The BEST Electrolyte Supplement
If you are reading this post, you are likely health conscious, active, and either have or want to increase your Sodium intake to help hydration. We know that during heavy activity, we sweat out electrolytes including Sodium, Potassium, Magnesium, and Calcium. During times of high perspiration, such as exercise or being outside on hot days, we need to replenish electrolytes. Table salt is a good place to start but does not replenish every electrolyte.
Our bodies NEED electrolytes to function because the Sodium-Potassium pump is vital for proper fluid balance within our cells all throughout the body. We all know the importance of hydration- without Sodium and Potassium, we cannot fully hydrate our body. Per the National Institute of Health, nearly 50% of Americans under-consume the recommended daily amount of Potassium and Magnesium. This is a major issue because Sodium, Potassium, and Magnesium all work together to keep our body and muscles properly fueled and hydrated. Commonly, clients come into REV drinking a gallon or more of water and under consuming Sodium, Potassium, and other essential electrolytes causing them to be hyponatremic-electrolyte depleted.
Exercise-associated hyponatremia (EAH) can occur with long-duration exercise with excessive water intake and lack of electrolyte replenishment. Early signs of EAH include dizziness, lightheadedness, fatigue, and mild nausea. If left untreated, EAH can progress to headaches, vomiting, altered mental state, and seizures. If you experience the early symptoms of EAH after exercise, you may be OVER consuming water and UNDER consuming electrolytes.
In other posts, we have covered the TOP 5 SCENARIOS YOU NEED MORE ELECTROLYTES, that SALT IS NOT BAD FOR YOU and it is SAFE TO CONSUME 4,000-6,000mg of Sodium per day, but we still need to issue the warning.
WARNING:
-You need to know your blood pressure.
-If you have high blood pressure or are at high risk of cardiovascular disease, significant increases in Sodium consumption CAN cause serious health complications.
-If you have high blood pressure, please consult your Primary Care Physician before making drastic changes to your Sodium intake.
-If you have normal or low blood pressure, you are safe to experiment with increasing Sodium.
Now that you are sure it is safe to increase your Sodium and other electrolyte intakes, let’s get into which electrolyte supplement is best.
What is the best electrolyte supplement to take? There are TONS of options to choose from and it can be overwhelming to decide what to take. Personally, I tried many different electrolytes and have a list of ones I prefer for different situations. The right ratio of Sodium, Potassium, and Magnesium is still being researched to determine the optimal ratio based on what our bodies need. Our friends at LMNT are doing research to determine the optimal ratio. Due to the fact that half of the U.S. population does not consume enough Potassium and Magnesium, any amount is better than nothing. Below, I broke down my personal favorite electrolyte supplements.
Best Overall: LMNT
Good for people who LOVE the taste of salt, it is salty AF.
Cons:
Cost
Hard to split if you do not need 1,000mg of Sodium
Pros:
AMAZING Taste and Flavor Options
Mixes well without a shaker bottle
Individual Packet easy on the go at work or the gym
Clean Ingredients
Runner Up: REDMOND Re-Lyte
Good for people who want the option to scoop to vary the dose and are willing to sacrifice taste.
Pros:
More cost effective than individual packets
Comes in scoop container to vary the dose of electrolytes
Natural Ingredients without fillers or preservatives
No Sugar, Aspartame, Sucralose
Cons:
Flavors do not taste as good as others
Does not mix as well and needs a shaker bottle
Container gets clumpy over time
Best for Endurance Events: Salt Stick Fast Chews
Good for distance runners and triathletes who need to replenish electrolytes and can not easily mix on the go.
Cons:
Low electrolyte amount which requires consistent ingestion during events
Pros:
Easy to store during running
Does not require water to mix
No Sucralose or Aspartame which cause GI distress during event
Best Budget Pick: Nuun Sport
Good for those on a budget who are willing to sacrifice taste and ease of mixing
Cons:
Not the easiest to mix
Low amount of electrolytes-not ideal for activities with high perspiration
Pros:
Cost Effective
Low Sugar, no Aspartame or Sucralose
Common Brands to Avoid- Liquid IV, Pedialyte, Gatorade, BODYARMOR
Good if you have no other options and want to drink sugar water
Cons:
All have HIGH sugar- 7-27g per serving
LOW Sodium, Potassium, Calcium, Magnesium amount
Some have Sucralose and Aspartame which cause GI distress
Pros:
Available at every grocery store or gas station
Are you still dealing with chronic aches and pain, even after trying supplements? We can help! Set up a Free Discovery Call to determine how we can help and put a plan together to resolve your issue for good.
Click the button below to find a time that works best for you.
Stay Salty!
Dr. Ryan
