These days, it seems like everyone is talking about functional beverages – a category that encompasses everything from energy drinks, prebiotic sodas, and herbal teas to fortified waters, protein shakes, and electrolyte-rich sports drinks.
Consumer interest in electrolytes has especially surged, with the global electrolyte drinks market projected to increase from $32.5 billion in 2020 to $56.4 billion by 2030, according to Allied Market Research.
However, some health experts feel that many Americans are overdoing the consumption of electrolytes, which can be detrimental for individuals who aren’t regularly engaging in extended sessions of strenuous exercise.
So, what exactly are electrolytes? And what are some risks of overconsumption?
Hydration 101
Electrolytes are a group of essential minerals that includes sodium, potassium, calcium, and magnesium.
They play an integral role in various physiological processes, such as:
- Nerve and cellular function
- Muscle contraction and recovery
- Fluid balance and hydration
- Blood pressure regulation
However, ingesting too many and/or an improper balance of electrolytes can actually have a negative health impact.
While electrolytes naturally occur in foods and beverages like bananas and coconut water, an influx of electrolyte-enhanced products have hit the market recently – from drink mixes to ice pops – which can be especially risky.
“For the average person, most electrolyte packets and premixed drinks contain more sodium than necessary. Unless you’re doing a long, intense workout or one where you’re sweating significantly, your body doesn’t need to ‘load up’ on electrolytes, as most can be met through water, fruits, vegetables, and regular meals,” said Nicole Branch, a registered dietitian and the founder of nooshe, a nutrition clinic in Los Angeles.
“If your workout lasts more than an hour and is in high-heat or high-intensity conditions, an electrolyte beverage (or a snack) can be helpful. My favorite electrolyte drink is coconut water with a pinch of salt,” Branch told FI.
Brian Chau, a food science consultant and principal advisor at Chau Time, an R&D and ops consulting firm that’s launched 500+ F&B SKUs, is also concerned about sodium overconsumption and believes marketing is partially at fault.
“Sodium is in a lot of foods and drinks from meat to milk. The amounts of sodium and other minerals lost from an [average] American versus an active person versus a professional athlete are vastly different,” Chau noted.
He also noted that, while it’s imperative for individuals like pro athletes and active military in the field to consume high-salt hydration beverages during extended exercise sessions in harsh conditions, it’s important to balance the extra salt with potassium and other minerals.
“The potassium-sodium ion channel for muscle is very important, and the ratio is needed for hydration purposes. Too much salt leads to dehydration and longer-term health issues such as hypertension,” Chau told FI.
Bob Wheeler, the owner of a chain of IV therapy spas called Rapid Recovery, highlighted additional risks of electrolyte products. He has noticed that many athletes are consuming far more electrolytes than is necessary or safe, which he boils down to a lack of understanding.
“First, you’re generally wanting/needing them when you’re undertaking some sort of competitive or difficult physical activity. You’re going to have an elevated heart rate and elevated blood pressure just from the strenuous activity,” Wheeler explained.
“Secondly, you’re likely mentally stressed from either the competitive nature of the event or just trying to accomplish something you know will be difficult, so that raises your blood pressure as well. If you then pile sodium into your system beyond a reasonable amount, you’re asking for a stroke.”
Many electrolyte products also contain caffeine, which “adds insult to injury when you’re talking about blood pressure,” Wheeler added.
When his company conducted extensive research on electrolyte drinks in an effort to produce their own, they found the majority contained large quantities of salt, sugar, caffeine, and/or harmful chemicals.
“What we found is that one 16-20 ounce electrolyte-enhanced drink about an hour before activity, followed by regular water up to and throughout the activity, is plenty for the vast majority of athletes,” Wheeler advised.
Speaking of athletes, Kansas City Chiefs tight end Travis Kelce and San Francisco 49ers quarterback Brock Purdy recently became brand ambassadors for RECOVER 180, a maker of organic hydration beverages.
“Staying hydrated should be at the top of everyone’s New Year’s resolutions and RECOVER 180 is my go-to. I always grab a Tropical Ice or Orange Cream and know I’m getting clean hydration that helps me recover without all the sugar or artificial stuff,” Kelce said.
Out of curiosity, I reviewed the Orange Dreamsicle flavor’s nutrition label and learned it only contains 100mg of sodium, or 4% of the recommended daily amount (RDA), zero caffeine, and 130mg of potassium (2% of the RDA), which comes from coconut water, whereas one Liquid I.V. pouch contains 510mg of sodium and 380mg of potassium.
Food for Thought Leadership
In this episode of Food for Thought Leadership, host Chris Campbell is joined by food and nutrition expert Marie Molde to explore how health and wellness trends are reshaping the food and beverage industry heading into 2026.
