Does Electrolyte Gum Work?

If you’ve scrolled through your FYP on TikTok, it’s hard not to miss advertisements or videos hyping electrolyte products. From electrolyte powders to sports drinks, these essential minerals have been packaged in various creative forms.

“More recently, electrolyte powder in water and electrolyte drinks have been marketed as efficient and time-saving sources of electrolytes in fast-paced lives,” Areeba Jawed, MD, FASN, an assistant professor of nephrology at the University of Michigan Medical School, told Verywell.

Now, electrolytes come in chewing gum form. A quick Google search reveals that electrolyte gum brands claim to keep people hydrated, but experts say that’s far from the case.

What Is Electrolyte Gum? 

Anjay Rastogi, MD, PhD, director of the CORE Kidney Program and professor of nephrology at UCLA Health, told Verywell that electrolyte gum works by activating the salivary glands, which causes the mouth to water.

However, the Food and Drug Administration (FDA) has not yet studied the effectiveness of electrolyte gum.

“Manufacturers claim that it has a sour taste that makes your mouth water and quenches thirst while at the same time repleting some electrolytes,” said Jawed, but they caution this mechanism just gets rid of feelings of thirst. That can actually be dangerous because it gives you a false sense of hydration. When your thirst mechanism is impaired, you might not drink enough fluids, leading to dehydration.

Do Electrolyte Gums Actually Contain Electrolytes? 

The short answer is yes, technically, they do.

“The ingredients listed on electrolyte gum include: sugar, gum base, corn syrup, citric acid, glycerin, natural flavors, soy lecithin, artificial sweeteners, and artificial color with electrolytes in the form of sodium citrate and potassium citrate,” said Jawed.

However, gum brands fail to label the percentages or the amounts of those ingredients in their products, making it hard to determine the actual electrolyte content of the gums, David S. Goldfarb, MD, clinical chief of nephrology at NYU Langone Health, told Verywell. “The amount would determine their effectiveness,” he added.

Given their size, Jawed estimates that electrolyte gum would have very little electrolyte content—maybe something like 10 milligrams of sodium in a single piece. That’s not enough to give your body what it needs.

How to Get Enough Electrolytes

Food and fluids are reliable sources of electrolytes that your body can absorb. Bananas and oranges are full of potassium and great sources of electrolytes, according to Rastogi.

Goldfarb added that other sources of electrolytes include: 

Electrolyte supplements are generally unnecessary if you’re eating a balanced diet, according to Goldfarb. However, these products could come in handy during exercise—especially for their sodium content.

Athletes or people who are exposed to the heat could “consider an oral rehydration solution like Gatorade,” said Goldfarb. “The presence of sugar increases the absorption of sodium (salt) by the intestine. Having sugar present in these electrolyte solutions is not to add calories, it’s to help the intestine absorb the sodium more quickly and hold the water that you drink in the bloodstream, to help maintain blood pressure.”

While popping a piece of gum might seem like an easy way to get balanced electrolytes, it won’t be enough to replenish your body. If you’re someone who may need more electrolytes, talk to your healthcare provider about the best way to get what your body needs. They may recommend drinks or powders that are specially formulated to give you an electrolyte boost.