Expert Article Final

Why So Salty?

Discover how electrolytes are taking over the wellness world and why your body craves more than just H2O.

Do you ever find yourself dragging through the day, not knowing why your attention and energy levels are waning? You’re not alone– 1 in 5 Americans suffer from chronic dehydration, enduring this kind of fatigue and malnourishment daily, resorting to coffee and energy drinks to get them through the day. However, these artificial bursts of caffeine fail to fix the root issue, as the cause is often a deficiency of vital nutrients in the body. Now, dehydration doesn’t necessarily mean a lack of water intake, but rather an insufficient amount of electrolytes, or minerals like salt, that are essential for proper water absorption. While we grew up being told that too much sodium can be harmful, recent research has disclosed the importance of salt intake for optimal hydration, offering a host of benefits that help improve brain function, muscle recovery, blood pressure and so much more.  

As a result, the health and wellness industry has experienced a surge in electrolyte brands, from powder water additives to supplement pills and chewables, and many companies are eager to hop on the trend as these products continue to attract consumers. While many people may view electrolytes as merely a fun flavoring-water fad, these minerals are the cornerstone of a well-functioning body, and there are so many dimensions of their benefits to uncover. It is so important to understand the impact of what you put in your body and look for quality products that go beyond the trendy brands. So, to help you out, here is my comprehensive guide on how electrolytes function in the body,  my proficient opinions on products in the market, and the easiest ways to include them in your daily routine!

WHAT IS AN ELECTROLYTE?

By definition, electrolytes are chemicals that conduct electricity when dissolved in water and are made up in the human body of minerals such as sodium, potassium, calcium, magnesium, and chloride (Felman, Adam). Contrary to conventional beliefs about salt, The Institute of Medicine recommends 1,500 mg of sodium per day for proper electrolyte balance, as sodium is essential for maintaining fluid balance, and transporting nutrients to cells to support nerve function (Wolf, Robb). Salt loss and deficiency in humans is more recurrent than you’d think, as one loses a significant amount of electrolytes from just one night's sleep! Even minor conditions like humidity or wearing thicker clothing cause perspiration and thus further deplete electrolytes (Wolf). For avid fitness enthusiasts, high-intensity workouts result in a higher amount of sodium lost through sweat, as athletes “lose about 1 gram of sodium per liter of sweat on average.” If they only replenish with plain water, they will dilute their blood sodium levels and cause severe neurological issues (Wolf). This condition is called Exercise-associated hyponatremia, and occurs when blood sodium levels fall below 135 mmol/L, likely from drinking too much plain water, leading to symptoms like dizziness and nausea, or even seizures and brain damage (Wolf). Research findings on such conditions have illuminated the power of electrolytes and other minerals in helping increase tonicity, which means the concentration of dissolved substances in a solution that impacts the movement of water in and out of cells (Wolf). 

 In addition to sodium, electrolytes contain the powerful mineral magnesium, which has ample benefits for everyday life; from reducing cortisol, increasing melatonin and blocking the N-methyl-d-aspartate (NMDA) receptors, magnesium has powerful properties that help improve sleep, regulate the circadian rhythm, and support hormone levels, just to name a few (Wolf). Its fellow minerals, such as potassium and calcium, help lower blood pressure, increase bone density, prevent blood clotting, promote heart health, and manage stress. The benefits of each individual element that comprises electrolytes are abundant in their affect, so you can imagine the impact and synergy that transpires when they collaborate inside the body to replenish vital nutrients and optimize overall health. 

The recent revelation of these benefits have caused the electrolyte industry to flourish; there are a myriad of brands trying to become your staple electrolyte drink, whether it’s intended for athletes and gym-goers, alcohol-drinkers after a night out, or simply health-conscious individuals looking to hydrate. However, the most popular and well-known brands may not be the most reliable and effective, and there are many lesser-known brands that more accurately embody the pure ingredients, benefits, and desired results of adding electrolytes in your diet. 

Now, enough of the boring science and facts – allow my seasoned palette and industry insights to guide you through the eclectic options, and help you find the brand that best fits your needs and preferences. While I won’t address every brand on the market, here are my do’s and don’ts of the hydration world. 

These Brands Are The Salt Of The Earth: 

ATH LYTES

    This brand flies under the radar, but its ingredients and nutrition facts are seriously top-notch! With 1000 mg of sodium derived from Pink Himalayan Sea Salt, 1860 mg of potassium chloride, and 105 mg of magnesium glycinate, Ath Lytes checks all the boxes for the best compositions of elements like sodium and magnesium in their purest and most functional form. This premium electrolyte blend is also complemented by a slight sweetening of 100% Organic Monk Fruit without any erythritol, which is an inflammatory sugar alcohol often paired with sugar replacements to enhance flavor and texture. There is also zero sugar or carbs, making it a great additive for your water in the morning to keep you in a fasted state, while offering you a sweet lemon-lime flavor that doesn’t spike your blood sugar!

LMNT

This is my all-time favorite and serious addiction. While some may think the 1000mg of sodium chloride could be too potent, I find it to be the perfect combination of thirst-quenching and wholesomely sweet. LMNT combines the nourishing blend of magnesium malate and potassium chloride with pure stevia leaf extract and natural flavors to create the most refreshing flavors, such as Raspberry, Citrus, Orange and Grapefruit, making you crave tropical- tasting water all throughout the day. As a very active individual (and perspirer, unfortunately), I rely on this brand a little too much when I’m feeling depleted, having to stop myself from drinking more than two a day to replenish (and just enjoy the flavored water). If you’re looking to quench your thirst and actively feel your body replenishing, I implore you to try LMNT! 

RE-LYTE

    This brand is also somewhat lesser known and deserves a lot more recognition for its high-quality mineral blend and zero sugar, zero calorie composition. Using 800 mg of Ancient Sea salt (a little less salty for those with a lower threshold) and all-natural flavoring, RE-LYTE’s flavor profile is seriously impeccable. Their flavors consist of Mango, Strawberry Lemonade, Pina Colada, Mixed Berry and so much more, and are the perfect balance of strong and sweet, without any off-putting salty flavor. They also offer a variety of formulas, such as pre-workout, immunity, energy, and the standard hydration composition. This brand was my gateway into the electrolyte world and got me hooked on the many ways to stay hydrated and healthy through delicious-tasting water. 

Salted Lies: The Truth Behind Popular Brands

LIQUID IV

     I’m sure you all have heard of Liquid Iv, the original electrolyte industry leader, and everyone’s go-to for combating a hangover. Their compelling marketing and branding have made them the name on everyone’s lips when seeking hydration and replenishment solutions. However, Liquid Iv lacks the pure hydration formula of the previously mentioned brands, as its first two ingredients are Cane Sugar and Dextrose, resulting in 12 grams of sugar and carbs, as well as an unnecessary 50 calories. Along with the commonly known cane sugar, Dextrose is a simple sugar derived from corn, containing a high Glycemic Index which can spike blood sugar and cause inflammation. This brand also lacks magnesium in its electrolyte blend, which is one of the most essential and beneficial minerals when replenishing the body.

    I hate to break it to you, but many leading brands deceive us when claiming to prioritize our optimal health. If you learn anything from this article, I hope it’s that being the most popular does not mean the most reliable or best quality, so it is imperative to do your research to find what suits your needs best. 
    And if you don’t resonate with any of these brands, or find them to be in your designated price range, I have great news for you!

DIY Electrolytes: Homemade Hydration

      The most pure, effective, and cost-efficient way to incorporate electrolytes into your diet is to just add a little salt and lemon to your water –that’s it! When plain salt is added to water, it dissolves into sodium and chloride ions, which then combine with the potassium, magnesium and calcium that is released from the squeezed lemon juice (Neumann, Nadia). This combination of ions then conducts electricity, fulfilling the previously mentioned definition of an electrolyte, and ultimately helps replenish lost minerals and improve hydration with no costly purchase.  
    So, I hope this article made you thirsty and you are ready to dive into the benefits of electrolytes through whichever route you choose – whether that be exploring my recommended brands or your own DIY solution, I urge you to stay hydrated and your body will thank you!

WORKS CITED

Neumann, Nadia. “How Sea Salt & Lemon Can Help You Hydrate Better.” Body Unburdened, 20 July 2018, bodyunburdened.com/how-sea-salt-and-lemon-can-help-you-hydrate-better/. 

Felman, Adam. “Electrolytes: Uses, Imbalance, and Supplementation.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/153188#what-are-electrolytes. Accessed 29 Sept. 2024. 

Wolf, Robb. “Does Salt Help Hydrate You?” Drinklmnt, science.drinklmnt.com/electrolytes/does-salt-help-with-hydration/. Accessed 29 Sept. 2024. 

Wolf, Robb. “Why Electrolytes Matter for Cardiovascular Health.” Drinklmnt, science.drinklmnt.com/electrolytes/why-electrolytes-matter-for-cardiovascular-health/. Accessed 29 Sept. 2024. 

Wolf, Robb. “How Electrolytes Can Support Quality Sleep.” Drinklmnt, science.drinklmnt.com/electrolytes/electrolytes-and-sleep/. Accessed 29 Sept. 2024. 

Wolf, Robb. “How to Stay Hydrated as an Older Adult.” Drinklmnt, science.drinklmnt.com/electrolytes/hydration-for-older-adults/. Accessed 29 Sept. 2024. 

Wolf, Robb. “LMNT’s Electrolyte Ratios Explained.” Drinklmnt, science.drinklmnt.com/electrolytes/lmnts-electrolyte-ratios-explained/. Accessed 29 Sept. 2024.