Is Liquid IV Electrolyte Powder Right For You? We Asked a Dietitian

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Trendy hydration supplements have been a booming market for the past decade, and Liquid IV is one of them. Backed by celebrity investors and dubbed “THE” hydration supplement for social media influencers, Liquid IV has grown exponentially in just five years, with products sold nationwide in chains like Target , Costco, Whole Foods, CVS, and more.

Given that approximately 60% of the adult body is water, it makes sense that people are interested in improving their hydration status. After all, dehydration can lead to many health problems, from fatigue and dizziness to more serious problems such as tachycardia (rapid heartbeat) and shortness of breath.

But is Liquid IV the right choice for you to meet your hydration needs? In this section, we’ll talk about what Liquid IV is and whether it’s right for you.

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What Ingredients Are Liquid IV?

As with most supplements on the market, there are different options in the Liquid IV family to meet your health needs. From their regular Hydration Multiplier range, to infused options that claim to support physical health, gut health, energy and sleep, there’s something for everyone one in the mix.

Common types of Hydration Multiplier Liquid IV include:

• Sugar cane
• Dextrose
• Citric acid
• Salt
• Potassium citrate
• Sodium citrate
• Potassium phosphate
• Silicon dioxide
• Stevia leaf (rebaudioside A)
• Vitamin composition: vitamin C (ascorbic acid), vitamin B3 (niacinamide), vitamin B5 (calcium d-pantothenate), vitamin B6 (pyridoxine hydrochloride), vitamin B12 (cyanocobalamin)
• Natural cosmetics

Like other popular hydration brands, there is also a sugar-free option available in Liquid IV Hydration Multiplier, which substitutes cane sugar and dextrose for allulose, and adds L-glutamine and L- alanine. Allulose is a sugar substitute, meaning it provides the sweetness of sugar without the calories.

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Liquid Nutrition Status IV

Liquid IV Lemon-Lime Hydration Multiplier

Nutrition (per 1 stick (16 g) serving):
Calories: 50
Fat: 0 g (Saturated fat: 0 g)
Sodiumweight: 560 mg
Carbs: 13 g (Fiber: 0 g, Sugar: 11 g)
Proteinit is 0g

This option also provides 8% of the daily value for potassium; 70% of the daily value of vitamin C; 120% of the daily value of niacin; 110% of the daily value of vitamin B6; 240% of the daily value for vitamin B12; and 190% of the daily value for pantothenic acid.

Liquid IV Lemon-Lime Hydration Multiplier Sugar-Free

Nutrition (per 1 stick (13 g) serving):
Calories: 20
Fat: 0 g (Saturated fat: 0 g)
Sodiumweight: 530 mg
Carbs: 5 g (Fiber: 0 g, Sugar: 0 g)
Proteinit is 0g

The sugar-free option also provides 8% of the daily value for potassium; 70% of the daily value of vitamin C; 120% of the daily value of niacin; 110% of the daily value of vitamin B6; 240% of the daily value for vitamin B12; and 190% of the daily value for pantothenic acid.

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Health Benefits of Liquid IV

Hydration Support

There is no doubt that Liquid IV is not a solid player in hydration support. In fact, Liquid IV is classified as an oral rehydration solution (ORS) by the World Health Organization. This means that Liquid IV’s unique combination of nutrients supports replenishing water loss with its combination of glucose (sugar) and electrolytes (such as sodium, potassium, chloride, magnesium and phosphorus.)

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Provides Nutrients, Vitamins, and Minerals

Each packet of Liquid IV provides a unique combination of vitamins and minerals to enhance your nutritional intake. For example, there are 9 vitamins and minerals added to the regular and sugar-free versions of Liquid IV Hydration Multiplier, both of which contain potassium. Potassium is listed as a nutrient of concern to public health based on the average American dietary intake, which makes its inclusion in Liquid IV a stellar benefit.

To help enhance the absorption of electrolytes in the sugar-free version since sugar is not used (the carrier that helps to bring electrolytes into the cell), two amino acids (L-alanine and L-glutamate) are used .) Research shows. that using an electrolyte amino acid drink can help increase cellular hydration even better than a carbohydrate electrolyte drink.

Gives Power

Glucose, which is another word for sugar, is a fuel needed for the body’s daily functions. Since a typical Liquid IV product provides 50 calories due to 11 grams of added sugar, this product is an acceptable supplement for athletes who need to consume sugar during exercise to provide the energy needed to complete their training.6254a4d1642c605c54bf1cab17d50f1e

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Supports Electrolyte Balance

When you sweat, your body loses important electrolytes that are needed to maintain your body’s fluid balance. Drinking Liquid IV during and after exercise can help replenish electrolytes lost from training, providing your body’s fluid balance. This is important to ensure that your body’s basic functions, such as your posture, remain stable.

Possible side effects of Liquid IV

Important Source of Added Sugar

If you’re chugging Liquid IV while mindlessly crying, binge-watching the latest Netflix series just because you saw your favorite cheerleader recommend it, it’s not necessarily going to help. to achieve your goals. Note, the standard Hydration Multiplier packs 11 grams of added sugar, which is about 44% of the American Heart Association (AHA) recommended 25 grams of added sugar per day. If you are not aware of your sugar choices during the day, you can easily exceed the recommended amount, creating more energy that can lead to weight gain and increase the risk of developing other conditions. contraindicated.

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Risk of Exceeding Vitamin and Mineral Requirements

Just because Liquid IV contains 240% of the daily value of vitamin B12 and 190% of the daily value of pantothenic acid does not mean that your body can use it. These two nutrients are water-soluble vitamins, which means there is little risk of exceeding the recommended intake for them, however there is also limited use. In this case, excess water is excreted in the urine, which may contain your hard-earned money directly “flushing the toilet” in the name of hydration.

Potential for Nutrient Deficiency

Relying on Liquid IV as a source of your daily dose of electrolytes during or after strenuous exercise may be beneficial, but using it as a substitute for meals balanced, complete can lead to nutrient deficiencies. For example, take protein – it is important for muscle growth and recovery, yet Liquid IV does not include this macronutrient in its formula. Prioritizing a variety of whole grains, lean proteins, healthy fats, fruits and vegetables is key to a healthy diet.

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Is Liquid IV Good For You?

While Liquid IV is a good-for-you electrolyte source for active people, athletes, and those who need oral rehydration, not everyone needs to invest in it. , especially given the high cost.

That said, Liquid IV can be a useful supplement for people who burn a lot of calories and sweat a lot during exercise. These people need glucose and electrolytes to replenish their stores. It may also be beneficial for someone recovering from an illness to consume fewer calories, as the regular Liquid IV Hydration Multiplier may provide a solid option despite the 11 grams of added sugar.

On the other hand, someone who is moderately active or has insulin resistance may benefit from the sugar-free Liquid IV variety. This option has no added sugar and uses allulose as a sweetener, making it a better fit for their energy and electrolyte needs.

At the end of the day, you don’t need to spend tons of money on generic supplements to stay hydrated. While Liquid IV can provide benefits, focusing on a balanced diet, including incorporating nutritious foods into your regular routine can provide similar benefits.

Working with a nutritionist is the best way to determine your true hydration and electrolyte needs, as well as what may be worth investing in to improve your fitness and overall health.