Electrolyte Overload: 8 Common Sports Drinks Quietly Harming Your Kidneys
5. Pedialyte Sport and rehydration solutions — appropriate use and overuse pitfalls
Rehydration solutions like Pedialyte Sport are formulated to restore electrolytes and fluids during moderate to severe dehydration. They’re clinically useful when someone has lost lots of fluid from illness, heat exposure, or long endurance events. But using these solutions routinely as a daily beverage can lead to unnecessary intake of sodium and other electrolytes, which may be problematic for people with limited kidney function. The kidneys are tasked with keeping electrolyte concentrations in a narrow range, and chronic excess can increase that workload. Use these products judiciously. If you experience frequent dehydration or rely on rehydration solution daily, it’s a good idea to evaluate your fluid habits and health conditions with a clinician. For everyday hydration, water is often the best choice. For true dehydration events, follow recommended dosing and seek medical care if symptoms are severe or persistent.
6. Concentrated electrolyte tablets and powders (e.g., Nuun, Skratch) — dosing and osmolality concerns
Electrolyte tablets and powders let you control concentration, which can be useful. But concentration matters: mixing too many tablets in a small volume of water creates a hyper-concentrated solution. That raises the drink’s osmolality and can draw water into the gut or create an electrolyte load that the kidneys must correct. Overdosing by habit—taking more tablets than needed—can increase daily sodium or potassium beyond what is safe for someone with impaired kidney function. Moderation and correct mixing are simple fixes. Follow manufacturer dosing for the activity duration and heat level. If you’re unsure how much electrolyte you need, consider sweat tests or guidance from a sports nutritionist. For routine fluid needs, lower-concentration options and plain water generally reduce the chance of unintended electrolyte overload and lessen kidney strain.
