Electrolyte Drinks - Fuel Your Day Without the Pitfalls
Electrolytes are essential for bodily functions like muscular contractions, hydration and energy production, making electrolyte drinks a popular and growing go-to for athletes, busy parents and anyone seeking a quick boost.
However, many commercial electrolyte drinks contain artificial sweeteners, like sucralose and acesulfame potassium, which have been linked to negative health outcomes. Here, we’ll explore why it’s wise to avoid these artificial ingredients, highlight their potential side effects and suggest healthier, naturally sweetened alternatives that offer effective hydration without the risks.
Why Avoid Artificial Sweeteners?
Artificial sweeteners, specifically sucralose and acesulfame potassium, are often added to electrolyte drinks for a sugar-free appeal. However, research suggests these ingredients can come with serious drawbacks. There are other sweeteners to look out for, but these are the two most commonly seen.
Sucralose - Known by the brand name Splenda, sucralose is a chlorinated artificial sweetener. Some studies suggest that sucralose can negatively affect gut health by disrupting the microbiome, potentially leading to digestive issues like bloating or gas. Additionally, sucralose has been observed to generate potentially toxic compounds when heated, which can affect cellular function.
Acesulfame Potassium (Ace-K) - Ace-K is often used in conjunction with sucralose to create a more balanced sweetness. However, studies have shown that it may disrupt metabolic processes and lead to glucose intolerance. Some animal studies even point to a potential for Ace-K to affect cognitive functions, though more research is needed in humans.
Healthier Alternative Sweeteners
For those seeking a naturally sweetened electrolyte drink, there are several options that avoid the pitfalls of artificial ingredients while still delivering the electrolytes and flavor. Here are some natural sweeteners that blend well into electrolyte drinks without spiking blood sugar or causing digestive distress.
Stevia - This plant-derived sweetener has zero calories and is an excellent option for people looking to avoid sugar spikes. Stevia is stable under heat and easy on digestion, with minimal impact on insulin levels.
Allulose - This rare sugar has the taste and texture of sugar but is virtually calorie-free. Studies show it doesn’t spike blood sugar or insulin levels, making it ideal for diabetics and others managing blood sugar concerns.
Xylitol and Erythritol - Both are sugar alcohols that provide sweetness without raising blood glucose. Erythritol is known for being easy on digestion, while xylitol offers a slight cooling effect, which can be refreshing in a drink. Note that some people may experience digestive issues if consuming large quantities of these, so it’s best in moderation.
Honey and Maple Syrup - For those who prefer natural sugars, honey and maple syrup add sweetness along with minerals and antioxidants. Honey offers antibacterial properties and has a lower glycemic index, while pure maple syrup includes beneficial minerals like manganese and zinc, which also support immune function.
Safer Electrolyte Drink Alternatives
For a refreshing, naturally sweetened electrolyte drink, look for brands that prioritize clean ingredients and contain the sweeteners listed above. Here are some safe options.
Myoxcience (with creatine) - this company has a super clean source of mineral salt (Redmond’s Real Salt) along with 2.6g of creatine. Creatine is having a BIG moment in the natural health world for it’s positive benefits on cognition and helps muscle hold hydration longer. This is a great 2 for 1 option!
Taylor Dukes Wellness - we JUST got some of this into the office with a tip from one of our patients (thanks Carliss!) … and it’s seriously addicting. Taylor uses coconut water powder, and powdered extract from the actual fruit of choice instead of natural flavoring and the results are better than expected!
LMNT - This brand provides a range of electrolyte powders with no sugar. It uses stevia as a sweetener and is particularly popular with athletes for its potent blend of sodium, potassium, and magnesium content. Their recent release in a can with a little bubbly is awesome. However, inside their “natural flavoring” has been found to a much higher than expected level of maltodextrin, which is sourced from corn and can spike blood sugar levels for some individuals, learn more from Mike Mutzel on the topic.
Redmond's Re-Lyte - Redmond’s is a great company, sourcing mineral salt from Utah’s ancient sea bed Great Salt Lake. It’s verified and tested to be free from pollutants and added ingredients and rich in the beneficial trace minerals. This company has some fun and unique flavors like Mojito, Salty Palmer and Pina Colada!
Nuun Sport - Nuun’s effervescent electrolyte tablets are sweetened with stevia and offer a balanced electrolyte profile. They’re portable, low-calorie, and provide clean hydration without the addition of sugar or artificial ingredients.
DIY Electrolyte Drinks - Making an electrolyte drink at home can be as simple as combining purified water with a pinch of mineral salt, a splash of fresh lemon or lime juice and a bit of honey or maple syrup. You can adjust the sweetness and flavor to taste, ensuring a refreshing, natural electrolyte boost. Our favorite types of mineral salt include Redmond’s Real Salt, Himalayan Salt and if you want to splurge, try Baja Gold! If you’d like to keep it simple, coconut water (how to choose the cleanest coconut water from Food Babe) and bone broth are also excellent sources of quick hyrdation.
Others - there is a HUGE growing market for electrolytes right now and it’s so much fun to have options. Again, make sure you read ingredients and watch for both sugar and the artifical sweeteners lurking around! Here are a couple more options that are clean - Ath Sport, Water Boy, Saltt, Just Ingredients, Buoy Hydration Drops (these are not super potent).
Final Thoughts
Choosing an electrolyte drink without artificial sweeteners helps avoid potential risks like gut health disruptions and glucose intolerance, while still allowing you to stay hydrated and energized.
Opt for options sweetened with stevia, allulose, or even a hint of natural honey or maple syrup to keep your day fueled in a healthy way. By making these choices, you’re not only supporting your hydration but also prioritizing long-term wellness.