How many Liquid IV can you drink a day?
One serving of Liquid IV is sufficient for the day. Outlier cases do exist (vigorous exercise, extreme hangovers, etc.). However, in most cases, 1 serving is recommended.
Why? Some ingredients may have unwanted effects when the Liquid IV dosage doubles. Continue to read to find out which ingredients and their potential unwanted effects.
How Many Liquid IV Can You Drink A Day?
What Is Liquid IV?
Liquid IV is a hydration multiplier that helps the body stay hydrated more effectively than water itself.
How is this possible? Well, Liquid IV contains a diverse combination of electrolytes, vitamins, minerals, etc., that work together to create an ideal hydration formula.
Liquid IV offers tremendous benefits to athletes who lose electrolytes via sweat and for morning-after hangover relief, not to mention any other hydration-related problems you might have.
By using Liquid IV, it is possible to drink less water during the day but remain adequately hydrated.
Is Liquid IV Harmful?
Liquid IV is not inherently harmful.
However, it does contain large quantities of a few ingredients. Many have heard the common saying that too much of anything is not good for you.
Liquid IV is no exception to this rule. Be careful before overconsuming ingredients such as sodium, sugar, and niacin (to name a few).
Although, in general, Liquid IV is 100% safe for the average healthy adult barring any allergies. Keep to 1 serving (2 at most) a day and you will reap the benefits with no adverse effects.
How Many Liquid IV Can You Drink A Day?
1 serving of Liquid IV (2 at most) per day.
More than 1-2 servings in one day likely will not cause any side effects however, over extended periods could lead to chronic conditions.
More acute side effects of overdoing Liquid IV would likely be from niacin. The upper tolerable intake level (amount at which adverse side effects may occur) of niacin is 35 mg daily.
Liquid IV contains 22.8 mg of niacin. Therefore, after two servings of Liquid IV in a day, you are exceeding the UL and may experience unwanted symptoms.
The unwanted side effects of overdoing niacin are listed below.
Regarding the long-term, overconsuming sugar and sodium is harmful to the body and can lead to numerous chronic diseases.
However, Liquid IV has a somewhat moderate amount of both sodium (500 mg) and sugar (11 g).
As a general guide for the average adult, keep Liquid IV intake to 1 serving daily.
Liquid IV Ingredients
Liquid IV Food Label
Liquid IV Ingredients: 45 Calories
Total Carbohydrate (Dextrose): 11g
Some amount of sugar is necessary for energy. The body needs glucose for energy.
Dextrose is basically the same thing as glucose and serves the same function, giving it purpose within Liquid IV.
Although, surplus amounts of sugar have adverse effects on the body.
Modern diets commonly include far too much sugar. Health experts recommend less than 36g of sugar daily for the average adult.
11g of dextrose contained within Liquid IV accounts for 31% of the recommended daily sugar amount.
Although that is a lot of sugar, comparing Liquid IV to Gatorade helps give perspective.
A Gatorade packet of similar size includes 32g of added sugar (three times as much as Liquid IV)!
While the 11g of dextrose in Liquid IV might not be ideal, it is a relatively small amount of sugar compared to other sports drinks.
Negative Effects of Too Much Added Sugar
Sodium: 500 mg
Sodium is a well-known electrolyte that serves multiple functions within the body.
Functions include controlling fluid balance and blood pressure and allowing muscle contraction.
Experts estimate that the minimum amount of sodium for the average adult is 500 mg daily.
The reality is the majority of people overconsume sodium. Overdoing sodium may cause adverse health effects.
Negative Effects of Too Much Sodium
Although avoiding overdoing sodium intake is a beneficial aspect of health, remembering sodium’s importance is equally as crucial.
Sodium needs vary from person to person, influenced by factors such as age, sex, weight, medical conditions, and activity level.
During exercise, someone can lose anywhere from 500-8000 mg of sodium! The amount of sodium lost varies based on environment, exercise intensity, and several other individualized variants.
Thus, people who exercise will need more sodium to maintain adequate levels during exercise. Not replenishing sodium stores during and after a workout may lead to hyponatremia (low sodium).
Effects of Hyponatremia
Based on everything discussed above, 500 mg of sodium is not only safe but very beneficial for individuals recovering from or participating in exercise.
The 500 mg of dehydration will also help with other situations that prompt dehydration (hangover, morning ‘dry mouth’, etc.).
However, people who have an excess amount of sodium in their diet and do not exercise regularly may want to consider altering their diet before incorporating Liquid IV.
Potassium: 370 mg
Potassium is another electrolyte of the body and is an essential nutrient.
Potassium-rich diets could have several health benefits.
Potassium (like sodium) influences hydration and the balance of fluids within the body. So, it works well as a hydration multiplier ingredient.
There is no official Upper Tolerable Intake Level set for potassium. Although, experts say that 5000-6000 mg of potassium could be.
Either way, for the average-healthy adult, the 370 mg of potassium in Liquid IV will come with nothing but benefits.
Positive Effects of Potassium
Vitamin B3 (Niacin): 22.8 mg
Vitamin B3 (niacin) is a B vitamin commonly found in foods. Niacin is linked to an increase in energy levels. Additionally, niacin is necessary for other bodily functions.
The UL of niacin is 35 mg (22.8 mg in Liquid IV is 65% of the UL).
For the average healthy adult, 22.8 mg of niacin most likely will not cause unwanted side effects. Although, there are other considerations.
For example, a 6 oz steak contains 12 mg of niacin, combined with the 22.8 mg from Liquid IV to get 34.8 mg of the 35 mg UL.
Despite being unlikely, 35 mg of niacin is the point at which adverse side effects could occur. Although, usually only high-dose niacin supplements will cause this.
Potential Symptoms of Too Much Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid): 11.4 mg
Like the other B vitamins, B5 (pantothenic acid) helps convert glucose into energy for the body to use. Also, pantothenic acid serves other functions for the body.
The UL of pantothenic acid is unestablished, although it is estimated to be more than 5 grams (11.4 mg in Liquid IV).
Functions of Vitamin B5 (Pantothenic Acid)
Vitamin B6: 2.3 mg
Vitamin B6 is another B vitamin responsible for breaking down macronutrients and converting them into energy.
It is frequently researched due to the promising health benefits associated with increased B6 levels.
The upper tolerable intake level of vitamin B6 is 100 mg daily.
Potential Benefits of Increased Vitamin B6 Levels
Although the research is promising, it is also inconclusive.
Vitamin B12: 6.8 mcg
Vitamin B12 serves multiple functions within the body. Such as red blood cell production, nerve/brain function, and DNA production.
The upper tolerable intake level of B12 is unestablished. However, it is likely more than 1000 mcg (according to experts).
Despite being somewhat uncommon, 15% of the population may have a B12 deficiency.
Vitamin B12 Deficiency Risk Factors
Signs of Vitamin B12 Deficiency
Vitamin C: 76 mg
Vitamin C is an essential nutrient that has multiple vital functions for the body.
Vitamin C Functions
The upper tolerable intake level for vitamin C is 2000 mg daily.
Smokers are recommended to get 35 mg more daily than the average person.
Stevia leaf extract is a natural sweetener. It is an alternative to sugar and comes with 0 calories.
The potential adverse health effects of stevia leaf extract are not well-researched, although there is no evidence to suggest any.
Silicon dioxide is an anticaking agent included in many supplements.
It is a naturally existing compound, and there is no evidence to suggest it has harmful effects when consumed.
Citric acid is a food preservative that serves to extend the product’s shelf life. It can also help balance the acidity in drinks.
Like other acidic drinks, the acidity of citric acid can wear on tooth enamel over time. It may be a good idea to rinse with water after drinking products with citric acid.
Natural flavors are a heavily-regulated food additive. Classified as any extract derived from natural sources such as fruits, vegetables, roots, and others.
Natural flavors are not considered to have harmful side effects.
How Many Liquid IV Can You Drink A Day: FAQs
Does Liquid IV Break A Fast?
Since Liquid IV contains calories, it violates the rules of fasting.
Learn more about this question here.
Does Liquid IV Make You Pee More?
It is unlikely that Liquid IV makes you urinate more frequently.
In fact, Liquid IV could save you a few trips to the bathroom.
Learn how this is possible here.
Does Liquid IV Cause Diarrhea?
There is no reason to believe that Liquid IV has an effect on bowel movements.
Therefore, it is unlikely that Liquid IV causes diarrhea. Learn more about this question here.
Liquid IV or BPN Electrolytes, Which Is Better?
BPN electrolytes is a better overall product than Liquid IV.
In general, it contains more advantageous ingredients and is less expensive when bought in bulk.
Learn which advantages Liquid IV holds in this article.
Nutrition To Fit – https://nutritiontofit.com/liquid-iv-review/
Liquid IV – https://www.liquid-iv.com/pages/ingredients
Harvard EDU – https://www.hsph.harvard.edu/nutritionsource/vitamin-c/
National Library of Medicine – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2838466/
American Physiology Association – https://www.physiology.org/publications/news/the-physiologist-magazine/2021/july/the-science-of-hydration?SSO=Y
Cleveland Clinic – https://health.clevelandclinic.org/electrolyte-drinks-beneficial-or-not/
Medline Plus – https://medlineplus.gov/ency/article/002350.htm
WebMD (Nourish) – https://www.webmd.com/diet/what-to-know-dextrose
Johns Hopkins Medicine – https://www.hopkinsmedicine.org/health/wellness-and-prevention/what-is-gluten-and-what-does-it-do/