Over the years, the number of “hydration multipliers” I’ve seen on store shelves and in influencers’ feeds has itself multiplied. These powdered drink mixes contain electrolytes to “boost hydration,” with some purporting to offer triple the hydrating power of water. Manufacturers and influencers claim these products not only quench thirst but also increase athletic performance and improve health on a wide array of measures.
The claims are based on a kernel of truth: electrolytes like sodium, potassium, and magnesium do help to transport water throughout the body and move nutrients into the cells. And the carbohydrate (sugar) contained in these drink mixes further increases the absorption of water. This is why, for example, oral rehydration solutions designed to help prevent and correct dehydration from diarrheal diseases contain electrolytes and glucose.
But do most people really need the “hydration boost” that these extra electrolytes may provide, or is plain ol’ water hydrating enough for typical consumption? And is it possible to become overhydrated by drinking “hydration boosters” or other electrolyte drinks, like sports drinks? Are there any other unintended consequences to drinking them? I dove into the scientific literature to answer these questions—and what I found was quite surprising, even when I went in skeptical. There’s a lot that traditional hydration advice gets wrong or leaves out, even when it comes from seemingly reputable sources.
