A good rule of thumb is to start with one serving and see how it feels. If you are tired, have cramps, or feel discomfort, increase your intake to two or three servings a day. Drinking too much water with electrolytes causes too much potassium, leading to muscle weakness and abnormal heart rhythms. Instead, drink a combination; hydrate with regular water before exercising and drink water with electrolytes during and after.
Avoid drinking more than 1 liter of electrolyte water per hour to give your kidneys a chance to get rid of any excess. Some sports drinks, gels, and candies can restore electrolyte levels, such as sodium and potassium, during and after exercise. They can also help the body retain water. Drinking too much water without enough electrolytes can lead to hyponatremia, a dangerous condition caused by low levels of sodium in the blood.
Replacing electrolytes through sports drinks helps replenish mineral losses, but electrolytes also help you get the most out of water, which is the key to proper hydration. In the most serious cases of electrolyte shortages, health professionals can administer the electrolyte orally or by intravenous drip. And, as always, make sure you drink enough water throughout the day along with your electrolyte drinks. For example, high-intensity sports, such as soccer, or endurance exercises, such as marathons, require more electrolyte drinks than low-intensity activities, such as walking or light jogging.
In addition, drinking a moderate amount of a sports drink during or after any type of effort or exercise can help limit the effects of electrolyte loss through sweat. When electrolyte levels are too low, it's important to consume foods and beverages that contain high amounts of that electrolyte. Especially for endurance athletes, consuming electrolytes is important because researchers found that only one percent of the study population consumed the recommended values of all electrolytes. While maintaining a healthy diet is one way to achieve this, it's often necessary to take supplements with electrolyte drinks to make sure you're getting enough.
For example, if you sweat a lot, you may need to drink an electrolyte drink before, during, and after exercising. Another great option to get the electrolytes you need are electrolyte pills, which are easy to take and very portable. Many electrolyte drinks available on the market contain a lot of sugar and artificial ingredients, so if you're looking for a healthier option, there are great sugar-free options. Because there are so many options available and some people are more active than others, you might be wondering how many electrolyte drinks you should drink each day.
