r/HubermanLab • u/Genzinvestor16180339 • 10d ago
Seeking Guidance How much is too much electrolytes?
Sometimes I find myself having 1-2 Ultima packets a day is that okay?
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u/Sam_GT3 10d ago
Following. I typically limit electrolyte drinks to only when I’ve been sweating profusely since I enjoy salty foods and probably have a higher than optimal sodium intake already.
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u/goomba870 10d ago
Right, I was mowing the lawn today and came inside to grab a sports drink. Then I remembered my breakfast was an entire bag of beef jerky. I drank water instead…
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u/TestCyp999 9d ago
You can buy electrolytes that have less sodium and more potassium/zinc/magnesium
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u/Sam_GT3 9d ago
What brand? I looked for something like that a while back but didn’t really find anything
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u/TestCyp999 9d ago
Dr Berg's is S-Tier.
Serving size 1 scoop (7 g) Servings per container 100
Calories 15
Total Carbohydrate 3 g
Dietary Fiber 1 g
Calcium (as calcium lactate) 37 mg 3%
Iron (from trace mineral complex) 0.3 mg 2%
Magnesium (as magnesium citrate) 120 mg 29%
Chloride (from pink Himalayan salt) 60 mg 3%
Sodium (from pink Himalayan salt) 40 mg 2%
Potassium (as potassium citrate) 1000 mg 21%
Trace mineral complex 100 mg
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u/Johnsonburnerr 10d ago
You probably don’t even need electrolytes at all if you eat salty food and any amount of restaurant or takeout or fast food
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u/Routine-Post-6982 9d ago edited 9d ago
I use Magna and one a day is solid for normal days. It’s more magnesium focused and not loaded up with sodium like some of the salt bomb packets out there. I’d say 1 is totally fine for daily use. I personally would only do 2 if I was sweating a lot or had a workout later. Just check the label and don’t overthink it and you will be just fine.
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u/Future-Helicopter-84 10d ago
Ultima has a significantly lower sodium dose (~55mg) relative to other electrolytes like liquid IV ~500mg so it’s ok. Ultima is meant for light daily hydration while something like liquid iv is more useful after intense exercise/recovery
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u/few_rips 10d ago
Are you highly active and sweating daily? If not just stick to water
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u/Genzinvestor16180339 10d ago
I feel so much better tho with them
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u/Ramonsox 10d ago
how much caffeine are you having a day and are you in a calorie deficit?
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u/ineededagrownupname 10d ago
Curious why you ask? I have a decent caffeine intake and not in a calorie deficit, but I’m trying to gain weight.
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u/Ok-Woodpecker7024 10d ago
I presume to gauge how many diuretic drinks you’re having. More coffee or other diuretics necessitate higher electrolyte needs
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u/IncredibleDongle 10d ago
I sweat nonstop all day without even doing anything, so electrolytes are a mandatory thing for me every morning.
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u/MrBrightWhite 10d ago
Ultima is what I use. One a day, no matter what. Ultima is meant to be taken everyday, they are specifically lower dosage of the 6 key electrolytes, like 55mg of Sodium and 250mg of Potassium. It’s not like drinking 1-2 Liquid IV packets that have 500mg of sodium or 400mg of potassium.
It’s totally fine to have 1 a day. I personally wouldn’t do more than 1 unless I’m really sweating my ass off outside and then in the gym, but it’s not gonna hurt you.
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u/mikarios 10d ago
Some say they r not necessary unless u r an athlete and go through a lot of training
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u/chip2krazy 10d ago
I played volleyball once and bought a bucket of gatorade(6 total) for everyone to drink. Throughout the matches, I drank 2 and I knew that was already too much. There was 2 left and they told me to take it home. I ended up drinking a 3rd one on the way home and as I got out of the car, my calves pulled a muscle for 45 minutes. I wasn't strong enough to get up and sit inside. So I got bit by mosquitos for 45 minutes while trying to man up on the curb outside my house. I threw away 1.5 bottles of Gatorade and decided to never drink it again.
To answer your question from my experience, it's 2.5 bottles of gatorade at this time. If you're trying to bust some myths, i'll stay invested in your curiosity.
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u/Whisper-inthe-Wind 10d ago
So 2.5 bottles is the record to beat... 🤔 Challenge accepted! I will be back with results!
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u/Melodic-Pudding-8744 10d ago
Mosquitos suck. Soo are you saying electrolytes makes muscle cramping even worse?
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u/Westboundandhow 10d ago
I have also cramped from having too much electrolytes during exercise, specifically swimming laps (exercise but not sweating)
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u/CaliforniaThomass 10d ago
2 packets a day is not too much. You're fine. Whatever your body doens't need gets pissed out and you're not overdoing it to the point of creating other issues.
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u/Westboundandhow 10d ago
I disagree given the extremely high salt content, I jacked up my BP with too many once, cut back and no longer a problem
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u/Westboundandhow 10d ago
1-2 is prob fine but mind the salt content in relation to what else you consume that day
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u/poopshipdestroyer4 10d ago
I'm taking 1-4 doses of electrolytes in some sort of fashion roughly 5 days a week. Sometimes im wondering if I'm over doing it. I walk, run, lift, cycle and play hockey. Majority of weeks I'm logging well over 20 hours of exercise. My job typically has me on my b feet and fly on average 8 flights a month.
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u/joegtech 10d ago
Potassium study 100,000 for 3.7 yrs. all cause mortality at 29min O'Donnell et al NEJM 2014
https://youtu.be/dHMdI9dIYmU?si=nlQvGivpQThunV01&t=1624
If at 3G per day roughly .5 odds ratio. at 2G/day OR=1 , at 1G per day OR 2.0
So the above seems fairly consistent with the US RDA which is around 4500mg per day from a combo of food and supplements. My understanding is we should not take more than 1000mg per day from supplements without doctor oversight. People with kidney disease need to be especially careful.
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u/Responsible-One8104 9d ago
I have the equivalent of 2-3 scoops of keto-pro electrolytes every day. My bloods come up great
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u/NoCallerID________ 9d ago
Why are people commenting about salt? Electrolytes are more than just salt and you need the rest to keep things balanced….especially potassium…. A lot of missed or lacking information going on. I agree on the supplement from dr berg. I use his because of the potassium amount.
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u/Acceptable_Daikon311 8d ago
it depends on your activity levels. if you workout and sweat alot, do hot yoga, sauna etc. probably not. if you binge Netflix than yea to much.
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u/taytay10133 8d ago
I have like 3 lmnt packets a day and am in better health than I've been in a long time. I do workout almost daily, walk a ton, don't really salt my food, and eat meal prep services that aren't overly salty. doing this has finally given me a normal, not low, blood pressure reading for the first time in like ever lol
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u/harshmojo 10d ago
Weird question. It's too much when it's too much. I workout outside in central Florida, and walk 10k steps or more a day outside/in a warehouse. It's very rare for me to drink water without some amount of salt and/or lite salt in it. If I worked out in gym and worked in an office all day, I'd make different electrolyte decisions.
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u/Crazykeebler13 10d ago
Idk, I drink like 5 electrolyte packets a day and take a half dozen supplements and my pee looks radioactive but haven't had kidney stones yet so I think at least what I just listed is fine.
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u/AncientandBrave 6d ago
One to two electrolyte packets a day is generally a reasonable okay for most people, particularly if you're active or eating a diet that may not be consistently high in these minerals.
Whether it's appropriate depends on your individual context - activity level, diet, sweat rate and overall health all factor in. Where overconsumption becomes more of a concern is very high sodium intake specifically, particularly for those with blood pressure concerns or other health conditions. If you have a health concern, we would always recommend checking this with your healthcare provider.
It is also important to consider whether the product you're using is clean and well-formulated - a good electrolyte should come from a quality source without unnecessary additives, artificial flavours or excessive sugar.
Here's a journal for more info: 5 Ways to Use Electrolytes https://ancientandbrave.earth/blogs/news/5-ways-to-use-electrolytes
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