Electrolyte Powder: The Truth May Surprise You

Feeling sluggish or lightheaded? Experiencing muscle cramps and headaches? Well, you might be dehydrated and could use some electrolyte powder.

Let us explain… Did you know that 75% of Americans are chronically dehydrated? Chronically! And that’s not even the worst of it… Dehydration is considered one of the most frequent causes of hospital admission. Do you know what that means?

If you’re not properly hydrated you could be at risk for heatstroke, digestive problems, fatigue, and poor immunity. And the risk is even higher if you're an athlete or an active person.

So, all I need to do is drink more water, right?” Well, not exactly… Water should always be your go-to choice for rehydration, but sometimes you could use something that packs more of a hydration punch that restores healthy electrolyte levels… Sometimes you could benefit from an electrolyte drink mix.

Now, before we jump into what key nutrients electrolyte powder or electrolyte replacement powder packets are, we need to discuss something far more important…

electrolyte powder - Tailwind Nutrition

Why Electrolytes Are Important

You know the phrase, “everything is connected”? Well, it’s true, especially when it comes to the human body and electrolytes.

For example, you wake up in the morning and you do a long body stretch while still lying down. You know what we’re talking about… You stretch your arms way above your head and your legs as far down the bed as you can, like someone is physically pulling you from one end to the other at the same time.

Suddenly, you STOP! A wave of panic and pain rushes over your body as you quickly try and massage your calf to help free it from a muscle cramp, otherwise known as a Charley Horse. That, my friend, is often a result of low magnesium, potassium, and/or calcium in the blood. In other words, your body isn’t quite hydrated.

You see, electrolytes are important because they are essential minerals that our body needs to function properly. We’re talking basic functions like muscle movements, brain, and nervous system communication, and keeping your body properly hydrated. Without electrolytes, you’d stop functioning and your heart would stop beating.

How Do Electrolytes Work?

In a nutshell, electrolytes work by directing water to the parts of your body that need it most. They also control your fluid and water balance, transport nutrients to your cells, help move waste and toxins out of your cells, regulate your body’s acidity and blood pH levels, support proper muscle contraction/function, and help rebuild damaged tissue.

Yep, electrolytes have a lot of jobs… And now you can see why your heart would stop working if you didn’t have them. Of course, your heart is one of the most important muscles in your body, and without electrolytes, it wouldn’t have the proper contractions it needs in order to beat properly.

But is it possible to have too many, or too few, electrolytes?

Electrolyte Imbalance Effects On Your Body

Here’s the thing: not having enough electrolytes, or having too many electrolytes, can really disrupt your normal bodily functions. In fact, it can even lead to life-threatening complications.

The main electrolytes found in your body include:

  • Sodium
  • Potassium
  • Magnesium
  • Calcium
  • Chloride
  • Phosphate
  • Bicarbonate

If a particular electrolyte is out of balance, it usually determines what symptoms you’ll feel.

For example, having too much, or too little, sodium, potassium, and chloride can actually kill you. In fact, did you know that large doses of potassium chloride are used in executions to cause cardiac arrest? Crazy!

Nevertheless, having the wrong ratio of electrolytes can lead to the following symptoms:

  • Light-headedness
  • Fatigue
  • Irregular heartbeat
  • Muscle cramping, spasms, and weakness
  • Headaches
  • Confusion
  • Loss of appetite
  • Constipation
  • Mood changes
  • Dry mouth
  • Stomach pain
  • Twitching
  • Etc.

In more severe cases, electrolyte imbalances can lead to seizures.

What Causes Electrolyte Imbalance?

More often than not, electrolyte imbalances are caused by dehydration. Especially if you’re sweating a lot, vomiting due to illness, or having diarrhea. For these reasons, you must replenish your fluids, because you’re losing a lot of them.

In fact, when you’re sweating, you can easily lose anywhere from 2% to 6% of your overall body weight. And if you’re not careful, by not rehydrating, you can experience the beginning symptoms of electrolyte imbalance.

Other causes of electrolyte imbalance are certain medications, taking laxatives or steroids, having a rare high pH in your blood, or simply not eating or drinking enough liquid.

So, how can you balance or replace electrolytes naturally?

The first step to naturally maintain your electrolyte balance is eating a balanced diet that’s rich in leafy greens, vegetables, fruits, grains, and protein.

The next step is to stay hydrated! In fact, the best way to replace electrolytes is through hydrating with electrolyte powders.

What is Electrolyte Powder?

Call them what you like: Sports drink powder packets, sports hydration powder, electrolyte drink mix, or a hydration multiplier. They all contain essential electrolytes the body craves and needs.

In other words, electrolyte powder is exactly what you’d expect: Essential electrolytes in powdered form.

You simply take the powdered electrolyte drink mix or powdered sports drink blend and add it to a bottle of water. This allows you to replenish the electrolytes you lose through intense workouts, rigorous athletic performances, or after a severe bout of sickness (like vomiting and diarrhea).

electrolyte powders - Tailwind Nutrition

Health Benefits of Electrolyte Powder

Listen, we LOVE water! But sometimes water doesn’t always do the trick because it usually doesn’t contain significant electrolytes. In those cases, you need electrolyte packets for your water. And believe it or not, those good electrolyte powder packets offer a world of benefits for your body.

Increases Energy

Training for a triathlon? Conditioning for a basketball game? Or taking on a new strenuous exercise challenge? You may want to consider a powder drink mix with electrolytes.

You see, the combination of rigorous physical activity, exposure to heat, and little to no breaks can be a recipe for dehydration. And since you can’t drop everything and eat a heavy nutrient-rich meal, you can easily rehydrate with an electrolyte water mix.

Electrolyte sports drink powders help replenish the nutrients, minerals, and fluids that you lose when you sweat like a maniac, thus giving your body a boost of energy to perform sustainably, at a higher level.

Supports Better Sleep

Could you use better sleep? (Most people can.) As it turns out, calcium, potassium, and magnesium have all been associated with improved sleep.

In fact, several studies show a strong link between insomnia and reduced calcium, potassium, and magnesium. This means if you're physically active on a daily basis, especially if you’re an athlete, replenishing those essential electrolytes with an electrolyte supplement powder can help you achieve a more restful night's sleep.

Boosts Immunity

Staying hydrated is essential for our body to transport the proper nutrients found in our bloodstream. It also allows us to detox from the daily toxins we expose our body to on a daily basis. But sometimes water isn’t enough, especially if you’re an extremely active person, an athlete, or enduring a really bad stomach bug.

Adding electrolytes in powder form to your water can ensure that your body is staying properly hydrated throughout the day.

In cases of stomach sickness or viruses, you may need more than water to stay hydrated, especially if vomiting and diarrhea occur. Consider using sugar-free electrolyte packets to help replenish the nutrients you’re losing.

Improves Cognition and Muscle Function

Low levels of electrolytes can wreak havoc over your mood, memory, and cognition. For example, having too much sodium can cause brain swelling, but not having enough could cause your brain to shrink. Both are bad and both mess with your cognition. The key is to find the right balance.

If you’re an athlete or a highly active person, you need to be sure that you're consuming enough electrolytes through your diet to maintain that balance. But sometimes, our diets don’t provide the nutrients and electrolytes we need to endure some of the crazy activities we engage in. For those reasons, we need electrolyte water packets.

Powder electrolyte drinks offer sodium, calcium, phosphate, and magnesium which all have profound effects on our mood and cognition. But they have effects on our muscle function as well

You see, one reason athletes suffer from muscle spasms or cramps so often is because their body needs more magnesium, potassium, and calcium. If you want to improve your muscle contractions, then it’s up to you to consume enough electrolytes through your diet and powder supplements.

Reduces Anxiety and Stress

Now, speaking of mood… There are a few interesting studies that found that “A combination of electrolyte and water most successfully prevented an increase in hostility and anxiety, while attention and working memory benefitted.”

In other words, researchers found that “water alone does not efficiently replace lost fluid…”, especially sodium. And if there’s one thing we know about sodium, it’s the number one electrolyte we lose most of through our sweat. But what you might not know is that sodium has a great effect on both our mood and our hormones.

Not having enough sodium can throw us off our game and into an unpleasant, anxious mood. Magnesium also plays a huge role in our body's natural stress response.

Maintaining proper water hydration with a powder electrolyte mix can replenish essential minerals you lose through your sweat.

Strengthens Muscles/Bones and Supports Recovery

We all know calcium and bones go hand-in-hand, but did you know that potassium also plays an important role in our bone health?

That’s right, potassium has been shown to increase bone density by reducing calcium excretion through the urine and “markers of bone resorption. But sodium also plays a role in our calcium balance. We actually need both potassium and sodium to allow calcium to do its thing.

Magnesium is also known to enhance our bone quality “by influencing growth of crystals of hydroxyapatite, the mineral compound found in bone.” Pretty cool, right?

What's more, “Phosphates make up more than half the mass of bone mineral…” Which means,  “About 85 percent of the body’s phosphorus and 60 percent of the body’s magnesium are found in the skeleton…”

As far as recovery, electrolytes help hydrate our cells by directing the flow of water to and from our cells. Carbohydrates and proteins also play a huge role in muscle recovery, and both are often found in some of the best hydration multiplier drink mixes, like Tailwind’s Recovery Mix.

And there you have it… A few of the many benefits of powdered electrolytes drink mixes.

Now, if you’re wondering…

How Do Electrolyte Powders Work?

It’s really quite simple… The best electrolyte supplements and most electrolyte powders contain a balanced ratio of sodium, potassium, magnesium, calcium, and other essential electrolytes. They also contain rich carbohydrates, complete proteins, and calories to enhance athletic performance and recovery.

For example, Tailwind’s Endurance Fuel and Recovery Mix are specifically crafted for athletes. Since athletes, gym-goers, exercise fanatics, and endurance competitors sweat a lot more than the average person, they need something a little more than plain water can offer, in order to replenish their minerals. 

Mixing electrolyte powder packets, like Tailwind’s Endurance Fuel, into your water bottle can help rehydrate you faster and more effectively, especially if you’re running a marathon or participating in some other endurance sport.

But if you’re only consuming electrolyte packets because you don’t like the taste of plain H2O, then you could be throwing your electrolytes out of balance.

Don’t get us wrong… We’re confident that electrolyte sports powder is much better, and probably healthier, than a can of high-fructose corn syrup… Soda pop anyone?

But some of the best powdered sports drink mixes are designed as an electrolyte replacement powder or supplement. This means you might be getting overloaded with too many electrolytes—especially if you eat a balanced diet. If you don’t, then you might be ok… But just be sure to use caution.

As much we love the idea of drinking powder electrolyte drinks or hydrating powder drinks, water should be your main go-to beverage. If you’re having a hard time drinking plain water, try infusing it with fruits or vegetables like cucumbers or lemon.

That said, you might still be wondering: Is it OK to Drink Electrolyte Powder? Yes! But the real question you should be asking is…

electrolyte mix - Tailwind Nutrition

How Much Electrolyte Powder is Necessary?

Here’s the thing… Determining how much electrolyte powder is truly necessary, greatly depends on how many electrolytes you’re getting from your diet. It also depends on how you’re biologically built and how active you are. 

As it turns out, scientists recommend that adults should consume no less than 500mg of sodium per day. That’s not just from food, but includes your food and your electrolyte mix. And since sodium is the number one mineral lost when we sweat, we may find it hard to achieve possible sodium overdose, especially if you’re an athlete, an active person, you work outside in the heat, or you just sweat easily.

The requirement of chloride, which is essential in maintaining fluid and electrolyte balance, should also be at least 500mg per day. Again, this includes both diet and sports hydration powders. If you’re sweating a lot, then you’ll definitely need to replenish your chloride intake. But if you’re not much of a sweater and you don’t engage in a lot of physical activity, you might want to cut back on drinks that contain high ratios of electrolyte mixes, especially if that’s all you usually drink throughout the day.

Now, the minimum requirement of potassium is 1,600 to 2,000 mg per day. That’s a lot! Even the best electrolyte powder packets don’t contain enough potassium to make you overdose. For that reason, you’re safe getting potassium from powdered sports drinks.

And here’s the good news… Your body is filled with its own set of tricks. This means it’s wanting to maintain your overall “homeostasis” or balance. So, if you happen to consume too much of a certain electrolyte, the first thing your body will do is excrete the excess electrolyte out of your body through your urine.

Now, let’s say you overload on sodium from food and from multiple strong electrolyte replacement powders, and your body isn’t able to excrete it. You might experience symptoms like intense thirst, puffiness under your skin and in your joints, and bloating.

If this occurs, drink plenty of plain water. Reduce all supplements that contain sodium, and stay away from salty foods. Give your body plenty of time to excrete the excess sodium out of your body so it can return to a more balanced state.

That said, we need to clear the air on something… While it’s true that you can theoretically overdose on any and all nutrients, like sodium, chloride, potassium, etc., it’s extremely rare to do so on electrolyte sports drink powders. That is, if you’re using common sense, listening to your body, and not carelessly chugging electrolyte packages all day.

When Should I Drink Electrolyte Powder?

The best time to drink electrolyte powder is when you’re gearing up for an intense workout, a vigorous exercise routine, or a strenuous athletic performance. Other times you should drink electrolyte powder is when you’re running a fever, vomiting, having diarrhea, or sweating a lot.

Some experts suggest that you can get by without having to replace your electrolytes if you’re exercising for a short period of time. But if you happen to be exercising in the heat and you find yourself sweating a lot, it’s safe to say you could benefit from an electrolyte sports drink powder.

Now, most people assume that athletes, endurance competitors, gym junkies, and exercise fanatics are the ones who should use electrolyte powder. But outdoor laborers like construction workers, road workers, farmers, and anyone working outside in extreme heat should also consider sports electrolyte powders.

Even if you’re not an athlete or an outdoor laborer, but you hike a lot, or you rock climb, electrolyte powder packets are highly recommended to help you replenish what you lose when you’re out in the heat. They’re also great calorie placeholders until you’re able to eat a regular meal again.

We even encourage you to consider drinking an electrolyte powder drink if you plan on spending the day on the beach or at an outdoor event, especially in the middle of the summer. And if you're fasting from food, the best electrolyte powders can be your best friend.

good electrolyte powder - Tailwind Nutrition

What is the Healthiest Electrolyte Powder?

The healthiest electrolyte powder isn’t hard to find if you know what to look for. They contain a balanced ratio of essential electrolytes and other nutrients.

But here’s where things get really tricky… Not all electrolyte powders are created equal!

Some electrolyte drink mixes contain unnecessary ingredients like fillers, preservatives, color dyes, synthetic chemicals, and additives. All of which can wreak havoc on your entire bodily system.

Just when you thought you were doing something good for your body, like replenishing your electrolytes, you find out that it contains hard-to-pronounce ingredients.

The best hydration powders don’t need all that junk! Nope… The best hydration packets for water only need simple key ingredients, like electrolytes, vitamins, and minerals.

If you’re looking for the best sports drink powder or the best hydration multiplier, then you’ll find a few other added ingredients, like dextrose and glucose, important electrolytes that truly enhance hydration, and energizing calories. Tailwind’s Endurance Fuel is a perfect example of said sports drink powder.

In fact, Tailwind’s Endurance Fuel is specifically designed to enhance endurance performance and increase energy without the jitters that a standard energy drink gives you. They’re known among endurance athletes as one of the best powdered sports drink mixes in the sporting industry.

And if you’re looking for an electrolyte powder drink that focuses more on muscle and athletic recovery, then Tailwind’s Recovery Mix is all you need. It’s packed with complex carbs, complete proteins, and essential electrolytes that promote total body recovery.

You see, as much as electrolytes are important for our everyday bodily functions, we actually lose more than just electrolytes through our sweat. We’re also losing sugar and burning calories. This means, if you’re an endurance athlete or an exercise enthusiast, you may find that you need more than just an electrolyte replacement powder. 

For those reasons, we highly encourage you to look for powder drink mixes that contain more than essential electrolytes, and also include carbohydrates.

Where to Buy Electrolyte Powder?

As you may already know, grocery stores are filled with neon-colored sports drinks and boxes of hydrating electrolyte powders. Some of them are good, while others are actually filled with questionable ingredients and not-so-great fillers and preservatives.

That’s why we recommend you buy electrolyte powders from reputable companies that specialize in hydration, like Tailwind Nutrition.

You’ll often find reputable hydration brands online. But if you’re lucky, you may even find high-quality electrolyte powder packets in sports and nutrition stores.

However, for your convenience, it’s easier to shop online for the best hydration products, like electrolyte powder… And as luck would have it, no other hydration brand does it quite like Tailwind Nutrition.

When you mix Tailwind’s Endurance Fuel and Recovery Mix into your water, you’re not only fueling your body with hydration, but you’re replenishing vital trace minerals and nutrients like essential lost electrolytes when you sweat.

And the best part… Tailwind offers some of the best flavors of electrolyte powders in the entire sports industry.

Tailwind was created by athletes who understood that hydration is crucial, but hydration is more than just water. You need vital nutrients in liquid form to get you across the finish line, to score that game-winning 3-pointer, or reach the mountain summit.

What’s more, Tailwind is a brand that does more than provide hydration powders; we’re here to support you in your athletic goals with educational blog posts and encouraging customer service. No other hydration brand even comes close to giving that kind of support, care, and cheerleading like Tailwind.

So, if you’re ready to take your endurance and athletic performance to the next level, we highly encourage you to give Tailwind’s Endurance Fuel a try today. For all your muscle recovery needs, Tailwind’s Recovery Mix has your back. Just check out our hydration powder reviews. They’re amazing!

electrolyte supplements - Tailwind Nutrition

Electrolyte Powder: The Best Rehydration Products

When you’re dehydrated, sometimes you need more than water to rehydrate your body. Yes, water makes up about 60-70% of your overall body mass, but electrolytes are found all throughout your body as well, including your bones, and they perform vital bodily functions.

In fact, electrolytes are needed to carry water to the parts of your body that need it most. Without electrolytes, you would be dead. Seriously, your heart, one of the most important muscles in your body, would stop beating, your brain would stop functioning, and you would cease to exist.

It’s worth pointing out that you may not be getting all the electrolytes you need from food alone—especially if you’re an extremely active person, you work in the heat, or you engage in physical and athletic activities on a daily basis. For those reasons, electrolyte powders are highly recommended.

If you suspect you might have an electrolyte deficiency or imbalance, we encourage you to consult with your healthcare provider. If you have any questions, feel free to reach out to our Tailwind Team. We’re always happy to help!


I am dehydrated and pretty sedentary – I don’t move much. But do know I am dehydrated Should I and can I take electrolytes?
Tailwind Nutrition replied:
Hi there! We recommend our active hydration for everyday use.


I started using the recovery mix because I haven’t been able to keep down solid foods. How many can I have in a day if I am just laying around and not exercising or sweating?
Tailwind Nutrition replied:
Hi Don, we’re sorry to hear about your solid food intake and we highly recommend checking with your doctor about your daily intake. Take care!


i get problems if i dont exercise after consuming electrolytes. otherwise, o have much more endurance whilr exercising


What is your suggestion on how much TW I should drink for a 2 hour run?

Lexi Whalen

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