Should We Really Be Pushing Electrolytes?

[5byfive]

I have always been pretty anti-electrolytes. They are more salt than anything and just are not necessary for the vast majority of people. That said, I recently added them just becuse there is a constant drumbeat in the GLP1 community about how important they are. But are they really important or is ir really just about hydration? Menno Henselmans is the gold standard for me on fitness research and he just put out this video on Electrolytes and it has me rethinking using then. Maybe if someone is really struggling with side effects when starting and is having a hard time getting food down, but otherwise the extra sodium just seems to be a bad idea. I think I'll be going back to my BCAA powder, which is also totally unnecessary, but tastes good and doesn't have the sodium.

Josh Brett piggybackrd on his video.

View: https://youtu.be/iWd5oLWxWEc

View: https://youtu.be/-yypmdC5Ykc

 

[JustSomeGuy050]

Yeah I work in a profession that is very active outdoors in really hot, adverse environments. We sweat a lot and can burn 4000-5000 calories a day on the more intense days. Even our nutrition program recommends no more than 1 packet a day as needed of electrolyte solution. And the brand you get can vary greatly between electrolyte types.

I honestly recommend a pinch of some mineral blend sea salt like Celtic in a glass of water for most people if they’re worried.

There is a lot of money to be made in the fitness/health sphere. Most of these brands are JUST cash grabs that do nothing of benefit for you.

 

[woundcarping]

I view electrolytes mainly as not being anxious to put salt on something if I want to.

I don't generally flavor my water and in general don't drink sports drinks. Sometimes I'll have an opportunity and hankering for Liquid IV or similar, so I'll drink it, but it's not a meaningful part of my life. The last time was a couple months ago in the NV desert, the time before was likely last summer at work when someone offered to let me try some.

 

[staffn1]

Big water and big electrolyte have pushed a narrative of a huge need and continue to push their products to the mindless consumers.

 

[FlowerFairy]

I get heat exhaustion very easily. If I don’t take drip drop while working outside in the heat, I get weak, sweaty, and have GI symptoms. I don’t take a lot, but at least 1 on hot days, 2 if I start feeling lightheaded and having stomach cramping.

 

[FarmgirlRebel]

I take electrolytes only in the summer, when it's hot, humid and I'm sweating terribly and doing a lot of riding...even then, I probably only take them a couple times a week.

I was taking them regularly until I did some research and realized I was probably wasting money and doing more harm than good.

 

[pilsnermagnus]

I don’t use electrolyte products. I bought sea salt with a mineral analysis and just make a concentrated brine in a glass bottle. Then I refill small squirt bottles that I use to spike my water if I want and or need it. I drink some with most of my water since I eat rather low carb and practice intermittent fasting and do 48hr-72hr fasts.

Anyhow I don’t get cramps ever, an eye lid twitch went away, and my BP is beautiful at 110/65 even with my level of salt intake.

 

[sheilarae74]

I get really nauseous when I don't get enough electrolytes. I find that V8 juice works better and faster for me. I already take magnesium and potassium supplements anyway. I just can't take drinking salty, fruity drinks like LMNT. I tried making my own but its pretty much the same deal. Even without the salt, magnesium and potassium doesn't dissolve very well. The only one I can really stand is Prime Hydration, probably because it doesn't have much sodium in it.

 

[Smiter]

Yes, you will need electrolytes IF the GLp is working at rapid levels causing hypovolemic dehydration, but you're right, the sodium is a no-go. Using Celtic salt and one pouch of electrolytes in 2-3 days might stave off deficiencies. Just stay away from other extraneous sodium sources.

 

[amosmylove]

I'm quick to jump on the everything-is-just-for-profit so don't trust anyone that's profiting train. I think for the average joe it the need is likely blown out of proportion. There are cases where you are clearly low and would benefit from extra water/electrolytes like sickness or extreme activity and heat.

I have several autoimmune disorders and can faint if I'm low on electrolytes even if I have been drinking liquids so there are other cases outside of physical duress that require regular supplementation perhaps. I use

'Salt stick' brand capsules or chewables and I don't like anything except plain water to drink usually.

Another thing is I have a farm and whenever we have an animal that is stressed, especially young ones like chicks, electrolytes immediately perk them up and can be the difference in them living or dying.

So while I do think they're pushed extra hard because there's money to be made, they do make a difference when you need them. The question is, when does the average person, who isn't severely ill, who eats a balanced diet, actually lacking electrolytes?

 

[Calm Logic]

Potato juice would be a good source of electrolytes, haha.

 

[yrrdead]

I mean that's a pretty broad brush, electrolytes != sodium. My favorite is 1g Potassium Citrate/100g Magnesium Citrate and only 15mg NaCl.

 

[lessthanhalf]

GLP's can reduce fluid intake quite a lot, highly variable, but it dropped my fluid intake by half overnight which was a good thing as it was nearly 8l a day. So making sure you drink enough fluid of some sort is important.

Most people are not going to be on such severe diets that electrolyte intake is going to be that low, and kidneys really are very good at keeping blood electrolyte levels stable under nearly all circumstances.

But especially if you have lost lots of weight or are physically very active and sweating a lot, it is pretty easy to end up with postural hypotension, and if your vision goes dark or fuzzy on standing then extra salt or electrolytes are a reasonable idea. It is possible to mess up blood electrolyte levels with electrolytes or potassium to the point where it causes problems, so they are not always harmless, although mostly your kidneys will sort it out.

 

[MFGamesta]

I was so dehydrated when I first went on Zepbound. I'm not a traditional "water drinker" and my gf suggested using hydration packs to flavor the water. It worked for me and I felt much better. Though may not be needed, I still drink 1 or 2 a day and I feel fine and my blood work is great.

 

[BNLFL]

I'm doing a half a sugar free Liquid IV a day to get my sodium levels up.

 

[myboysherman]

Reta gave me palpitations. I took a packet of electrolyte with Mg and K which helped, so I kept taking them. Kept getting better over a week's time. Heart hasn't run this smoothly in years. I also doubled down with an Mg/K supplement but I suspect I may have overdone it, so I cut that back.

There are a lot of variables here, and I think it takes time to build up your levels and to drop them back down, but I am very much convinced by the potassium benefit, was previously convinced on magnesium, and still not entirely sold on the sodium. So, I switched to a brand which has VitC and much less sodium. Push away.

 

[domin8brix]

I am bariatric and my surgeon strongly recommends using some form of that everyday, and extra if you're very active. My favorites are from Saltt (Cocoa Loco is my favorite), and I also like Magna, Salud and Hydromate. If it's a particularly warm and very active day, I might mix the Magna and Saltt together in one big ass cup. If I use Salud or Hydromate, I add some Ketochow daily mineral drops to boost the actual electrolytes. That one tastes like hot garbage on its own, though.

 

[Tattoo85]

I've always thought electrolyte mixes were a gimmick and pointless for the huge majority of people. There are some legitimate reasons for them I'm sure, but I think most people who use them don't need to.

 

[Collo4sho]

I would agree proper hydration would keep someone from having to buy branded electrolytes that are ridiculously overpriced. I tried watermelon LMNT and really liked it but didn't like the price. I ended up in a rabbit hole of home recipes of electrolyte powder. Just for sh!ts and giggles i bought bulk potassium chloride, magnesium malate, citric acid, sea salt, and flavored/sweetened with any choice of drink mixes. Not a necessary route but I enjoy to drink it occasionally.

 

[tendency]

Bad electrolyte brands are mainly sodium. Good brands have much less sodium and higher potassium, ca etc.

If you have signs of electrolyte imbalance like regular cramping they can make a big difference. Typically one serving nicely diluted is enough per day.