IV fluid is a electrolyte powder designed to help you hydrate. Each packet contains electrolytes, including sodium, potassium, and glucose, all of which are thought to help the body absorb water more efficiently, notes Charlotte Martin, MS, RD. Considering the fact that the risks of dehydration are hammered into our heads throughout our lives – and include frightening symptoms like dizziness, confusion, and even fainting – it makes sense that we might be attracted to something that claims to help us avoid these problems. But is it possible to use too much IV fluid or other electrolyte mixture? And are there any side effects of using Liquid IV to help you hydrate?

The short answer is no, there is nothing inherently wrong with using Liquid IV once or twice a day to hydrate, and for most people without pre-existing conditions it should not cause any side effects worrying. But for a complete overview of the electrolyte mix and side effects of Liquid IV, as well as information on how much Liquid IV you can consume per day, we turned to Martin. Here’s what she said.

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Charlotte MartinMS, RD, is a registered dietitian based in Washington, DC.

IV fluid: side effects of too much

Martin says consuming Liquid IV or another electrolyte mix once a day is probably OK. The biggest caution she takes is regarding sodium. “A packet of Liquid IV contains about 500 milligrams of sodium,” Martin says. Some brands, like LMNT, contain up to 1,000 mg. But the recommended daily sodium intake is 2,300 mg, Martin adds. (FWIW, some experts say this amount is too low a maximum for many healthy adults.) So if you’re already on a high-sodium diet or have a condition that requires you to control your sodium intake, sodium, such as high blood pressure or kidney problems, one should be aware of the extra sodium in electrolyte mixtures. “High sodium intake can lead to symptoms such as dizziness, high blood pressure, and swelling in the extremities,” says Martin.

Does Liquid IV contain caffeine?

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

Many electrolyte powders offer caffeinated versions, so be sure to check whether the one you’re using is stimulating or not. Martin says occasionally using caffeinated hydration powders like Liquid IV Hydration Multiplier Energy as a pre-workout is good, 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 “, says Martin. And of course, if you have a health condition that requires avoiding caffeine, you’ll want to opt for a caffeine-free electrolyte powder.

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

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