Hydration supplements have become increasingly popular in the last decade, with Liquid I.V. emerging as a standout brand. Backed by celebrity investors and hailed as the go-to hydration supplement by influencers across social media, Liquid I.V. has seen explosive growth over the past five years, with its products now available at major retailers like Target, Costco, Whole Foods, CVS, and more.
Considering that roughly 60% of the adult human body is made up of water, it's no surprise that people are eager to optimize their hydration. After all, dehydration can trigger a range of health issues, from fatigue and dizziness to more severe complications like tachycardia (rapid heartbeat) and difficulty breathing.
But is Liquid I.V. the right choice for your hydration needs? In this article, we’ll dive into what Liquid I.V. is all about and whether it’s a good fit for you.
What Ingredients Are in Liquid I.V.?
Like most supplements on the market, Liquid I.V. offers a variety of options to cater to different health goals. From their standard Hydration Multiplier to blends that claim to support immune health, gut health, energy, and sleep, there's something for everyone.
The standard Hydration Multiplier formula includes:
- Cane sugar
- Dextrose
- Citric acid
- Salt
- Potassium citrate
- Sodium citrate
- Dipotassium phosphate
- Silicon dioxide
- Stevia leaf extract (rebaudioside A)
- Vitamin blend: Vitamin C (ascorbic acid), Vitamin B3 (niacinamide), Vitamin B5 (calcium d-pantothenate), Vitamin B6 (pyridoxine hydrochloride), Vitamin B12 (cyanocobalamin)
- Natural flavors
Liquid I.V. also offers a sugar-free version of its Hydration Multiplier, which replaces cane sugar and dextrose with allulose, a sugar substitute that provides sweetness without the calories. Additionally, the sugar-free version includes L-glutamine and L-alanine for added benefits.
Nutritional Profile of Liquid I.V.
Liquid I.V. Lemon-Lime Hydration Multiplier
Nutrition (Per 1 stick (16 g) serving):
Calories: 50
Fat: 0 g (Saturated fat: 0 g)
Sodium: 560 mg
Carbs: 13 g (Fiber: 0 g, Sugar: 11 g)
Protein: 0 g
This option also provides 8% of the daily value for potassium; 70% of the daily value for vitamin C; 120% of the daily value for niacin; 110% of the daily value for vitamin B6; 240% of the daily value for vitamin B12; and 190% of the daily value for pantothenic acid.
Liquid I.V. Lemon-Lime Hydration Multiplier Sugar-Free
Nutrition (Per 1 stick (13 g) serving):
Calories: 20
Fat: 0 g (Saturated fat: 0 g)
Sodium: 530 mg
Carbs: 5 g (Fiber: 0 g, Sugar: 0 g)
Protein: 0 g
The sugar-free option also provides 8% of the daily value for potassium; 70% of the daily value for vitamin C; 120% of the daily value for niacin; 110% of the daily value for vitamin B6; 240% of the daily value for vitamin B12; and 190% of the daily value for pantothenic acid.
Health Benefits of Liquid I.V.
Hydration Support
There’s no denying that Liquid I.V. is a strong contender in hydration support. In fact, it’s classified as an oral rehydration solution (ORS) by the World Health Organization. This designation means that Liquid I.V.’s unique blend of nutrients is specifically formulated to help restore hydration by combining both glucose (sugar) and electrolytes (such as sodium, potassium, chloride, magnesium, and phosphorus) to replenish fluid losses effectively.
Offers a Safety Net of Nutrients, Vitamins, and Minerals
Each packet of Liquid I.V. contains a carefully crafted blend of vitamins and minerals to optimize your nutrient intake. Both the regular and sugar-free versions of the Hydration Multiplier include nine added vitamins and minerals, with potassium being a key ingredient in both. Given that potassium is considered a nutrient of public health concern due to its low consumption in the average American diet, its inclusion in Liquid I.V. is a significant benefit.
In the sugar-free version, two additional amino acids (L-alanine and L-glutamate) are included to enhance electrolyte absorption, as glucose is not present to act as a carrier. Research suggests that an electrolyte-amino acid beverage may actually improve cellular hydration more effectively than an electrolyte-carbohydrate drink.
Supplies Energy
Glucose, commonly known as sugar, is an essential fuel for the body's daily activities. The standard Liquid I.V. product contains 50 calories from 11 grams of added sugar, making it a valuable option for athletes who need glucose during workouts to fuel their energy and help them power through training sessions.
Supports Electrolyte Balance
When you sweat, your body loses vital electrolytes necessary for maintaining fluid balance. Drinking Liquid I.V. during and after a workout can help restore those lost electrolytes, rebalancing your body’s fluids. This is essential for keeping basic functions, like your heart rate, stable and ensuring overall optimal performance.
Potential Drawbacks of Liquid I.V.
Significant Source of Added Sugar
If you're sipping on Liquid I.V. while casually snacking and binge-watching the latest Netflix series just because your favorite influencer recommended it, it might not help you meet your health goals. Keep in mind, the regular Hydration Multiplier contains 11 grams of added sugar, which is about 44% of the American Heart Association's (AHA) recommended daily limit of 25 grams. If you're not careful with other sources of added sugar throughout the day, you can quickly surpass the recommended intake, leading to an energy surplus that may contribute to weight gain and increase the risk of other health issues.
Risk of Exceeding Vitamin & Mineral Needs
Just because Liquid I.V. provides 240% of the daily value for vitamin B12 and 190% for pantothenic acid doesn’t guarantee your body will fully utilize them. Both of these nutrients are water-soluble vitamins, meaning there's minimal risk of consuming too much, but also limited benefit from the excess. In such cases, any surplus is excreted through urine, potentially leaving your hard-earned money "flushed down the toilet" in the pursuit of hydration.
Potential for Nutrient Shortfalls
Relying on Liquid I.V. as a source of electrolytes during or after an intense workout can be beneficial, but using it as a substitute for a balanced, whole foods diet could lead to nutrient deficiencies. For instance, protein is crucial for muscle growth and recovery, yet Liquid I.V. doesn't include this essential macronutrient. Prioritizing a well-rounded diet that includes whole grains, lean proteins, healthy fats, and a variety of fruits and vegetables is key to achieving proper nourishment.
Is Liquid I.V. Good for You?
Liquid I.V. can be beneficial for active individuals, athletes, and those who need oral rehydration, providing a solid source of electrolytes. However, it’s not something everyone needs, especially considering its cost.
For those who burn a lot of calories and sweat heavily during workouts, Liquid I.V. could be a useful addition. These individuals need both glucose and electrolytes to replenish their stores, and the regular Hydration Multiplier can be helpful, despite its 11 grams of added sugars. It may also be beneficial for someone recovering from illness with limited calorie intake.
However, for someone who is moderately active or has insulin resistance, the sugar-free version of Liquid I.V. might be a better fit. This variety contains no added sugar and uses allulose as a sweetener, making it a suitable option for meeting energy and electrolyte needs without the added sugars.
In the end, you don't need to spend a lot of money on trendy supplements to stay hydrated. While Liquid I.V. has its benefits, focusing on a balanced diet and including hydrating foods in your routine can offer similar advantages.
Consulting with a registered dietitian nutritionist is the best way to determine your actual hydration and electrolyte needs and identify what’s worth investing in to optimize both workout recovery and overall health.