Drinking water is usually the best way to stay hydrated. But there are times when drinks with added electrolytes can help you recover faster. Examples are after strenuous exercise, activity in very hot or humid weather, or when you’re sick with vomiting or diarrhoea.
Key takeaways:
- Electrolyte drinks contain a mixture of water, sodium, potassium, and chloride.
- Older adults are at higher risk of becoming dehydrated when they’re sick. Electrolyte drinks can help prevent dehydration.
- The best electrolyte drink for older adults depends on the nutritional content of the drink, its cost, and the person’s underlying health conditions.
In each of these cases, you’re losing more than just water. You’re losing electrolytes like sodium, potassium, and chloride. Electrolyte drinks can help replenish lost electrolytes and water.
Older adults are particularly vulnerable to dehydration, especially when they’re sick. Older adults are also more likely to develop electrolyte imbalances from dehydration, which can damage their health.
Electrolyte drinks can keep older adults well-hydrated as they recover from illness or exercise. There are many electrolyte drinks on the market. Here’s what you should consider when choosing one.
What should you look for in an electrolyte drink?
There are several factors to consider when you’re trying to pick an electrolyte drink.
Nutritional content
Electrolyte drinks contain a mix of water, electrolytes, and carbohydrates (sugar). Check the nutrition label to see how much of each you’re getting. Depending on your needs, you may want to avoid electrolyte drinks with added sugar or to pick drinks with less sodium (salt).
Taste
Ideally, you want to pick an electrolyte drink that’s not a chore to drink. Taste varies from brand to brand, depending on the salt and sugar balance. You may have to try a couple of different brands before finding the right flavour profile.
Cost
The most expensive electrolyte drink isn’t always the best — no matter what the packaging claims. The basic components of electrolyte drinks are the same: salt, sugar, and water.
You can choose a lower-cost option. Just make sure it has the right amount of these three ingredients and that you like the taste. It’s also a good idea to go with a brand that you can easily access when you need it.
You can even make your electrolyte drinks. This is often even more cost-effective. (See below for info on homemade drinks.)
Your health history
This is the most important factor to keep in mind. You may have to limit certain ingredients if you have health conditions such as:
- Diabetes: It’s best to avoid electrolyte drinks that contain a lot of added sugar.
- Kidney or heart condition: You may also need to limit your salt (sodium) intake.
Make sure any drink you choose falls within your dietary needs. Talk with your healthcare team if you’re not sure whether an electrolyte drink is safe for you. They can help you determine the best option to fit your health needs.
With those criteria in mind, here are some electrolyte drinks to consider.
1. Pedialyte Classic
Pedialyte isn’t just for kids. This electrolyte drink is a good option for adults as well. Pedialyte comes in several different formulations.
A 12 oz serving of Pedialyte Classic contains:
| Calories | 45 |
| Sodium | 370 mg |
| Potassium | 280 mg |
| Chloride | 440 mg |
| Carbohydrates | 12 g |
It comes in five different flavours and can be found in most pharmacies and grocery stores.
2. Pedialyte Electrolyte Water Liters
Pedialyte Electrolyte Water Liters is a great option if you’re looking for a sugar-free electrolyte drink.
A 12 oz serving of this electrolyte drink contains:
| Calories | 5 |
| Sodium | 240 mg |
| Potassium | 130 mg |
| Chloride | 250 mg |
| Added sugar | 0 g |
This drink comes in flavours of fruit punch and berry frost. The cost of four 1 L bottles is less than $20.
3. Gatorade Thirst Quencher
Gatorade is often used by adult athletes to stay hydrated during intense exercise. However, a study found that Gatorade worked just as well as Pedialyte at replenishing fluids in adults with viral gastroenteritis (stomach flu).
Like Pedialyte, Gatorade comes in several varieties. A 12 oz serving of Gatorade Thirst Quencher contains:
| Calories | 80 |
| Sodium | 160 mg |
| Potassium | 50 mg |
| Sugar | 21 g |
Gatorade prices range from $7 to $10 for a pack of eight 20 oz bottles. Gatorade can be found in most grocery stores, pharmacies, and major retailers.
4. Gatorade G2
If you need an electrolyte drink with less sugar, you can try a different Gatorade product. Gatorade G2 is lower in sugar than standard Gatorade.
A 12 oz serving of Gatorade G2 contains:
| Calories | 30 |
| Sodium | 160 mg |
| Potassium | 50 mg |
| Sugar | 7 g |
A third Gatorade option, Gatorade Zero, has no added sugar. Both lines come in a wide variety of flavours and are available in grocery stores.
5. Homemade electrolyte drinks
The most cost-effective option is to make electrolyte drinks at home. The simplest homemade electrolyte drink is just a mix of water, salt, and sugar. But you can also add broth or non-nutritional flavours to make them taste a bit better.
To make a homemade electrolyte drink, try mixing:
- 4 cups water
- ½ teaspoon table salt
- 2 tablespoons sugar
You can also purchase oral rehydration packets that contain a premeasured mix of electrolytes and sugar. All you need to do is dissolve the packet in water.
The bottom line
Older adults are more vulnerable to dehydration when they’re sick with the stomach flu. If you’re sick with vomiting and diarrhea, replenishing fluids with an electrolyte drink can help you replace what you’re losing. But most of the time, just drinking water and eating a healthy diet is all you need to do to maintain a normal balance of electrolytes.
If you do opt for an electrolyte drink, keep an eye on the nutritional content of the drink. Pick the best electrolyte drink based on your underlying medical history and taste preferences. Talk to a healthcare professional if you’re in doubt about whether an electrolyte drink is safe for you.
By Christine Giordano, MD, a board-certified in general internal medicine. She received her medical degree from Rutgers New Jersey Medical School and completed her residency at Thomas Jefferson University.
