Electrolyte Drinks: Pros, Cons, and Homemade Alternative

Funny thing, I just went for my daily walk, it's hot and humid out, plus it's noontime, bad time to walk, but I did it anyway. I got home and was sweaty, and decided to try an orange flavored electrolyte drink. I had bought them for my son, but there were a few left over, so I figured, why not? I wondered if I'd feel better. These drinks can be beneficial, but their effectiveness and necessity depend on your individual needs and circumstances. Once only popular with athletes, sports drinks have now become mainstream. That and energy drinks. But are sports drinks necessary, and if so, is there a DIY way to get the benefits without taking a hit to your wallet? And what about the high sugar content? Diabetics beware. I've added my recipe at the bottom.

The drink of Athletes.Photo byR.Gerner/Canva

When electrolyte drinks are the most helpful.

If you're engaging in prolonged or intense exercise, especially in hot weather, you lose electrolytes through sweat. Drinks with electrolytes can help replenish sodium, potassium, and other minerals lost, preventing dehydration and muscle cramps. No, I don't do anything prolonged or intense. I'm old!

However during illnesses that cause vomiting or diarrhea, electrolyte drinks can help replace lost fluids and electrolytes, preventing dehydration. This can be used for adults and children, especially if they don't want plain water. Pedialyte is recommended for kids.

I live in the south most of the year, usually spending my summers up north in N.Y. This year, I've shifted, going to N.Y. later in the year. It appears to be hot everywhere this year with N.C. no exception. If you're in a hot climate and sweating a lot, these drinks can help maintain your electrolyte balance. I'm watching my lawn keeper out here, doing his thing, I think I'll offer him some orange drink too. I did and he appreciated it. My good deed for the day.

Worker in the outdoors.Photo byR.Gerner/Canva

Conditions that cause electrolyte imbalances, such as certain kidney issues or adrenal gland disorders, may require specific electrolyte intake under medical supervision. Always discuss with your doctor before trying new things.

Now the Cons :

Many commercial electrolyte drinks contain high levels of sugar, which can contribute to weight gain, dental problems, and spikes in blood sugar levels.

For everyday activities or short workouts, water is usually sufficient. I guess I should have stuck to my usual water, or my homemade drink. Drinking electrolyte drinks when not needed can lead to an unnecessary intake of calories and sugars. Some electrolyte drinks contain high levels of sodium, which might not be ideal if you're on a low-sodium diet or have high blood pressure.

Perhaps try Coconut Water instead. This is a more natural source of electrolytes, lower in sugar and calories. Or make your own, like I do, occasionally. I use water, a pinch of salt, and a splash of lemon, lime or natural fruit juice.

Homemade is better.Photo byR.Gerner/Canva

In summary, electrolyte drinks can be beneficial in the right situations but aren't always necessary for everyone. It's important to evaluate your specific needs before relying on them regularly.

/www.healthline.com/health/fitness-exercise/homemade-electrolyte-drink

Medically reviewed by N. Butler, R.D., L.D. — Written by P. Pletcher, M.S., R.D., L.D., CDE 3/12/ 2019