Once largely reserved for athletes recovering after a grueling workout, electrolyte drinks have become the latest must-have wellness accessory.
Millions now sip brightly colored drinks or add electrolyte powders to their water every day, convinced they are a healthier, more effective way to stay hydrated.
But experts are now warning that this supposedly healthy habit could have an unexpected downside.
Many electrolyte products contain significant amounts of sodium, the main component of salt, which, consumed in excess, can raise blood pressure and potentially damage the kidneys over time.
And the people most at risk may have no idea they are vulnerable.
More than one in seven American adults are estimated to have chronic kidney disease – and as many as nine in ten of those people don’t know they have it. Meanwhile, around one in six Americans with high blood pressure are unaware they have the condition, which is a major cause of heart attacks and stroke.
Some of the most popular electrolyte products can also deliver a surprisingly large dose of sodium.
A single packet of Liquid I.V., designed to be mixed with 16 ounces of water, contains around 500mg of sodium. That’s roughly three times the amount in a one-ounce serving of Lay’s Classic potato chips – or about 45 chips.
Millions now use electrolytes as part of their daily routine in the belief they will keep them better hydrated
Other products contain even more. A packet of LMNT contains 1,000mg of sodium – nearly half the recommended daily maximum in a single drink.
Americans already consume around 3,400mg of sodium every day on average, according to the Food and Drug Administration – almost 50 percent more than the recommended daily limit of 2,300mg.
That means adding a high-sodium electrolyte drink to an already salt-heavy diet could push intake to risky levels.
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.’