Proper hydration is vital for the human body. It allows the organs to function properly, revitalizes the cells, lubricates the joints, regulates body temperature, and so much more. Many people are careful to drink enough water every day, while others become underhydrated or even dehydrated. And some people make staying hydrated a hobby. Anyone who has perused #watertok on TikTok has stumbled across the world of brightly-colored hydration supplements in the form of powders, tablets, and additives. But are they actually superior to plain old water?
What are hydration supplements

Hydration supplements are typically composed of four main ingredients:
- electrolytes (which are electrically charged minerals like sodium, phosphate, chloride, potassium, and magnesium)
- carbohydrates (like glucose)
- vitamins (usually B vitamins, sometimes vitamin C)
- amino acids
The ingredients can hydrate the body more efficiently than with plain water. However, that depends on their quantity and interactions with each other. For example, sodium enhances the body’s ability to absorb water, and glucose molecules help spread sodium molecules through the digestive system.
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Beware of sugar content

Therefore, sugar in these drinks is not just for flavor; it helps the hydration process. However, too much sugar can make the beverage more harmful than healthful. “The body stores excess sugar for energy later, and that’s stored as fat,” says Dr. Vijaya Surampudi, an endocrinologist, nutrition specialist, and professor at UCLA. “And if you drink too much [sugary beverages], that can lead to health complications.” That is why people with conditions like high blood and diabetes need to be wary of hydration supplements and their salt and sugar content. “Use it with caution and discuss it with your healthcare provider,” Surampudi says.
The purpose of hydration supplements

Flavored water with electrolytes and other additives, such as sports drinks, have existed for years. While some people prefer to drink them regularly, others opt for them in circumstances where they are at risk of dehydration, such as during intense exercise or after vomiting.
“Hydration supplements can replenish you when your fluid status is down — so after workouts, for hangovers or when you’ve been sick,” says Surampudi. “Depending on their composition, some get better absorbed and improve your hydration. Some are just for flavoring and they can have a lot of sugar or artificial coloring — it can be like drinking a soda.”
Surampudi adds that supplements such as these hydration products are not regulated by the U.S. Food and Drug Administration. “So you just have to trust what’s on the label.” This means that there can be dramatic differences in quality between brands.
Are they needed?

So although hydration supplements may not be unhealthy to consume, they are not always needed according to Dr. Christopher Duggan, Harvard Medical School professor and editor of the American Journal of Clinical Nutrition.
However, most people don’t consume enough fluids. According to the National Academy of Medicine, the daily recommendation is about 13 eight-ounce cups of any beverage for men and nine for women. (Fluid intake can also come from food such as watermelon, yogurt, and soup.) Although supplements are not needed for hydration, their flavors may incentivize people to stay hydrated.
“So if adding a light flavoring gets them to drink more water, that’s probably not a terrible thing,” Duggan said. “But if the expense is high, it’s ultimately not worthwhile. Because unless you’re participating in vigorous exercise or your GI tract doesn’t work normally, water alone is probably an adequate hydration.”
Unhealthy ingredients

Sugar and sodium aren’t the only unhealthy factors in hydration supplements. Some contain caffeine, which is unsafe to drink in large amounts. Plus, many contain several B vitamins, also unsafe in excess. “B6, if you consume too much of it because you’re getting it elsewhere, there’s a risk for some people of neuropathy, which means damage to the peripheral nerves (which are outside of the brain and spinal cord), and which can cause numbness and tingling, among other things,” Surampudi says.
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Unsupported evidence

Additionally, since supplements are not regulated, it’s difficult to determine how healthy they are. “There’s no evidence that a supplement gets the job done, and there’s no testing on the stuff,” says Mark Loafman, chair of family medicine at Cook County Health in Illinois. He notes that people may feel better with hydration supplements because of the placebo effect. “We just feel better when we’re doing things that [we feel are] healthy for us… but I encourage people to feel good about drinking water.”
The importance of hydration

Therefore, Surampudi doesn’t recommend hydration supplements for daily use but for circumstances “where you’re fluid down, or in a high altitude or in an extremely hot climate, that’s where these things can be helpful.”
During and after periods of heavy sweating, the body loses large amounts of fluid-balancing electrolytes. If this imbalance isn’t restored, it could lead to headaches, dizziness, as well as hand and foot swelling. In extreme cases, it’s life-threatening. This is because electrolytes help maintain the electrical neutrality in cells, and allow the nerves and muscles to move.
Water and whole foods

So sports drinks and the like may be helpful, but they are not the only option. Coconut water includes electrolytes like potassium, magnesium, and calcium. Additionally, you can get electrolytes through whole foods. So don’t feel pressured to try hydration supplements to meet your daily needs. Instead, eat more avocados, broccoli, beans, potatoes, kale, spinach, watermelon, strawberries, bananas, oranges, milk, yogurt, tomatoes, almonds, peanuts, olives, fish, and chicken. And of course, drink water.
Read More: How to Make Sure You’re Drinking the Right Amount of Water Everyday
Sources
- “Plain ol’ water is out. Hydration supplements are in. But do these top 8 brands really work?” Los Angeles Times. Deborah Vankin. July 22, 2024
- “Do You Need to Take a Hydration Supplement to Stay Hydrated?” Eating Well. Eleanor Chalstrom. March 9, 2023
- “Do I Really Need Electrolyte Drinks?” Very Well Fit. Jennifer Purdie, M.Ed, CPT. June 28, 2024
- “No, you don’t need daily electrolyte supplements.” Axios. Carly Mallenbaum. August 30, 2023
- “25 Foods That Replenish Electrolytes.” Healthline. Corey Whelan. May 13, 2019
- “The importance of hydration.” Harvard TH Chan.