Beverages and electrolyte powders are increasingly popular, not only in sports but also in daily life. Many people use these products to replenish water or after exercise. However, experts warn that supplementing electrolytes not according to needs can have adverse effects on health.
According to Dr. Vikranth Reddy, a nephrology expert at CARE Hospital in Hyderabad (India), electrolytes are minerals such as sodium, potassium, magnesium, calcium and chloride, which play an important role in maintaining fluid balance, supporting nerve and muscle activity, and regulating blood pressure. However, supplementing more than the body needs does not mean bringing more health benefits.
Usually, electrolytes need to be supplemented when the body loses a lot of fluid due to prolonged exercise, heavy sweating, diarrhea, vomiting, fever or dehydration. Meanwhile, many healthy people today still use electrolyte drinks regularly even though they do not really need them.
One of the most worrying issues is excess sodium. Many commercial electrolyte products contain quite high levels of sodium. When combined with a salt-rich diet from processed foods, fast food, or packaged foods, the amount of sodium ingested can exceed the body's needs.
Consuming too much sodium can cause the body to retain water, increase blood pressure and create additional burden on the kidneys. This is especially noteworthy in people with high blood pressure, cardiovascular disease, or kidney disease.
In addition, electrolyte abuse can also cause symptoms such as bloating, nausea, abdominal pain or diarrhea. Magnesium in excess can increase the risk of digestive disorders, while too high potassium levels can affect heart activity, especially in people with impaired kidney function.
Experts also emphasize that the kidneys have the ability to effectively regulate electrolyte levels in the body. When continuously supplementing minerals that the body does not need, the kidneys must work harder to maintain balance.
For the majority of healthy people, filtered water is usually enough to replenish fluids after workouts of less than an hour. Electrolyte supplementation is usually only necessary when exercising at high intensity for a long time, working outdoors in hot sunny conditions, or sweating a lot for a long time.
Some groups need to be especially careful when using electrolyte products, including people with kidney disease, high blood pressure, uncontrolled diabetes, liver disease or heart failure. In these cases, self-use can worsen the mineral imbalance in the body.
Electrolytes play an important role in health, but only benefit when used according to needs. For most healthy adults, a balanced diet and drinking enough water often provide the necessary amount of electrolytes for daily activities.
