\n<\/p>\n
This is <\/em>Optimizer<\/a>, a weekly newsletter sent from <\/em>Verge senior reviewer<\/em> Victoria Song<\/em><\/a> that dissects and discusses the latest gizmos and potions that swear they\u2019re going to change your life. Opt in for <\/em>Optimizer here<\/a>.<\/em><\/p>\n<\/div>\n\nEurope is melting<\/a>, the eastern US is currently trapped in a \u201cheat dome,\u201d<\/a> the Midwest has the corn sweats to look forward to, and if you\u2019ve never felt the oppressive, sticky misery of monsoon season in Asia \u2014 consider yourself blessed. But as folks duke it out on social media about who has it hotter (and whether air conditioning is ethical<\/a>), it\u2019s time to address a nonnegotiable<\/em> truth of surviving summer: hydration.<\/p>\n<\/div>\n\nSurely, staying hydrated isn\u2019t a controversial topic. Something as simple as drinking water can\u2019t possibly be twisted by the wellness wild west. But alas, a recent TikTok search proved me wrong. \u201cSometimes water alone just isn\u2019t enough,\u201d an influencer named Grace, a \u201cholistic nutritionist,\u201d says in a partnership video<\/a> with Liquid IV. She mixes a packet in, stirring with an aesthetic glass straw while spitting general truths about why electrolytes are important. \u201cIt\u2019s about what your body does with the water that matters.\u201d<\/p>\n<\/div>\n\nNext, I was blasted with a clip<\/a> of actress Mayim Bialik\u2019s podcast emblazoned with the words \u201cYou\u2019re hydrating wrong!\u201d In it, Bialik\u2019s guest, who is billed as an \u201cexercise physiologist and nutrition scientist,\u201d claims that drinking a lot of water won\u2019t hydrate you properly. You\u2019ll just pee it out, she says, because plain water doesn\u2019t have the \u201cideal pressure\u201d due to a lack of sodium and glucose. Rounding out my cursed TikTok search, another so-called nutritionist stated that ice water is actually dehydrating<\/em><\/a> based on traditional Chinese medicine principles because the \u201cbody cannot hold onto the water.\u201d<\/p>\n<\/div>\n\nThese are all peak examples of the wellness grifter playbook<\/a>.<\/p>\n<\/div>\n\nIt\u2019s true that the body needs electrolytes, minerals that hold a positive or negative electric charge when dissolved in water: things like potassium, magnesium, and sodium. (Sugar isn\u2019t technically an electrolyte, but it too is necessary for hydration.) They\u2019re important because they help maintain appropriate fluid levels within your cells, contract and relax muscles, and play into several other chemical reactions within your body. You lose electrolytes when you sweat and whenever you pee as waste products. These are all facts that influencers and wellness brands use to establish credibility by letting you in on the \u201creal science\u201d of how hydration works.<\/p>\n<\/div>\n\nThe next turn in the playbook is then convincing you that \u201cdrinking more water\u201d \u2014 a long-established, common-sense way to hydrate that\u2019s often recommended by doctors \u2014 is not good enough. There is a more optimal way, a secret that you\u2019re about to be let in on. To finish it off, you\u2019re either fed a dubious but harmless hack (e.g., room-temperature water is better for hydrating than cold water) or told the electrolyte powder they\u2019re shilling will hydrate you so much better or faster than plain water could.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nLiquid IV can be useful to have around<\/em>. This presentation, however, is a bit of science-washed marketing.<\/em><\/figcaption>Screenshot: Liquid IV<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nTake Liquid IV\u2019s science page<\/a>. \u201cHydration is essential,\u201d the site says, as a video of stylish scientists clad in chunky glasses and crisp lab coats plays in the background. \u201cWe elevate it with science.\u201d Specifically, \u201cbreakthrough technology, clinical programs, and scientific leadership.\u201d Scroll a bit further down the page, and you\u2019ll see the words \u201cWater is the least studied nutrient\u201d and \u201cJust add science \u2026 We love water (it\u2019s a phenomenal hydrator), but sometimes water alone isn\u2019t enough.\u201d<\/p>\n<\/div>\n\nThe site then goes on to describe Liquid IV\u2019s four-step hydration philosophy. It boils down to: (1) making drinks tasty so you drink more; (2) adding \u201chydration multipliers,\u201d aka a proprietary blend of electrolytes; (3) taking credit for sodium in the mix helping you retain water; and (4) taking credit for the mix\u2019s other electrolytes doing what electrolytes do. A separate page for its clinical study results<\/a> says that Liquid IV helps people rehydrate quicker and retain fluids longer than water alone. Which, again, is how electrolytes work. It also says that the sugar-free version doesn\u2019t spike blood glucose levels, which, to state the obvious, is an expected result from a sugar-free beverage.<\/p>\n<\/div>\n\nThis is effective at selling the message that, in a vacuum, Liquid IV \u2014 and other electrolyte mixes \u2014 are better<\/em> than water at hydration. But it\u2019s also missing a lot of key context.<\/p>\n<\/div>\n\nThe FAQ<\/a> on Liquid IV\u2019s site notes that the product is safe for daily consumption \u201cduring or after tough workouts, while traveling, after a night out, or for heat-related rehydration.\u201d That\u2019s not \u201creplace all your water with Liquid IV.\u201d It goes on to suggest one serving a day and to consult a doctor for further questions. That\u2019s all fine, but electrolyte imbalances are a two-way street. There\u2019s such a thing as too<\/em> many electrolytes.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nJUST ADD SCIENCE! These are facts about electrolytes, but it\u2019s missing<\/em> some key context to sell you on buying in.<\/em><\/figcaption>Screenshot: Liquid IV<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nTake sodium. The CDC<\/a> says that the average American gets about 3,300mg of sodium per day, which is above the federal recommendation of less<\/em> than 2,300mg. Liquid IV has over 20 flavors, so the nutrition label varies, but generally a single serving has roughly 500 to 520mg of sodium \u2014 or more than 20 percent of your daily recommended intake. Barring a condition or medication that affects your sodium levels, like POTS<\/a>, you probably get enough of this particular electrolyte from your diet. And salt isn\u2019t the only ingredient to be mindful of. Ask any marathoner or cyclist. Chugging too much of a sugary sports drink can trigger a nasty case of the runs.<\/p>\n<\/div>\n\nBut say you are<\/em> someone who does need to be extra mindful of hydration. Overdoing electrolyte mixes is easy to do and can have unintended health consequences. My spouse suffers from severe, chronic migraines. In the summer, they\u2019re often triggered by dehydration and heat intolerance. Migraines are horrible, but my spouse is doubly unlucky in that theirs often come with intense nausea and vomiting. It\u2019s a vicious cycle where dehydration worsens the migraine, but the nausea makes it so they can\u2019t actually rehydrate themselves. Several times, I\u2019ve had to rush them to the emergency room for a saline drip. So in an effort to be proactive, last summer they started drinking Pedialyte and Liquid IV daily to prevent heat-related migraines.<\/p>\n<\/div>\n\nIt was a genuine attempt to take better care of themselves. But they ended up giving themselves high blood pressure from all the salt \u2014 which can<\/em> happen with too much electrolyte supplementation, along with other issues like increased cardiovascular strain<\/a>.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nHear me out: plain water is good enough for Theo Hernandez of France at the 2026 World Cup. <\/em><\/figcaption>Photo by Marc Atkins\/Getty Images<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nThere is a time and place for electrolyte mixes and sports drinks. Mainly, when you need to quickly rehydrate yourself after losing a significant amount of bodily fluids in a short time and<\/em> your daily diet can\u2019t compensate for it. So, if you\u2019re sweating buckets because you\u2019re active outdoors for several hours in the hot sun? Yeah, an electrolyte drink is appropriate. If you, a healthy human, decided for some cockamamie reason to go for a 30-minute run in extreme heat, but will immediately go back into air conditioning to chow down on Grandpa Rick\u2019s barbecue? You probably won\u2019t die drinking a Powerade but could also stick with plain water. If you caught norovirus and are gastrointestinally suffering out both ends, go with God and get that Gatorade. But you don\u2019t need to go crazy about how you hydrate. You don\u2019t even have to spend a ton of money on electrolyte packets. Half a lemon and a pinch of salt in your water is an effective, budget-conscious alternative<\/a>. (Or pickle juice, if that\u2019s more your vibe.)<\/p>\n<\/div>\n\nI deeply understand the desire to \u201chydrate better.\u201d I\u2019ve passed out in hot weather, sometimes while long-distance running. It\u2019s not fun! The few times it happened were so terrible, it motivated me to be better about hydrating in hot weather. It\u2019s why I\u2019ve tested multiple wearable<\/a> sweat patches<\/a> that claimed to help optimize my electrolyte intake when I was training for half-marathons in sweltering heat. It\u2019s why I\u2019ve reviewed smart water bottles of many flavors<\/a> and variations. (Adding flavoring is also a valid \u201chack\u201d to drinking more water.) Earlier this year, I installed an at-home urinalysis lab<\/a> in my toilet because of course<\/em> I did. I\u2019ve invested in a ton of sports hydration packets and energy goos. Ironically, what\u2019s helped most is a regular Owala bottle. Apparently, I like drinking water better out of a straw.<\/p>\n<\/div>\n\nWhich is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\nFollow topics and authors<\/strong> from this story to see more like this in your personalized homepage feed and to receive email updates.<\/span><\/p>\n\n<\/svg><\/span>Victoria Song<\/span><\/span><\/span>\n
Europe is melting<\/a>, the eastern US is currently trapped in a \u201cheat dome,\u201d<\/a> the Midwest has the corn sweats to look forward to, and if you\u2019ve never felt the oppressive, sticky misery of monsoon season in Asia \u2014 consider yourself blessed. But as folks duke it out on social media about who has it hotter (and whether air conditioning is ethical<\/a>), it\u2019s time to address a nonnegotiable<\/em> truth of surviving summer: hydration.<\/p>\n<\/div>\n\nSurely, staying hydrated isn\u2019t a controversial topic. Something as simple as drinking water can\u2019t possibly be twisted by the wellness wild west. But alas, a recent TikTok search proved me wrong. \u201cSometimes water alone just isn\u2019t enough,\u201d an influencer named Grace, a \u201cholistic nutritionist,\u201d says in a partnership video<\/a> with Liquid IV. She mixes a packet in, stirring with an aesthetic glass straw while spitting general truths about why electrolytes are important. \u201cIt\u2019s about what your body does with the water that matters.\u201d<\/p>\n<\/div>\n\nNext, I was blasted with a clip<\/a> of actress Mayim Bialik\u2019s podcast emblazoned with the words \u201cYou\u2019re hydrating wrong!\u201d In it, Bialik\u2019s guest, who is billed as an \u201cexercise physiologist and nutrition scientist,\u201d claims that drinking a lot of water won\u2019t hydrate you properly. You\u2019ll just pee it out, she says, because plain water doesn\u2019t have the \u201cideal pressure\u201d due to a lack of sodium and glucose. Rounding out my cursed TikTok search, another so-called nutritionist stated that ice water is actually dehydrating<\/em><\/a> based on traditional Chinese medicine principles because the \u201cbody cannot hold onto the water.\u201d<\/p>\n<\/div>\n\nThese are all peak examples of the wellness grifter playbook<\/a>.<\/p>\n<\/div>\n\nIt\u2019s true that the body needs electrolytes, minerals that hold a positive or negative electric charge when dissolved in water: things like potassium, magnesium, and sodium. (Sugar isn\u2019t technically an electrolyte, but it too is necessary for hydration.) They\u2019re important because they help maintain appropriate fluid levels within your cells, contract and relax muscles, and play into several other chemical reactions within your body. You lose electrolytes when you sweat and whenever you pee as waste products. These are all facts that influencers and wellness brands use to establish credibility by letting you in on the \u201creal science\u201d of how hydration works.<\/p>\n<\/div>\n\nThe next turn in the playbook is then convincing you that \u201cdrinking more water\u201d \u2014 a long-established, common-sense way to hydrate that\u2019s often recommended by doctors \u2014 is not good enough. There is a more optimal way, a secret that you\u2019re about to be let in on. To finish it off, you\u2019re either fed a dubious but harmless hack (e.g., room-temperature water is better for hydrating than cold water) or told the electrolyte powder they\u2019re shilling will hydrate you so much better or faster than plain water could.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nLiquid IV can be useful to have around<\/em>. This presentation, however, is a bit of science-washed marketing.<\/em><\/figcaption>Screenshot: Liquid IV<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nTake Liquid IV\u2019s science page<\/a>. \u201cHydration is essential,\u201d the site says, as a video of stylish scientists clad in chunky glasses and crisp lab coats plays in the background. \u201cWe elevate it with science.\u201d Specifically, \u201cbreakthrough technology, clinical programs, and scientific leadership.\u201d Scroll a bit further down the page, and you\u2019ll see the words \u201cWater is the least studied nutrient\u201d and \u201cJust add science \u2026 We love water (it\u2019s a phenomenal hydrator), but sometimes water alone isn\u2019t enough.\u201d<\/p>\n<\/div>\n\nThe site then goes on to describe Liquid IV\u2019s four-step hydration philosophy. It boils down to: (1) making drinks tasty so you drink more; (2) adding \u201chydration multipliers,\u201d aka a proprietary blend of electrolytes; (3) taking credit for sodium in the mix helping you retain water; and (4) taking credit for the mix\u2019s other electrolytes doing what electrolytes do. A separate page for its clinical study results<\/a> says that Liquid IV helps people rehydrate quicker and retain fluids longer than water alone. Which, again, is how electrolytes work. It also says that the sugar-free version doesn\u2019t spike blood glucose levels, which, to state the obvious, is an expected result from a sugar-free beverage.<\/p>\n<\/div>\n\nThis is effective at selling the message that, in a vacuum, Liquid IV \u2014 and other electrolyte mixes \u2014 are better<\/em> than water at hydration. But it\u2019s also missing a lot of key context.<\/p>\n<\/div>\n\nThe FAQ<\/a> on Liquid IV\u2019s site notes that the product is safe for daily consumption \u201cduring or after tough workouts, while traveling, after a night out, or for heat-related rehydration.\u201d That\u2019s not \u201creplace all your water with Liquid IV.\u201d It goes on to suggest one serving a day and to consult a doctor for further questions. That\u2019s all fine, but electrolyte imbalances are a two-way street. There\u2019s such a thing as too<\/em> many electrolytes.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nJUST ADD SCIENCE! These are facts about electrolytes, but it\u2019s missing<\/em> some key context to sell you on buying in.<\/em><\/figcaption>Screenshot: Liquid IV<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nTake sodium. The CDC<\/a> says that the average American gets about 3,300mg of sodium per day, which is above the federal recommendation of less<\/em> than 2,300mg. Liquid IV has over 20 flavors, so the nutrition label varies, but generally a single serving has roughly 500 to 520mg of sodium \u2014 or more than 20 percent of your daily recommended intake. Barring a condition or medication that affects your sodium levels, like POTS<\/a>, you probably get enough of this particular electrolyte from your diet. And salt isn\u2019t the only ingredient to be mindful of. Ask any marathoner or cyclist. Chugging too much of a sugary sports drink can trigger a nasty case of the runs.<\/p>\n<\/div>\n\nBut say you are<\/em> someone who does need to be extra mindful of hydration. Overdoing electrolyte mixes is easy to do and can have unintended health consequences. My spouse suffers from severe, chronic migraines. In the summer, they\u2019re often triggered by dehydration and heat intolerance. Migraines are horrible, but my spouse is doubly unlucky in that theirs often come with intense nausea and vomiting. It\u2019s a vicious cycle where dehydration worsens the migraine, but the nausea makes it so they can\u2019t actually rehydrate themselves. Several times, I\u2019ve had to rush them to the emergency room for a saline drip. So in an effort to be proactive, last summer they started drinking Pedialyte and Liquid IV daily to prevent heat-related migraines.<\/p>\n<\/div>\n\nIt was a genuine attempt to take better care of themselves. But they ended up giving themselves high blood pressure from all the salt \u2014 which can<\/em> happen with too much electrolyte supplementation, along with other issues like increased cardiovascular strain<\/a>.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nHear me out: plain water is good enough for Theo Hernandez of France at the 2026 World Cup. <\/em><\/figcaption>Photo by Marc Atkins\/Getty Images<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nThere is a time and place for electrolyte mixes and sports drinks. Mainly, when you need to quickly rehydrate yourself after losing a significant amount of bodily fluids in a short time and<\/em> your daily diet can\u2019t compensate for it. So, if you\u2019re sweating buckets because you\u2019re active outdoors for several hours in the hot sun? Yeah, an electrolyte drink is appropriate. If you, a healthy human, decided for some cockamamie reason to go for a 30-minute run in extreme heat, but will immediately go back into air conditioning to chow down on Grandpa Rick\u2019s barbecue? You probably won\u2019t die drinking a Powerade but could also stick with plain water. If you caught norovirus and are gastrointestinally suffering out both ends, go with God and get that Gatorade. But you don\u2019t need to go crazy about how you hydrate. You don\u2019t even have to spend a ton of money on electrolyte packets. Half a lemon and a pinch of salt in your water is an effective, budget-conscious alternative<\/a>. (Or pickle juice, if that\u2019s more your vibe.)<\/p>\n<\/div>\n\nI deeply understand the desire to \u201chydrate better.\u201d I\u2019ve passed out in hot weather, sometimes while long-distance running. It\u2019s not fun! The few times it happened were so terrible, it motivated me to be better about hydrating in hot weather. It\u2019s why I\u2019ve tested multiple wearable<\/a> sweat patches<\/a> that claimed to help optimize my electrolyte intake when I was training for half-marathons in sweltering heat. It\u2019s why I\u2019ve reviewed smart water bottles of many flavors<\/a> and variations. (Adding flavoring is also a valid \u201chack\u201d to drinking more water.) Earlier this year, I installed an at-home urinalysis lab<\/a> in my toilet because of course<\/em> I did. I\u2019ve invested in a ton of sports hydration packets and energy goos. Ironically, what\u2019s helped most is a regular Owala bottle. Apparently, I like drinking water better out of a straw.<\/p>\n<\/div>\n\nWhich is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\nFollow topics and authors<\/strong> from this story to see more like this in your personalized homepage feed and to receive email updates.<\/span><\/p>\n\n<\/svg><\/span>Victoria Song<\/span><\/span><\/span>\n
Surely, staying hydrated isn\u2019t a controversial topic. Something as simple as drinking water can\u2019t possibly be twisted by the wellness wild west. But alas, a recent TikTok search proved me wrong. \u201cSometimes water alone just isn\u2019t enough,\u201d an influencer named Grace, a \u201cholistic nutritionist,\u201d says in a partnership video<\/a> with Liquid IV. She mixes a packet in, stirring with an aesthetic glass straw while spitting general truths about why electrolytes are important. \u201cIt\u2019s about what your body does with the water that matters.\u201d<\/p>\n<\/div>\n\nNext, I was blasted with a clip<\/a> of actress Mayim Bialik\u2019s podcast emblazoned with the words \u201cYou\u2019re hydrating wrong!\u201d In it, Bialik\u2019s guest, who is billed as an \u201cexercise physiologist and nutrition scientist,\u201d claims that drinking a lot of water won\u2019t hydrate you properly. You\u2019ll just pee it out, she says, because plain water doesn\u2019t have the \u201cideal pressure\u201d due to a lack of sodium and glucose. Rounding out my cursed TikTok search, another so-called nutritionist stated that ice water is actually dehydrating<\/em><\/a> based on traditional Chinese medicine principles because the \u201cbody cannot hold onto the water.\u201d<\/p>\n<\/div>\n\nThese are all peak examples of the wellness grifter playbook<\/a>.<\/p>\n<\/div>\n\nIt\u2019s true that the body needs electrolytes, minerals that hold a positive or negative electric charge when dissolved in water: things like potassium, magnesium, and sodium. (Sugar isn\u2019t technically an electrolyte, but it too is necessary for hydration.) They\u2019re important because they help maintain appropriate fluid levels within your cells, contract and relax muscles, and play into several other chemical reactions within your body. You lose electrolytes when you sweat and whenever you pee as waste products. These are all facts that influencers and wellness brands use to establish credibility by letting you in on the \u201creal science\u201d of how hydration works.<\/p>\n<\/div>\n\nThe next turn in the playbook is then convincing you that \u201cdrinking more water\u201d \u2014 a long-established, common-sense way to hydrate that\u2019s often recommended by doctors \u2014 is not good enough. There is a more optimal way, a secret that you\u2019re about to be let in on. To finish it off, you\u2019re either fed a dubious but harmless hack (e.g., room-temperature water is better for hydrating than cold water) or told the electrolyte powder they\u2019re shilling will hydrate you so much better or faster than plain water could.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nLiquid IV can be useful to have around<\/em>. This presentation, however, is a bit of science-washed marketing.<\/em><\/figcaption>Screenshot: Liquid IV<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nTake Liquid IV\u2019s science page<\/a>. \u201cHydration is essential,\u201d the site says, as a video of stylish scientists clad in chunky glasses and crisp lab coats plays in the background. \u201cWe elevate it with science.\u201d Specifically, \u201cbreakthrough technology, clinical programs, and scientific leadership.\u201d Scroll a bit further down the page, and you\u2019ll see the words \u201cWater is the least studied nutrient\u201d and \u201cJust add science \u2026 We love water (it\u2019s a phenomenal hydrator), but sometimes water alone isn\u2019t enough.\u201d<\/p>\n<\/div>\n\nThe site then goes on to describe Liquid IV\u2019s four-step hydration philosophy. It boils down to: (1) making drinks tasty so you drink more; (2) adding \u201chydration multipliers,\u201d aka a proprietary blend of electrolytes; (3) taking credit for sodium in the mix helping you retain water; and (4) taking credit for the mix\u2019s other electrolytes doing what electrolytes do. A separate page for its clinical study results<\/a> says that Liquid IV helps people rehydrate quicker and retain fluids longer than water alone. Which, again, is how electrolytes work. It also says that the sugar-free version doesn\u2019t spike blood glucose levels, which, to state the obvious, is an expected result from a sugar-free beverage.<\/p>\n<\/div>\n\nThis is effective at selling the message that, in a vacuum, Liquid IV \u2014 and other electrolyte mixes \u2014 are better<\/em> than water at hydration. But it\u2019s also missing a lot of key context.<\/p>\n<\/div>\n\nThe FAQ<\/a> on Liquid IV\u2019s site notes that the product is safe for daily consumption \u201cduring or after tough workouts, while traveling, after a night out, or for heat-related rehydration.\u201d That\u2019s not \u201creplace all your water with Liquid IV.\u201d It goes on to suggest one serving a day and to consult a doctor for further questions. That\u2019s all fine, but electrolyte imbalances are a two-way street. There\u2019s such a thing as too<\/em> many electrolytes.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nJUST ADD SCIENCE! These are facts about electrolytes, but it\u2019s missing<\/em> some key context to sell you on buying in.<\/em><\/figcaption>Screenshot: Liquid IV<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nTake sodium. The CDC<\/a> says that the average American gets about 3,300mg of sodium per day, which is above the federal recommendation of less<\/em> than 2,300mg. Liquid IV has over 20 flavors, so the nutrition label varies, but generally a single serving has roughly 500 to 520mg of sodium \u2014 or more than 20 percent of your daily recommended intake. Barring a condition or medication that affects your sodium levels, like POTS<\/a>, you probably get enough of this particular electrolyte from your diet. And salt isn\u2019t the only ingredient to be mindful of. Ask any marathoner or cyclist. Chugging too much of a sugary sports drink can trigger a nasty case of the runs.<\/p>\n<\/div>\n\nBut say you are<\/em> someone who does need to be extra mindful of hydration. Overdoing electrolyte mixes is easy to do and can have unintended health consequences. My spouse suffers from severe, chronic migraines. In the summer, they\u2019re often triggered by dehydration and heat intolerance. Migraines are horrible, but my spouse is doubly unlucky in that theirs often come with intense nausea and vomiting. It\u2019s a vicious cycle where dehydration worsens the migraine, but the nausea makes it so they can\u2019t actually rehydrate themselves. Several times, I\u2019ve had to rush them to the emergency room for a saline drip. So in an effort to be proactive, last summer they started drinking Pedialyte and Liquid IV daily to prevent heat-related migraines.<\/p>\n<\/div>\n\nIt was a genuine attempt to take better care of themselves. But they ended up giving themselves high blood pressure from all the salt \u2014 which can<\/em> happen with too much electrolyte supplementation, along with other issues like increased cardiovascular strain<\/a>.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nHear me out: plain water is good enough for Theo Hernandez of France at the 2026 World Cup. <\/em><\/figcaption>Photo by Marc Atkins\/Getty Images<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nThere is a time and place for electrolyte mixes and sports drinks. Mainly, when you need to quickly rehydrate yourself after losing a significant amount of bodily fluids in a short time and<\/em> your daily diet can\u2019t compensate for it. So, if you\u2019re sweating buckets because you\u2019re active outdoors for several hours in the hot sun? Yeah, an electrolyte drink is appropriate. If you, a healthy human, decided for some cockamamie reason to go for a 30-minute run in extreme heat, but will immediately go back into air conditioning to chow down on Grandpa Rick\u2019s barbecue? You probably won\u2019t die drinking a Powerade but could also stick with plain water. If you caught norovirus and are gastrointestinally suffering out both ends, go with God and get that Gatorade. But you don\u2019t need to go crazy about how you hydrate. You don\u2019t even have to spend a ton of money on electrolyte packets. Half a lemon and a pinch of salt in your water is an effective, budget-conscious alternative<\/a>. (Or pickle juice, if that\u2019s more your vibe.)<\/p>\n<\/div>\n\nI deeply understand the desire to \u201chydrate better.\u201d I\u2019ve passed out in hot weather, sometimes while long-distance running. It\u2019s not fun! The few times it happened were so terrible, it motivated me to be better about hydrating in hot weather. It\u2019s why I\u2019ve tested multiple wearable<\/a> sweat patches<\/a> that claimed to help optimize my electrolyte intake when I was training for half-marathons in sweltering heat. It\u2019s why I\u2019ve reviewed smart water bottles of many flavors<\/a> and variations. (Adding flavoring is also a valid \u201chack\u201d to drinking more water.) Earlier this year, I installed an at-home urinalysis lab<\/a> in my toilet because of course<\/em> I did. I\u2019ve invested in a ton of sports hydration packets and energy goos. Ironically, what\u2019s helped most is a regular Owala bottle. Apparently, I like drinking water better out of a straw.<\/p>\n<\/div>\n\nWhich is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\nFollow topics and authors<\/strong> from this story to see more like this in your personalized homepage feed and to receive email updates.<\/span><\/p>\n\n<\/svg><\/span>Victoria Song<\/span><\/span><\/span>\n
Next, I was blasted with a clip<\/a> of actress Mayim Bialik\u2019s podcast emblazoned with the words \u201cYou\u2019re hydrating wrong!\u201d In it, Bialik\u2019s guest, who is billed as an \u201cexercise physiologist and nutrition scientist,\u201d claims that drinking a lot of water won\u2019t hydrate you properly. You\u2019ll just pee it out, she says, because plain water doesn\u2019t have the \u201cideal pressure\u201d due to a lack of sodium and glucose. Rounding out my cursed TikTok search, another so-called nutritionist stated that ice water is actually dehydrating<\/em><\/a> based on traditional Chinese medicine principles because the \u201cbody cannot hold onto the water.\u201d<\/p>\n<\/div>\n\nThese are all peak examples of the wellness grifter playbook<\/a>.<\/p>\n<\/div>\n\nIt\u2019s true that the body needs electrolytes, minerals that hold a positive or negative electric charge when dissolved in water: things like potassium, magnesium, and sodium. (Sugar isn\u2019t technically an electrolyte, but it too is necessary for hydration.) They\u2019re important because they help maintain appropriate fluid levels within your cells, contract and relax muscles, and play into several other chemical reactions within your body. You lose electrolytes when you sweat and whenever you pee as waste products. These are all facts that influencers and wellness brands use to establish credibility by letting you in on the \u201creal science\u201d of how hydration works.<\/p>\n<\/div>\n\nThe next turn in the playbook is then convincing you that \u201cdrinking more water\u201d \u2014 a long-established, common-sense way to hydrate that\u2019s often recommended by doctors \u2014 is not good enough. There is a more optimal way, a secret that you\u2019re about to be let in on. To finish it off, you\u2019re either fed a dubious but harmless hack (e.g., room-temperature water is better for hydrating than cold water) or told the electrolyte powder they\u2019re shilling will hydrate you so much better or faster than plain water could.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nLiquid IV can be useful to have around<\/em>. This presentation, however, is a bit of science-washed marketing.<\/em><\/figcaption>Screenshot: Liquid IV<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nTake Liquid IV\u2019s science page<\/a>. \u201cHydration is essential,\u201d the site says, as a video of stylish scientists clad in chunky glasses and crisp lab coats plays in the background. \u201cWe elevate it with science.\u201d Specifically, \u201cbreakthrough technology, clinical programs, and scientific leadership.\u201d Scroll a bit further down the page, and you\u2019ll see the words \u201cWater is the least studied nutrient\u201d and \u201cJust add science \u2026 We love water (it\u2019s a phenomenal hydrator), but sometimes water alone isn\u2019t enough.\u201d<\/p>\n<\/div>\n\nThe site then goes on to describe Liquid IV\u2019s four-step hydration philosophy. It boils down to: (1) making drinks tasty so you drink more; (2) adding \u201chydration multipliers,\u201d aka a proprietary blend of electrolytes; (3) taking credit for sodium in the mix helping you retain water; and (4) taking credit for the mix\u2019s other electrolytes doing what electrolytes do. A separate page for its clinical study results<\/a> says that Liquid IV helps people rehydrate quicker and retain fluids longer than water alone. Which, again, is how electrolytes work. It also says that the sugar-free version doesn\u2019t spike blood glucose levels, which, to state the obvious, is an expected result from a sugar-free beverage.<\/p>\n<\/div>\n\nThis is effective at selling the message that, in a vacuum, Liquid IV \u2014 and other electrolyte mixes \u2014 are better<\/em> than water at hydration. But it\u2019s also missing a lot of key context.<\/p>\n<\/div>\n\nThe FAQ<\/a> on Liquid IV\u2019s site notes that the product is safe for daily consumption \u201cduring or after tough workouts, while traveling, after a night out, or for heat-related rehydration.\u201d That\u2019s not \u201creplace all your water with Liquid IV.\u201d It goes on to suggest one serving a day and to consult a doctor for further questions. That\u2019s all fine, but electrolyte imbalances are a two-way street. There\u2019s such a thing as too<\/em> many electrolytes.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nJUST ADD SCIENCE! These are facts about electrolytes, but it\u2019s missing<\/em> some key context to sell you on buying in.<\/em><\/figcaption>Screenshot: Liquid IV<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nTake sodium. The CDC<\/a> says that the average American gets about 3,300mg of sodium per day, which is above the federal recommendation of less<\/em> than 2,300mg. Liquid IV has over 20 flavors, so the nutrition label varies, but generally a single serving has roughly 500 to 520mg of sodium \u2014 or more than 20 percent of your daily recommended intake. Barring a condition or medication that affects your sodium levels, like POTS<\/a>, you probably get enough of this particular electrolyte from your diet. And salt isn\u2019t the only ingredient to be mindful of. Ask any marathoner or cyclist. Chugging too much of a sugary sports drink can trigger a nasty case of the runs.<\/p>\n<\/div>\n\nBut say you are<\/em> someone who does need to be extra mindful of hydration. Overdoing electrolyte mixes is easy to do and can have unintended health consequences. My spouse suffers from severe, chronic migraines. In the summer, they\u2019re often triggered by dehydration and heat intolerance. Migraines are horrible, but my spouse is doubly unlucky in that theirs often come with intense nausea and vomiting. It\u2019s a vicious cycle where dehydration worsens the migraine, but the nausea makes it so they can\u2019t actually rehydrate themselves. Several times, I\u2019ve had to rush them to the emergency room for a saline drip. So in an effort to be proactive, last summer they started drinking Pedialyte and Liquid IV daily to prevent heat-related migraines.<\/p>\n<\/div>\n\nIt was a genuine attempt to take better care of themselves. But they ended up giving themselves high blood pressure from all the salt \u2014 which can<\/em> happen with too much electrolyte supplementation, along with other issues like increased cardiovascular strain<\/a>.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nHear me out: plain water is good enough for Theo Hernandez of France at the 2026 World Cup. <\/em><\/figcaption>Photo by Marc Atkins\/Getty Images<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nThere is a time and place for electrolyte mixes and sports drinks. Mainly, when you need to quickly rehydrate yourself after losing a significant amount of bodily fluids in a short time and<\/em> your daily diet can\u2019t compensate for it. So, if you\u2019re sweating buckets because you\u2019re active outdoors for several hours in the hot sun? Yeah, an electrolyte drink is appropriate. If you, a healthy human, decided for some cockamamie reason to go for a 30-minute run in extreme heat, but will immediately go back into air conditioning to chow down on Grandpa Rick\u2019s barbecue? You probably won\u2019t die drinking a Powerade but could also stick with plain water. If you caught norovirus and are gastrointestinally suffering out both ends, go with God and get that Gatorade. But you don\u2019t need to go crazy about how you hydrate. You don\u2019t even have to spend a ton of money on electrolyte packets. Half a lemon and a pinch of salt in your water is an effective, budget-conscious alternative<\/a>. (Or pickle juice, if that\u2019s more your vibe.)<\/p>\n<\/div>\n\nI deeply understand the desire to \u201chydrate better.\u201d I\u2019ve passed out in hot weather, sometimes while long-distance running. It\u2019s not fun! The few times it happened were so terrible, it motivated me to be better about hydrating in hot weather. It\u2019s why I\u2019ve tested multiple wearable<\/a> sweat patches<\/a> that claimed to help optimize my electrolyte intake when I was training for half-marathons in sweltering heat. It\u2019s why I\u2019ve reviewed smart water bottles of many flavors<\/a> and variations. (Adding flavoring is also a valid \u201chack\u201d to drinking more water.) Earlier this year, I installed an at-home urinalysis lab<\/a> in my toilet because of course<\/em> I did. I\u2019ve invested in a ton of sports hydration packets and energy goos. Ironically, what\u2019s helped most is a regular Owala bottle. Apparently, I like drinking water better out of a straw.<\/p>\n<\/div>\n\nWhich is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\nFollow topics and authors<\/strong> from this story to see more like this in your personalized homepage feed and to receive email updates.<\/span><\/p>\n\n<\/svg><\/span>Victoria Song<\/span><\/span><\/span>\n
These are all peak examples of the wellness grifter playbook<\/a>.<\/p>\n<\/div>\n\nIt\u2019s true that the body needs electrolytes, minerals that hold a positive or negative electric charge when dissolved in water: things like potassium, magnesium, and sodium. (Sugar isn\u2019t technically an electrolyte, but it too is necessary for hydration.) They\u2019re important because they help maintain appropriate fluid levels within your cells, contract and relax muscles, and play into several other chemical reactions within your body. You lose electrolytes when you sweat and whenever you pee as waste products. These are all facts that influencers and wellness brands use to establish credibility by letting you in on the \u201creal science\u201d of how hydration works.<\/p>\n<\/div>\n\nThe next turn in the playbook is then convincing you that \u201cdrinking more water\u201d \u2014 a long-established, common-sense way to hydrate that\u2019s often recommended by doctors \u2014 is not good enough. There is a more optimal way, a secret that you\u2019re about to be let in on. To finish it off, you\u2019re either fed a dubious but harmless hack (e.g., room-temperature water is better for hydrating than cold water) or told the electrolyte powder they\u2019re shilling will hydrate you so much better or faster than plain water could.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nLiquid IV can be useful to have around<\/em>. This presentation, however, is a bit of science-washed marketing.<\/em><\/figcaption>Screenshot: Liquid IV<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nTake Liquid IV\u2019s science page<\/a>. \u201cHydration is essential,\u201d the site says, as a video of stylish scientists clad in chunky glasses and crisp lab coats plays in the background. \u201cWe elevate it with science.\u201d Specifically, \u201cbreakthrough technology, clinical programs, and scientific leadership.\u201d Scroll a bit further down the page, and you\u2019ll see the words \u201cWater is the least studied nutrient\u201d and \u201cJust add science \u2026 We love water (it\u2019s a phenomenal hydrator), but sometimes water alone isn\u2019t enough.\u201d<\/p>\n<\/div>\n\nThe site then goes on to describe Liquid IV\u2019s four-step hydration philosophy. It boils down to: (1) making drinks tasty so you drink more; (2) adding \u201chydration multipliers,\u201d aka a proprietary blend of electrolytes; (3) taking credit for sodium in the mix helping you retain water; and (4) taking credit for the mix\u2019s other electrolytes doing what electrolytes do. A separate page for its clinical study results<\/a> says that Liquid IV helps people rehydrate quicker and retain fluids longer than water alone. Which, again, is how electrolytes work. It also says that the sugar-free version doesn\u2019t spike blood glucose levels, which, to state the obvious, is an expected result from a sugar-free beverage.<\/p>\n<\/div>\n\nThis is effective at selling the message that, in a vacuum, Liquid IV \u2014 and other electrolyte mixes \u2014 are better<\/em> than water at hydration. But it\u2019s also missing a lot of key context.<\/p>\n<\/div>\n\nThe FAQ<\/a> on Liquid IV\u2019s site notes that the product is safe for daily consumption \u201cduring or after tough workouts, while traveling, after a night out, or for heat-related rehydration.\u201d That\u2019s not \u201creplace all your water with Liquid IV.\u201d It goes on to suggest one serving a day and to consult a doctor for further questions. That\u2019s all fine, but electrolyte imbalances are a two-way street. There\u2019s such a thing as too<\/em> many electrolytes.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nJUST ADD SCIENCE! These are facts about electrolytes, but it\u2019s missing<\/em> some key context to sell you on buying in.<\/em><\/figcaption>Screenshot: Liquid IV<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nTake sodium. The CDC<\/a> says that the average American gets about 3,300mg of sodium per day, which is above the federal recommendation of less<\/em> than 2,300mg. Liquid IV has over 20 flavors, so the nutrition label varies, but generally a single serving has roughly 500 to 520mg of sodium \u2014 or more than 20 percent of your daily recommended intake. Barring a condition or medication that affects your sodium levels, like POTS<\/a>, you probably get enough of this particular electrolyte from your diet. And salt isn\u2019t the only ingredient to be mindful of. Ask any marathoner or cyclist. Chugging too much of a sugary sports drink can trigger a nasty case of the runs.<\/p>\n<\/div>\n\nBut say you are<\/em> someone who does need to be extra mindful of hydration. Overdoing electrolyte mixes is easy to do and can have unintended health consequences. My spouse suffers from severe, chronic migraines. In the summer, they\u2019re often triggered by dehydration and heat intolerance. Migraines are horrible, but my spouse is doubly unlucky in that theirs often come with intense nausea and vomiting. It\u2019s a vicious cycle where dehydration worsens the migraine, but the nausea makes it so they can\u2019t actually rehydrate themselves. Several times, I\u2019ve had to rush them to the emergency room for a saline drip. So in an effort to be proactive, last summer they started drinking Pedialyte and Liquid IV daily to prevent heat-related migraines.<\/p>\n<\/div>\n\nIt was a genuine attempt to take better care of themselves. But they ended up giving themselves high blood pressure from all the salt \u2014 which can<\/em> happen with too much electrolyte supplementation, along with other issues like increased cardiovascular strain<\/a>.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nHear me out: plain water is good enough for Theo Hernandez of France at the 2026 World Cup. <\/em><\/figcaption>Photo by Marc Atkins\/Getty Images<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nThere is a time and place for electrolyte mixes and sports drinks. Mainly, when you need to quickly rehydrate yourself after losing a significant amount of bodily fluids in a short time and<\/em> your daily diet can\u2019t compensate for it. So, if you\u2019re sweating buckets because you\u2019re active outdoors for several hours in the hot sun? Yeah, an electrolyte drink is appropriate. If you, a healthy human, decided for some cockamamie reason to go for a 30-minute run in extreme heat, but will immediately go back into air conditioning to chow down on Grandpa Rick\u2019s barbecue? You probably won\u2019t die drinking a Powerade but could also stick with plain water. If you caught norovirus and are gastrointestinally suffering out both ends, go with God and get that Gatorade. But you don\u2019t need to go crazy about how you hydrate. You don\u2019t even have to spend a ton of money on electrolyte packets. Half a lemon and a pinch of salt in your water is an effective, budget-conscious alternative<\/a>. (Or pickle juice, if that\u2019s more your vibe.)<\/p>\n<\/div>\n\nI deeply understand the desire to \u201chydrate better.\u201d I\u2019ve passed out in hot weather, sometimes while long-distance running. It\u2019s not fun! The few times it happened were so terrible, it motivated me to be better about hydrating in hot weather. It\u2019s why I\u2019ve tested multiple wearable<\/a> sweat patches<\/a> that claimed to help optimize my electrolyte intake when I was training for half-marathons in sweltering heat. It\u2019s why I\u2019ve reviewed smart water bottles of many flavors<\/a> and variations. (Adding flavoring is also a valid \u201chack\u201d to drinking more water.) Earlier this year, I installed an at-home urinalysis lab<\/a> in my toilet because of course<\/em> I did. I\u2019ve invested in a ton of sports hydration packets and energy goos. Ironically, what\u2019s helped most is a regular Owala bottle. Apparently, I like drinking water better out of a straw.<\/p>\n<\/div>\n\nWhich is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\nFollow topics and authors<\/strong> from this story to see more like this in your personalized homepage feed and to receive email updates.<\/span><\/p>\n\n<\/svg><\/span>Victoria Song<\/span><\/span><\/span>\n
It\u2019s true that the body needs electrolytes, minerals that hold a positive or negative electric charge when dissolved in water: things like potassium, magnesium, and sodium. (Sugar isn\u2019t technically an electrolyte, but it too is necessary for hydration.) They\u2019re important because they help maintain appropriate fluid levels within your cells, contract and relax muscles, and play into several other chemical reactions within your body. You lose electrolytes when you sweat and whenever you pee as waste products. These are all facts that influencers and wellness brands use to establish credibility by letting you in on the \u201creal science\u201d of how hydration works.<\/p>\n<\/div>\n
The next turn in the playbook is then convincing you that \u201cdrinking more water\u201d \u2014 a long-established, common-sense way to hydrate that\u2019s often recommended by doctors \u2014 is not good enough. There is a more optimal way, a secret that you\u2019re about to be let in on. To finish it off, you\u2019re either fed a dubious but harmless hack (e.g., room-temperature water is better for hydrating than cold water) or told the electrolyte powder they\u2019re shilling will hydrate you so much better or faster than plain water could.<\/p>\n<\/div>\n
Liquid IV can be useful to have around<\/em>. This presentation, however, is a bit of science-washed marketing.<\/em><\/figcaption>Screenshot: Liquid IV<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nTake Liquid IV\u2019s science page<\/a>. \u201cHydration is essential,\u201d the site says, as a video of stylish scientists clad in chunky glasses and crisp lab coats plays in the background. \u201cWe elevate it with science.\u201d Specifically, \u201cbreakthrough technology, clinical programs, and scientific leadership.\u201d Scroll a bit further down the page, and you\u2019ll see the words \u201cWater is the least studied nutrient\u201d and \u201cJust add science \u2026 We love water (it\u2019s a phenomenal hydrator), but sometimes water alone isn\u2019t enough.\u201d<\/p>\n<\/div>\n\nThe site then goes on to describe Liquid IV\u2019s four-step hydration philosophy. It boils down to: (1) making drinks tasty so you drink more; (2) adding \u201chydration multipliers,\u201d aka a proprietary blend of electrolytes; (3) taking credit for sodium in the mix helping you retain water; and (4) taking credit for the mix\u2019s other electrolytes doing what electrolytes do. A separate page for its clinical study results<\/a> says that Liquid IV helps people rehydrate quicker and retain fluids longer than water alone. Which, again, is how electrolytes work. It also says that the sugar-free version doesn\u2019t spike blood glucose levels, which, to state the obvious, is an expected result from a sugar-free beverage.<\/p>\n<\/div>\n\nThis is effective at selling the message that, in a vacuum, Liquid IV \u2014 and other electrolyte mixes \u2014 are better<\/em> than water at hydration. But it\u2019s also missing a lot of key context.<\/p>\n<\/div>\n\nThe FAQ<\/a> on Liquid IV\u2019s site notes that the product is safe for daily consumption \u201cduring or after tough workouts, while traveling, after a night out, or for heat-related rehydration.\u201d That\u2019s not \u201creplace all your water with Liquid IV.\u201d It goes on to suggest one serving a day and to consult a doctor for further questions. That\u2019s all fine, but electrolyte imbalances are a two-way street. There\u2019s such a thing as too<\/em> many electrolytes.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nJUST ADD SCIENCE! These are facts about electrolytes, but it\u2019s missing<\/em> some key context to sell you on buying in.<\/em><\/figcaption>Screenshot: Liquid IV<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nTake sodium. The CDC<\/a> says that the average American gets about 3,300mg of sodium per day, which is above the federal recommendation of less<\/em> than 2,300mg. Liquid IV has over 20 flavors, so the nutrition label varies, but generally a single serving has roughly 500 to 520mg of sodium \u2014 or more than 20 percent of your daily recommended intake. Barring a condition or medication that affects your sodium levels, like POTS<\/a>, you probably get enough of this particular electrolyte from your diet. And salt isn\u2019t the only ingredient to be mindful of. Ask any marathoner or cyclist. Chugging too much of a sugary sports drink can trigger a nasty case of the runs.<\/p>\n<\/div>\n\nBut say you are<\/em> someone who does need to be extra mindful of hydration. Overdoing electrolyte mixes is easy to do and can have unintended health consequences. My spouse suffers from severe, chronic migraines. In the summer, they\u2019re often triggered by dehydration and heat intolerance. Migraines are horrible, but my spouse is doubly unlucky in that theirs often come with intense nausea and vomiting. It\u2019s a vicious cycle where dehydration worsens the migraine, but the nausea makes it so they can\u2019t actually rehydrate themselves. Several times, I\u2019ve had to rush them to the emergency room for a saline drip. So in an effort to be proactive, last summer they started drinking Pedialyte and Liquid IV daily to prevent heat-related migraines.<\/p>\n<\/div>\n\nIt was a genuine attempt to take better care of themselves. But they ended up giving themselves high blood pressure from all the salt \u2014 which can<\/em> happen with too much electrolyte supplementation, along with other issues like increased cardiovascular strain<\/a>.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nHear me out: plain water is good enough for Theo Hernandez of France at the 2026 World Cup. <\/em><\/figcaption>Photo by Marc Atkins\/Getty Images<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nThere is a time and place for electrolyte mixes and sports drinks. Mainly, when you need to quickly rehydrate yourself after losing a significant amount of bodily fluids in a short time and<\/em> your daily diet can\u2019t compensate for it. So, if you\u2019re sweating buckets because you\u2019re active outdoors for several hours in the hot sun? Yeah, an electrolyte drink is appropriate. If you, a healthy human, decided for some cockamamie reason to go for a 30-minute run in extreme heat, but will immediately go back into air conditioning to chow down on Grandpa Rick\u2019s barbecue? You probably won\u2019t die drinking a Powerade but could also stick with plain water. If you caught norovirus and are gastrointestinally suffering out both ends, go with God and get that Gatorade. But you don\u2019t need to go crazy about how you hydrate. You don\u2019t even have to spend a ton of money on electrolyte packets. Half a lemon and a pinch of salt in your water is an effective, budget-conscious alternative<\/a>. (Or pickle juice, if that\u2019s more your vibe.)<\/p>\n<\/div>\n\nI deeply understand the desire to \u201chydrate better.\u201d I\u2019ve passed out in hot weather, sometimes while long-distance running. It\u2019s not fun! The few times it happened were so terrible, it motivated me to be better about hydrating in hot weather. It\u2019s why I\u2019ve tested multiple wearable<\/a> sweat patches<\/a> that claimed to help optimize my electrolyte intake when I was training for half-marathons in sweltering heat. It\u2019s why I\u2019ve reviewed smart water bottles of many flavors<\/a> and variations. (Adding flavoring is also a valid \u201chack\u201d to drinking more water.) Earlier this year, I installed an at-home urinalysis lab<\/a> in my toilet because of course<\/em> I did. I\u2019ve invested in a ton of sports hydration packets and energy goos. Ironically, what\u2019s helped most is a regular Owala bottle. Apparently, I like drinking water better out of a straw.<\/p>\n<\/div>\n\nWhich is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\nFollow topics and authors<\/strong> from this story to see more like this in your personalized homepage feed and to receive email updates.<\/span><\/p>\n\n<\/svg><\/span>Victoria Song<\/span><\/span><\/span>\n
Take Liquid IV\u2019s science page<\/a>. \u201cHydration is essential,\u201d the site says, as a video of stylish scientists clad in chunky glasses and crisp lab coats plays in the background. \u201cWe elevate it with science.\u201d Specifically, \u201cbreakthrough technology, clinical programs, and scientific leadership.\u201d Scroll a bit further down the page, and you\u2019ll see the words \u201cWater is the least studied nutrient\u201d and \u201cJust add science \u2026 We love water (it\u2019s a phenomenal hydrator), but sometimes water alone isn\u2019t enough.\u201d<\/p>\n<\/div>\n\nThe site then goes on to describe Liquid IV\u2019s four-step hydration philosophy. It boils down to: (1) making drinks tasty so you drink more; (2) adding \u201chydration multipliers,\u201d aka a proprietary blend of electrolytes; (3) taking credit for sodium in the mix helping you retain water; and (4) taking credit for the mix\u2019s other electrolytes doing what electrolytes do. A separate page for its clinical study results<\/a> says that Liquid IV helps people rehydrate quicker and retain fluids longer than water alone. Which, again, is how electrolytes work. It also says that the sugar-free version doesn\u2019t spike blood glucose levels, which, to state the obvious, is an expected result from a sugar-free beverage.<\/p>\n<\/div>\n\nThis is effective at selling the message that, in a vacuum, Liquid IV \u2014 and other electrolyte mixes \u2014 are better<\/em> than water at hydration. But it\u2019s also missing a lot of key context.<\/p>\n<\/div>\n\nThe FAQ<\/a> on Liquid IV\u2019s site notes that the product is safe for daily consumption \u201cduring or after tough workouts, while traveling, after a night out, or for heat-related rehydration.\u201d That\u2019s not \u201creplace all your water with Liquid IV.\u201d It goes on to suggest one serving a day and to consult a doctor for further questions. That\u2019s all fine, but electrolyte imbalances are a two-way street. There\u2019s such a thing as too<\/em> many electrolytes.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nJUST ADD SCIENCE! These are facts about electrolytes, but it\u2019s missing<\/em> some key context to sell you on buying in.<\/em><\/figcaption>Screenshot: Liquid IV<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nTake sodium. The CDC<\/a> says that the average American gets about 3,300mg of sodium per day, which is above the federal recommendation of less<\/em> than 2,300mg. Liquid IV has over 20 flavors, so the nutrition label varies, but generally a single serving has roughly 500 to 520mg of sodium \u2014 or more than 20 percent of your daily recommended intake. Barring a condition or medication that affects your sodium levels, like POTS<\/a>, you probably get enough of this particular electrolyte from your diet. And salt isn\u2019t the only ingredient to be mindful of. Ask any marathoner or cyclist. Chugging too much of a sugary sports drink can trigger a nasty case of the runs.<\/p>\n<\/div>\n\nBut say you are<\/em> someone who does need to be extra mindful of hydration. Overdoing electrolyte mixes is easy to do and can have unintended health consequences. My spouse suffers from severe, chronic migraines. In the summer, they\u2019re often triggered by dehydration and heat intolerance. Migraines are horrible, but my spouse is doubly unlucky in that theirs often come with intense nausea and vomiting. It\u2019s a vicious cycle where dehydration worsens the migraine, but the nausea makes it so they can\u2019t actually rehydrate themselves. Several times, I\u2019ve had to rush them to the emergency room for a saline drip. So in an effort to be proactive, last summer they started drinking Pedialyte and Liquid IV daily to prevent heat-related migraines.<\/p>\n<\/div>\n\nIt was a genuine attempt to take better care of themselves. But they ended up giving themselves high blood pressure from all the salt \u2014 which can<\/em> happen with too much electrolyte supplementation, along with other issues like increased cardiovascular strain<\/a>.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nHear me out: plain water is good enough for Theo Hernandez of France at the 2026 World Cup. <\/em><\/figcaption>Photo by Marc Atkins\/Getty Images<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nThere is a time and place for electrolyte mixes and sports drinks. Mainly, when you need to quickly rehydrate yourself after losing a significant amount of bodily fluids in a short time and<\/em> your daily diet can\u2019t compensate for it. So, if you\u2019re sweating buckets because you\u2019re active outdoors for several hours in the hot sun? Yeah, an electrolyte drink is appropriate. If you, a healthy human, decided for some cockamamie reason to go for a 30-minute run in extreme heat, but will immediately go back into air conditioning to chow down on Grandpa Rick\u2019s barbecue? You probably won\u2019t die drinking a Powerade but could also stick with plain water. If you caught norovirus and are gastrointestinally suffering out both ends, go with God and get that Gatorade. But you don\u2019t need to go crazy about how you hydrate. You don\u2019t even have to spend a ton of money on electrolyte packets. Half a lemon and a pinch of salt in your water is an effective, budget-conscious alternative<\/a>. (Or pickle juice, if that\u2019s more your vibe.)<\/p>\n<\/div>\n\nI deeply understand the desire to \u201chydrate better.\u201d I\u2019ve passed out in hot weather, sometimes while long-distance running. It\u2019s not fun! The few times it happened were so terrible, it motivated me to be better about hydrating in hot weather. It\u2019s why I\u2019ve tested multiple wearable<\/a> sweat patches<\/a> that claimed to help optimize my electrolyte intake when I was training for half-marathons in sweltering heat. It\u2019s why I\u2019ve reviewed smart water bottles of many flavors<\/a> and variations. (Adding flavoring is also a valid \u201chack\u201d to drinking more water.) Earlier this year, I installed an at-home urinalysis lab<\/a> in my toilet because of course<\/em> I did. I\u2019ve invested in a ton of sports hydration packets and energy goos. Ironically, what\u2019s helped most is a regular Owala bottle. Apparently, I like drinking water better out of a straw.<\/p>\n<\/div>\n\nWhich is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\nFollow topics and authors<\/strong> from this story to see more like this in your personalized homepage feed and to receive email updates.<\/span><\/p>\n\n<\/svg><\/span>Victoria Song<\/span><\/span><\/span>\n
The site then goes on to describe Liquid IV\u2019s four-step hydration philosophy. It boils down to: (1) making drinks tasty so you drink more; (2) adding \u201chydration multipliers,\u201d aka a proprietary blend of electrolytes; (3) taking credit for sodium in the mix helping you retain water; and (4) taking credit for the mix\u2019s other electrolytes doing what electrolytes do. A separate page for its clinical study results<\/a> says that Liquid IV helps people rehydrate quicker and retain fluids longer than water alone. Which, again, is how electrolytes work. It also says that the sugar-free version doesn\u2019t spike blood glucose levels, which, to state the obvious, is an expected result from a sugar-free beverage.<\/p>\n<\/div>\n\nThis is effective at selling the message that, in a vacuum, Liquid IV \u2014 and other electrolyte mixes \u2014 are better<\/em> than water at hydration. But it\u2019s also missing a lot of key context.<\/p>\n<\/div>\n\nThe FAQ<\/a> on Liquid IV\u2019s site notes that the product is safe for daily consumption \u201cduring or after tough workouts, while traveling, after a night out, or for heat-related rehydration.\u201d That\u2019s not \u201creplace all your water with Liquid IV.\u201d It goes on to suggest one serving a day and to consult a doctor for further questions. That\u2019s all fine, but electrolyte imbalances are a two-way street. There\u2019s such a thing as too<\/em> many electrolytes.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nJUST ADD SCIENCE! These are facts about electrolytes, but it\u2019s missing<\/em> some key context to sell you on buying in.<\/em><\/figcaption>Screenshot: Liquid IV<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nTake sodium. The CDC<\/a> says that the average American gets about 3,300mg of sodium per day, which is above the federal recommendation of less<\/em> than 2,300mg. Liquid IV has over 20 flavors, so the nutrition label varies, but generally a single serving has roughly 500 to 520mg of sodium \u2014 or more than 20 percent of your daily recommended intake. Barring a condition or medication that affects your sodium levels, like POTS<\/a>, you probably get enough of this particular electrolyte from your diet. And salt isn\u2019t the only ingredient to be mindful of. Ask any marathoner or cyclist. Chugging too much of a sugary sports drink can trigger a nasty case of the runs.<\/p>\n<\/div>\n\nBut say you are<\/em> someone who does need to be extra mindful of hydration. Overdoing electrolyte mixes is easy to do and can have unintended health consequences. My spouse suffers from severe, chronic migraines. In the summer, they\u2019re often triggered by dehydration and heat intolerance. Migraines are horrible, but my spouse is doubly unlucky in that theirs often come with intense nausea and vomiting. It\u2019s a vicious cycle where dehydration worsens the migraine, but the nausea makes it so they can\u2019t actually rehydrate themselves. Several times, I\u2019ve had to rush them to the emergency room for a saline drip. So in an effort to be proactive, last summer they started drinking Pedialyte and Liquid IV daily to prevent heat-related migraines.<\/p>\n<\/div>\n\nIt was a genuine attempt to take better care of themselves. But they ended up giving themselves high blood pressure from all the salt \u2014 which can<\/em> happen with too much electrolyte supplementation, along with other issues like increased cardiovascular strain<\/a>.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nHear me out: plain water is good enough for Theo Hernandez of France at the 2026 World Cup. <\/em><\/figcaption>Photo by Marc Atkins\/Getty Images<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nThere is a time and place for electrolyte mixes and sports drinks. Mainly, when you need to quickly rehydrate yourself after losing a significant amount of bodily fluids in a short time and<\/em> your daily diet can\u2019t compensate for it. So, if you\u2019re sweating buckets because you\u2019re active outdoors for several hours in the hot sun? Yeah, an electrolyte drink is appropriate. If you, a healthy human, decided for some cockamamie reason to go for a 30-minute run in extreme heat, but will immediately go back into air conditioning to chow down on Grandpa Rick\u2019s barbecue? You probably won\u2019t die drinking a Powerade but could also stick with plain water. If you caught norovirus and are gastrointestinally suffering out both ends, go with God and get that Gatorade. But you don\u2019t need to go crazy about how you hydrate. You don\u2019t even have to spend a ton of money on electrolyte packets. Half a lemon and a pinch of salt in your water is an effective, budget-conscious alternative<\/a>. (Or pickle juice, if that\u2019s more your vibe.)<\/p>\n<\/div>\n\nI deeply understand the desire to \u201chydrate better.\u201d I\u2019ve passed out in hot weather, sometimes while long-distance running. It\u2019s not fun! The few times it happened were so terrible, it motivated me to be better about hydrating in hot weather. It\u2019s why I\u2019ve tested multiple wearable<\/a> sweat patches<\/a> that claimed to help optimize my electrolyte intake when I was training for half-marathons in sweltering heat. It\u2019s why I\u2019ve reviewed smart water bottles of many flavors<\/a> and variations. (Adding flavoring is also a valid \u201chack\u201d to drinking more water.) Earlier this year, I installed an at-home urinalysis lab<\/a> in my toilet because of course<\/em> I did. I\u2019ve invested in a ton of sports hydration packets and energy goos. Ironically, what\u2019s helped most is a regular Owala bottle. Apparently, I like drinking water better out of a straw.<\/p>\n<\/div>\n\nWhich is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\nFollow topics and authors<\/strong> from this story to see more like this in your personalized homepage feed and to receive email updates.<\/span><\/p>\n\n<\/svg><\/span>Victoria Song<\/span><\/span><\/span>\n
This is effective at selling the message that, in a vacuum, Liquid IV \u2014 and other electrolyte mixes \u2014 are better<\/em> than water at hydration. But it\u2019s also missing a lot of key context.<\/p>\n<\/div>\n\nThe FAQ<\/a> on Liquid IV\u2019s site notes that the product is safe for daily consumption \u201cduring or after tough workouts, while traveling, after a night out, or for heat-related rehydration.\u201d That\u2019s not \u201creplace all your water with Liquid IV.\u201d It goes on to suggest one serving a day and to consult a doctor for further questions. That\u2019s all fine, but electrolyte imbalances are a two-way street. There\u2019s such a thing as too<\/em> many electrolytes.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nJUST ADD SCIENCE! These are facts about electrolytes, but it\u2019s missing<\/em> some key context to sell you on buying in.<\/em><\/figcaption>Screenshot: Liquid IV<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nTake sodium. The CDC<\/a> says that the average American gets about 3,300mg of sodium per day, which is above the federal recommendation of less<\/em> than 2,300mg. Liquid IV has over 20 flavors, so the nutrition label varies, but generally a single serving has roughly 500 to 520mg of sodium \u2014 or more than 20 percent of your daily recommended intake. Barring a condition or medication that affects your sodium levels, like POTS<\/a>, you probably get enough of this particular electrolyte from your diet. And salt isn\u2019t the only ingredient to be mindful of. Ask any marathoner or cyclist. Chugging too much of a sugary sports drink can trigger a nasty case of the runs.<\/p>\n<\/div>\n\nBut say you are<\/em> someone who does need to be extra mindful of hydration. Overdoing electrolyte mixes is easy to do and can have unintended health consequences. My spouse suffers from severe, chronic migraines. In the summer, they\u2019re often triggered by dehydration and heat intolerance. Migraines are horrible, but my spouse is doubly unlucky in that theirs often come with intense nausea and vomiting. It\u2019s a vicious cycle where dehydration worsens the migraine, but the nausea makes it so they can\u2019t actually rehydrate themselves. Several times, I\u2019ve had to rush them to the emergency room for a saline drip. So in an effort to be proactive, last summer they started drinking Pedialyte and Liquid IV daily to prevent heat-related migraines.<\/p>\n<\/div>\n\nIt was a genuine attempt to take better care of themselves. But they ended up giving themselves high blood pressure from all the salt \u2014 which can<\/em> happen with too much electrolyte supplementation, along with other issues like increased cardiovascular strain<\/a>.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nHear me out: plain water is good enough for Theo Hernandez of France at the 2026 World Cup. <\/em><\/figcaption>Photo by Marc Atkins\/Getty Images<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nThere is a time and place for electrolyte mixes and sports drinks. Mainly, when you need to quickly rehydrate yourself after losing a significant amount of bodily fluids in a short time and<\/em> your daily diet can\u2019t compensate for it. So, if you\u2019re sweating buckets because you\u2019re active outdoors for several hours in the hot sun? Yeah, an electrolyte drink is appropriate. If you, a healthy human, decided for some cockamamie reason to go for a 30-minute run in extreme heat, but will immediately go back into air conditioning to chow down on Grandpa Rick\u2019s barbecue? You probably won\u2019t die drinking a Powerade but could also stick with plain water. If you caught norovirus and are gastrointestinally suffering out both ends, go with God and get that Gatorade. But you don\u2019t need to go crazy about how you hydrate. You don\u2019t even have to spend a ton of money on electrolyte packets. Half a lemon and a pinch of salt in your water is an effective, budget-conscious alternative<\/a>. (Or pickle juice, if that\u2019s more your vibe.)<\/p>\n<\/div>\n\nI deeply understand the desire to \u201chydrate better.\u201d I\u2019ve passed out in hot weather, sometimes while long-distance running. It\u2019s not fun! The few times it happened were so terrible, it motivated me to be better about hydrating in hot weather. It\u2019s why I\u2019ve tested multiple wearable<\/a> sweat patches<\/a> that claimed to help optimize my electrolyte intake when I was training for half-marathons in sweltering heat. It\u2019s why I\u2019ve reviewed smart water bottles of many flavors<\/a> and variations. (Adding flavoring is also a valid \u201chack\u201d to drinking more water.) Earlier this year, I installed an at-home urinalysis lab<\/a> in my toilet because of course<\/em> I did. I\u2019ve invested in a ton of sports hydration packets and energy goos. Ironically, what\u2019s helped most is a regular Owala bottle. Apparently, I like drinking water better out of a straw.<\/p>\n<\/div>\n\nWhich is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\nFollow topics and authors<\/strong> from this story to see more like this in your personalized homepage feed and to receive email updates.<\/span><\/p>\n\n<\/svg><\/span>Victoria Song<\/span><\/span><\/span>\n
The FAQ<\/a> on Liquid IV\u2019s site notes that the product is safe for daily consumption \u201cduring or after tough workouts, while traveling, after a night out, or for heat-related rehydration.\u201d That\u2019s not \u201creplace all your water with Liquid IV.\u201d It goes on to suggest one serving a day and to consult a doctor for further questions. That\u2019s all fine, but electrolyte imbalances are a two-way street. There\u2019s such a thing as too<\/em> many electrolytes.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nJUST ADD SCIENCE! These are facts about electrolytes, but it\u2019s missing<\/em> some key context to sell you on buying in.<\/em><\/figcaption>Screenshot: Liquid IV<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nTake sodium. The CDC<\/a> says that the average American gets about 3,300mg of sodium per day, which is above the federal recommendation of less<\/em> than 2,300mg. Liquid IV has over 20 flavors, so the nutrition label varies, but generally a single serving has roughly 500 to 520mg of sodium \u2014 or more than 20 percent of your daily recommended intake. Barring a condition or medication that affects your sodium levels, like POTS<\/a>, you probably get enough of this particular electrolyte from your diet. And salt isn\u2019t the only ingredient to be mindful of. Ask any marathoner or cyclist. Chugging too much of a sugary sports drink can trigger a nasty case of the runs.<\/p>\n<\/div>\n\nBut say you are<\/em> someone who does need to be extra mindful of hydration. Overdoing electrolyte mixes is easy to do and can have unintended health consequences. My spouse suffers from severe, chronic migraines. In the summer, they\u2019re often triggered by dehydration and heat intolerance. Migraines are horrible, but my spouse is doubly unlucky in that theirs often come with intense nausea and vomiting. It\u2019s a vicious cycle where dehydration worsens the migraine, but the nausea makes it so they can\u2019t actually rehydrate themselves. Several times, I\u2019ve had to rush them to the emergency room for a saline drip. So in an effort to be proactive, last summer they started drinking Pedialyte and Liquid IV daily to prevent heat-related migraines.<\/p>\n<\/div>\n\nIt was a genuine attempt to take better care of themselves. But they ended up giving themselves high blood pressure from all the salt \u2014 which can<\/em> happen with too much electrolyte supplementation, along with other issues like increased cardiovascular strain<\/a>.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nHear me out: plain water is good enough for Theo Hernandez of France at the 2026 World Cup. <\/em><\/figcaption>Photo by Marc Atkins\/Getty Images<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nThere is a time and place for electrolyte mixes and sports drinks. Mainly, when you need to quickly rehydrate yourself after losing a significant amount of bodily fluids in a short time and<\/em> your daily diet can\u2019t compensate for it. So, if you\u2019re sweating buckets because you\u2019re active outdoors for several hours in the hot sun? Yeah, an electrolyte drink is appropriate. If you, a healthy human, decided for some cockamamie reason to go for a 30-minute run in extreme heat, but will immediately go back into air conditioning to chow down on Grandpa Rick\u2019s barbecue? You probably won\u2019t die drinking a Powerade but could also stick with plain water. If you caught norovirus and are gastrointestinally suffering out both ends, go with God and get that Gatorade. But you don\u2019t need to go crazy about how you hydrate. You don\u2019t even have to spend a ton of money on electrolyte packets. Half a lemon and a pinch of salt in your water is an effective, budget-conscious alternative<\/a>. (Or pickle juice, if that\u2019s more your vibe.)<\/p>\n<\/div>\n\nI deeply understand the desire to \u201chydrate better.\u201d I\u2019ve passed out in hot weather, sometimes while long-distance running. It\u2019s not fun! The few times it happened were so terrible, it motivated me to be better about hydrating in hot weather. It\u2019s why I\u2019ve tested multiple wearable<\/a> sweat patches<\/a> that claimed to help optimize my electrolyte intake when I was training for half-marathons in sweltering heat. It\u2019s why I\u2019ve reviewed smart water bottles of many flavors<\/a> and variations. (Adding flavoring is also a valid \u201chack\u201d to drinking more water.) Earlier this year, I installed an at-home urinalysis lab<\/a> in my toilet because of course<\/em> I did. I\u2019ve invested in a ton of sports hydration packets and energy goos. Ironically, what\u2019s helped most is a regular Owala bottle. Apparently, I like drinking water better out of a straw.<\/p>\n<\/div>\n\nWhich is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\nFollow topics and authors<\/strong> from this story to see more like this in your personalized homepage feed and to receive email updates.<\/span><\/p>\n\n<\/svg><\/span>Victoria Song<\/span><\/span><\/span>\n
JUST ADD SCIENCE! These are facts about electrolytes, but it\u2019s missing<\/em> some key context to sell you on buying in.<\/em><\/figcaption>Screenshot: Liquid IV<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nTake sodium. The CDC<\/a> says that the average American gets about 3,300mg of sodium per day, which is above the federal recommendation of less<\/em> than 2,300mg. Liquid IV has over 20 flavors, so the nutrition label varies, but generally a single serving has roughly 500 to 520mg of sodium \u2014 or more than 20 percent of your daily recommended intake. Barring a condition or medication that affects your sodium levels, like POTS<\/a>, you probably get enough of this particular electrolyte from your diet. And salt isn\u2019t the only ingredient to be mindful of. Ask any marathoner or cyclist. Chugging too much of a sugary sports drink can trigger a nasty case of the runs.<\/p>\n<\/div>\n\nBut say you are<\/em> someone who does need to be extra mindful of hydration. Overdoing electrolyte mixes is easy to do and can have unintended health consequences. My spouse suffers from severe, chronic migraines. In the summer, they\u2019re often triggered by dehydration and heat intolerance. Migraines are horrible, but my spouse is doubly unlucky in that theirs often come with intense nausea and vomiting. It\u2019s a vicious cycle where dehydration worsens the migraine, but the nausea makes it so they can\u2019t actually rehydrate themselves. Several times, I\u2019ve had to rush them to the emergency room for a saline drip. So in an effort to be proactive, last summer they started drinking Pedialyte and Liquid IV daily to prevent heat-related migraines.<\/p>\n<\/div>\n\nIt was a genuine attempt to take better care of themselves. But they ended up giving themselves high blood pressure from all the salt \u2014 which can<\/em> happen with too much electrolyte supplementation, along with other issues like increased cardiovascular strain<\/a>.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nHear me out: plain water is good enough for Theo Hernandez of France at the 2026 World Cup. <\/em><\/figcaption>Photo by Marc Atkins\/Getty Images<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nThere is a time and place for electrolyte mixes and sports drinks. Mainly, when you need to quickly rehydrate yourself after losing a significant amount of bodily fluids in a short time and<\/em> your daily diet can\u2019t compensate for it. So, if you\u2019re sweating buckets because you\u2019re active outdoors for several hours in the hot sun? Yeah, an electrolyte drink is appropriate. If you, a healthy human, decided for some cockamamie reason to go for a 30-minute run in extreme heat, but will immediately go back into air conditioning to chow down on Grandpa Rick\u2019s barbecue? You probably won\u2019t die drinking a Powerade but could also stick with plain water. If you caught norovirus and are gastrointestinally suffering out both ends, go with God and get that Gatorade. But you don\u2019t need to go crazy about how you hydrate. You don\u2019t even have to spend a ton of money on electrolyte packets. Half a lemon and a pinch of salt in your water is an effective, budget-conscious alternative<\/a>. (Or pickle juice, if that\u2019s more your vibe.)<\/p>\n<\/div>\n\nI deeply understand the desire to \u201chydrate better.\u201d I\u2019ve passed out in hot weather, sometimes while long-distance running. It\u2019s not fun! The few times it happened were so terrible, it motivated me to be better about hydrating in hot weather. It\u2019s why I\u2019ve tested multiple wearable<\/a> sweat patches<\/a> that claimed to help optimize my electrolyte intake when I was training for half-marathons in sweltering heat. It\u2019s why I\u2019ve reviewed smart water bottles of many flavors<\/a> and variations. (Adding flavoring is also a valid \u201chack\u201d to drinking more water.) Earlier this year, I installed an at-home urinalysis lab<\/a> in my toilet because of course<\/em> I did. I\u2019ve invested in a ton of sports hydration packets and energy goos. Ironically, what\u2019s helped most is a regular Owala bottle. Apparently, I like drinking water better out of a straw.<\/p>\n<\/div>\n\nWhich is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\nFollow topics and authors<\/strong> from this story to see more like this in your personalized homepage feed and to receive email updates.<\/span><\/p>\n\n<\/svg><\/span>Victoria Song<\/span><\/span><\/span>\n
Take sodium. The CDC<\/a> says that the average American gets about 3,300mg of sodium per day, which is above the federal recommendation of less<\/em> than 2,300mg. Liquid IV has over 20 flavors, so the nutrition label varies, but generally a single serving has roughly 500 to 520mg of sodium \u2014 or more than 20 percent of your daily recommended intake. Barring a condition or medication that affects your sodium levels, like POTS<\/a>, you probably get enough of this particular electrolyte from your diet. And salt isn\u2019t the only ingredient to be mindful of. Ask any marathoner or cyclist. Chugging too much of a sugary sports drink can trigger a nasty case of the runs.<\/p>\n<\/div>\n\nBut say you are<\/em> someone who does need to be extra mindful of hydration. Overdoing electrolyte mixes is easy to do and can have unintended health consequences. My spouse suffers from severe, chronic migraines. In the summer, they\u2019re often triggered by dehydration and heat intolerance. Migraines are horrible, but my spouse is doubly unlucky in that theirs often come with intense nausea and vomiting. It\u2019s a vicious cycle where dehydration worsens the migraine, but the nausea makes it so they can\u2019t actually rehydrate themselves. Several times, I\u2019ve had to rush them to the emergency room for a saline drip. So in an effort to be proactive, last summer they started drinking Pedialyte and Liquid IV daily to prevent heat-related migraines.<\/p>\n<\/div>\n\nIt was a genuine attempt to take better care of themselves. But they ended up giving themselves high blood pressure from all the salt \u2014 which can<\/em> happen with too much electrolyte supplementation, along with other issues like increased cardiovascular strain<\/a>.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nHear me out: plain water is good enough for Theo Hernandez of France at the 2026 World Cup. <\/em><\/figcaption>Photo by Marc Atkins\/Getty Images<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nThere is a time and place for electrolyte mixes and sports drinks. Mainly, when you need to quickly rehydrate yourself after losing a significant amount of bodily fluids in a short time and<\/em> your daily diet can\u2019t compensate for it. So, if you\u2019re sweating buckets because you\u2019re active outdoors for several hours in the hot sun? Yeah, an electrolyte drink is appropriate. If you, a healthy human, decided for some cockamamie reason to go for a 30-minute run in extreme heat, but will immediately go back into air conditioning to chow down on Grandpa Rick\u2019s barbecue? You probably won\u2019t die drinking a Powerade but could also stick with plain water. If you caught norovirus and are gastrointestinally suffering out both ends, go with God and get that Gatorade. But you don\u2019t need to go crazy about how you hydrate. You don\u2019t even have to spend a ton of money on electrolyte packets. Half a lemon and a pinch of salt in your water is an effective, budget-conscious alternative<\/a>. (Or pickle juice, if that\u2019s more your vibe.)<\/p>\n<\/div>\n\nI deeply understand the desire to \u201chydrate better.\u201d I\u2019ve passed out in hot weather, sometimes while long-distance running. It\u2019s not fun! The few times it happened were so terrible, it motivated me to be better about hydrating in hot weather. It\u2019s why I\u2019ve tested multiple wearable<\/a> sweat patches<\/a> that claimed to help optimize my electrolyte intake when I was training for half-marathons in sweltering heat. It\u2019s why I\u2019ve reviewed smart water bottles of many flavors<\/a> and variations. (Adding flavoring is also a valid \u201chack\u201d to drinking more water.) Earlier this year, I installed an at-home urinalysis lab<\/a> in my toilet because of course<\/em> I did. I\u2019ve invested in a ton of sports hydration packets and energy goos. Ironically, what\u2019s helped most is a regular Owala bottle. Apparently, I like drinking water better out of a straw.<\/p>\n<\/div>\n\nWhich is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\nFollow topics and authors<\/strong> from this story to see more like this in your personalized homepage feed and to receive email updates.<\/span><\/p>\n\n<\/svg><\/span>Victoria Song<\/span><\/span><\/span>\n
But say you are<\/em> someone who does need to be extra mindful of hydration. Overdoing electrolyte mixes is easy to do and can have unintended health consequences. My spouse suffers from severe, chronic migraines. In the summer, they\u2019re often triggered by dehydration and heat intolerance. Migraines are horrible, but my spouse is doubly unlucky in that theirs often come with intense nausea and vomiting. It\u2019s a vicious cycle where dehydration worsens the migraine, but the nausea makes it so they can\u2019t actually rehydrate themselves. Several times, I\u2019ve had to rush them to the emergency room for a saline drip. So in an effort to be proactive, last summer they started drinking Pedialyte and Liquid IV daily to prevent heat-related migraines.<\/p>\n<\/div>\n\nIt was a genuine attempt to take better care of themselves. But they ended up giving themselves high blood pressure from all the salt \u2014 which can<\/em> happen with too much electrolyte supplementation, along with other issues like increased cardiovascular strain<\/a>.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nHear me out: plain water is good enough for Theo Hernandez of France at the 2026 World Cup. <\/em><\/figcaption>Photo by Marc Atkins\/Getty Images<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nThere is a time and place for electrolyte mixes and sports drinks. Mainly, when you need to quickly rehydrate yourself after losing a significant amount of bodily fluids in a short time and<\/em> your daily diet can\u2019t compensate for it. So, if you\u2019re sweating buckets because you\u2019re active outdoors for several hours in the hot sun? Yeah, an electrolyte drink is appropriate. If you, a healthy human, decided for some cockamamie reason to go for a 30-minute run in extreme heat, but will immediately go back into air conditioning to chow down on Grandpa Rick\u2019s barbecue? You probably won\u2019t die drinking a Powerade but could also stick with plain water. If you caught norovirus and are gastrointestinally suffering out both ends, go with God and get that Gatorade. But you don\u2019t need to go crazy about how you hydrate. You don\u2019t even have to spend a ton of money on electrolyte packets. Half a lemon and a pinch of salt in your water is an effective, budget-conscious alternative<\/a>. (Or pickle juice, if that\u2019s more your vibe.)<\/p>\n<\/div>\n\nI deeply understand the desire to \u201chydrate better.\u201d I\u2019ve passed out in hot weather, sometimes while long-distance running. It\u2019s not fun! The few times it happened were so terrible, it motivated me to be better about hydrating in hot weather. It\u2019s why I\u2019ve tested multiple wearable<\/a> sweat patches<\/a> that claimed to help optimize my electrolyte intake when I was training for half-marathons in sweltering heat. It\u2019s why I\u2019ve reviewed smart water bottles of many flavors<\/a> and variations. (Adding flavoring is also a valid \u201chack\u201d to drinking more water.) Earlier this year, I installed an at-home urinalysis lab<\/a> in my toilet because of course<\/em> I did. I\u2019ve invested in a ton of sports hydration packets and energy goos. Ironically, what\u2019s helped most is a regular Owala bottle. Apparently, I like drinking water better out of a straw.<\/p>\n<\/div>\n\nWhich is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\nFollow topics and authors<\/strong> from this story to see more like this in your personalized homepage feed and to receive email updates.<\/span><\/p>\n\n<\/svg><\/span>Victoria Song<\/span><\/span><\/span>\n
It was a genuine attempt to take better care of themselves. But they ended up giving themselves high blood pressure from all the salt \u2014 which can<\/em> happen with too much electrolyte supplementation, along with other issues like increased cardiovascular strain<\/a>.<\/p>\n<\/div>\n\n\n\n\n\n<\/a><\/div>\n<\/div>\n<\/div>\nHear me out: plain water is good enough for Theo Hernandez of France at the 2026 World Cup. <\/em><\/figcaption>Photo by Marc Atkins\/Getty Images<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nThere is a time and place for electrolyte mixes and sports drinks. Mainly, when you need to quickly rehydrate yourself after losing a significant amount of bodily fluids in a short time and<\/em> your daily diet can\u2019t compensate for it. So, if you\u2019re sweating buckets because you\u2019re active outdoors for several hours in the hot sun? Yeah, an electrolyte drink is appropriate. If you, a healthy human, decided for some cockamamie reason to go for a 30-minute run in extreme heat, but will immediately go back into air conditioning to chow down on Grandpa Rick\u2019s barbecue? You probably won\u2019t die drinking a Powerade but could also stick with plain water. If you caught norovirus and are gastrointestinally suffering out both ends, go with God and get that Gatorade. But you don\u2019t need to go crazy about how you hydrate. You don\u2019t even have to spend a ton of money on electrolyte packets. Half a lemon and a pinch of salt in your water is an effective, budget-conscious alternative<\/a>. (Or pickle juice, if that\u2019s more your vibe.)<\/p>\n<\/div>\n\nI deeply understand the desire to \u201chydrate better.\u201d I\u2019ve passed out in hot weather, sometimes while long-distance running. It\u2019s not fun! The few times it happened were so terrible, it motivated me to be better about hydrating in hot weather. It\u2019s why I\u2019ve tested multiple wearable<\/a> sweat patches<\/a> that claimed to help optimize my electrolyte intake when I was training for half-marathons in sweltering heat. It\u2019s why I\u2019ve reviewed smart water bottles of many flavors<\/a> and variations. (Adding flavoring is also a valid \u201chack\u201d to drinking more water.) Earlier this year, I installed an at-home urinalysis lab<\/a> in my toilet because of course<\/em> I did. I\u2019ve invested in a ton of sports hydration packets and energy goos. Ironically, what\u2019s helped most is a regular Owala bottle. Apparently, I like drinking water better out of a straw.<\/p>\n<\/div>\n\nWhich is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\nFollow topics and authors<\/strong> from this story to see more like this in your personalized homepage feed and to receive email updates.<\/span><\/p>\n\n<\/svg><\/span>Victoria Song<\/span><\/span><\/span>\n
Hear me out: plain water is good enough for Theo Hernandez of France at the 2026 World Cup. <\/em><\/figcaption>Photo by Marc Atkins\/Getty Images<\/cite><\/p>\n<\/div>\n<\/div>\n<\/div>\n\nThere is a time and place for electrolyte mixes and sports drinks. Mainly, when you need to quickly rehydrate yourself after losing a significant amount of bodily fluids in a short time and<\/em> your daily diet can\u2019t compensate for it. So, if you\u2019re sweating buckets because you\u2019re active outdoors for several hours in the hot sun? Yeah, an electrolyte drink is appropriate. If you, a healthy human, decided for some cockamamie reason to go for a 30-minute run in extreme heat, but will immediately go back into air conditioning to chow down on Grandpa Rick\u2019s barbecue? You probably won\u2019t die drinking a Powerade but could also stick with plain water. If you caught norovirus and are gastrointestinally suffering out both ends, go with God and get that Gatorade. But you don\u2019t need to go crazy about how you hydrate. You don\u2019t even have to spend a ton of money on electrolyte packets. Half a lemon and a pinch of salt in your water is an effective, budget-conscious alternative<\/a>. (Or pickle juice, if that\u2019s more your vibe.)<\/p>\n<\/div>\n\nI deeply understand the desire to \u201chydrate better.\u201d I\u2019ve passed out in hot weather, sometimes while long-distance running. It\u2019s not fun! The few times it happened were so terrible, it motivated me to be better about hydrating in hot weather. It\u2019s why I\u2019ve tested multiple wearable<\/a> sweat patches<\/a> that claimed to help optimize my electrolyte intake when I was training for half-marathons in sweltering heat. It\u2019s why I\u2019ve reviewed smart water bottles of many flavors<\/a> and variations. (Adding flavoring is also a valid \u201chack\u201d to drinking more water.) Earlier this year, I installed an at-home urinalysis lab<\/a> in my toilet because of course<\/em> I did. I\u2019ve invested in a ton of sports hydration packets and energy goos. Ironically, what\u2019s helped most is a regular Owala bottle. Apparently, I like drinking water better out of a straw.<\/p>\n<\/div>\n\nWhich is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\nFollow topics and authors<\/strong> from this story to see more like this in your personalized homepage feed and to receive email updates.<\/span><\/p>\n\n<\/svg><\/span>Victoria Song<\/span><\/span><\/span>\n
There is a time and place for electrolyte mixes and sports drinks. Mainly, when you need to quickly rehydrate yourself after losing a significant amount of bodily fluids in a short time and<\/em> your daily diet can\u2019t compensate for it. So, if you\u2019re sweating buckets because you\u2019re active outdoors for several hours in the hot sun? Yeah, an electrolyte drink is appropriate. If you, a healthy human, decided for some cockamamie reason to go for a 30-minute run in extreme heat, but will immediately go back into air conditioning to chow down on Grandpa Rick\u2019s barbecue? You probably won\u2019t die drinking a Powerade but could also stick with plain water. If you caught norovirus and are gastrointestinally suffering out both ends, go with God and get that Gatorade. But you don\u2019t need to go crazy about how you hydrate. You don\u2019t even have to spend a ton of money on electrolyte packets. Half a lemon and a pinch of salt in your water is an effective, budget-conscious alternative<\/a>. (Or pickle juice, if that\u2019s more your vibe.)<\/p>\n<\/div>\n\nI deeply understand the desire to \u201chydrate better.\u201d I\u2019ve passed out in hot weather, sometimes while long-distance running. It\u2019s not fun! The few times it happened were so terrible, it motivated me to be better about hydrating in hot weather. It\u2019s why I\u2019ve tested multiple wearable<\/a> sweat patches<\/a> that claimed to help optimize my electrolyte intake when I was training for half-marathons in sweltering heat. It\u2019s why I\u2019ve reviewed smart water bottles of many flavors<\/a> and variations. (Adding flavoring is also a valid \u201chack\u201d to drinking more water.) Earlier this year, I installed an at-home urinalysis lab<\/a> in my toilet because of course<\/em> I did. I\u2019ve invested in a ton of sports hydration packets and energy goos. Ironically, what\u2019s helped most is a regular Owala bottle. Apparently, I like drinking water better out of a straw.<\/p>\n<\/div>\n\nWhich is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\nFollow topics and authors<\/strong> from this story to see more like this in your personalized homepage feed and to receive email updates.<\/span><\/p>\n\n<\/svg><\/span>Victoria Song<\/span><\/span><\/span>\n
I deeply understand the desire to \u201chydrate better.\u201d I\u2019ve passed out in hot weather, sometimes while long-distance running. It\u2019s not fun! The few times it happened were so terrible, it motivated me to be better about hydrating in hot weather. It\u2019s why I\u2019ve tested multiple wearable<\/a> sweat patches<\/a> that claimed to help optimize my electrolyte intake when I was training for half-marathons in sweltering heat. It\u2019s why I\u2019ve reviewed smart water bottles of many flavors<\/a> and variations. (Adding flavoring is also a valid \u201chack\u201d to drinking more water.) Earlier this year, I installed an at-home urinalysis lab<\/a> in my toilet because of course<\/em> I did. I\u2019ve invested in a ton of sports hydration packets and energy goos. Ironically, what\u2019s helped most is a regular Owala bottle. Apparently, I like drinking water better out of a straw.<\/p>\n<\/div>\n\nWhich is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\nFollow topics and authors<\/strong> from this story to see more like this in your personalized homepage feed and to receive email updates.<\/span><\/p>\n\n<\/svg><\/span>Victoria Song<\/span><\/span><\/span>\n
Which is a fancy way of saying I\u2019ve firsthand tested several \u201coptimized\u201d ways to hydrate. My verdict is common sense, scrolling past influencers, and in most cases, drinking some nice cold water are good enough.<\/p>\n<\/div>\n
![\"Screenshot](\"https:\/\/platform.theverge.com\/wp-content\/uploads\/sites\/2\/2026\/07\/liquidivscreenshot.jpg?quality=90&strip=all&crop=0%2C0%2C100%2C100&w=2400\"\/)
<\/a><\/div>\n<\/div>\n<\/div>\n![\"JUST](\"https:\/\/platform.theverge.com\/wp-content\/uploads\/sites\/2\/2026\/07\/liquidivscreenshot2.jpg?quality=90&strip=all&crop=0%2C0%2C100%2C100&w=2400\"\/)
<\/a><\/div>\n<\/div>\n<\/div>\n![\"Theo](\"https:\/\/platform.theverge.com\/wp-content\/uploads\/sites\/2\/2026\/07\/gettyimages-2282971271.jpg?quality=90&strip=all&crop=0%2C0%2C100%2C100&w=2400\"\/)
<\/a><\/div>\n<\/div>\n<\/div>\n