Generally, sports drinks have become so common on grocery shelves, it often leaves folks confused if they are really worth it, particularly in athletics?
What’s the best electrolyte drink on the market? Which electrolyte drink should I get? Will this sports drink help me perform better or lose weight? If you have been asking these questions as soon as you get to that section of the grocery store, don’t sweat it (pun intended). You’re not alone.
No wonder with so many of them lining the shelves, people often wonder what the best electrolyte drinks on the market is. And yet, there is no unequivocal answer to this question.
Some electrolyte drinks appear much more attractive mainly due to the incredible packaging and design which has left the popular “ades” scrambling. But what about the ingredients—particularly the minerals and vitamins? What about the proportion of these salts and the differences they can make in the human body? Wouldn’t such information help in making a decision?
As discussed above, choosing which electrolyte drink to use pre or post workout, or for recovery is a hard decision. If you are a gym addict, your requirement may vary from that of the guy who runs marathons.
If you sweat more, you may need a different electrolyte drink that has a higher amount of sodium as opposed to someone who cramps a lot on the bike.
Your body size, sex, the exercise duration and intensity, weather, your hydration status before the workout are some of the factors that determine what would be the best electrolyte drink for you. Thus, one size does not and cannot fit all.
Here are the key elements which can help you make the decision as to what to pick out from the shelf:
Sugar: Moving away from the popular 80s-90s, most “diet conscious” electrolyte drinks are moving to a lower serving of refined sugars. And thankfully so.
There still is not enough data on the optimal amount of sugar in this setting, but initial testing by many groups including ours has shown that about 8 grams of sugar per serving in a 16 fl. oz of water is enough even for endurance athletes in moderate temperatures if they are supplemented by other electrolytes.
Thus, whenever possible, the total carbohydrate content per serving within the electrolyte drink should be < 10 g. This is assuming the workout lasts for < 3 hours. If more sugar is needed, remember, there are better ways—try a protein bar or use a fruit serving (particularly bananas to balance the sugar with complex carbohydrates, fiber and minerals).
A slightly lower amount of sugar reduces the osmolality of the electrolyte drink allowing it to be absorbed faster into the bloodstream driving the sodium inside as well. This optimizes perfusion to the muscles that are active while sugar serves as the fuel. The electrolytes within the drink mix (potassium and magnesium) allow the muscles to contract and relax improving performance.
Magnesium: This critical mineral still remains “missing” even in the leading contenders of sports drinks.
We know that > 50% of Americans do not get the recommended daily intake of 400-450 mg of magnesium in their diet. Magnesium deficiency persists, even sub-clinically in at least 50% of the population and often leads to cramping, muscle soreness, irritability, restless legs and high blood pressure.
Magnesium is where even the presently considered best-tasting electrolyte powders do not do justice. Thankfully, most electrolyte powders have now started to add some magnesium to their mix. But to work, the magnesium amount per serving should be at least 80 mg of elemental mineral content ( 18-20% of the RDI).
To put this into context, 400 mg of magnesium oxide gives about 220 mg of elemental magnesium and 500 mg of magnesium citrate provides about 85 mg of elemental Mg. The citrate salt is easier to absorb and is widely used now in the electrolyte powders.
Sodium: most electrolyte powders usually have gotten this part right. About 300-500 mg of sodium (about 600-1000 mg of sodium chloride) is usually enough when diluted in 12-16 fl. oz of water.
Sodium should be replaced along with water, and water alone is not the optimal replacement fluid when consumed by endurance athletes who are engaged in prolonged workouts due to their tendency to have low blood sodium (called hyponatremia).
Sodium is lost in sweat and needs replenishment. Electrolyte drink mixes that have too little sodium (coconut water, vitamin water) do not help replace the sodium deficit in endurance activities. Those with too much sodium (beyond 800-1000 mg/serving) can cause mouth dryness and bloating and should be avoided as well.
The goal is to have enough sodium to keep the replenishment going without dramatically changing the blood sodium levels. Some individuals may need more sodium if they are “heavy sweaters” and if they lose a lot more sodium in the sweat per ml as compared to the average individual.
Potassium: Potassium is a vital electrolyte needed by the human body. Prior sports drinks utilized a much lower potassium content, about 40-55 mg/ 8 fl. oz which was unlikely to make a significant difference.
In most electrolyte powders, the potassium content is usually balanced between 150-300 mg per serving. In terms of medical formulation, this typically amounts to about 4-8 milliequivalents which is enough since potassium is stored in the muscles for the most part. During extensive exercise myofibrils undergo an inflammatory injury called rhabdomyolysis and potassium can leak out of muscles into the bloodstream.
Since kidney function is slightly lower in a dehydrated state, this excretion of potassium can be further impaired leading to a dangerous spike in blood potassium level (hyperkalemia). In certain cases, this can be dangerous.
The bottom line: avoid too much potassium in the mix. It is not only unnecessary but can also be dangerous.
This is an individual question. As discussed above, choosing the best electrolyte drink may be a decision based on your plans for that particular day and can be influenced by many factors as discussed below.
Are you engaged in heavy exercise or a lighter one? For light walks that last less than an hour, water can suffice. For a full daytime hike in the heat, an electrolyte mix such as MAGNAK® can be very useful.
For those trying to lose weight, something with minimal sugar and higher level of magnesium is crucial. They may choose to drink something with protein as well.
For those on a keto diet, they may avoid the sugary drinks all together and try some home-made options.
For endurance athletes who train for hours, the requirement is quite distinct and the stress on the body is real. The best electrolyte drink for athletes, in our opinion, is MAGNAK®. With its balanced proportion of sodium, potassium and magnesium, as well as a lower amount of sugar coupled with vitamin C to reduce post-exercise inflammation, it remains the best tasting naturally flavored, preservative-free drink in the market.And MAGNAK® can prevent exercise induced cramping in those individuals who are particularly deficient in magnesium allowing their performance to exceed their limits.
