The Science Behind Our Electrolytes

Electrolytes are required to:

• Balance the amount of water in your body
• Move nutrients into your cells
• Keep your body’s pH (acid/base) in check
• Help muscles contract

Although we all need electrolytes, athletes and people pushing their limit need more than the general population — even those with perfectly optimized diets. One of the best ways to replenish electrolytes lost through sweat is by consuming an electrolyte replenishment beverage.

This is where it gets controversial.

Many top sports drink brands spend billions of dollars on advertisements that include professional sports athletes endorsing low-sodium, sugar-laden sports drinks. As a result, many people are led to believe these beverages are the best choice for rehydration.

Unfortunately, most sports drinks contain too much sugar and other unnecessary ingredients and not enough of what athletes actually need to keep their systems functioning smoothly.

We realized there was a massive gap in hydration supplements that deliver electrolytes in the ratio athletes need for fast hydration and optimal performance. That’s why we formulated our sugar-free LYTES, which contains 1000mg sodium, 200mg potassium, and 60mg magnesium. (Yes — you read that right — no sugar!)

This article will discuss the science behind our electrolytes and why sugar isn’t necessary for electrolyte absorption.

SODIUM

After carefully reviewing current research and seeking expert advice, we determined that 1,000mg of sodium is just the right amount to replenish what is lost after an intense workout or sweating a lot in the heat. 

Here’s the quick and dirty explanation of why.

• Athletes can lose as much as 10 liters of water and 7,000 milligrams of sodium through sweat when training in the heat. Salty sweaters can lose significantly more than this.

• Based on current research, the “sweet spot” for sodium intake is 5,000 milligrams. Endurance athletes and heavy sweaters may need even more.
• People who follow ketogenic or very low carbohydrates also need extra sodium. When you consume fewer carbs, your insulin levels are lower. This causes your kidneys to excrete more sodium. Inadequate sodium consumption is one of the leading causes of the “keto flu.”

Those who follow diets low in processed foods often find it even more challenging to consume adequate amounts of sodium as most of the sodium in our diets comes from processed, pre-packaged foods.

POTASSIUM

Our LYTES contains 200 mg of potassium in every stick. This is a 5:1 ratio of sodium to potassium.

Studies show that less than 3% of the nation’s population meets the daily recommended intake of 4,700 milligrams (4.7 grams) of potassium, as established by the Institute of Medicine. 

Inadequate potassium consumption can lead to high blood pressure, increase your risk of kidney stones, and deplete calcium from bones.

We decided against adding a significant amount of potassium to our LYTES because it’s best to get your potassium from whole food sources as this increases your opportunity to get in other essential nutrients.

Additionally, the Institute of Medicine has focused its recommendations not on supplements but on obtaining potassium from food to meet the daily recommended requirements.

Plus, many healthful foods are high in potassium. For example, one-half of a medium avocado contains around 488 milligrams of potassium.

Other foods rich in potassium include:

• Salmon
• Spinach
• Bananas
• Leafy greens
• Mushrooms
• Squash

As long as your diet includes adequate amounts of potassium-rich foods, you should be able to keep your sodium-potassium pump running optimally.

We won’t bore you with all of the details, but the sodium-potassium pump carries out a form of active transport that moves sodium ions out of cells and potassium ions into cells. For every three sodium ions released, it brings in two potassium ions.

It plays many important roles in the body, including maintaining fluid balance and carrying sugars and amino acids into cells. To keep the pump running smoothly, you need adequate sodium and potassium, ideally in a 3:2 ratio.

The sodium-potassium ratio in LYTES is designed to account for the excess sodium losses that athletes and those following very low carbohydrate diets encounter to help us hit the ideal 3:2 sodium-potassium pump ratio.

MAGNESIUM

Magnesium is essential for energy production, keeping our heart healthy and strong, and maintaining healthy muscle and nerve function.

Research shows that 48% of Americans do not meet the estimated average requirement (EAR) for magnesium. 

The amount of magnesium lost through sweat is much smaller than potassium and sodium. Studies suggest that a person only loses around 12 milligrams of magnesium per liter of sweat. 

Based on this data and the amount of Americans that fail to meet the daily magnesium requirements, we decided to add 60 milligrams of magnesium to our LYTES.

FREQUENTLY ASKED QUESTIONS

ISN'T SUGAR NECESSARY FOR HYDRATION AND ABSORPTION?

Although sugar can assist in transporting chloride and sodium across the intestinal barrier, your body can absorb electrolytes without it.

Sugar is just one of the many cotransporters available. Potassium, chloride, butyrate, phosphorus, and amino acids are also sodium cotransporters.

Our product is designed to be versatile and uses the sodium-potassium chloride cotransporter to mediate the transport of sodium, chloride, and potassium across the cell membrane.

WHY DO OTHER BRANDS USE SUGAR IN THEIR HYDRATION SUPPLEMENTS?

Many oral hydration supplements add sugar as a cotransporter and as a source of energy. However, the problem is that many of these sports drinks have too much sugar and carbohydrates and not enough electrolytes to replenish the electrolytes your body needs.

According to a new 2022 study posted in the journal Sports Medicine, when continuously consumed during exercise, lower carbohydrate hypotonic hydration supplements are superior to higher sugar sports beverages.

Hypotonic drinks contain lower concentrations of sugar and salt than found in the human body. They tend to be absorbed into the bloodstream the fastest and provide less than 3 grams of carbohydrate (sugar) per 100mL.

Most of the sports drinks on the market today are isotonic and have much more added sugar to add flavor and “fuel” your workout. 

However, if your goal is solely to replace the fluid and electrolytes lost in sweat, the extra glucose is not necessary.

WHY SO MUCH SODIUM?

Over the years, sodium has gotten a bad rap. So much that we often get asked why we have 1,000 milligrams of sodium in our LYTES.

We understand that this is a legitimate concern, given that our whole lives sodium has been demonized. However, substantial research contradicts the current U.S. guidelines for sodium intake for most healthy adults.

Studies also suggest that even though salt may cause elevated blood pressure for some, meeting your daily potassium requirements can help to balance it out. 

Athletes and individuals pushing their limit can lose 1 gram of sodium per hour in moderate heat.

If you do not adequately replenish the sodium lost through sweat, you can end up with exercise-associated hyponatremia (low sodium levels). This can lead to headaches, nausea, vomiting, confusion, and even seizures.

LYTES is designed to quickly and efficiently replace the sodium lost through sweat to help you support your training and optimize performance.

IS CITRIC ACID SAFE?

Yes. According to the FDA, citric acid is generally recognized as safe (GRAS) in food and beverage products.

Found in everything from sodas to frozen foods and candies, citric acid is one of the world’s most popular food additives. 

Citric acid is a healthy, organic acid primarily found in citrus fruits. It is frequently used to add flavor, preserve ingredients, and boost the acidity of food and beverages.

We use citric acid in LYTES because it helps boost mineral absorption, allowing your body to use them more effectively. It also adds a refreshing, citrusy flavor.

WHAT IS MALIC ACID?

Malic acid is an organic compound found in fruits like apples and pears. It’s commonly added to food and beverages to enhance flavor and improve nutrient absorption.

We chose to use magnesium malate in LYTES over other forms of magnesium because it’s generally better absorbed by the body and adds flavor.

Like citric acid, malic acid is completely safe and has earned GRAS status from the FDA. In fact, some studies suggest it may improve physical performance, reduce kidney stone formation, and reduce fibromyalgia-associated pain.

WHY DO YOU USE STEVIA?

Stevia is a natural sweetener made from the leaves of the stevia plant. It’s 200-300 times sweeter than table sugar yet has essentially no carbs or calories. Stevia is used to sweeten many diet sodas, baked goods, and canned fruits.

We opted for stevia in our LYTES because it’s natural and safer than many artificial sweeteners, particularly sucralose and aspartame.

Several global regulatory bodies have determined that high-purity steviol glycosides are safe for consumption. Studies also suggest that it is free of side effects when consumed in moderation.

In fact, it also has antioxidant properties and may help promote blood sugar control.

BOTTOM LINE

TLDR;

Electrolyte repletion is essential to help support your body’s systems. 

Athletes and individuals working out in high temperatures can lose up to 1,000mg of sodium per hour through sweat as well as smaller amounts of potassium, chloride, and magnesium.

With so much misinformation and controversy surrounding the optimal composition and electrolyte ratio of hydration supplements, making a purchasing decision can be challenging.

You can rest assured knowing that we’ve got your back.

LYTES uses a science-backed ratio of electrolytes to speed up the rehydration process and keep you training longer, harder, and smarter. It comes in convenient stick packs that you can take on the go.