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<\/p>\nMURRAY \u2014 From powders to sports drinks, electrolytes are marketed everywhere. However, experts say most people get enough naturally, and adding extra can actually be risky.<\/p>\n
Your body does need electrolytes \u2014 minerals like sodium, potassium and magnesium that support everything from muscle function to hydration. While they\u2019re usually sufficient in a normal diet, electrolytes can also be helpful when your body is losing fluids due to illness, heat or intense exercise. But problems can occur not only when levels drop too low, but also when they get too high.<\/p>\n
\u201cYou really don\u2019t need to supplement electrolytes if you\u2019re not exercising,\u201d said Ashley Hagensick, a sports dietitian with Intermountain Health.<\/p>\n
For the average person, water is usually enough, she said, and electrolyte supplements should be used as a tool, not a daily habit.<\/p>\n
\u201cAs a sports dietitian, we talk about the three H\u2019s: if it\u2019s hot, if it\u2019s high intensity and if it\u2019s over an hour, that\u2019s when you want to utilize a sports drink,\u201d Hagensick explained.<\/p>\n
Electrolytes can also come from food, like salty snacks. However, if you do reach for a sports drink, be sure to check the label.<\/p>\n
\u201cKnow what is actually recommended versus what\u2019s in the product,\u201d Hagensick said.<\/p>\n
Experts recommend about 100 to 200 milligrams of sodium per eight ounces. Some popular packets can contain more than double that amount.<\/p>\n
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Intermountain Health chart shows recommended carbohydrates and sodium per 16-oz serving. (Nathaniel Gillis, KSL)<\/p>\n
Too much sodium or added minerals may increase the risk of high blood pressure, cardiovascular problems and even kidney damage over time. Electrolyte imbalances can also cause symptoms such as muscle weakness, spasms, cramping, fatigue, confusion, irritability and irregular heartbeats.<\/p>\n
\u201cIt\u2019s important that people aren\u2019t just drinking the sports drinks while they\u2019re sitting on their couch because they\u2019d rather have that as a flavored beverage option,\u201d Hagensick said.<\/p>\n
Hagensick said choosing the right approach, whether it\u2019s a packet or a homemade electrolyte mix, starts with knowing your body and your needs.<\/p>\n
\u201cHydration is really individualized to what you\u2019re doing, how intensely you\u2019re exercising, how fit you are, and what your sweat rate is,\u201d she said.<\/p>\n
Homemade electrolyte drink<\/p>\n
Hagensick said you can also make your own electrolyte drink at home for longer or intense workouts:<\/p>\n
Ingredients:<\/p>\n
Directions:<\/p>\n
Add hot water to a pitcher.<\/p>\n
Stir in sugar and salt until dissolved.<\/p>\n
Add the juices and remaining cold water.<\/p>\n
Chill for 30 minutes.<\/p>\n
Note: This homemade mix is intended for use during long or high-intensity exercise, not as an everyday beverage.<\/p>\n