Are you looking for sugar free electrolytes drinks because the marketplace is filled with non-sugar-free ones?
If you are familiar with electrolytes, you have probably heard the same old spiel. Electrolytes are for athletes and working out. Gatorade is a great source of electrolytes. The list goes on and on.
Although I have talked about electrolytes before on the blog, I think it is still a concept that most people are relatively unfamiliar with or dismissive of.
So today we are going to dive further into the world of electrolytes. I am going to explore some different misconceptions surrounding electrolytes as well as suggest my favorite sugar-free blends. This is one you don’t want to miss.
Sugar Free Electrolytes Drinks (and common electrolyte misconceptions)
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Electrolyte Recap
Electrolytes are minerals that help your body to function properly. They are usually salts that help to carry charges and signals through your nervous system and muscular system.
They also are responsible for maintaining your body’s homeostasis, or balanced state. This state helps our body function at its optimal point, without disease or illness.
Some of electrolyte’s most important roles include:
Common electrolytes include minerals such as calcium, chloride, magnesium, potassium, and sodium. These electrolytes are essential to the body, meaning we can not make them ourselves and we need to get them through diet or supplementation.
Misconceptions of Electrolytes
While electrolytes are incredibly useful, I have found that many people, myself included, do not fully understand their purpose. It can be easy to fall victim to some of the health ideas online, which can often be misleading.
Let’s take a look at a few.
MYTH #1: ELECTROLYTES ARE ONLY FOR ATHLETES
While electrolytes are incredibly helpful for athletes to take electrolytes, their use does not stop there.
Of course, they are helpful with exercise, as our body sweats out salts and other necessary electrolytes when working out.
Electrolytes also prevent dehydration, which is relatively common with high-intensity workouts. They also can enhance energy levels by making neuronal firing more efficient.
However, electrolytes are for EVERYONE, not just for those participating in strenuous exercise.
Electrolytes are safe to take daily for most individuals without heart disease or kidney issues. (Of course, if you think you may fall into this category, consult your doctor first.)
They help to optimize proper hydration levels throughout the body and move water so that it goes where it is needed. This is extremely beneficial for everyone, regardless of activity level.
MYTH #2: GATORADE IS THE WAY TO GO
I don’t want anyone to think that I am a Gatorade hater, but I personally do not find them to be beneficial. They are packed full of added sugar, artificial colors, natural flavors, and artificial ingredients that I find best to avoid altogether.
Electrolyte sports drinks like Gatorade, Liquid I.V., and Body Armor can all help you reach your electrolyte levels, but not without consequence. These sugary drinks will quickly provide you with some short-term energy, but it is common to see a sugar crash a couple of hours later.
Of course, if this works for you and your routine, feel free to go at it. It truly is not bad for you in moderation, just not my personal hydration drinks favorite.
MYTH# 3: ELECTROLYTES CAN REPLACE WATER
While electrolytes can help to optimize your water intake, they certainly aren’t a substitute for water itself. Drinking more electrolytes does not mean your body needs less water, it simply helps with the movement of water throughout the body.
Even while taking electrolytes, you still need to be aiming for about 6-8 glasses of water a day.
For a more accurate estimate, aim to drink about half of your weight (lbs) in ounces of water. If you are an athlete or regularly engage in intense exercise, you may need to bump up this value a bit.
So What’s the Issue with Electrolytes?
If electrolytes are so great, why aren’t we chugging them all of the time?
There are several reasons.
1. Too much of a good thing can be a bad thing
As with anything, overdoing it on electrolytes can be bad for you. Too much of these electrolytes can cause issues with your heart, kidneys, bones, and muscles.
If you start feeling dizzy or nauseous after taking electrolytes, it may be best to back off on the amount you are taking. One serving a day should be suitable for most individuals.
2. Salt can be hard on the heart
Too much salt CAN be hard on the heart and potentially cause higher blood pressure.
However, the exact amount of salt that is safe to consume each day is under constant debate. The Dietary Guideline for Americans currently recommends less than 2,300 mg of sodium per day.
However, some individuals may find success with more or less sodium than the recommended amount.
Make note: The founder and created of LMNT, Robb Wolf, has done extensive research on sodium over the years since it’s gotten such a bad rap. He details his findings via two great articles that I wanted to be sure to share with you for further reading:
Remember, my goal with A Gutsy Girl is to give you all sides of a coin so you (and your doctor) can make the best decisions for your health.
Also remember that you don’t have to automatically assume that the FDA and the WHO are always the end-all, be-all.
In fact, if I did that throughout my gut-healing journey, I would never have arrived at the “health” place I am today. I’m just sayin’….
3. Can be high in sugar and other added ingredients
Most electrolyte beverages have way too much sugar to be promoted as a “health drink.” Excess sugar consumption is not only bad for your heart, but it also is particularly bad for us Gutsy girls.
High sugar intake levels feed the microorganisms in our guts and can cause an overgrowth of bacteria, fungi, or parasites. This can lead to increased GI distress and other long-term issues. It can also cause a spike in blood sugar levels, which can result in long-term organ issues.
All in all, it’s best to cut back the sugar.
SOURCE: HERE
So Is It Worth It?
It is 100% worth taking electrolytes, as all of these potential issues have easy fixes.
If you are highly concerned about potentially overdoing it on electrolytes, you can turn to food sources first.
This is a surefire way to make sure you aren’t consuming them in excess, but you may find yourself still coming a bit short of your daily needs.
Some of the highest electrolyte containing foods include:
- Leafy greens such as kale, spinach, and broccoli
- Nuts such as almonds, peanuts
- Variety of fruits such as oranges (also a great source of vitamin C), bananas, strawberries
- Dairy products such as milk and yogurt
- Animal products such as turkey and chicken
All of these are great sources of electrolytes that can be helpful for optimizing electrolyte intake. Simply focusing on a more balanced diet, including a variety of different plants and protein sources, can help to increase electrolyte balance within the body.
Another option is to find high-quality electrolyte blends without all the added junk. These help to promote proper hydration with less sugar and no added ingredients. You can add these to your daily diet and easily reach your body’s needs.
Best Sugar-Free Electrolyte Drink
So while I am trying not to actively harp on sports drinks, I truly believe there are better alternatives.
Some of my favorite electrolyte blends include the following:
Coconut water
Straight coconut water is a wonderful source of electrolytes and it contains only naturally occurring sugars. This is one of my favorite drinks for maintaining proper hydration throughout the day. Sipping on it or adding some to smoothies are both great ways to bump up that electrolyte consumption.
Coconut water is high in potassium, sodium, and manganese, making it a great option of any sort of physical activity or daily activities. Since it is made of all-natural ingredients, there truly is no downside to adding this into your mix.
Source: HERE
LMNT
LMNT is a brand I have raved about and for good reason.
Their products are a great option for quick sources of electrolytes and essential minerals.
While most of their products contain a little sugar in their delicious flavors, they also offer a zero-sugar option.
The raw unflavored option contains zero grams of sugar and is packed with three essential electrolytes- sodium, potassium, and magnesium.
- Sodium- helps with muscle contractions across the body
- Potassium- helps with nerve firing of nervous system
- Magnesium- promotes cognitive health as well as proper relaxation of muscles
All three of these electrolytes work in tandem and provide an extremely convenient way to encourage better full-body health. They also lack any sort of artificial sweeteners, which makes them a staple in my own house.
My FAVE, by far! Also, I’m a HUGE fan of the fact that they have an UNFLAVORED variety, 100% sugar-free.
How To Drink Sugar-Free Electrolyte Blends
The best thing about finding sugar-free electrolyte blends and drinks is that they often have little to no flavoring.
This means that you can add them to virtually anything!
And when I say anything, I truly mean anything.
Here are some of my favorite ways to include them into my everyday routine:
- BY FAR my PERSONAL FAVE == ADDING to my morning cup ‘o coffee
- adding them to plain water or a water bottle
- adding coconut water to smoothies or in coffee
- adding LMNT packets to oatmeal or chia seed pudding
- adding electrolyte blends into a greek yogurt parfait
- mixing them into sauce and serving with pasta
- mixing them into natural fruit juice
Raw, Unflavored LMNT
A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet.
As you can see, the options are truly limitless with these blends. Each of these are a great example of an easy way to get those minerals in, even at mealtime!
I hope you enjoyed today’s topic on electrolytes and reformed your own opinions around these helpful minerals.
Let me know if you have any questions below!
If you liked this post, you might also enjoy:
- LMNT Ingredients (What do Electrolytes Have to Do with the Gut?)
- Three Day Detox Plan {a gut reset without feeling miserable}
- Habit Tracker Bullet Journal {printable}
Xox,
Janie
Janie Greene is
