Yes, You Can Overdose on Electrolytes

Electrolytes have been taking the vitamin business by storm during the last couple years, and for an excellent motive. Supplementing with electrolytes will be extremely useful for folk who’re at risk for dehydration, reside in scorching and humid climates, and energetic of us or athletes. Nevertheless it begs the query: Are you able to overdose on electrolytes? There’s, in spite of everything, such a factor as an excessive amount of of an excellent factor. Up to now, it will have been onerous to devour too many electrolytes, however not anymore.

Till lately, the electrolyte panorama was just about occupied by massive identify sports activities drinks like Powerade and Gatorade. Whereas these drinks supply an ideal supply of vitality by means of quick-digesting sugars and small quantities of electrolytes, new formulation in the marketplace have modified the sport.

Now you can discover electrolytes with numerous added vitamins and different substances. You could discover claims like no added sugar, adaptogenic mushrooms, collagen or protein powder, greens powders — the listing goes on and on. With so many choices in the marketplace, we will’t assist however marvel how to decide on the appropriate electrolyte powder for you and whether or not or not there are any danger to taking these powders constantly.

We spoke to dietitians and vitamin specialists to search out out precisely what they suggest in relation to consuming electrolytes repeatedly and any main precautions it’s best to take when approaching these dietary supplements.

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What are electrolytes?

Electrolytes are a group of essential minerals that we will get from our weight loss plan—specifically sodium, potassium, phosphorus, and magnesium. They help 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 alerts, triggering muscle contractions, and regulating the physique’s pH. Disturbing your physique’s electrolyte steadiness can provide rise to critical well being dangers, because it influences blood stress, coronary heart price, and your vitality 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 test the sodium content material. To a lesser extent, people additionally lose potassium and different electrolytes comparable to calcium and magnesium, that are additionally incessantly added to electrolyte powders.”

Are you able to overdose on electrolytes?

You’ll be able to in truth overdose on electrolytes, and there are subsets of people that ought to undoubtedly avoid these merchandise. Overdosing on electrolytes can result in critical well being points comparable 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 advisable you comply with a low sodium weight loss plan, for instance, you might need to be cautious of the kind of electrolyte drink you devour. Luckily, most of the merchandise in the marketplace wouldn’t have sodium, so you’ll have some choices to select from.

Equally, f you’ve got a historical past of coronary heart illness, kidney illness, or blood stress issues, it’s vital 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 devour too many electrolytes by consuming unprocessed meals, it’s doable to get an excessive amount of from different sources, in response to Kaytee Hadley, RDN, IFMCP, CPT. “The 2 methods to overdose on electrolytes are from supplementation and by consuming meals which have a variety of added salt,” she says.

Sodium suggestions

The recommended daily allowance for sodium is 2,300 mg per day or a couple of teaspoon of added sodium. In case you have a identified coronary heart situation or danger for coronary heart illness, the advice for you personally could also be slightly bit decrease. Converse together with your physician to get personalised medical recommendation earlier than introducing an electrolyte complement.

“Many processed meals have a variety of added salt, which may wreak havoc for somebody who isn’t sweating repeatedly. Consuming an excessive amount of sodium on this concentrated kind will also be harmful as a result of there’s not sufficient of the opposite electrolytes, comparable to potassium, to supply steadiness inside the physique,” Hadley gives.

Keep in mind, sodium is simply one of many many electrolytes and you will get quite a lot of the others with out rising your salt consumption.

Who’s most prone to overdosing on electrolytes

Not everybody ought to embody electrolytes of their weight loss plan. The truth is, 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 could trigger your physique to build up further fluid and potassium.”

An imbalance in electrolyte ranges can escalate into extreme or deadly circumstances if it impacts your important measures like blood stress, coronary heart price, or kidney operate. So you probably have a kidney or cardiovascular situation, electrolytes might not be the suitable selection for you. In case your medical skilled has ever suggested a low-sodium weight loss plan, it is price contemplating electrolyte formulation which can be devoid of great 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 differ relying on which mineral is out of steadiness, however many share related signs comparable to agitation, dry mouth and thirst, restlessness, confusion or problem with cognition, muscle weak spot or spasms, she says.

Who ought to use electrolytes?

These merchandise generally is a nice match for folk who spend a variety of time outside within the warmth, or excessively sweating, participating in long-term endurance exercise, or taking part in a sport. People who’ve elevated wants for electrolytes above the advisable day by day allowance embody:

• Athletes
• Folks with cystic fibrosis
• Guide labor employees in scorching working circumstances
• Folks participating in endurance actions
• Folks 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 ample 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 Performance Nutrition.

For people who interact in bodily exercise incessantly below scorching 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. Normally, the advice is to devour 230 to 690 milligrams of sodium per liter of water/sports drink to extend the urge to drink and promote fluid retention,” says Boufounos.

Meals with naturally occurring electrolytes

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

• Coconut water is an effective supply of potassium, magnesium, and sodium.
• Pickle juice is an effective supply of sodium.
• Milk is an effective supply of potassium and phosphorus.
• Chocolate incorporates magnesium, potassium, and will comprise sodium.
• Nuts comprise magnesium and if you buy salted, will comprise sodium.
• Fruit and veggies comprise potassium and a few greens like leafy greens comprise sodium.

“When it comes to selecting what type of electrolyte powders, go together with what works for you,” Tyler advises. “If price is an element, take into account shopping for the free powder in a big container and individually portioning your self. When you want one thing that may be thrown right into a health club bag, the person serving measurement packets or tablets work nice.”

Electrolyte complement model suggestions

• Cure: Made with coconut water, this model is a superb pure electrolyte complement.
• Liquid IV: Liquid IV is nice for folk 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 crew sports activities for over an hour. The carbohydrates present added vitality for the exercising muscle mass,” Tyler shares.
• RDCL: Along with electrolytes, you’ll get a lift from the added caffeine in these.
• LMNT: This no-sugar-added possibility is excessive in sodium and nice for folk who spend a variety of time sweating, interact in intense train, or comply with a low-carb consuming model.
• Ultima: In style 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 an easy and less expensive strategy in comparison with buying a pre-packaged one, you may go for pure sources of electrolytes comparable 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 response to your style preferences.