Are Electrolyte Products Worth My Money?
We hear a lot of buzz around electrolyte powders—from colorful sports drinks to trendy hydration sticks lining wellness aisles. But what actually are electrolytes, when do we truly need them, and can we overdo it?
Let’s clear up the confusion so you can hydrate smarter, not harder.
So, What Are Electrolytes?
Electrolytes are minerals that carry an electric charge and are essential for the proper functioning of your body. They help:
Regulate fluid balance
Support nerve signaling
Maintain muscle function (including your heart!)
Balance your body’s pH levels
The big players in the electrolyte world include Sodium (Na⁺), Potassium (K⁺), Magnesium (Mg²⁺), Calcium (Ca²⁺), Chloride (Cl⁻), Phosphate (PO₄³⁻), and Bicarbonate (HCO₃⁻)
Most people meet their electrolyte needs through a balanced diet and whole foods. However, if you're highly active, under stress, or live in a dry, high-altitude area like Colorado (hello, Steamboat Springs!), you may benefit from added support.
When Are Electrolytes Really Needed?
Electrolyte replacement is appropriate when there’s a clear loss or depletion, such as:
Excessive sweating
Vomiting or diarrhea
After intense exercise
Post-sauna or detox therapies
Following alcohol intake (yes, hangovers = dehydration + electrolyte loss)
If you’re constantly feeling lightheaded after a workout, waking up with leg cramps, or dragging through the afternoon with brain fog, an electrolyte imbalance may be contributing to your symptoms (but please check with your doc!).
Electrolyte Powders: The Good, The Bad, and The Artificial
Let’s talk about all those flashy powders and packets.
The Pros:
Convenient: Perfect for on-the-go moms and active lifestyles.
Targeted: Some are specifically formulated for endurance, recovery, or rehydration.
Customizable: Many newer brands are lower in sugar and contain functional herbs or adaptogens.
The Cons:
Here’s where we need to be careful. Many commercial electrolyte products contain:
Added sugars: Up to 30g per serving in some popular brands.
Artificial sweeteners, such as sucralose or aspartame, can alter gut flora and cause bloating, among other effects.
Artificial dyes: Bright blue or red drinks = chemical food coloring (not great for attention, focus, and nervous system regulation).
Unnecessary additives: Fillers, emulsifiers, and preservatives that may irritate just about any area of your body, from skin to kidney function.
Some of these ingredients can increase inflammation, disrupt gut health, or interfere with hormone regulation—exactly what we’re trying to avoid.
Make Your Own Electrolyte Drink
One of my favorite tips for patients? DIY your electrolytes. It's easier and FAR cheaper than you think, and you can tailor it to your needs. These provide a great hydration boost without the junk.
Dr. Meg’s Simple Electrolyte Recipes
Can You Overdo It on Electrolytes?
Yes. More isn’t always better. Your body keeps electrolyte levels in a very tight balance—both too little and too much can cause problems.
Symptoms of Electrolyte Imbalance from Excess:
Headaches
Irritability or anxiety
Bloating or water retention
Muscle twitching or cramps
Digestive upset
Heart palpitations or irregular heartbeat
Consuming too much sodium without sufficient fluid intake can lead to an increase in blood pressure. Excess potassium can affect heart rhythm. Overdoing magnesium might give you, well, an unplanned bowel cleanse.
This is especially important for those with kidney issues, heart disease, or people on certain medications like diuretics or ACE inhibitors.
Real Talk: Are You Just Dehydrated?
Many of us mistakenly attribute low water intake to electrolyte deficiency. If you’re not drinking enough plain water, your symptoms may not be about electrolytes at all.
In Colorado’s high altitude and dry climate, dehydration happens faster than most people realize—especially with daily coffee, wine, exercise, and not enough water.
Pro Tip: If you're urinating every 1–3 hours, you're probably hydrated. The color of your urine, ranging from clear to pale yellow, is not a reliable indicator of hydration status or the need for electrolytes. However, if your urine is unnaturally darker and infrequent, grab some water first, then consider electrolytes.
Supporting Electrolyte Balance Naturally
As a naturopathic doctor, I always prefer food as medicine first. Here are some simple ways to get electrolytes naturally:
Sodium:
Sea salt
Pickles or fermented veggies
Bone broth
Potassium:
Avocados
Sweet potatoes
Coconut water (unsweetened)
Bananas (of course)
Magnesium:
Pumpkin seeds
Dark leafy greens
Almonds
Dark chocolate (bonus!)
Calcium:
Sardines or salmon with bones
Sesame seeds/tahini
Chia seeds
Broccoli
The Bottom Line
Electrolytes are essential—but you don’t need to chase every trendy hydration packet on the market. Sure, they help us drink more water when we struggle to keep up, but is that really necessary? Many of us already meet our daily needs through food and hydration, especially if we’re not engaging in high-intensity activities.
Just keep it clean, intentional, and ideally, homemade when possible.
Need Help Balancing Your Energy, Mood, or Hydration?
Sometimes fatigue, headaches, or hormone swings aren’t just about stress or lack of sleep—they can be connected to deeper imbalances, including electrolytes, adrenal health, or nutrient deficiencies, to name a few areas of health to investigate.
💧 I offer comprehensive blood testing and nutritional evaluations that go beyond basic lab results. Let’s figure out exactly what your body needs—and what it doesn’t.
👉 Book a discovery visit or join my monthly membership for personalized guidance and holistic support. You deserve to feel energized, focused, and present every day.
Here to empower you with the knowledge of health,
Dr. Meg Holpuch
Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. The content shared here is not meant to replace or supersede the guidance or recommendations of your personal healthcare provider. Always consult your physician or qualified healthcare professional before making any changes to your diet, exercise routine, supplement regimen, or overall health plan. Your health and well-being are unique, and decisions regarding your care should always be made in consultation with your trusted healthcare provider.
