Do Hydration Supplements Really Work? Everything You Need to Know

It’s no secret that engaging in exercise initiates fluid loss through your body’s sweating response, but far too little attention is paid to how important it is to rehydrate quickly if you want to avoid compromising the overall quality of your workout.

Approximately 60 percent of your body weight consists of water, and sweating can lead to a rapid, temporary loss of some of that body weight, disrupting your body’s fluid balance, which can compromise your workout in a startling way. When you truly think it through, it’s understandable that your body would suffer from a sudden loss of the very substance that contributes so substantially to its proper functioning.

The fact of the matter is this: If you don’t do everything you can to avoid dehydration, your athletic performance is going to dip dramatically, and if you press onward while in a state of sustained dehydration, you can severely damage your overall health, let alone ruin your workout.

Taking that into consideration, there’s an obvious advantage to identifying the fastest way to hydrate, and that’s the pursuit that spawned the rise of hydration supplements.

Not only do these products promise to replenish lost fluids, but they also aspire to help yourehydrate fast in comparison to drinking more water or another beverage that isn’t tailored to helping you achieve your hydration needs.

So what exactly is a hydration supplement?

More to the point, how do you differentiate between a sports drink, a hydration supplement, and full-blown oral rehydration therapy?

The answer to these questions will help you establish the guidelines for where to turn when you need more fluids during an intense workout, where to reach when you need to rehydrate fast, and how to determine when you actually need to seek medical attention for an unmanageable bout of dehydration.

What Are Hydration Supplements?

At its core, a hydration supplement is defined as a product that contains important electrolytes, specifically crafted to ease or cure dehydration in your body.

This definition applies to several types of supplements, including powders, tablets, and fully mixed drinks. As long as the stated purpose of the electrolyte supplement is to remediate moderate or severe dehydration, it qualifies as a hydration supplement.

In terms of general purpose, hydration supplements address dehydration in ways that general water intake or water-rich foods simply can’t.

This is because hydration supplements specifically boost the quantity of key nutrients—electrolytes—that are nearly as important as water for alleviating dehydration symptoms and maintaining adequate hydration levels.

Difference with Sports Drinks

Many people will incorrectly credit popular sports drinks with being hydration supplements in their own right, but there’s a clear distinction between the two.

While sports drinks can help rehydrate, they are more closely linked with total energy replenishment during workouts. Sports drinks typically contain added sugar to provide a carbohydrate source for an energy boost, whereas hydration supplements focus on restoring electrolyte levels like sodium, potassium, and magnesium.

This difference is crucial because sports drinks don’t provide as much electrolyte content as hydration supplements and are also loaded with extra calories and sugar.

The Core Ingredients of Hydration Supplements

The specific electrolytes that are commonly included in oral rehydration solutions are sodium, potassium, magnesium, and chloride.

While there are other electrolytes that might be included, these are routinely featured due to their significant roles in restoring fluids and treating dehydration.

• Sodium: As one of the two ingredients in table salt, sodium is vital for maintaining fluid balance, regulating blood pressure, and preventing muscle fatigue during high-intensity exercise.

• Chloride: The other key ingredient in salt, chloride, helps with oxygen transportation between cells and fluid absorption in the small intestine, crucial during heat exhaustion or after intense exercise.

• Potassium: Many cases of mild dehydration stem from a shortage of potassium, which works with sodium to move fluids in and out of cells. Without sufficient potassium, drinking more water may not effectively reduce dehydration, especially after high-intensity workouts.

• Magnesium: Though not as central as the above electrolytes, magnesium is essential for moving fluids throughout the body. It also helps alleviate issues such as muscle fatigue and can prevent irregular heartbeat after strenuous activities.

Do You Need Hydration Supplements for Everyday Use?

Under normal circumstances, a non-athletic person with a balanced diet probably doesn’t need hydration supplements. Drinking enough water throughout the day usually suffices to maintain fluid levels.

However, during prolonged workouts or high-intensity exercise, simple hydration may not be enough, and replenishing lost electrolytes becomes critical. Hydration supplements are particularly beneficial in situations where sweating causes a significant loss of key nutrients like sodium and potassium.

In a study involving active men and women, the use of a hydration supplement resulted in athletes producing less urine and retaining fluids more easily [2].

Hydration Supplements for Athletes: Do They Improve Performance?

There is scientific evidence that hydration supplements help athletes stay hydrated and rehydrate faster during intense exercise. Studies show that fluid losses exceeding 2% of body weight can cause a significant dip in performance[1], and the use of electrolyte supplements can help retain fluids more efficiently.

Hydration supplements also help lubricate joints, preventing friction during high-intensity workouts, and can delay symptoms like muscle fatigue or even heat stroke.

Are Hydration Supplements Safe?

In general, hydration supplements are safe when used correctly. However, taking too many electrolytes without enough water can lead to an imbalance. Consuming too many electrolytes can cause issues like irregular heartbeat and even kidney problems.

Popular Hydration Supplements Reviewed

1. Transparent Labs Hydrate: Offers a balanced blend of electrolytes (sodium, potassium, magnesium, chloride) without added sugars or artificial coloring. Perfect for athletes and those who want to stay hydrated without unnecessary calories.

2. Liquid I.V. Hydration Multiplier: Provides a high dose of electrolytes with added sugar for endurance athletes.

3. Nuun Sport Hydration: A reduced-sugar option, great for everyday use or light workouts.

4. LMNT Zero-Sugar Electrolytes: A zero-sugar option, excellent for those following low-carb or ketogenic diets, though it may need to be paired with a carbohydrate source to aid electrolyte absorption.

5. Ultima Replenisher: Best for casual hydration, providing a balanced mix of electrolytes with lower sodium content than others.

When Should You Use Hydration Supplements?

Hydration supplements are most effective during and after:

• Intense exercise

• Heat exhaustion

• Illnesses that cause fluid loss (e.g., vomiting, diarrhea)

• High altitude

• Older age when fluid levels become harder to regulate [3]

DIY Hydration: Can You Make Your Own Hydration Drink?

While you can mix your own electrolyte drink using ingredients like sodium, potassium, and magnesium from coconut water or maple syrup, it can be hard to balance the exact ratios of electrolytes needed for optimal hydration. Premade hydration supplements are generally more effective.

Conclusion: Are Hydration Supplements Worth It?

In most cases of mild dehydration, simply drinking water is enough. But for athletes, people engaging in high-intensity workouts, or those working in extreme environments, hydration supplements can be a game changer, helping you replenish fluids and prevent muscle fatigue, heat exhaustion, and other issues caused by dehydration.

References:

1. Naghii MR. The significance of water in sport and weight control. Nutr Health. 2000;14(2):127-32. doi: 10.1177/026010600001400205. PMID: 10904937.

2. Pence J, Bloomer RJ. Impact of Nuun Electrolyte Tablets on Fluid Balance in Active Men and Women. Nutrients. 2020 Oct 2;12(10):3030. doi: 10.3390/nu12103030. PMID: 33023276; PMCID: PMC7600513.

3. Li S, Xiao X, Zhang X. Hydration Status in Older Adults: Current Knowledge and Future Challenges. Nutrients. 2023 Jun 2;15(11):2609. doi: 10.3390/nu15112609. PMID: 37299572; PMCID: PMC10255140.