If you have diabetes, you know the added sugar in a lot of electrolyte drinks can be a problem for your blood glucose levels. So when you need the hydration and to replace the electrolytes you’ve lost, what do you do? There are actually several options of sugar free electrolyte drink for diabetics. Some are quick grab and go and others are more natural options. So there’s something out there for everyone.
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When should you consider an electrolyte drink?
The number one indicator of a need for a sugar free electrolyte drink for diabetics is fluid loss. Whether that’s through sweating, vomiting, or diarrhea, you can lose a lot of electrolytes.
If you’re working out for more than 90 minutes and sweating through your shirt or if you’re sick with watery diarrhea and vomiting several times, it’s time to grab a cold one – an electrolyte drink that is.
It’s incredibly important to replenish what you lost. An imbalance of electrolytes can result in fatigue and muscle cramps. In more severe cases, if not treated, it can result in seizures, heart rhythm issues, and even death.
Before it becomes a problem, plan ahead and know what is a safe option for your blood sugar.
Just starting to develop your exercise routine? Check out my Beginner’s Guide here!
What to look for in a sugar free electrolyte drink
Sodium
One of the main electrolytes lost through fluid loss is sodium. If you lose too much and drink a ton of regular water, this can actually be very dangerous. So it’s important to make sure you’re getting an electrolyte drink that contains at least 200-350mg of sodium per 16 ounces of water.
Potassium
An electrolyte that works with sodium and is crucial for heart function is potassium. Aim for at least 40-100mg of potassium per 16 ounces of water.
Sugar
Or rather, a lack thereof. Added sugar specifically can raise blood sugar quickly for those with diabetes. Sometimes a strenuous workout and stress on the body from illness can actually raise blood sugar. So you likely won’t need any help raising it from added sugar. However, just to be safe, be sure to check your blood sugar after exercise to see if a sugar free electrolyte drink or a drink containing a little added sugar would be more beneficial.
5 sugar free electrolyte drink for diabetics
Liquid IV Sugar Free
A powder stick added to 16 oz of water. It contains 510mg of sodium, 380mg of potassium, and 0g of added sugar.
Nuun Sport
A tablet that dissolves in 16 oz of water. It has a slight carbonation to it. It contains 300mg of sodium, 150mg of potassium, and 1g of added sugar (while not sugar free, it’s a very negligible amount).
V8 Juice
A drink without the artificial sweeteners but still contains the nutrients to replenish electrolytes. This is a cheaper option than most sports drinks and as an added bonus, increase your intake of various vitamins and minerals. Best if served ice cold. It contains 440mg of sodium, 320mg of potassium, and 0g of added sugar.
Gatorade Zero
A premixed sports drink making it a great quick-grab option. If you’re more sensitive to higher potassium levels (see caution below), this is a good option for you. It contains 270mg of sodium, 80mg of potassium, and 0g of added sugar.
Coconut water
A natural electrolyte drink. It contains a lot more potassium than most sports drink options. A 16 oz bottle contains 100mg of sodium, 979mg of potassium, and 0-2g of added sugar (depending on the brand). Be sure to look at nutrition labels for each brand as added sugar amounts can vary widely.
Word of caution
A lot of sports drinks contain a lot more potassium than what it actually needed. However, it’s not exactly a bad thing, as potassium is considered a nutrient for public health concern. This means most Americans do not consume nearly enough and should be an emphasis in the diet.
But if you have kidney disease or are taking blood pressure medications such as lisinopril, captopril, and enalapril, check with your doctor first before consuming any electrolyte drinks as you likely will need to limit your potassium intake. Electrolyte drinks that are high in potassium could increase you to dangerous levels.
Looking for support to manage your blood sugar levels? Check out my 4-week online course, The Blood Sugar Navigator, developed to help take you from feeling lost about how to manage your type 2 diabetes to becoming an expert and in control of your health. The first week is free to help you establish a good tracking routine.
Note: I do not receive any compensation from any products listed in this blog post. This blog post is not considered medical advice but rather for informational purposes only.
Written by Carrie Weitzel, RD