Sure, You Can Overdose on Electrolytes

Electrolytes have been taking the vitamin business by storm during the last couple years, and for a very good cause. Supplementing with electrolytes will be extremely useful for people who’re at danger for dehydration, dwell in sizzling and humid climates, and energetic of us or athletes. But it surely begs the query: Are you able to overdose on electrolytes? There’s, in any case, such a factor as an excessive amount of of a very good factor. Up to now, it could have been laborious to eat too many electrolytes, however not anymore.

Till lately, the electrolyte panorama was just about occupied by large identify sports activities drinks like Powerade and Gatorade. Whereas these drinks supply an important supply of power via quick-digesting sugars and small quantities of electrolytes, new formulation available on the market have modified the sport.

Now you can discover electrolytes with numerous added vitamins and different elements. It’s possible you’ll discover claims like no added sugar, adaptogenic mushrooms, collagen or protein powder, greens powders — the record goes on and on. With so many choices available on the market, we will’t assist however marvel how to decide on the best electrolyte powder for you and whether or not or not there are any danger to taking these powders persistently.

We spoke to dietitians and vitamin specialists to seek out out precisely what they suggest in the case of consuming electrolytes frequently and any main precautions you must take when approaching these dietary supplements.

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What are electrolytes?

Electrolytes are a gaggle of important minerals that we will get from our weight-reduction plan—specifically sodium, potassium, phosphorus, and magnesium. They support in shifting liquid from our blood vessels into our cells to cater to our hydration and fluid wants. These vitamins have a spread of roles, like sustaining correct hydration, transmitting nerve indicators, triggering muscle contractions, and regulating the physique’s pH. Disturbing your physique’s electrolyte stability may give rise to severe well being dangers, because it influences blood strain, coronary heart price, and your power ranges.

“When particular person sweat, they lose each fluid and electrolytes, the primary electrolyte misplaced in sweat is sodium,” says Mandy Tyler, RD, CSSD, LD. “Thus, when selecting an electrolyte powder my first precedence is to verify the sodium content material. To a lesser extent, people additionally lose potassium and different electrolytes similar to calcium and magnesium, that are additionally ceaselessly added to electrolyte powders.”

Are you able to overdose on electrolytes?

You’ll be able to in reality overdose on electrolytes, and there are subsets of people that ought to positively avoid these merchandise. Overdosing on electrolytes can result in severe well being points similar to coronary heart issues, muscle weak spot, and confusion as a consequence of imbalances in sodium, potassium, and calcium ranges.

If docs or dietitian have really useful you comply with a low sodium weight-reduction plan, for instance, chances are you’ll wish to be cautious of the kind of electrolyte drink you eat. Fortuitously, most of the merchandise available on the market do not need sodium, so you’ll have some choices to select from.

Equally, f you could have a historical past of coronary heart illness, kidney illness, or blood strain considerations, it’s necessary to talk together with your physician or a dietitian about whether or not or not these merchandise are secure for you.

Whereas it is vitally unlikely that somebody may eat too many electrolytes by consuming unprocessed meals, it’s doable to get an excessive amount of from different sources, in keeping with Kaytee Hadley, RDN, IFMCP, CPT. “The 2 methods to overdose on electrolytes are from supplementation and by consuming meals which have lots of added salt,” she says.

Sodium suggestions

The really useful each day allowance for sodium is 2,300 mg per day or a couple of teaspoon of added sodium. When you’ve got a recognized coronary heart situation or danger for coronary heart illness, the advice for you personally could also be a bit of bit decrease. Communicate together with your physician to get personalised medical recommendation earlier than introducing an electrolyte complement.

“Many processed meals have lots of added salt, which may wreak havoc for somebody who isn’t sweating frequently. Consuming an excessive amount of sodium on this concentrated kind can be harmful as a result of there’s not sufficient of the opposite electrolytes, similar to potassium, to offer stability inside the physique,” Hadley presents.

Bear in mind, sodium is simply one of many many electrolytes and you will get a wide range of the others with out growing your salt consumption.

Who’s most prone to overdosing on electrolytes

Not everybody ought to embody electrolytes of their weight-reduction plan. In actual fact, as a consequence of their latest surge in recognition, there could possibly be people who’re ingesting electrolytes unnecessarily and even harmfully. “Electrolyte dietary supplements could also be dangerous for anybody with coronary heart or kidney illness,” says Allison Dobbyn, MAN, RD. “The extra sodium and potassium within the electrolyte powders might trigger your physique to build up further fluid and potassium.”

An imbalance in electrolyte ranges can escalate into extreme or deadly situations if it impacts your very important measures like blood strain, coronary heart price, or kidney operate. So when you’ve got a kidney or cardiovascular situation, electrolytes will not be the suitable selection for you. In case your medical skilled has ever suggested a low-sodium weight-reduction plan, it is price contemplating electrolyte formulation which can be devoid of serious salt content material.

Different danger components for an electrolyte overdose embody having kidney illness, extended train, cocaine use, potassium-conserving diuretics, chemotherapy, diabetes, or extreme burns, explains Wan Na Chun, MPH, RD, CPT. The signs of an electrolyte imbalance can range relying on which mineral is out of stability, however many share related signs similar to agitation, dry mouth and thirst, restlessness, confusion or issue with cognition, muscle weak spot or spasms, she says.

Who ought to use electrolytes?

These merchandise could be a nice match for people who spend lots of time outdoor within the warmth, or excessively sweating, partaking in long-term endurance exercise, or taking part in a sport. People who’ve elevated wants for electrolytes above the really useful each day allowance embody:

• Athletes
• Individuals with cystic fibrosis
• Handbook labor staff in sizzling working situations
• Individuals partaking in endurance actions
• Individuals with energetic bulimia or purging consuming problems

For train lasting lower than two hours, consuming 400–800 ml of plain water per hour ought to be adequate for most individuals to forestall extreme dehydration (or greater than 2-percent physique weight reduction from water deficit), explains Melissa Boufounos, CHN, sports activities nutritionist and founding father of MB Efficiency Diet.

For people who have interaction in bodily exercise ceaselessly beneath sizzling and humid circumstances or work out for durations exceeding two hours, it’s suggested by specialists to trace fluctuations of their physique weight by weighing in earlier than and after exercise. This monitoring helps in gauging their private price of sweating throughout particular workout routines and climate conditions.

“On common, you lose about 500 milligrams of sodium for each pound of sweat you lose. Typically, the advice is to eat 230 to 690 milligrams of sodium per liter of water/sports activities drink to extend the urge to drink and promote fluid retention,” says Boufounos.

Meals with naturally occurring electrolytes

When you’re fascinated about dabbling on this planet of electrolytes, however don’t wish to take a complement, take into account including these meals and drinks into your rotation.

• Coconut water is an efficient supply of potassium, magnesium, and sodium.
• Pickle juice is an efficient supply of sodium.
• Milk is an efficient supply of potassium and phosphorus.
• Chocolate comprises magnesium, potassium, and will comprise sodium.
• Nuts comprise magnesium and if you are going to buy salted, will comprise sodium.
• Vegetables and fruit comprise potassium and a few greens like leafy greens comprise sodium.

“By way of selecting what type of electrolyte powders, go along with what works for you,” Tyler advises. “If value is an element, take into account shopping for the unfastened powder in a big container and individually portioning your self. When you want one thing that may be thrown right into a fitness center bag, the person serving dimension packets or tablets work nice.”

Electrolyte complement model suggestions

• Remedy: Made with coconut water, this model is an excellent pure electrolyte complement.
• Liquid IV: Liquid IV is nice for people who want the added sugars for muscle repletion. “Added carbohydrates will be useful for people who will likely be taking part in endurance train or taking part in staff sports activities for over an hour. The carbohydrates present added power for the exercising muscle tissue,” Tyler shares.
• RDCL: Along with electrolytes, you’ll get a lift from the added caffeine in these.
• LMNT: This no-sugar-added choice is excessive in sodium and nice for people who spend lots of time sweating, have interaction in intense train, or comply with a low-carb consuming fashion.
• Ultima: Widespread amongst runners, this model can be comparatively low in sodium.

Are you able to make your individual electrolyte powder?

Crafting your individual electrolyte mix is a straightforward and more cost effective method in comparison with buying a pre-packaged one, you may go for pure sources of electrolytes similar to coconut water and orange juice. Improve the flavour by including a touch of salt together with a touch of lemon or lime juice in keeping with your style preferences.