Do Hydration Mixes Actually Work?
If you’re an athlete, chances are that you’ve heard of or even used hydration mixes that claim to boost hydration, such as liquid IV or Gatorade. They are meant to boost athletic performance by allowing the athlete to rehydrate more efficiently and replenish electrolytes. On the surface, this seems great. But the big question is, do they hold up to this standard, and if so, what are the best ones? In this article, we’ll take a look at some of the most popular choices.
What makes a good hydration mix?
While staying hydrated is great, there are also several factors to take into account including price, taste, and nutritional value (AKA Electrolytes).
With hydration mixes coming in at around $0.25-$1.50, price becomes a major factor. One or two servings may not break the bank but take 10-20, and all of a sudden the prices seem to jump straight up. Therefore, it is important to know what you are buying and to prioritize things that will best serve you.
Taste is another crucial factor as if the drink doesn’t taste good, well, you’re not exactly going to want to drink it. Thankfully, hydration mix companies have mostly figured this part out, so it all comes down to finding a suitable flavor.
Last but not least, a good hydration mix contains a healthy balance of electrolytes which can help boost athletic performance. In hydration mixes, you should look for the following electrolytes: sodium, potassium, calcium, magnesium, chloride, and phosphate (Often doesn’t appear on labels). To read more about electrolytes, click here!
How do hydration mixes work?
Hydration mixes predominantly use a science known as Cellular Transport Technology (CTT), a system that maximizes the sodium and glucose co-transporters in the stomach to draw in water. By creating an optimal ratio between sodium and glucose, water is absorbed at a higher rate than if it was drank by it itself, decreasing the likelihood of dehydration while also incorporating electrolytes.
What do various mixes offer?
Now that we’ve defined what an effective hydration mix is, which ones currently on the market are the best for athletes?
Liquid IV
Liquid IV is possibly one of the most well-known hydration mixes on the market. It’s wide variety of flavors (Generally regarded as being palatable) make it a favorite for many. However, in terms of functionality, it is missing calcium and magnesium, 2 crucial electrolytes that athletes need. Despite this, users have reported that they have felt that they were slightly more hydrated when exercising in dry and hot conditions. Overall, not a bad choice, but there are better options.
Ultima Replenisher
Ultima replenisher is much like Liquid IV from a flavor standpoint but also has the added bonus of containing vital electrolytes and being almost 50 cents cheaper per serving. One con for this product would be that it has less sugar which could minimize the effectiveness of the sodium-glucose cotransporters, thereby making water absorption slower.
Vitalyte
Although vitalyte may not have the largest variety of flavors, compared to other hydration mixes, it does it all. In the varieties available, vitalyte has a clean flavor that can be easily consumed. It also contains a decent amount of electrolytes which can help boost performance.
When to use hydration mixes:
Hydration mixes aren’t something you should be having on a daily basis just to have them. Because of the sugar and sodium content in many of these products, it is best to reserve them for times of exercise or when you know you will be sweating a lot. That way, the electrolytes found in these mixes can help replenish the ones lost in the sweat and boost hydration as water is simultaneously consumed.
Conclusion:
At the end of the day, hydration mixes are a great tool to help give you that extra edge during exercise but are not meant to replace being properly hydrated by drinking enough water. Just like you wouldn’t wear soccer cleats to school or work, hydration mixes aren’t meant to replace water. They should be used appropriately and with moderation. As a general disclaimer, the information provided here is for educational purposes only. Your health and wellness is unique to you, and the services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis, or treatment plans. For personal advice, please consult with a medical professional. Specifically for this article, we are not endorsing any of these products but simply chose them to provide readers with a general understanding of the types of products included in hydration mixes. We are not affiliated with any of these companies.
Sources:
“Do-Hydration-Multipliers-Actually-Work.” Texas Health Resources, www.texashealth.org/areyouawellbeing/Staying-Fit/Do-Hydration-Multipliers-Actually-Work#:~:text=These%20powders%20use%20a%20science,stomach%20while%20pulling%20water%20along. Accessed 15 Jan. 2024.
Handley, Casey. “10 Best Hydration Mixes & Electrolyte Powders of 2024.” CleverHiker, 12 Jan. 2024, www.cleverhiker.com/hiking/best-hydration-mixes/.
“Liquid I.V. Review 2023: A Dietitian’s Experience and Opinion.” Healthline, Healthline Media, www.healthline.com/nutrition/liquid-iv-reviews#ingredients. Accessed 15 Jan. 2024.
