Liquid IV Side Effects: Experts Weigh In

Liquid IV is an electrolyte powder designed to help you hydrate. Each packet contains electrolytes, including sodium, potassium, and glucose, all of which are supposed to help the body absorb water more effectively, notes Charlotte Martin, MS, RD. Considering the fact that the risks of dehydration are pounded into our heads throughout our lives — and include scary-sounding symptoms like dizziness, confusion, and even fainting — it makes sense that we might be drawn to something that claims to help us avoid those issues. But is it possible to use too much Liquid IV or any other electrolyte mix? And are there any side effects from using Liquid IV to help you hydrate?

The short answer is no, there’s nothing inherently wrong with using Liquid IV once or twice a day for hydration, and for most people without preexisting conditions it shouldn’t lead to any worrying side effects. But for the full rundown on electrolyte mix and Liquid IV side effects, as well as some input on how much Liquid IV you can have in a day, we tapped Martin. Here’s what she said.

Experts Featured In This Article

Charlotte Martin, MS, RD, is a registered dietician based in Washington D.C.

Liquid IV: Side Effects Of Too Much

According to Martin, consuming Liquid IV or another electrolyte mix once a day is likely fine. The biggest caution she makes is regarding sodium. “One packet of Liquid IV has about 500 milligrams of sodium,” Martin says. Some brands, such as LMNT, have as much as 1,000 mg. But the recommended daily intake for sodium is 2,300 mg, Martin adds. (FWIW, some experts argue that this amount is too low a maximum, for many healthy adults.) So if you already eat a high-sodium diet or have a condition that requires you to control your sodium intake, such as high blood pressure or kidney issues, the additional sodium in electrolyte mixes is something to be aware of. “High sodium intake can lead to symptoms like dizziness, high blood pressure, and swelling in your extremities,” Martin says.

Does Liquid IV have Caffeine?

The original Liquid IV doesn’t have caffeine, but the brand offers several different variations, including a Hydration Multiplier Energy that does contain caffeine. According to the website, each packet contains 100 milligrams of “natural caffeine” to increase focus, brainpower, and alertness.

Many electrolyte powders offer caffeinated versions, so double-check to make sure you know whether the one you use is stimulating or not. Martin says using caffeinated hydration powders like Liquid IV Hydration Multiplier Energy on occasion as a pre-workout is fine, but with some caveats. If you’re sensitive to caffeine or never drink it, even 100 mg (about the amount in a regular cup of coffee) could “make your heart feel like it’s about to explode,” Martin says. And, of course, if you have a health condition that requires avoiding caffeine, you’ll want to opt for a non-caffeinated electrolyte powder.

In conclusion, Liquid IV is generally a safe addition to your diet, just as long as you’re using it in moderation. But it’s worth noting that electrolyte powders aren’t necessary to stay hydrated. In fact, on days that you’re not very active, you may not need them at all, Martin says. So while they’re fine to take in moderation if they “give you peace of mind and make you feel a little better,” she says, for most people, they’re not a requirement for a healthy lifestyle.

Ayana Herndon is a New York City-based freelance writer and graduate of the S.I. Newhouse School of Public Communications at Syracuse University. She has a passion for amplifying voices of color through her writing, which spans fashion, beauty, and lifestyle. Her work has appeared in PS and Women’s Wear Daily.