The Truth About Popular Sports Drinks
He took a swig of his latest invention and promptly vomited...
It was 1965. Dr. Robert Cade was a kidney specialist and assistant professor at the University of Florida. He wanted to create a sports drink that'd help football players recover in the hot summer heat.
The prototype consisted of substitutes for sodium and potassium as well as water and sugar. And it didn't go over so well, as another unfortunate test subject said it tasted like urine.
Luckily, Cade's wife suggested adding some lemon juice to make it more palatable...
Voila, Gatorade was born.
(And so was the "Gatorade shower" many years later when a New York Giants player dumped a cooler full of the stuff on his coach.)
Growing up in the 1990s, it was hard to miss Gatorade. Anytime you'd turn on your TV, you'd see commercials featuring top athletes like Michael Jordan, Yao Ming, Peyton Manning, and Derek Jeter.
Gatorade wasn't the first...
But it was the beginning of what would become a major selling point of sports drinks like Gatorade, Powerade, and Propel.
You've probably heard of electrolytes before, especially if you've seen the ads for electrolyte drinks during a sporting event. The companies selling these sports drinks make a lot of claims about how healthy these drinks are... saying they'll make you run faster, jump higher, and lift heavier weights.
But how much of this is a marketing ploy, and how much is true?
In today's issue, we'll cover everything you need to know about electrolytes, how to get them in your diet, and what products to avoid...
What are electrolytes?
Electrolytes are tiny minerals found in your blood that carry an electric charge. Electrolytes play a role in many vital bodily functions, such as balancing the acidity ("pH") of your blood, moving water throughout your body, and maintaining muscle function. Examples of electrolytes include sodium, calcium, magnesium, potassium, phosphorus, and chloride.
Where do I get electrolytes?
The best natural way to make sure you're getting plenty of electrolytes is through fruits. Fruits that are particularly high in electrolytes include strawberries, cherries, bananas, mangoes, and watermelons.
Eating your electrolytes is a great way to get them because, unlike Gatorade and other fancy sports drinks, there's no added sugar when you're eating a delicious mango (and you don't need that added sugar, either).
How do I know if I have an electrolyte imbalance?
Infants, young children, and older adults are more likely to experience an electrolyte imbalance. Symptoms of an electrolyte imbalance include:
- Headaches
- Fatigue
- Diarrhea or constipation
- Numbness
- Nausea and vomiting
- Cramps
You're more prone to losing extra electrolytes if you have:
- Burns
- Cancer
- Cardiovascular disease
- Dehydration or overhydration
- An eating disorder
- Kidney or liver disease
- A substance abuse disorder
You're also more prone when taking certain medications – like antibiotics, diuretics and laxatives, chemotherapy drugs, or corticosteroids.
As we age, we lose more electrolytes through our urine, because our kidneys are working less efficiently. So it's even more important for older folks to consume extra electrolytes.
Folks who sweat a lot should also make sure they're getting plenty of electrolytes. When you sweat, your body loses electrolytes. Electrolytes help your body maintain its hydration. Your body loses them after working out (and not properly hydrating), which increases your risk of dehydration.
Can I have too many electrolytes?
It's possible to have too many electrolytes, just as it is possible to have too few. Severe electrolyte imbalances can lead to very serious health complications like cardiac arrest from too much potassium, seizures from too much sodium, kidney stones from too much calcium, low blood pressure from too much magnesium, and high blood pressure from too much chloride.
When should I worry about needing electrolytes?
The best times to replenish your body's electrolyte supply are one hour before exercising and immediately after working out. This will allow your body to function well during your exercise and to recover well afterward.
Do what I do and eat lots of fresh fruits (and vegetables). If I'm reaching for a sports drink, it's probably because I haven't eaten enough fruits and I'm already sweating a lot.
But if you choose to hydrate with a sports drink, that's fine. Just make sure to choose one with little or no added sugar. Or you can make your own by adding a few squeezes of lemon to your water.
Electrolyte drinks come in many different forms – powder, tablets, drops, and already mixed pre-made drinks. Eight ounces of an electrolyte drink has about 14 grams of sugar. You'll want to look for options with the least amount of sugar possible.
If you want to avoid excess sugar and the "diet beverage" route of artificial sweeteners, go for unflavored coconut water with a pinch of salt added and a couple splashes of your favorite juice. Want to include some magnesium and fiber? Try adding some prune juice.
P.S. For even more health content – like how to take care of an overlooked organ that acts as a "thermostat" for your metabolism, plus ways to nurture and grow your nest egg – check out my flagship newsletter, Retirement Millionaire, and get a risk-free trial subscription at a special discount right here.
What We're Reading (and Watching)...
- Something different: Releasing 25,000 flesh-eating turtles into a river.
Here's to our health, wealth, and a great retirement,
Dr. David Eifrig and the Health & Wealth Bulletin Research Team
September 4, 2025