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Are Electrolyte Drinks a Safe Option When You’re Bored with Plain Water?

By Carrie Havranek, Melissa Boufounos, CHN
|
February 3, 2025

Water is essential, but let’s face it—it can get boring. That’s where electrolyte-enhanced drinks may come in. Not only do they make staying hydrated more flavorful, but they also replenish vital minerals your body needs to thrive. But with so many options on the market, how do you know which ones are actually beneficial—and which might not be as healthy as they seem? Here’s what you need to know about electrolyte drinks, their safety, and five options worth considering.

 

What Are Electrolytes?

Electrolytes are essential minerals—such as sodium, potassium, calcium, and magnesium—that maintain fluid balance, support muscle contractions, transmit nerve signals, and regulate heart rhythms. When we sweat, lose fluids, or become dehydrated due to illness or heat exposure, our bodies get depleted of these minerals, leading to symptoms like fatigue, muscle cramps, or dizziness.

While electrolytes are naturally found in many foods and drinks, such as fruits, vegetables, and dairy, supplements like powders, tablets, and beverages can help replenish them quickly when needed. However, the right type and amount of electrolytes depend on factors like your activity level, diet, and overall health.

Here are five options to boost your hydration routine with flavor and function. 

 

  1. Coconut water

Coconut water is a naturally sweet and nutty beverage that contains electrolytes like potassium, sodium, calcium, and magnesium. While grabbing a fresh coconut from the produce aisle (shrink-wrapped with a straw hole) is the purest way to enjoy it, bottled options like Harmless Harvest are also widely available. For a twist, try flavored coconut water like Coco5’s all-natural fruit-infused varieties. 

 

Before choosing a product, check the label. Sodium and other electrolyte levels can vary widely between brands, and some may include added electrolytes or sugars.

 

Related: 14 Healthy Drinks to Enjoy Besides Water, According to Experts

 

  1. Pedialyte

Originally designed for children, Pedialyte has become a popular choice for adults needing fast electrolyte replenishment. It contains less sugar than many traditional sports drinks, making it a lighter option for hydration. The newer Pedialyte Sport formula is tailored specifically for athletes, offering enhanced electrolyte levels. Available in ready-to-drink bottles or convenient powder packs, Pedialyte is a versatile option for recovery after a stomach bug, dehydration, or extended physical activity.

 

Related: 8 Easy Hacks to Hydrate More

 

  1. Electrolyte tablets 

Electrolyte tablets are a portable and easy way to stay hydrated. Simply drop one into your water, shake, and watch it dissolve to create a flavorful drink packed with electrolytes. Nuun Hydration offers a variety of options tailored to specific needs, such as sports hydration, immunity support, or everyday rehydration. Many of their tablets are naturally flavored, and some also include caffeine or vitamins for an extra boost. Perfect for on-the-go hydration with minimal hassle.

 

Related: What to Eat Before a Workout, According to an Expert Trainer

 

  1. Electrolyte Powders

For a customizable and potent hydration option, powders like Liquid IV are a great choice. Designed as a “hydration multiplier,” Liquid IV’s single-serving sticks deliver high levels of electrolytes and are available in flavors like passion fruit and acai berry. They also offer specialty formulas for immunity, gut health, kids, and even sleep

Related: Why Drinking Water Is Important for Your Gut Health, Says Experts

 

  1. DIY electrolyte drink 

Making your own electrolyte drink is an easy and affordable way to stay hydrated without the added sugars or artificial ingredients found in many store-bought options. Simply mix the juice of half a lemon (about 45 mg of potassium) with 1/8 teaspoon of sea salt (195 mg of sodium) in a glass of water. For variety, try other citrus fruits like lime or orange, and if you’re looking for a boost of energy, add a touch of honey or maple syrup to turn it into a natural sports drink.

 

Addressing high-sodium electrolyte supplements

While electrolyte supplements can support hydration, not all products are appropriate for everyone. Many popular electrolyte powders and drinks contain up to 1,000 mg of sodium per serving, close to half the daily recommended limit for most adults. The American Heart Association (AHA) advises that the average adult should aim for no more than 2,300 mg of sodium per day, with an ideal limit of 1,500 mg for most adults. Alarmingly, the average American already consumes about 3,400 mg of sodium daily—far exceeding healthy levels.

 

Consuming high-sodium electrolyte supplements without a specific need can exacerbate this problem, particularly if you’re not sweating enough to warrant that level of sodium replenishment. 

 

Some influencers promote starting the day with these high-sodium supplements and consuming up to two packets daily, which could lead to significant sodium overload. This practice is unnecessary for most people and could contribute to health risks such as high blood pressure, heart disease, and kidney strain.

 

When higher sodium electrolytes are necessary

Certain populations benefit from increased sodium intake through electrolytes, especially in specific conditions:

  • Active jobs: Those working physically demanding or outdoor jobs—such as construction workers, firefighters, and waitstaff—often lose significant amounts of sodium through sweat. A higher-sodium electrolyte supplement may help replace losses during long, hot days.
  • Athletes and sweaters: Endurance athletes or regular exercisers who engage in long or high-intensity workouts also require more sodium to maintain proper hydration and muscle function. If you’re training for a marathon or spending hours at the gym, an electrolyte supplement with higher sodium may be appropriate.
  • Whole food diets: People who follow a whole foods diet with little to no packaged items or processed foods, or who rarely eat at restaurants, may naturally consume less sodium in their daily diets. In these cases, a higher-sodium electrolyte supplement can help meet sodium needs, particularly during periods of increased physical activity or heat exposure.

 

For most people with a sedentary or lightly active lifestyle, electrolyte drinks may not be necessary and could even contribute to excessive sodium intake. Safer and healthier alternatives, like naturally-flavored water or a DIY electrolyte drink, can add variety to plain water with less risk of overconsumption. Instead of starting your day with a high-sodium supplement, focus on using these beverages strategically—after intense physical activity or during prolonged heat exposure—when your body truly needs the extra support.

Read next: Is Trendy Chia Seed Water Good For You?

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