Electrolyte Overload? How to Balance Your Minerals Without the Junk

\Ingredients for homemade electrolyte dri

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With summer approaching and hydration top of mind, it's time we clear up the confusion about electrolytes. If you’re a health-conscious mom managing a full schedule—workouts, errands, kids, and everything in between—you may need more than just water to feel your best.

That’s where electrolytes come in. (However, some brands may not be as balanced as they should be.)

These tiny but mighty minerals—like sodium, potassium, magnesium, and calcium—play a big role in how your body functions. They regulate everything from hydration to nerve function to muscle contractions. But too much or too little can throw your entire system off balance.

What Is Proper Electrolyte Balance?

Electrolyte balance means your body has the right levels of essential minerals to keep things running smoothly—think hydration, energy, muscle strength, and a stable heart rhythm. Here’s a quick look at healthy ranges:

Electrolyte	Normal Range (Blood Plasma)	Function
Sodium (Na⁺)	135–145 mmol/L	Maintains fluid balance, supports nerve and muscle function
Potassium (K⁺)	3.5–5.0 mmol/L	Regulates heart rhythm, muscle and nerve function
Magnesium (Mg²⁺)	1.7–2.2 mg/dL	Supports energy production, nerve/muscle health
Calcium (Ca²⁺)	8.5–10.5 mg/dL	Essential for bones, heart rhythm, muscle function
Chloride (Cl⁻)	96–106 mmol/L	Helps maintain acid-base balance and hydration

What to Look For on a Label: Understanding the Potassium-to-Sodium Ratio

When it comes to electrolyte balance, most people are unknowingly getting it backwards.

According to the Institute of Medicine, the recommended daily intake is:

• Potassium: 4,700 mg

• Sodium: No more than 2,300 mg

That’s a 2:1 potassium-to-sodium ratio—and it exists for good reason.

Potassium helps counteract the effects of sodium by relaxing blood vessels, supporting fluid balance, and regulating muscle and nerve function. In contrast, too much sodium (which most people consume through processed foods) can raise blood pressure and increase water retention.

But when it comes to electrolyte drinks, we’re not aiming to hit daily totals—we’re trying to support balance without contributing to the problem. That’s why a 3:1 ratio (potassium to sodium) is often ideal in supplements: it replenishes lost minerals without adding excess sodium back into an already sodium-heavy diet.

Why This Matters: Most People Get Enough Sodium (and Not Enough Potassium)

The average person eats plenty of sodium each day—often more than they need. But potassium? That’s where most fall short.

So when you reach for an electrolyte powder, look for something that:

✔ Delivers at least 200–400 mg of potassium

✔ Keeps sodium moderate—around 100–200 mg per serving

✔ Uses real ingredients (no artificial dyes, sweeteners, or “natural flavors”)

All three of the brands listed below—Just Ingredients, Subluna, and Goodonya—offer a clean, thoughtful blend of electrolytes that support balance without overloading your system.

For example, Just Ingredients contains:

• 300 mg of potassium

• 100 mg of sodium

That’s a 3:1 ratio—a smart, safe, and effective way to support hydration, especially for moms who are moving, sweating, nursing, or managing stress

Why Gatorade and Store Brands Miss the Mark

Gatorade

Electrolyte drinks like Gatorade may seem like a convenient option, but they’re more hype than help for most people.

A standard 20 oz. bottle of Gatorade contains 34 grams of sugar—more than the American Heart Association’s entire daily limit for women (25g). That’s a blood sugar crash waiting to happen.

On top of that, Gatorade and similar store brands often contain:

• Artificial dyes like Red 40 and Yellow 5, linked to hyperactivity in children and potential inflammation

• Synthetic flavorings and preservatives

• Poor sodium-to-potassium ratios that don’t support everyday hydration needs

These drinks were made for endurance athletes sweating buckets—not busy moms trying to stay focused through morning drop-off, emails, and dinner prep.

Research has linked high sugar intake to increased risk of type 2 diabetes, cardiovascular disease, and weight gain (JAMA Internal Medicine).

And It’s Not Just Gatorade: What About LMNT and ReLyte?

Let’s talk about the “cleaner” electrolyte powders too—like LMNT and ReLyte. These are popular in the wellness world, but they aren’t always the best fit for everyone.

LMNT

Each packet contains:

• 1,000 mg sodium

• 200 mg potassium

• 60 mg magnesium

That’s over 40% of the FDA’s daily recommended sodium intake—in one drink.This may be ideal for extreme endurance athletes or those on low-carb/keto diets, but for the average adult, it’s simply too much sodium for casual use.

ReLyte

Each serving contains:

• 810 mg sodium

• 400 mg potassium

• 60 mg calcium

• 50 mg magnesium

Again, while this offers a more balanced mineral profile, the sodium content is still very high for kids, nursing moms, or anyone not engaging in high-intensity sweat sessions.

So, Who Are These Drinks Really For?

Electrolyte drinks like LMNT and ReLyte can be beneficial—in the right context.They’re great for:

• Endurance athletes

• Intense gym-goers or runners in hot climates

• Those following a strict low-carb or ketogenic diet

But if you’re a mom just trying to stay hydrated between school pickup and Zoom calls?Or a kid playing weekend soccer?These levels of sodium could actually do more harm than good, contributing to bloating, fluid imbalance, or unnecessary stress on the kidneys.

Note: Research has linked high sugar intake to increased risk of type 2 diabetes, cardiovascular disease, and weight gain (JAMA Internal Medicine).

Common Signs of Electrolyte Imbalance

Wondering if you might need to adjust your electrolyte intake? Look for these symptoms:

• Muscle cramps or twitching

• Persistent fatigue or weakness

• Headaches

• Dizziness or lightheadedness

• Dry mouth or excessive thirst

• Irregular bowel movements

Both overconsumption and underconsumption of electrolytes can lead to issues. Listening to your body and choosing the right sources is key.

Clean Electrolyte Brands That Deliver

If you’re going to supplement—and it’s a great idea during warmer months or active seasons—choose products that support your health, not work against it.

1. Just Ingredients Electrolytes

Just Ingredients offers a clean approach to hydration. Their electrolyte powder stands out because it contains no artificial flavors, colors, or preservatives. Packed with essential minerals like magnesium and potassium, it avoids refined sugars altogether. Health-conscious moms will appreciate the clear ingredient list, ensuring their families get quality hydration without harmful additives. Use code Wellnesshomemade10 at checkout for 10% off.

Grab Just Ingredients here

$22.49 for 30 Servings

2. Subluna Electrolytes

Subluna’s electrolyte mix focuses on bioavailability, ensuring effective absorption in the body. This plant-based solution is free from common allergens, making it ideal for sensitive individuals. Notably, Subluna emphasizes sustainable sourcing, appealing to families aiming to make thoughtful lifestyle choices while optimizing their health. What’s more? It's Natural Flavor FREE and sweetened with homemade maple sugar.

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Grab Subluna Here

$49.50 for 30 Servings

3. Goodonya Electrolytes

Goodonya is renowned for its commitment to clean, functional ingredients that align with healthy lifestyles. Their electrolyte mix is organic and enriched with superfoods like coconut water powder. With a refreshing taste and minimal sugars, this product ensures moms can quench their thirst and replenish essential minerals without compromising their dietary standards.

Grab Goodonya HERE

$26.10 for 20 Servings

DIY Electrolyte Drink (That You Can Make at Home)

Want full control over ingredients and flavor? This homemade option is budget-friendly and surprisingly delicious.

Ingredients:

• 1 liter of water

• 1/4 tsp sea salt or Himalayan salt

• 1/4 cup fresh lemon or lime juice

• 2 tbsp honey or maple syrup (adjust to taste)

• Optional: splash of coconut water or mint

Instructions:

1. Mix all ingredients until dissolved.

2. Chill and sip throughout the day.

3. Adjust taste as needed—it’s fully customizable!

Final Thoughts

Achieving perfect electrolyte balance is vital, especially for health-seeking moms aiming for optimal health in their busy lives. By understanding the importance of electrolytes, recognizing the risks of imbalances, and choosing suitable products, moms can ensure their families benefit from proper hydration while steering clear of harmful additives.

From trusted brands like Just Ingredients, Subluna, and Goodonya to the empowering act of creating a homemade solution, health-seeking moms can confidently manage their hydration needs.

Stay hydrated, maintain balance, and enjoy a healthier lifestyle for you and your loved ones!

Copyright Notice

© Tasha Rosales 2025. All rights reserved. No part of this blog or its content may be copied or republished without written permission.

Research-Backed Citations

1. Electrolyte Function & Balance Cleveland Clinic. (n.d.). Electrolytes. Retrieved from https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes

2. Potassium-to-Sodium Intake RatioInstitute of Medicine. (2005). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK56068/

3. Added Sugar and Cardiovascular Disease Risk Yang, Q., Zhang, Z., Gregg, E. W., Flanders, W. D., Merritt, R., & Hu, F. B. (2014). Added sugar intake and cardiovascular diseases mortality among US adults. JAMA Internal Medicine, 174(4), 516–524. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1819573