Electrolyte drinks might seem appealing, but new evidence suggests they could cause serious health issues. Photo by Bluewater Sweden on Unsplash
What you probably already know: Electrolyte drinks are having something of a moment right now. The market for beverages infused with electrolytes is expected to reach $74 billion by 2034, according to Precedence Research, driven by the growth of the wellness sector. Until recently, the market was dominated by men, particularly athletes, who consumed drinks like Gatorade and others after they worked out. Now, younger women are driving the vast majority of the growth in the industry as they ditch sugary drinks and alcohol, and seek out what is being marketed as a healthier option. Brands like Liquid I.V. are focusing their marketing on that demographic and encouraging regular consumption of these drinks. The ingredients in these drinks, however, are often hard to track — some are not even disclosed — and are leading to serious health problems, including neurological issues, dizziness, nausea, high blood pressure and even, in some cases, dangerous imbalances of synthetic vitamins that can cause very serious illnesses.
Why? Electrolyte drinks were created to help serious athletes recover after vigorous workouts. They often contain minerals like sodium, potassium and magnesium, which help your body maintain its fluids and ensure muscles don’t cramp. As these products seek a larger audience among everyday people, medical professionals are increasingly calling for people to consider limiting their intake. The American Heart Association recently cautioned people with high blood pressure to limit their consumption of electrolytes, which often include high doses of sodium, which is linked to hypertension. Research, the AHA says, has been primarily focused on athletes, and because electrolyte companies don’t have to list all the synthetic vitamins and minerals they add to their drinks, different drinks can have very different effects on consumers, particularly those who consume the drinks often.
What it means: Little is known about how many people are overconsuming electrolyte drinks because symptoms are often attributed to other health issues. Australia recently tightened restrictions on additives to supplements and electrolyte drinks, including limiting the amount of B6 — also known as pyridoxine — that can be added to drinks after seeing a significant rise in B6 toxicity among patients. The law also requires labeling products that contain synthetic vitamins like B6, which can cause serious nerve damage, numbness, paralysis, vertigo, sleep disruption and other symptoms. For those who take it daily or more often, B6 can build up in the body and can take years to flush out.
What happens now? Doctors recommend women consume 11.5 cups of water a day, and men consume 15.5 cups, and that is generally sufficient for the vast majority of people. For those who do high-intensity workouts that last more than an hour, or are working for extended periods in extreme heat, electrolyte products can be a solution. But it’s preferable to just eat foods high in natural electrolytes and water, like watermelon, bananas, spinach, beans, tuna, nuts, avocado, mushrooms and potatoes.
