Electrolyte Overload: 8 Common Sports Drinks Quietly Harming Your Kidneys

7. Low-calorie and zero-sugar sports drinks (e.g., Propel) — phosphate and additive questions

Zero-sugar sports drinks reduce calories but sometimes include other additives such as phosphates, citrates, or preservatives to adjust flavor and shelf life. Phosphate additives are a particular concern because excessive dietary phosphate has been linked to mineral-bone balance issues and may matter for people with kidney problems. Healthy kidneys remove extra phosphate; when kidney function declines, phosphate can accumulate and contribute to complications. The research landscape around phosphate in sports drinks is not robust, and the Research Agent noted a gap in definitive brand-level phosphate data. Still, it’s sensible to limit habitual intake of additive-heavy beverages if you have kidney disease or are at risk. Look for products with simple ingredient lists and ask your care team whether phosphate-containing drinks are appropriate in your situation.

8. Energy + electrolyte hybrids — combined kidney stressors

Some products combine electrolytes with caffeine or other stimulants. Caffeine affects fluid balance, increases heart rate in some people, and can influence blood pressure. When paired with electrolytes, especially sodium, these combined products can complicate hydration status and cardiovascular responses. For healthy adults in moderation, caffeine plus electrolytes after exercise is often acceptable. But for older adults, those with high blood pressure, or people with kidney disease, the combined effects can be risky if used frequently or in large amounts. If you rely on caffeinated electrolyte drinks to get through long days, consider how frequently you consume them and what other medications or health conditions you have. Reducing dose, spacing intake, or choosing plain water with food may be safer options. When in doubt, a clinician can help weigh caffeine’s benefits and risks relative to your kidney health.