Are Electrolytes Safe for Everyone? What to Know About Sodium, Blood Pressure, and More

Electrolyte powders are used by athletes, weekend warriors, travelers, and everyday health-conscious consumers — but questions still come up around safety. Is sodium bad for your blood pressure? What if you're on a low-sodium diet? Are electrolytes safe to take daily?

This article addresses common concerns about electrolytes and offers guidance on how to choose a safe, effective hydration formula.

WHAT ARE ELECTROLYTES?

Electrolytes are minerals that carry an electric charge. Your body uses them to:

• Maintain fluid balance.
  

• Support nerve and muscle function.
  

• Regulate blood pressure and pH.
  

The five key electrolytes are:

• Sodium

• Potassium

• Chloride

• Magnesium

• Calcium
  

These minerals are essential for hydration, muscle & nerve function, and cardiovascular health, to name a few. [1]

IS SODIUM DANGEROUS?

Sodium is the most abundant electrolyte in the fluid outside our cells (aka extracellular fluid) and is essential for hydration and performance — but it often gets a bad reputation due to its association with high blood pressure (hypertension).

The reality:

• Your body needs sodium to absorb and retain fluids
  

• Excess sodium from processed foods — not balanced hydration products — is the bigger concern[2]
  

• The link between high sodium intake and increased risk of cardiovascular disease (CVD) has come under fire in a study by the American Heart Association. [3] It raises the concern that past studies were poorly done, resulting in inconsistent findings, and questioning the validity of dietary guidelines. 
  

• A review of 167 studies set out to determine the effects of low- versus high-sodium intake on blood pressure, hormone levels, enzymes, cholesterol, and triglycerides (a type of blood fat). What they found was that reducing sodium intake resulted in a "significant increase in plasma cholesterol and plasma triglycerides", while also increasing certain hormones. And not terribly surprisingly, the impact of a low sodium diet on blood pressure varied by race.[4]
  

• Too little sodium has also been shown to be harmful. According to the largest study of its kind, the current recommended maximum sodium intake may in fact be too low. Health Canada and the FDA both recommend keeping sodium intake to no more than 2,300 mg/day. This study found that an intake of 3-6 grams per day was associated with a lower risk of death than those that had a lower or higher intake[5].In this other large population study, cardiovascular disease and strokes were only associated when intake was greater than 5 g/day.[6]

• Sweating increases sodium needs, especially in athletes and hot environments
  

A well-formulated electrolyte product uses clinically appropriate amounts of sodium — not excess — and is safe for most healthy adults.

SODIUM & POTASSIUM BALANCE

In addition to sodium, potassium plays an important role in supporting fluid balance and blood pressure. According to the American Heart Association, potassium may help reduce the effects of excess sodium while also supporting cardiovascular function. [7] That's why it's important to use a balanced electrolyte formula — and not just sprinkle some salt in water and call it a day.

WHO SHOULD BE CAUTIOUS WITH ELECTROLYTES?

While most people can benefit from electrolyte support, you should consult your healthcare provider before using electrolyte powders if you:

• Have been advised to limit sodium or potassium intake
  

• Have high blood pressure, kidney disease, or heart failure
  

• Take medications that affect fluid balance (e.g., diuretics)
  

• Are on a therapeutic low-sodium or low-potassium diet
  

Some conditions may require sodium and potassium restriction or careful monitoring of fluid and electrolyte intake.

WHAT MAKES PROH2O A BETTER CHOICE?

Some electrolyte formulas are nothing more than water and sugar with fairy dust quantities of electrolytes. Some of these formulas don't use scientifically validated levels or ratios of electrolytes. By contrast, PROH2O provides 4 key hydration advantages:

1. CLINICALLY CORRECT – PROH2O is formulated based on World Health Organization (WHO) guidelines for safe and effective oral rehydration[8]

2. 4X THE ELECTROLYTES – when compared to the leading electrolyte drink* 

3. CLEAN LABEL – No sugar/carbs, naturally sweetened, no artificial flavours, zero dyes   

4. AMINO ACID ACTIVATED – unlike leading selling brands that use sugar to transport electrolytes into the cells, PROH2O uses amino acids proven to do the same thing, and according to several studies, may be superior to sugar. [9,10,11,12] Avoiding sugar as a carrier mechanism allows diabetics or individuals doing keto or intermittent fasting to use this product freely. 
   
   

PVL PROH2O is produced in a Health Canada licensed facility and is Informed Choice certified for banned substances.

Each serving delivers:

• 5 ELECTROLYTES

• 430 mg sodium

• 190 mg potassium

• 42 mg magnesium

• 30 mg calcium

• 580 mg chloride

• AMINO TRANSORT TECHNOLOGY™ BLEND 

• Glutamine 1500 mg

• Taurine 780 mg

• Glycine 600 mg

• Leucine 500 mg

• Isoleucine 250 mg

• Valine 250 mg

• Alnine 120 mg

• ENERGY + ANTIOXIDANT SUPPORT 

• Thiamne HCL (B1) 1.2 mg

• Niacinimide (B3) 20 mg

• Pyridoxie HCL (B6) 8.5 mg

• Methlcobalmin (B12) 6 mcg 

• Biotin (B7) 30 mcg

• Vitamin C 90 mg
  
  

You won't find unnecessary additives or undisclosed "proprietary blends" — just clean, clinically correct hydration.


*PVL® PROH2O™ (taken 1 scoop per 250ml delivers 2480mg combined sodium + potassium per litre) which is 4.1x as much as Gatorade® (591ml RTD, which yields 596 mg combined sodium + potassium per litre).

REFERENCES

1. Open Resources for Nursing (Open RN); Ernstmeyer K, Christman E, editors. Nursing Fundamentals [Internet]. Eau Claire (WI): Chippewa Valley Technical College; 2021. Chapter 15 Fluids and Electrolytes. https://www.ncbi.nlm.nih.gov/books/NBK591820/

2. Mayo Clinic. Sodium: How to tame your salt habit. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479

3. Cobb LK, Anderson CA, Elliott P, et al. Methodological issues in cohort studies that relate sodium intake to cardiovascular disease outcomes: a science advisory from the American Heart Association. Circulation. 2014;129(10):1173-1186. doi:10.1161/CIR.0000000000000015

4. Graudal NA, Hubeck-Graudal T, Jurgens G. Effects of low sodium diet versus high sodium diet on blood pressure, renin, aldosterone, catecholamines, cholesterol, and triglyceride. Cochrane Database Syst Rev. 2020;12(12):CD004022. Published 2020 Dec 12. doi:10.1002/14651858.CD004022.pub5

5. O'Donnell M, Mente A, Rangarajan S, et al. Urinay sodium and potassium excretion, mortality, and cardiovascular events. N Engl J Med. 2014;371(7):612-623. doi:10.1056/NEJMoa1311889 

6. Mente A, O'Donnell M, Rangarajan S, et al. Urinary sodium excretion, blood pressure, cardiovascular disease, and mortality: a community-level prospective epidemiological cohort study. Lancet. 2018;392(10146):496-506. doi:10.1016/S0140-6736(18)31376-X

7. American Heart Association. How Potassium Can Help Control High Blood Pressure. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure 

8. World Health Organization. Oral Rehydration Salts: Production of the New ORS. https://www.who.int/publications/i/item/WHO-FCH-CAH-06.1   

9. Bardhan PK, Das R, Nahar B, et al. Assessing safety and efficacy of a novel glucose-free amino acid oral rehydration solution for watery diarrhea management in children: a randomized, controlled, phase III trial. EClinicalMedicine. 2024;72:102630. Published 2024 May 17. doi:10.1016/j.eclinm.2024.102630

10.  Ofei, S.Y., Fuchs, G.J. Principles and Practice of Oral Rehydration. Curr Gastroenterol Rep 21, 67 (2019). https://doi.org/10.1007/s11894-019-0734-1

11. Wapnir RA, Zdanowicz MM, Teichberg S, Lifshitz F. Oral hydration solutions in experimental osmotic diarrhea: enhancement by alanine and other amino acids and oligopeptides. Am J Clin Nutr. 1988;48(1):84-90. doi:10.1093/ajcn/48.1.84

12. Cheuvront SN, Kenefick RW, Charkoudian N, et al. Efficacy of Glucose or Amino Acid-Based Commercial Beverages in Meeting Oral Rehydration Therapy Goals After Acute Hypertonic and Isotonic Dehydration. JPEN J Parenter Enteral Nutr. 2018;42(7):1185-1193. doi:10.1002/jpen.1142