How much electrolyte is too much electrolyte?

As a triathlete who lives and trains in Mumbai, India, where temperatures often exceed 90 degrees Fahrenheit and humidity is through the roof, I have to pay special attention to electrolyte replenishment. It’s not that hard to remember, thanks to the endless list of electrolyte companies that partner with influencers and advertise across all mediums.

But a few weeks ago, I found myself reading the fine print on a stick of Liquid IV (the one to put off getting on the trainer for a three-hour ride) and giggling at the recommendation to only take one stick a day. Like many athletes, I regularly drink two, three, or even four electrolyte bottles on long endurance days.

So, how many electrolytes are too many? Are we harming ourselves by exceeding the daily recommended amount of salt? I chatted with Alyssa Palladino, MS, RDN, LD, CPT, an Atlanta-based registered dietitian nutritionist and avid runner who regularly works with endurance athletes.

Why replenishing electrolyte stores is so important

No matter how much (or how little) you train, electrolytes are non-negotiable. That’s why the federal government recommends minerals such as sodium, potassium, chloride, magnesium, calcium and phosphate, all of which fall under the category of electrolytes because they have an electrical charge, Palladino explained.

If you feel like you have a jolt of energy after gulping down a bottle of electrolytes, it’s no illusions. These minerals influence everything from muscle and heart contraction to regulating blood pressure, Palladino says. If your electrolyte levels drop too low, you won’t get the full benefit of the gel you’re taking, and your body’s fluid balance may be disrupted, as well as blood vessel and nerve function.

Yes, getting electrolytes through diet and supplements is important for everyone, but triathletes who sweat for long periods of time are more likely to notice the effects of electrolyte imbalance.

For everyday consumers, Palladino says there is probably no need to replenish electrolytes with over-the-counter supplements. In fact, such supplements can provide excess sodium to people who don’t exercise much. Endurance athletes, on the other hand, need to consume more electrolytes. They sweat more and place much higher demands on their body systems.

Electrolytes are not lost at the same rate, so the best brands fine-tune the composition of their products. Even if you’re not wearing a salty sweater, you primarily lose sodium through sweat, Palladino warns, and sodium deficiency affects athletic performance and safety more than anything else. This is why some products, such as LMNT and salt capsules, are distinctly salty.

Apart from sodium, potassium plays an important role in nerve and muscle contraction, and calcium is well known to be essential for building strong bones, Palladino noted. However, it is not so important to replenish them during the exercise itself.

Official electrolyte guidelines

The only time I followed the 1 stick per day instructions for Liquid IV was when I was pregnant. Like other moms, I felt it was better to be safe than sorry, even if I remained active. The federally approved DRI (Dietary Reference Intake) for each electrolyte was found to vary based on factors such as age, gender, and life stage. But Palladino points out that the difference isn’t necessarily based on weight, activity level, or health conditions such as high blood pressure.

Nevertheless, DRI provides more specific guidelines than daily intakes, which provide recommended intakes and upper limits for nutrients (these are common percentages shown on food labels). For example, the DRI for potassium is 3,400 milligrams per day for men over the age of 19, but only 2,600 milligrams per day for women in the same age group. Additionally, there are precautions to be taken during pregnancy and breastfeeding. On the other hand, your daily intake of potassium is just one number: 4,700 milligrams per day.

Endurance athletes shouldn’t limit themselves to these numbers, Palladino says. In fact, there is no magic number that describes this population. The amount and intensity of your training will affect your needs, as will your sweat rate and composition. Athletes can sweat 0.5 to 2 liters per hour, but sodium losses can be between 500 and 2,000 milligrams per liter of sweat.

Of course, as the seasons change, the way we sweat also changes. If you run long distances during the summer, you may need two doses of electrolytes. Only one may be enough during the winter.

Find the right balance of electrolytes

Now that you have a better understanding of why electrolytes are so important (and why endurance athletes need more electrolytes than the average person), we can return to the question that started it all. If there are too many electrolytes, how many electrolytes are there?

“Too much of a good thing usually stops being a good thing,” Palladino says. It is well known that excessive sodium intake and high blood pressure are closely related, and athletes are not immune to fluid retention and increased blood volume associated with high blood pressure.

Hypernatremia (too much sodium in the blood)

Not getting enough electrolytes can lead to hypernatremia, or high sodium levels in the bloodstream. Symptoms include unusually high thirst, muscle spasms, dizziness, nausea, and fatigue. In the most extreme cases, hypernatremia can cause seizures and coma.

Your body will tell you early on if you’re taking in too many electrolytes. For example, it might tell you to find the bathroom if you’re taking in too much magnesium, or it might alert you to any of the less serious signs of hypernatremia listed above. If you pay close attention to your body, you’ll be able to get back on track and have a better chance of finishing your workout or race on a high note.

If you want to really fine-tune your hydration strategy, it may be worth investing in a sweat test. The results can help you determine things like how many ounces of fluid you should drink each hour and how many milligrams of sodium you should aim for. However, keep in mind that the optimal range will change depending on conditions such as weather and diet.

Hyponatremia (a condition in which there is a lack of sodium in the blood)

Palladino cautioned that it’s not unheard of for endurance athletes to experience the opposite problem. If your water bottle only contains water, your blood levels may dilute and cause hyponatremia. No matter how concerned athletes are that the sugars in electrolyte supplements will damage their teeth, that such products are very expensive, or that they are “breaking the rules” by exceeding the RDI, hyponatremia is even worse. It can cause severe headaches, nausea, and vomiting, and in the most severe cases, confusion, seizures, and coma.

Timing your electrolyte intake

Paladino recommends replenishing your fluids and sodium before a long endurance session or race, especially if you’re dealing with hot or humid conditions. This is especially helpful for athletes who may be hesitant at the thought of drinking another bottle of electrolytes during a ride or run, as sports like triathlons put stress on the intestines.

In warmer climates, most athletes only need to worry about hydration and sodium replenishment during low-intensity training. Choosing the right hydration mix from brands like Skratch, Tailwind, Momentus, and Precision will help you replenish your carbs at the same time.

Paladino says that after training, athletes need to replenish the fluids and electrolytes they missed during the session.

A final word on electrolytes

As with many other aspects of training, racing, and eating, this age-old adage is true. “Listen to your body.” Don’t treat yourself like the average consumer. Because you aren’t (remember, less than 1% of Americans call themselves triathletes).

At the same time, don’t put a spoonful of salt in your water bottle thinking it’s for yourself. Your body gives you real-time feedback. It is your responsibility to listen to it.