Leadership Through product education: Liquid I.V. Hydration Powders

by Miranda Griffin | Wolves & Fire Studio

Welcome to What’s In This Crap?™, where we take wellness products off their influencer pedestals and ask the hard-hitting questions like:

“Is this helping me hydrate or is it just expensive pee with a beachy aftertaste?”

It’s June. It’s hot. You’re sweating through your shirt by 10AM, whether you’re running hill sprints or just trying to carry groceries without looking like you’re dying. So it makes sense that everywhere you look, someone is slamming back a brightly colored pouch of Liquid I.V. Hydration Multiplier like it's the nectar of the gods.

But is it actually good for you?

Or are we just falling for slick packaging and wellness TikTok again?

Let’s find out.

🧪 What’s Actually In Liquid I.V.?

Here’s a closer look at what’s in a single stick—and what your body’s really doing with it.

1. Dextrose

Straight-up glucose. Used in hospitals and snack packs alike. Liquid I.V. says it “activates the sodium-glucose transport system” for better absorption. Sure.But in real-world terms? It’s sugar, and it’s hitting your bloodstream like it’s got somewhere to be. Think of it as the hyperactive little brother in this mix—yes, functional, but also potentially annoying if consumed too often.

2. Cane Sugar

Because one type of sugar wasn’t enough, here’s another. Now we’re at 11 grams of sugar per stick, which is nearly 3 teaspoons in your “hydration” packet.

Spoiler alert: sugar doesn’t hydrate you. It spikes your insulin, and if you’re drinking multiple sticks a day, it may also spike your dentist’s income.

3. Sodium Citrate + Potassium Citrate + Salt (Electrolytes)

Now we’re talking. These are the actual heroes—electrolytes like sodium and potassium help you rehydrate faster, especially in the summer heat, post-sweat-sesh, or if you’re hungover and questioning your life choices. Problem is, you can get these from a pinch of sea salt and a banana—without the sugar side hustle.

4. Vitamins (B3, B5, B6, B12, and C)

This sounds impressive until you realize your body just flushes out excess B vitamins if you don’t need them. That neon yellow pee? That’s $2.25 of marketing going straight down the toilet.

5. Natural Flavors

AKA the “trust me, bro” of ingredient labels. Could be citrus oil, could be beaver anal glands. Not a joke. That’s a thing. Welcome to food labeling in America.

But It’s Summer, So Isn’t This Good?

Look—I’m not saying Liquid I.V. is evil.

It has its place:

Post-intense workouts or hot yoga

Actual dehydration (e.g., flu, food poisoning, Texas)

Hangovers from “just one” turning into four

Recovering from full body systemic meltdowns

But if you’re sipping one of these every day in your air-conditioned office because an influencer in matching leggings said it’s “clean hydration” …you’ve been marketed to, babe.

This isn’t water. This is Instagram Juice™ with electrolytes.

🧠 If You Want Real Hydration...

Here’s a recipe that costs 7 cents, not $2 a stick:

• 12 oz water

• Pinch of sea salt

• Squeeze of lemon or splash of juice

• Optional: tiny bit of honey or maple syrup if you're really depleted

Boom. Balanced electrolytes without a sugar crash and you didn’t have to Google “is sucralose worse than cane sugar” at 2am in a panic spiral.

🏷️ Final Verdict:

Marketing Grade: A+ (These folks could sell sand in the desert)

Hydration Value: B (Electrolytes = good. Sugar overload = not so much)

Everyday Use: D+ (You don’t need this unless you’re losing fluids aggressively or chronically fighting your own body)

Cost per Stick: ~$2

Better Options: Homemade mix, LMNT (if you want sugar-free), or just drink water

🧂Salty Summary:

Liquid I.V. isn’t trash, but it’s not a daily health essential either. It’s a tool—not a lifestyle. You’re not dying of dehydration—you’re just bored with plain water and easily influenced. (No judgment. Me too.)

But hydration doesn’t have to come with 11g of sugar and a neon packet that screams “I saw this on TikTok and now I’m better than you.”

💬 Want me to Review your favorite supplement or trendy health product next?

Submit it anonymously. Or publicly—I’m not shy.

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