Are Hydration Supplements A Scam?

Hydration supplements, such as electrolyte drinks and powder packets, are used for a variety of reasons: rehydrating after exercising, recovering after an illness, helping replenish fluids while hungover. They’ve recently had a huge boom in sales. In fact, the global electrolyte mixes market has increased from $36.56 billion in 2023 to $40.32 billion in 2024 at a compound annual growth rate of 10.3%.

It’s speculated that part of the reason for its growth is due to wellness influencers on TikTok and podcast platforms promoting the products and their benefits. Some of these influencers claim that adding electrolyte mixes into our water will make us feel 10 times better, and if we’re not consuming these supplements, we’re actually dehydrated. It’s a big claim, so are these supplements actually worth all the hype they’re getting, or are they just another expensive fad?

What’s in Hydration Supplements?

Hydration supplements typically contain electrolytes. These are minerals and salts that help the body hydrate efficiently and maintain proper pH levels. Sodium, potassium, and magnesium are just some examples of electrolytes commonly found in hydration supplements. However, many hydration supplements also include ingredients such as zinc, manganese, and B vitamins for added benefit.

What Are the Benefits of Taking Electrolyte Supplements?

Electrolytes are minerals with an electrical charge that regulate essential chemical reactions in the body. They also help maintain the balance of fluids inside and outside cells, which is why they can help keep your body at optimal hydration. 

We lose lots of electrolytes daily through sweat and urine. However, with a healthy diet, there isn’t much need to take a supplement unless you work out a ton or you don’t consume the right amount of water every day. Because there is a wide range of minerals that count as electrolytes, the benefits are varied. For example, magnesium is good for mood, stress, sleep, and metabolism. Calcium is good for nerve and muscle function, and building and maintaining strong teeth and bones. Potassium is beneficial for moving nutrients around the body and helping dispose of unwanted waste.

If you work out a lot, electrolytes can help improve hydration, particularly if taken during intense physical activity, like if you were running a marathon. They also help support muscle function and endurance, and can help avoid dehydration lost to excessive sweating. 

But that’s not all they do! Hydration supplements containing electrolytes can also aid with the side effects of chronic stress and anxiety. This is because stress and anxiety deplete potassium. As potassium is essential for nervous system function, cognitive health, and mood, when taken with magnesium (a mineral many women are low in), it can also help someone have a more stable, calmer mood. 

What Are the Cons of Taking Electrolytes?

Generally, there isn’t much harm in adding electrolytes to your drinks aside from the added cost tacked onto your weekly grocery run. However, it’s important to ensure you’re still drinking water and aren’t replacing water with supplements.

Two of the downsides to electrolyte drinks is that the flavored ones tend to contain lots of added sugar and artificial food coloring. Plus, if you consume too many extra electrolytes, it could increase your likelihood of fluid retention, which, in turn, could raise your blood pressure. 

Other adverse effects that can occur following consumption of too many electrolyte supplements include digestive issues, such as diarrhea, constipation, and gas; muscle problems such as cramps and weakness; and other issues like irritability, headaches, fatigue, and vomiting. That’s why it’s important to be mindful of your electrolyte intake, especially if you have any underlying health conditions or are taking medications.

How Many Electrolytes Does a Person Need?

The amount of electrolytes a person needs varies based on their age, sex, activity level, and overall health. According to the National Institutes of Health, a healthy adult should aim to consume around 15,000 to 2,3000mg of sodium, 2,600 to 3,400mg of potassium, 1,000 to 1,200mg of calcium, and 310 to 420mg of magnesium daily. Usually, these amounts can be obtained through a balanced diet of fruit, vegetables, whole grains, and lean proteins. 

Other Sources of Electrolytes

Hydration supplements aren’t the only way to receive the benefits of electrolytes however. There are lots of foods you can add into your diet to get all you need. Here are just a few!

• Spinach

• Kale

• Avocados

• Broccoli

• Potatoes

• Almonds

• Peanuts

• Strawberries

• Watermelon

• Oranges

• Bananas

• Tomatoes

Who Should Take Hydration Supplements?

Taking a hydration supplement is tempting if you find drinking water to be a chore. If you have an electrolyte imbalance, adding a supplement can be very beneficial.

As previously mentioned, electrolytes are essential to many bodily processes. People suffering from dehydration would benefit from supplements, as well as people with type 1 diabetes and older individuals whose electrolytes may be low.

Plus, there are lots of medications that can cause an electrolyte imbalance. Chemotherapy drugs, beta-blockers, laxatives, and diuretics can all deplete electrolytes, so a supplement could be beneficial to people taking these. As always, it’s best to check with your doctor before adding hydration supplements to your diet.

For the vast majority of people, drinking water and having a balanced diet is enough. But there is plenty of evidence to suggest that electrolytes are good after a bout of illness and intensive exercise, or if you’re spending time in very hot temperatures.

Closing Thoughts

It’s not necessarily true to say that hydration supplements are a scam. However, as long as you’re healthy, have a balanced diet, and are drinking plenty of water, you probably don’t need to add any hydration supplements into your diet unless you’re engaging in intensive exercise or staying in very hot temperatures.

If you do choose to invest in hydration supplements, make sure you choose a good quality option and avoid any with added sugar. You could even just have a glass of coconut water, fresh watermelon juice, or an adrenal cocktail, as these all contain high levels of electrolytes. Plus, they contain natural sugars which are better for you compared to the refined sugars added to many electrolyte drinks.