HOW LONG ARE ELECTROLYTE BEVERAGES EFFECTIVE AFTER OPENING? HERE’S WHAT SPORTS DIETITIANS SAY
You may be storing your electrolyte beverages wrong. Don’t worry, we’ve got you.
Whether you’re an active individual using electrolyte drinks to replenish your losses after a tough workout, or a mom who relies on them when their kids have tummy troubles, it’s likely you’ve tried one of these beverages before. Depending on the options available, and how dehydrated you may be, you may have even picked up on one that packs three- or four-servings per bottle.
Whatever the case may be, what happens when you don’t finish that bottle in one sitting? Do the electrolytes lose their potency? We spoke to three leading sports nutrition experts to get the low down on electrolytes and just what happens to the electrolyte concentration once you pop the cap. And, most importantly, how to properly store your electrolyte beverages.
Related: Electrolyte Drinks: What Are They and Do You Need Them?
What Are Electrolytes?
Electrolytes are tiny but mighty minerals that are essential for keeping your body functioning at its best. They help regulate fluid balance both in and out of your cells, facilitate hydration, as well as assist with muscle and nerve function. The most common electrolytes include sodium, potassium, chloride, magnesium, calcium and phosphate.
Maintaining a proper balance of electrolytes is crucial to prevent cramping, fatigue, dehydration and headaches. Typically consuming electrolyte-rich foods, like spinach, avocados and watermelon, and staying hydrated is enough to help most people meet their needs. But oftentimes when your body’s stores are depleted (be it from fluid losses during a workout or a bout of illness), you may need a supplement to help restore their balance.
According to Kelly Jones, M.S., RD, CSSD, performance dietitian for professional athletes and active families, “Electrolyte beverages are intended to provide minerals lost through sweat and/or needed to optimize hydration status. While the main electrolyte that should be included in these beverages is sodium, as it is the mineral most easily lost through sweat for the average person, beverages often also contain potassium, magnesium and calcium. These minerals can all have an electric charge and play a direct role in either fluid balance itself or in the signaling of nerves that prompt muscle contractions.”
Research published in Muscle & Nerve supports this recommendation from Jones and found that when participants who were prone to cramping supplemented with an electrolyte beverage, cramping and pain associated with cramping decreased. But, every person is unique. And, you may (or may not) need to supplement. Let’s explore this more.
Do You Need an Electrolyte Drink?
While it may seem alluring to join the trend and pop an electrolyte tablet in your water bottle as you head out the door, Kelly Pritchett, Ph.D., RD, CSSD, professor in nutrition and exercise science at Central Washington University, shares, “In general, the average diet provides adequate electrolytes.”
We certainly don’t want you to spend your hard earned money on something that isn’t going to benefit you. However, sports dietitians agree there may be certain situations where getting additional electrolytes via a drink is beneficial. Dr. Pritchett shares, “Electrolyte supplements can provide a convenient option for obtaining additional electrolytes before exercise in hot environments, during exercise scenarios with high sweat rates for the replacement of high/salty sweat losses, as well as rehydration after exercise using an individualized plan overseen by a sports dietitian.”
Now, sports aren’t the only situations that require additional electrolytes, suggests Miami-based registered dietitian and board certified sports dietitian, Roxana Ehsani, M.S., RD, CSSD, LDN. Ehsani shares, “While athletes rely on electrolyte beverages to replenish electrolytes lost in sweat post-workout, others may use them after losing a lot of fluid such as after a bout of diarrhea, vomiting or having a fever. Plus, for those who travel frequently, drinking an electrolyte beverage may help with replenishes both electrolytes and fluid loss since flying can make you dehydrated.”
While Jones notes Americans who fall short on meeting potassium and magnesium needs may be attracted to electrolyte beverages, Dr. Pritchett emphasizes the importance of consulting with a registered dietitian first before adding one into your routine. These beverages contain varying amounts of sodium and potassium, which are electrolytes that can benefit someone with low blood pressure but may increase complications of someone with high blood pressure. It’s best to get an individualized plan from an expert before consistently adding them into your regimen.
Related: The Best Electrolyte Powders to Mix With, Taste-Tested and Dietitian-Approved
Do Electrolyte Beverages Lose Their Efficacy After Opening?
Ehsani shares, “Electrolyte beverages do have a shelf life like other foods and drinks. The reason behind this short shelf life is electrolytes do lose stability when at room temperature or exposed to outside air.”
While research is minimal, a small study out of Croatia, published in 2017 in Biochem Med, showed that electrolyte stability can be influenced by environmental factors, such as heat, as well as length of time left stored. Ehsani explains, “Researchers found if you leave a Gatorade out in a hot environment, evaporation can occur. Plus, they found sodium and chloride were also affected after being left open at room temperature after 3 hours, while potassium showed changes after 9 hours.”
Interestingly enough, notes Ehsani, “When electrolytes were in refrigerated and sealed tubes, they were able to stay stable for longer.” While this research has noted areas of limitations, it’s the first of its kind to our knowledge and warrants further investigation.
With this in mind, Jones mentions that once electrolyte beverages are opened, it’s important to heed the advice the manufacturer has printed on the bottle. This is due to the potential for bacteria and microbes to enter the product and multiply to harmful levels over time.
As a general rule-of-thumb, sports dietitians recommend the following:
- Ready-to-drink (RTD) beverages, such as a bottle of sports drink, like Gatorade, should be consumed within three to five days after opening.
- Non-RTD electrolyte beverages, such as electrolyte powders, like Liquid IV, or tablets of electrolytes, should be used within one to two days after opening.
How to Properly Store Electrolyte Beverages
Pay attention to the instructions on the package of the particular electrolyte supplement you’re purchasing. Dr. Pritchett writes, “In general, unopened electrolyte powders should have a long shelf life, but it's important to pay attention to the ‘best-by’ date on the product for optimal quality.”
Here are a few tips from sports nutrition experts to optimize electrolyte beverages efficacy.
- Store both RTD and electrolyte tablets or powders in a cool, dark place, away from heat, moisture and light.
- Pay attention to the dates and recommendations provided by the manufacturer on the product.
- Once opened or mixed with water, store tightly sealed in the refrigerator as soon as possible.
- Consume RTD opened beverages within 3 to 5 days.
- Consume opened and mixed powders and tablets within 1 to 2 days.
The Bottom Line
Electrolyte beverages should be stored with care since they may lose their efficacy after opening. Just as you would store other perishable drinks in the refrigerator to maximize their potential and prevent bacteria from forming, you should do the same with these beverages too. Sports dietitians recommend storing opened electrolyte beverages in the refrigerator, secured with the cap on. You should consume RTD electrolyte beverages within three to five days, and tablet or powder forms mixed with water within one to two days. Before adding one into your routine, Dr. Pritchett suggests, “Consult with a registered sports dietitian to determine your individual electrolyte needs and whether an electrolyte beverage would be beneficial for you.”
Related: How Much Water Should You Drink, By The Numbers
Read the original article on Eating Well.
2024-06-26T17:49:53Z dg43tfdfdgfd