In a world where wellness trends come and go faster than you can say “hydration,” electrolyte powders have managed to hang on — and thrive.
These little sachets of so-called “magic powder” promise to cure hangovers, beat fatigue, fix migraines, and keep you perfectly hydrated.
But are they truly essential, or just another cleverly marketed wellness fad?
Sales Are Booming, But So Is Skepticism
Electrolyte drink mixes are having a moment, with the global market projected to hit a whopping $4.6 billion by 2030.
Brands like Liquid I.V. are leading the charge, backed by a surge in consumer demand and slick marketing campaigns.
In fact, Liquid I.V. alone has quadrupled its sales over the past four years.
But not everyone is impressed.
A Cardiologist Weighs In on the Trend
Dr. Elizabeth Klodas, a Minnesota-based cardiologist, told DailyMail.com that she believes many of these products are more hype than help.
She even goes as far as calling electrolytes a “fad,” adding that most mixes are overpriced and loaded with ingredients we don’t really need.
“I couldn’t even find the nutrition facts easily on Liquid I.V.’s own website,” she said.
She eventually had to check a retailer’s page to see what was actually inside one of the sugar-free packets — and what she found raised a few red flags.
What’s Actually in These Powders?
According to Dr. Klodas, each serving of the sugar-free Liquid I.V. contains around:
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500mg of sodium (that’s about a quarter of your daily allowance),
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375mg of potassium (only about 10% of the daily recommended intake),
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Various B vitamins (like B6 and B12),
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Vitamin C, and
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Allulose, a zero-calorie sweetener.
For the $1.50 price tag per packet, she questions the value: “You could get the same amount of sodium from less than a quarter teaspoon of regular table salt — for free.”
Concern Over Sweeteners and Additives
One ingredient that caught Dr. Klodas’ attention is allulose, a non-nutritive sweetener found naturally in tiny amounts in some fruits.
While not considered dangerous, she notes that allulose hasn’t been approved in Europe due to a lack of long-term human safety data.
Other variations of Liquid I.V. also include cane sugar and different combinations of additives like caffeine (for energy), zinc and extra vitamin C (for immunity), melatonin (for sleep), and even a kid’s version — which is basically a half-dose of the adult mix.
Electrolytes 101: What Are They and Do You Need Them?
Electrolytes are not new. They’re just minerals — like sodium, potassium, calcium, and magnesium — that help regulate fluid balance, muscle contractions, and nerve function.
When mixed with water, they carry an electrical charge that helps the body function.
Yes, they’re essential — but most people get enough from a balanced diet rich in fruits, veggies, nuts, and seeds.
The Truth About Everyday Use
So do you really need to sip electrolyte water every day?
Dr. Klodas says no — unless you’re doing intense workouts or losing a lot of fluids through sweating.
“For the average person, it’s just unnecessary,” she said.
“People are being sold something they don’t really need but are made to feel like they do.”
And instead of paying for a fancy powder, she points out that you can get more potassium from a single banana — which costs about 25 cents and also provides fiber and natural sugars.
Fitness Experts Echo the Sentiment
New York personal trainer Natalya Alexeyenko agrees.
She thinks the promise that electrolytes give you “energy” is misleading.
“They don’t have calories,” she explained.
“Yes, they support muscle and nerve function, but for light exercise, plain water is more than enough.”
She also cautioned against some products that are high in added sugars or artificial ingredients, suggesting people should look for cleaner options with a better balance of minerals and fewer additives.
But Electrolytes Do Have Their Place
Not all experts are dismissive. Dr. David Goldfarb, a nephrology director at NYU Langone Health, said that in certain situations — like heatwaves — electrolyte replacement can be vital.
“Sodium is key during high heat,” he explained.
“Losing too much through sweat can reduce blood plasma levels, which in turn affects blood pressure and kidney function. Water alone doesn’t solve that.”
He noted that products like Gatorade, Liquid I.V., and Pedialyte can be helpful in these cases — particularly when sodium is combined with a bit of glucose to help the body absorb it better.
So, Is It Worth It?
For most people, probably not. Electrolyte powders aren’t harmful, but they’re not magic either.
And unless you’re an athlete training hard or dealing with serious dehydration, you could be spending a lot on something you simply don’t need.
“A glass of water, a banana, and maybe a little pinch of salt,” says Dr. Klodas. “That’s more than enough for the average person — and a whole lot cheaper.”
