Whether you’re an active person who refills lost fluids with electrolyte drinks after intense exercise or a mom who turns to them when her kids have upset tummy, you’ve probably tried one of these drinks. Depending on the options available to you and your level of dehydration, you might have picked up one that contains three or four servings per bottle.
Either way, what happens if you don’t finish the bottle in one sitting? Do the electrolytes lose their potency? We spoke to three leading sports nutrition experts to find out more about electrolytes, what happens to their concentrations after you open the cap, and most importantly, how to properly store your electrolyte drink.
What are electrolytes?
Electrolytes are small but powerful minerals that are essential to keeping your body functioning at its best. Electrolytes help regulate the balance of fluid in and outside of cells, promote hydration, and aid in muscle and nerve function. The most common electrolytes include sodium, potassium, chloride, magnesium, calcium, and phosphate.
Maintaining a proper balance of electrolytes is essential to prevent cramps, fatigue, dehydration, and headaches. Usually, most people can meet their needs by simply eating electrolyte-rich foods like spinach, avocado, and watermelon and staying hydrated. However, in many cases, when the body becomes depleted of electrolytes (due to fluid loss during exercise or a bout of illness), supplements may be needed to restore balance.
According to Kelly Jones, MS, RD, CSSD, a performance nutritionist for professional athletes and active families, “Electrolyte drinks are intended to replenish minerals lost through sweat and that are necessary for optimal hydration. The main electrolyte that should be included in these drinks is sodium, as this is the mineral most commonly lost through sweat in the general population. Drinks often also contain potassium, magnesium, and calcium. All of these minerals carry an electrical charge and play a direct role in either fluid balance itself, or in the nerve signaling that prompts muscles to contract.”
Research Presentation Muscles and nerves Jones’ recommendation is supported by published research which found that participants prone to cramps experienced less cramps and the pain associated with them when they supplemented with electrolyte drinks. However, everyone is different, so some may need supplements and some may not. Let’s take a closer look at this.
Do I need electrolyte drinks?
While it may seem tempting to jump on the trend and pop an electrolyte tablet in your water bottle when you’re on the go, “generally, you can get enough electrolytes from an average meal,” says Kelly Pritchett, PhD, CSSD, professor of nutrition and exercise science at Central Washington University.
The last thing you want to do is spend your hard-earned money on something that won’t provide you any benefits. But sports dietitians agree that there are some situations where replenishing electrolytes through a drink can be beneficial. “Electrolyte supplements are a convenient option to replenish electrolytes before exercise in hot environments, during high-sweat exercise to replace high-salt sweat losses, and you can also rehydrate after exercise using a personalized plan supervised by a sports dietitian,” says Dr. Pritchett.
Now, sports isn’t the only situation in which extra electrolytes are needed, says Miami-based registered dietitian and certified sports nutritionist Roxana Ehsani, MS, RD, CSSD, LDN. “Athletes turn to electrolyte drinks to replenish electrolytes lost through sweating after exercise, but some people use them after experiencing significant fluid loss, such as diarrhea, vomiting, or fever,” says Ehsani. “And for frequent travelers, flying can cause dehydration, so drinking an electrolyte drink can potentially replenish both electrolyte and fluid losses.”
While Jones notes that Americans who don’t meet their potassium and magnesium needs may be drawn to electrolyte drinks, Dr. Pritchett stresses the importance of consulting a registered dietitian first before consuming them on a daily basis. These drinks contain varying amounts of sodium and potassium, electrolytes that can be beneficial for people with low blood pressure, but can worsen complications for those with high blood pressure. It’s best to get a personalized plan from a professional before consuming these drinks on a daily basis.
Do electrolyte drinks lose their effectiveness once opened?
“Electrolyte drinks, like any other food or beverage, have a shelf life. The reason they have a short shelf life is because electrolytes become less stable when exposed to room temperature and air,” Ehsani said.
Research is limited, but one small study published in Croatia in 2017 found that: Biochemistry and Medicineshowed that electrolyte stability can be affected by environmental factors such as heat and storage time. Ehsani explains: “The researchers found that leaving Gatorade in a hot environment can cause evaporation. They also found that sodium and chloride were also affected when left at room temperature even three hours after opening, and that potassium showed changes after nine hours.”
Interestingly, Ehsani points out, “When the electrolytes were kept in a refrigerated, sealed tube, they remained stable for longer.” Although limitations are noted in this study, it is the first of its kind to our knowledge and requires further investigation.
With this in mind, Jones says it’s important to follow the advice the manufacturer has printed on the bottle once you’ve opened your electrolyte drink, as bacteria and microorganisms can get into the product and grow to harmful levels over time.
As a general rule of thumb, sports nutritionists recommend:
- RTD (ready to drink) beverages, including sports drinks like Gatorade, should be consumed within three to five days of opening.
- Non-RTD electrolyte drinks, such as electrolyte powders and electrolyte tablets, like liquid infusions, should be used within 1-2 days after opening.
How to properly store electrolyte drinks
Pay attention to the instructions on the packaging of any electrolyte supplement you buy. “In general, unopened electrolyte powders will have a long shelf life, but to ensure optimal quality, it’s important to pay attention to the product’s ‘best before’ date,” says Dr. Pritchett.
Here are some tips from sports nutrition experts to optimize the benefits of electrolyte drinks:
- Store RTDs and electrolyte tablets or powders in a cool, dark place away from heat, moisture, and light.
- Pay attention to dates and recommendations given by the product manufacturer.
- After opening or mixing with water, seal and store in the refrigerator as soon as possible.
- Once opened, RTD beverages should be consumed within 3 to 5 days.
- Once opened, powder or tablets should be consumed within 1-2 days.
Conclusion
Electrolyte drinks should be stored with care as they may lose potency after opening. Just as you would store other perishable drinks in the refrigerator to maximize their potency and prevent bacterial growth, these drinks should be stored the same way. Sports nutritionists recommend storing opened electrolyte drinks in the refrigerator with the lid closed. RTD electrolyte drinks should be consumed within 3-5 days, and tablets or powders mixed with water within 1-2 days. Before adding electrolyte drinks to your daily routine, Dr. Pritchett recommends “consult with a registered sports dietitian to determine your individual electrolyte needs and whether an electrolyte drink would be beneficial for you.”
