rethink hydration. Drinking electrolyte-filled water is one of the most effective ways to ensure your body absorbs and utilizes the water you drink.
We need more salt, not less.
Salt has long been unfairly blamed for health issues like hypertension, but evidence increasingly shows this connection is more correlation than causation. DiNicolantonio et al. (2017) emphasize that the real culprits in diet-related health problems are processed foods, which account for 71% of Americans' and 90% of Britons' salt intake (Anderson et al., 2010). These foods, high in sugar, saturated fats, additives, and preservatives, drive health problems far more than salt itself.
As people adopt healthier, whole-food diets, their salt consumption naturally declines. This reduction can lead to sodium deficiencies, particularly among those following low-carb or ketogenic diets, which increase sodium loss through reduced insulin production (Harvey et al., 2018). Similarly, fasting regimens lower insulin levels and accelerate sodium excretion, making supplementation vital. Active individuals face additional challenges, as physical activity in hot climates can cause daily sodium losses of up to 7000mg through sweat, according to Shirreffs and Sawka (2011). Replacing this sodium is critical to maintaining hydration, fluid balance, and preventing issues like hyponatremia and dehydration, which impair performance and overall health.
Meanwhile, the traditional narrative that salt is inherently harmful is increasingly being challenged by robust research. The INTERSALT Study (1988) found no correlation between salt consumption and high blood pressure across diverse global populations. Similarly, O’Donnell et al. (2011) showed that consuming 4–6 grams of sodium daily is optimal for reducing cardiovascular risks, while intakes below 3 grams actually increase the likelihood of heart events. Further studies, such as a 2014 meta-analysis (PMID: 24651634) and the Framingham Offspring Study (2017), confirm that moderate sodium consumption supports better cardiovascular outcomes compared to excessively low-salt diets.
The dangers of restricting salt extend beyond cardiovascular health. Hormonal mechanisms that retain sodium during deficiencies can paradoxically raise blood pressure, as seen in the Framingham data. Additional risks of low sodium include brain fog, fatigue, muscle cramps, and even bone loss. A 2011 JAMA study found that people limiting sodium to 3 grams daily had higher rates of heart attacks and strokes compared to those consuming 4–6 grams. These findings align with the Cochrane Collaboration Review (2020), which highlighted the adverse effects of salt restriction as more consistent than any minor benefits for blood pressure.
Rather than vilifying salt, public health efforts should target the true problem: ultra-processed diets. Modern packaged foods, not sodium itself, drive metabolic issues like insulin resistance and obesity. To achieve better health outcomes, we need to prioritize whole, nutrient-dense foods while ensuring adequate sodium intake. Evidence consistently points to a sweet spot of 4–6 grams of sodium daily for most people, with higher needs for active individuals or those on specific diets.
It’s time to rethink salt. The science is clear: for better hydration, improved overall health, and optimal performance, we don’t need less salt—we need more salt.
The champions of optimal hydration
Hydration is a complex process that relies on both water intake and a balance of key electrolytes like sodium, magnesium, and potassium, which support essential functions such as fluid balance, muscle contractions, and nerve signaling. Sodium chloride (salt) plays a crucial role in retaining water and stimulating thirst, with studies by Convertino et al. (1996) highlighting its importance in hydration and Von Duvillard et al. (2004) emphasizing its role in maintaining endurance and preventing hyponatremia. Magnesium malate is involved in over 300 enzymatic reactions, including energy production and water transport into cells, which are essential for muscle function and overall hydration, as demonstrated by Cinar et al. (2007). Potassium chloride works closely with sodium to regulate cellular fluid balance and nerve impulses, and research by Maughan et al. (1997) shows its significance in post-exercise recovery and maintaining hydration.
Let's dive into each main mineral seperately that's found in Not Just Salt electrolytes.
Sodium
Sodium helps maintain fluid balance, nerve function, and muscle contractions in the body. Adequate sodium intake supports hydration by aiding water retention, ensuring cells get essential nutrients, and enhancing performance, particularly for athletes. Recent studies also suggest that low sodium levels can be harmful, while moderate intake is linked to better cardiovascular health (Gao et al., 2024; Zhu et al., 2018; Graudal & Jurgens, 2018). Research also shows that athletes can lose significant sodium through sweat, with sodium supplementation helping to maintain hydration and prevent muscle cramps during intense exercise (Veniamakis et al., 2022; Ranchordas et al., 2017).
Finally, studies show that consuming fluids with sodium significantly improves post-exercise hydration and athletic performance (Shirreffs & Maughan, 1998; Millard-Stafford et al., 2021).
Potassium
Potassium plays a crucial role in maintaining fluid balance, transmitting nerve signals, and regulating muscle contractions, including those of the heart. Research shows that higher potassium intake can reduce blood pressure and lower the risk of stroke, particularly in individuals with hypertension, with a study by Aburto et al. (2013) showing a 24% reduction in stroke risk. Similarly, a study in the Journal of the American Heart Association (Fillippini et al., 2020) confirmed that adequate potassium intake is beneficial for blood pressure management, although excessive supplementation should be avoided. Potassium's impact extends to cardiovascular health, with increased intake linked to a reduced risk of cardiovascular events, especially in women (Wouda et al., 2022).
Furthermore, potassium plays a vital role in hydration and fluid balance, as it helps counterbalance sodium's effects within cells, improving hydration and preventing fluid retention (Roumelioti et al., 2018). Despite its importance, global potassium intake is generally below recommended levels, with a meta-analysis by Reddin et al. (2023) revealing that the average intake is 2.25 g/day, far below the World Health Organization's recommendation of 3.5 g/day.
Magnesium
Magnesium is involved in over 350 enzymatic reactions, influencing various aspects of health such as energy metabolism, muscle function, hydration, and recovery. Adequate magnesium levels contribute to optimal nerve function, blood pressure regulation, and glucose metabolism, which are essential for athletic performance (Volpe, 2013). Magnesium also supports efficient energy metabolism, helping cells produce and use energy effectively for physical activity (Nielsen & Lukaski, 2010).
Furthermore, magnesium aids hydration by supporting electrolyte and fluid balance and has anti-inflammatory properties that can reduce oxidative stress, promoting faster recovery (Córdova et al., 2017).
Research indicates that magnesium deficiency is widespread, with 75% of U.S. adults failing to meet the recommended daily intake, often due to a shift from whole foods to processed diets (DiNicolantonio et al., 2018). Magnesium supplementation has been shown to reduce the risk of hospitalizations in pregnant women, alleviate migraines, and lower the incidence of type 2 diabetes and stroke (Veronese et al., 2020). It also plays a role in mental health, with studies indicating significant reductions in depression symptoms (Moabedi et al., 2023) and improvements in insulin sensitivity, helping manage blood sugar levels (Simental-Mendía et al., 2016).
Magnesium is linked to better sleep quality, with supplementation improving sleep efficiency and reducing sleep onset latency in deficient individuals (Arab et al., 2022). In athletic performance, magnesium can enhance muscle strength, endurance, and recovery, especially for those with deficiencies, such as the elderly or individuals with poor magnesium status (Wang et al., 2017; Bohl & Volpe, 2002).
Dehydration effects
Dehydration has significant effects on cognitive function, even with mild fluid loss of just 1-2% of body mass. Studies have shown that this degree of dehydration can lead to impairments in short-term memory, attention, and overall cognitive performance, particularly in tasks that require sustained focus and executive function (Smith et al., 2012; Cian et al., 2000). Dehydration can make tasks feel more demanding by increasing perceived mental effort, leading to feelings of fatigue, anxiety, and tension (Ganio et al., 2011). Furthermore, reaction times slow, and concentration is hindered, making it difficult to maintain high levels of mental performance, whether in work or academic environments (Benton & Young, 2015). The relationship between hydration and mood is also critical, as dehydration can cause irritability and emotional instability, further undermining cognitive efficiency (Pross et al., 2013).
On the physical side, dehydration impairs both aerobic and anaerobic performance. Even a modest 2% loss in body mass can lead to a 10% decrease in aerobic performance, affecting endurance activities like long-distance running or cycling (Cheuvront et al., 2003). For anaerobic performance, dehydration results in a reduction in strength and power output, with studies showing up to a 4.8% decrease in peak power during high-intensity activities such as sprinting or weightlifting (Judelson et al., 2007). Dehydration also negatively impacts recovery, prolonging muscle glycogen resynthesis and increasing muscle soreness (Cheuvront et al., 2003). The combination of impaired muscle function, higher perceived effort, and reduced endurance significantly affects training outcomes and athletic performance across various types of physical activity. This underscores the critical role of hydration in supporting both mental and physical health.
The role of sugar in hydration
Sugar is not necessary for hydration in everyday situations because fluids and electrolytes can be absorbed without glucose, which is only helpful in specific contexts like illness or extremely intense exercise. The body has other mechanisms to absorb water and electrolytes, such as amino acids and butyrate, which do not require glucose. In fact, sugars like fructose, found in many sugary drinks, can actually worsen dehydration and lead to other health issues, including heart disease and diabetes. Society's overreliance on sugar-laden beverages contributes to these health problems, making it important to avoid unnecessary sugar for hydration and focus on electrolyte balance instead.
That is why we do not include sugar in our electrolyte drink mix.
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