How Much Electrolytes is Too Much? - Smart Eats

How Much Electrolytes is Too Much?

By Dr. Jake Rabinowitz

Summary

  • Electrolytes are essential for hydration and daily health
  • The body loses electrolytes through sweat and metabolism
  • Electrolyte drinks are a useful way to boost electrolyte levels
  • Sodium salt is the main electrolyte in most drink powders
  • Consider your blood pressure and degree of sweating when evaluating how much sodium is right for you

What Exactly are Electrolytes?

Electrolytes are minerals in your body that have an electric charge. They're essential for a variety of bodily functions, such as maintaining hydration, supporting the nervous system, and activating muscles. 

Which Electrolytes are Most Important?

The most abundant electrolytes in the body are sodium, potassium, chloride, calcium, and magnesium. Other key electrolytes are iron, zinc, phosphorus, and copper. All these electrolytes, and more, are crucial for keeping your body's systems running smoothly, especially during physical activities. 


Why Do People Use Electrolyte Drinks?

While electrolytes are present in many foods and drinks, including fruits, vegetables, and juice, you lose electrolytes when you sweat and urinate. It is also common to not get enough electrolytes, especially in carbohydrate-rich diets. Electrolyte drinks are a convenient and effect way to replenish electrolytes and avoid dehydration, muscle cramps, and other issues. 


What is in Electrolyte Drinks?

Electrolytes drinks nearly all have sodium, which is the most important electrolyte to measure. They also typically have potassium and chloride, which are also important to track and maintain. Along with these minerals, different drinks usually add other functional ingredients such as more minerals, vitamins, or antioxidants. These drinks also almost always have sugar or some other sweetener, a flavoring, and an acid. These additives are for taste. 


How Much Electrolytes is the Right Amount?

This answer depends on your health and fitness status. Many health conditions, such as GI issues, POTS, bariatric surgery, or general sicknesses, can create a high need for electrolytes. Fitness needs also drive how much electrolytes are needed, as heavy sweaters can lose 500-1,000 mg of sodium per hour of exercise. Generally, a few hundred mg of sodium and a similar amount of potassium is a good start. 

How Much Electrolytes is Too Much?

It is possible to have too much electrolytes. In particular, too much sodium can cause high blood pressure, which leads to heart problems. With a lot of sodium coming from table salt and dietary sources, people with high blood pressure should focus on low-sodium electrolyte drinks (no more than 200 mg sodium). People with healthy blood pressure should look for ~500 mg sodium to get through an afternoon or a workout. Intense sweaters can go up to 1,000 mg sodium or more.  

Is it Healthy to Lose Sodium While Exercising?

Even for intense sweaters, there may be a downside to replenishing all the sodium lost during a workout. Some fitness scientists have theorized that flushing excess sodium out of the body is a reason why exercising is a healthy activity. Research has shown that the body rarely goes into a sodium-deficient state even after a lot of sweating. As a result, we recommend for everyone to stay around 500 mg of sodium, except for occasions where peak performance is required (like on race day).  

Sources

Picture of Dr. Jake Rabinowitz

Dr. Jake Rabinowitz

Dr. Jake Rabinowitz is a chemical engineer, PhD, and founder of Smart Eats, where he develops nutrition products with an industry-leading food scientist and a renowned gastrointestinal doctor / nutritionist. You can learn more about Jake's work career on his LinkedIn Profile and his highly-cited research contributions on his Google Scholar Profile.
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