Electrolytes are essential for human health1 and become increasingly important as physical activity levels increase. There are many electrolytes, but research points to sodium and potassium as the most critical for optimal hydration1.
But what are the best electrolyte powders? If you’re health-conscious, you may be looking for a better option than a sugary Gatorade or a Powerade Zero sweetened with artificial sugar.
Something like Liquid IV, a popular hydration supplement, might be a better choice for those looking for a quick way to replenish electrolytes and avoid artificial flavors, dyes, and sweeteners. Let’s take a deeper look in our Liquid IV review.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider. GGR also recommends choosing a product that has been third-party tested for quality.
Taste-Tested and Trail-Tested
You can find a stick pack of Liquid IV in one of my active backpacks almost at all times: Liquid IV lives in my best hydration vest for running, my biking backpack, and in my CrossFit bag. Not only have I been using the powdery solution for years, but other members of our product testing team have tried it, and we’re certified nutrition coaches and personal trainers who can break down the supplement facts and ingredients list to tell you how Liquid IV can affect your body.
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In testing out Liquid IV, our team rated the electrolyte drink according to our supplement testing methodology, awarding it scores from 1 to 5 in aspects like:
- Price per serving
- Taste and solubility
- Formulation
- Side effects
- Third-party testing
Liquid IV Hydration Multiplier is a convenient on-the-go hydration option for active people. It’s available in a wide variety of flavors, but the added sugar and lack of magnesium and chloride may make it the wrong pick for some people.
What our tester says:
“These taste delicious and really quench your thirst—I drank these multiple times a week when I was pregnant because I never felt like I could quench my thirst with water alone.”
A Quick Look at Liquid I.V. Hydration Multiplier
Liquid IV Hydration Multiplier is an electrolyte powder designed to support hydration for runners and other athletes via “cellular transport technology” (CTT). According to Liquid IV, this technology can be an enhanced delivery system that helps water and nutrients absorb into your body’s cells more quickly.
Usually, water is absorbed passively via osmosis in the digestive tract. With CTT, water is absorbed actively via sodium-glucose transport. The interactions amongst the different ingredients in Liquid IV (namely, sodium, glucose, and potassium) result in a rapid uptake of water, thus resulting in quicker hydration than if you were to drink a glass of plain water.
Liquid IV meets the World Health Organization’s (WHO) standards for an oral rehydration solution (ORS). A certified ORS is a solution that passes rigorous testing by the WHO to serve as an aid in developing countries and disaster areas, where people are in dire need of rapid hydration.
Oral rehydration solutions such as Liquid IV have been shown to be more effective at rehydrating individuals than traditional sports drinks after exercise, according to a 2020 study in the journal, Nutrients2.
From a dietary standpoint, Liquid IV is suitable for people who eat a non-GMO, dairy-free, soy-free, or gluten-free diet.
Before You Buy
- In this Hydration Multiplier review, the main focus is on the Hydration Multiplier product. However, there are a few different Liquid IV products, including the Liquid IV Sleep Multiplier, Liquid IV Energy Multiplier, and Liquid IV Immune Support.
- People who have hypertension (high blood pressure) or need to monitor sodium intake for any other health reason, should talk to a doctor before supplementing with Liquid IV.
- I recommend buying the variety pack if it’s your first time trying Liquid IV. There are a lot of flavors, so you can buy your favorite next time around.
- If you’re watching your carb or sugar intake, Liquid IV also comes in a sugar-free formulation.
Is Liquid I.V. Worth It?
Liquid IV can be a relatively inexpensive way to increase your consumption of essential electrolytes, which is necessary for people who are exercising heavily, spending a lot of time outdoors in warm weather, or, otherwise, partaking in activities that result in high sweat rates.
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In my professional opinion as a certified trainer and nutrition coach, Liquid IV can be a worthwhile investment as well as a simple, convenient option for electrolyte support. If you’re active and outside a lot, this is a nice addition to your routine, although people who need to limit their sodium intake should consult a medical professional prior to regular consumption.
Great for:
- Endurance athletes
- People who spend a lot of time outdoors, especially in hot weather
- Anyone looking to increase electrolyte intake
Not recommended for:
- People who need to limit sodium intake
- Anyone wanting a sugar-free option (although Liquid IV offers such alternatives)
- Budget-conscious buyers
Liquid I.V. Specs
| Price per serving | $1.56, or less with a subscription |
| Serving Size | 1 stick (16 g) |
| Flavors | 19 flavor options |
| Sweeteners | Organic stevia leaf extract and cane sugar |
| Electrolytes | 500 mg sodium, 370 mg potassium |
| Suitable for (diet types) | Gluten-free, non-GMO, soy-free, dairy-free |
Experience Using Liquid I.V.
Liquid IV has been a part of my supplement stack for years. I don’t drink it daily, and I’ll sometimes go several weeks without drinking it; it just depends on how I feel, what I’m craving, my thirst levels, and my workout volume.
I typically turn to Liquid IV when my endurance training volume increases, such as when I’m in the midst of a new triathlon training plan or, in the summer, when I spend some evenings after work out on the mountain bike trails. During long rides on the road or trails, I keep two of the best running water bottles on my bike—one with plain water and one with electrolytes.
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I also like to keep Liquid IV on-hand during the scorching summer months, in general, since I spend more time outdoors.
In any case, Liquid IV is 100% a thirst-quencher. While I haven’t done any true experimentation—e.g., going on a 2-hour ride with only water then, under the same conditions, going on a 2-hour ride with Liquid IV—I can genuinely say that Liquid IV keeps my thirst levels down. Whether it’s placebo or not, I don’t really care. What works, works!
Also, unabashedly, I’ll admit that I use Liquid IV as a hangover cure. Actually, I use it as a preventative, consuming it with 20 or so ounces of water before I let my eyes close after a night out. I’ve never—seriously, never, not once—woken up with a hangover after guzzling a stick pack of Liquid IV the night prior.
Sometimes, I’ll forget and drink it in the morning, instead. It helps, but by that point, it’s usually too late and the headache is already setting in. Word to the wise—Hydration Multiplier after drinks, before bed, and you won’t miss your Saturday morning partner workout.
GGR editor and certified personal trainer Nicole Davis also ended up loving Liquid IV for pregnancy, stating, “Being pregnant, I am parched at all times, and many times Liquid IV is the only thing that will really quench my thirst.”
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“I feel like I drink water constantly and am still thirsty, but I pop one of these bad boys and I’m good,” she continues. “I will buy more of this when it runs out, which I don’t feel like I’ve said often during supplements testing!”
Now, let’s break down the specifics of Liquid IV: the price, taste, formulation, and more.
Price Per Serving
The price per serving for Liquid IV Hydration Multiplier varies depending on where you buy it, such as on Amazon or in-person at your local Walgreens.
Here’s the price breakdown on the Liquid IV website (before shipping and taxes):
- 16 pack: $24.99
- 32 pack: $49.98
- 48 pack: $74.97
All of these come down to roughly $1.56 per serving. Sugar-free flavors are sold in packs of 14, but the cost per stick remains the same. Unfortunately, the price per serving doesn’t decrease when you purchase more at a time, so it earns a middle-of-the-road 3 out of 5 for its price per serving.
There is a save-and-subscribe option available on the website, though. This service can take 30% of the price, bringing the cost down to about $1.09 per serving.
Formulation and Ingredients
Although Liquid IV’s sugar content is fairly low compared to traditional sports drinks, it’s worth noting that it contains pure cane sugar, dextrose, and stevia leaf extract in the ingredients for a total of 11 grams of sugar per serving.
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Additionally, the natural flavors vary based on the flavor you choose, but Liquid IV doesn’t disclose exactly what they are. On the website, it’s advertised that the flavors come from sources like fruits, vegetables, and roots.
That said, the general Liquid IV ingredients list reads:
- Pure cane sugar: Provides sweetness in flavor and carbohydrates for energy
- Dextrose: A type of sugar that is derived from corn or wheat
- Citric acid: Food additive for flavor and preserving ingredients
- Salt: Helps control fluid balance outside of cells that subsequently impacts blood pressure, promotes normal nerve and muscle functions
- Potassium citrate: Helps control fluid balance inside of cells, sends nerve signals, promotes muscle contraction, regulates blood pressure, supports bone health, and controls heartbeats
- Dipotassium phosphate: Food additive that functions as an emulsifier, stabilizer, and texturizer
- Silicon dioxide: Food additive that functions to avoid powders from clumping
- Rebaudioside-A (stevia leaf extract): Provides sweetness to flavor
- Vitamin C (ascorbic acid): Antioxidant that helps protect cells against free radicals
- Vitamin B3 (niacinamide): Helps keep nervous system, digestive system, and skin healthy
- Vitamin B5 (D-calcium pantothenate): Plays a crucial role in constructing red blood cells
- Vitamin B6 (pyridoxine hydrochloride): Helps aid in healthy function of nervous and immune systems
- Vitamin B12 (cyanocobalamin): Aids in healthy function of blood and nerve cells
- Natural flavors: Food additive extracted from plant or animal sources
If you choose a different Liquid IV product, such as Sleep Multiplier or Energy Multiplier, you’ll see additional ingredients including l-theanine, melatonin, matcha, valerian root, zinc, Coffeeberry Energy Extract, CognatIQ Coffee Fruit Extract, and Guayusa, to name a few.
Regardless, Liquid IV Hydration Multiplier is GMO-free, vegan-friendly, and naturally flavored and sweetened. That, combined with its science-backed electrolyte ratios, earns the formulation a 5 out of 5 for the category.
Taste and Solubility
Upon tasting Liquid IV for the first time, you’ll immediately notice that it’s salty—like, really salty, at least to me. The suggested use instructions on the packaging say to mix one serving or one stick pack with 16 ounces of water (which is one standard bottle of water), but I prefer to use 20 to 24 ounces to dilute the saltiness a bit.
I’m unsure if that affects the cellular transport technology or not. If you’re super serious about maximizing the hydration potential, it’s probably best to stick to the suggested usage.
At the time of writing, the Liquid IV flavors lineup includes:
- Lemon Lime
- Tropical Punch
- Piña Colada
- Concord Grape
- Golden Cherry
- Acai Berry
- Guava
- Passion Fruit
- Strawberry
- Watermelon
The best Liquid IV flavors (in my opinion) are the Passion Fruit, Acai Berry, and Lemon Lime. I’ve also tried Strawberry, Tropical Punch, and Guava, and they’re good, too. Overall, Liquid IV gets a 4-out-of-5 score from me for its taste.
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Nicole also likes Lemon Lime and Acai, so those are two-for-two on our team: “Really yummy,” she says. “It’s not super sweet, and the flavor really comes through, which I like.”
Nicole doesn’t find Liquid IV quite as salty as I do, saying that it’s “just a touch salty.” She goes on to say that the flavor and texture are “fine if you follow the instructions and mix with 16 ounces of water. If you try to short it, it turns out grainy and much too pungent…don’t ask me how I know that.”
Yes, Hydration Multiplier dissolves nicely, like Nicole said, when you follow the instructions. Your water will remain nearly clear—just a little foggy looking—as Liquid IV doesn’t contain any dyes or artificial colorings. Accordingly, we rate the solubility at 4.5 out of 5.
Side Effects
Healthy individuals should be able to drink Liquid IV without any problems, side effects, or health issues. People who have hypertension or another medical condition that requires them to monitor and/or limit sodium intake should consult with a medical professional before drinking Liquid IV.
If you drink too much Liquid IV—that is, more than the one recommended serving (one stick pack) per day—you may experience the side effects associated with the overconsumption of salt.
Such side effects include:
- Excessive or unquenchable thirst
- Bloating and water retention throughout the body3
- Swelling in the hands and feet3
- Temporary rise in blood pressure4 (this is not something noticeable by most people)
The primary long-term effect of excessive salt intake is elevated blood pressure3, but some research has linked high-salt diets to an increased risk of gastric cancer5 and negative implications for heart health6, too. However, research on the latter two is not conclusive.
One serving of Liquid IV contains 500 milligrams of sodium, which equates to 22% of the daily value for a 2,000-calorie diet. If you’re watching your salt and/or sodium intake, Liquid IV may not be the right supplement for you.
Third-Party Testing
Liquid IV has a pretty thorough webpage that explains the science behind the formulation of the powder, but as far as I can tell, the products aren’t vetted or certified by agencies like the National Sanitation Foundation (NSF), which independently tests supplements for potentially harmful ingredients and ingredients banned in sport.
The company does claim it meets the WHO standards for an oral rehydration solution, however it’s not clear whether the product has actually been subject to WHO testing.
Not having a certification doesn’t mean a product is inherently bad or unsafe, but as nutrition coaches and trainers, we like to see third-party testing and certifications. This also doesn’t mean that Liquid IV is not currently in the process of third-party verification. For now, we have to rate its third-party testing at 2 out of 5.
Liquid I.V. vs Nuun
Nuun Sport tablets are a great on-the-go option for hydration. It features a well-formulated blend of electrolytes and is third-party tested.
What our tester says:
“I love taking these tablets during long bike rides or hikes—I feel like they give me an energy boost.”
Nuun is the other electrolyte supplement you can find in my home more often than not. I got hooked on Nuun when I trained for my first triathlon and I love it for both training and everyday hydration.
Nuun is also one of our top picks amongst the best electrolyte drinks. And if you thought that supplements couldn’t get more convenient than stick packs, well, I’ve got news—Nuun comes in insanely convenient tablets that work like Alka Seltzer tablets. Just pop one in a glass or bottle of water and let it fizz. The tablets come in small plastic tubes that can fit virtually anywhere.
Nuun offers many variations of the tablets, but we’ll focus on Nuun Sport. Taste-wise, the Sport tablets are much milder than Liquid IV. You also get a slight sensation of carbonation, which is fun. There are 12 flavor options—four of which are also available in a caffeinated form.
Compared to Liquid IV, Nuun Sport contains less sodium (300 mg) and less potassium (150 mg), but also contains magnesium, chloride, and calcium. The electrolyte profile is broader, but the intent is different. Nuun Sport is a “level 2” product from Nuun, which intends to replenish electrolytes lost during physical activity. Nuun’s “level 3” products function more similarly to Liquid IV in that they are intended for very rapid rehydration.
| Liquid I.V. Hydration Multiplier | Nuun Sport Hydration | |
| Price per serving | $1.56, or less with a subscription | $0.56-$0.75 |
| Serving size | 1 stick (16 g) | 1 tablet (5 g) |
| Flavors | 19 flavor options | 14 flavor options, with some including caffeine |
| Sweeteners | Organic stevia leaf extract and cane sugar | Stevia leaf extract and dextrose |
| Electrolytes | 500 mg sodium, 370 mg potassium | 300 mg sodium, 150 mg potassium, 25 mg magnesium, 40 mg chloride |
| Suitable for (diet types) | Gluten-free, non-GMO, soy-free, dairy-free | Gluten-free, vegan, non-GMO |
Liquid I.V. vs DripDrop Oral Rehydration Solution (ORS)
DripDrop was created by a doctor who worked in areas where people needed extreme, quick rehydration solutions and IV therapy was not available. Such areas include natural disaster zones, developing countries, and refugee zones.
Like Liquid IV, DripDrop contains a specially formulated solution that increases absorption of water into the body’s cells. The formula includes 330 milligrams of sodium, 7 grams of sugar from fructose and dextrose, 185 milligrams of potassium, 39 milligrams of magnesium, and 1.5 milligrams of zinc.
The primary differences between DripDrop and Liquid IV are the electrolyte profiles and the sources of sweeteners—Liquid IV uses dextrose alone, while DripDrop also includes fructose. Additionally, Liquid IV uses stevia for taste while DripDrop uses sucralose.
In my personal experience, DripDrop flavors are more robust than Liquid IV, but they also feel saltier. Otherwise, I truly don’t notice much difference in the effects between them.
| Liquid I.V. Hydration Multiplier | DripDrop ORS | |
| Price per serving | $1.56, or less with a subscription | $1.12-$1.19 |
| Serving size | 1 stick (16 g) | 1 stick (10 g) |
| Flavors | 19 flavor options | 18 flavor options |
| Sweeteners | Organic stevia leaf extract and cane sugar | Stevia leaf extract and dextrose |
| Electrolytes | 500 mg sodium, 370 mg potassium | 330 mg sodium, 180 mg potassium, 40 mg magnesium |
| Suitable for (diet types) | Gluten-free, non-GMO, soy-free, dairy-free | Gluten-free, vegan, non-GMO, dairy-free, soy-free |
Customer Experience With Liquid I.V.
The customer experience will differ depending on where you buy Liquid I.V. You can find Liquid IV products in-person in many retail stores, as well as online on Amazon and through grocery delivery.
I usually pick it up during grocery runs, so I’ve never had to interact with Liquid IV customer support. However, should you have the need to, you can get in touch with the company via email, phone, or online contact form.
Ordering Liquid I.V.
Again, depending on where you choose to purchase it, the process will be a bit different. I think it’s easiest to buy Liquid IV on Amazon or in a store. You can get it same-day on Amazon Prime depending on your location, as well. You can also get it directly from Liquid IV’s website, but just note that you won’t get free standard shipping for orders under $40.
Customer Reviews
Liquid IV reviews are generally positive. At the time of writing, Hydration Multiplier has an average rating of 4.6 out of 5 stars on Amazon based on nearly 130,000 reviews.
One reviewer, who suffers from bad headaches, wrote, “ I had a terrible headache tonight, and when that happens they don’t ever go away until the next morning, even when I chug water and take pain medicine. I chugged a Liquid IV and it actually disappeared within 10 minutes! I felt a difference in one!! It definitely works to hydrate you quickly!”
Others say it’s not a miracle, but helps, adding, “I wouldn’t say this is a miracle cure or anything, but I could tell the difference after using it. It did help with my headache, but all the other symptoms of a hangover were still present. The taste is OK, definitely not the best strawberry drink I’ve ever tasted, but I know it has to be super sweet to cover up the salt content. I would say the price is a bit high, but overall, not a bad product.”
Several reviewers share that they prefer to mix one packet in more than the recommended 16 ounces of water to dilute the salty taste.
And, like myself, many people seem to use Liquid IV as a hangover remedy. I wouldn’t steer you wrong on this front!
Interestingly, I don’t see many reviews from athletes—most are from regular individuals who were looking for hydration support during long work days, for headache relief, and for a tasty way to drink more water without artificial sweeteners.
Final Verdict of Our Liquid I.V. Review
Liquid IV is a good supplement for hydration support in active individuals or those whose sweat rate is high for other reasons. It’s also a great hangover cure!
- People with hypertension should talk to a healthcare professional before supplementing with Liquid IV.
- Liquid IV can support hydration during intense or long workouts.
- It may help in instances where you need quick rehydration, such as after drinking alcohol, or if you forgot to drink enough water for a couple of days in a row.
Full Liquid IV Rating
Liquid I.V.
Liquid I.V. is a rapid rehydration solution that, using Cellular Transport Technology, helps the cells in your body absorb water faster via sodium-glucose transport.
Product Brand: Liquid I.V.
Product Currency: USD
Product Price: 24.99
Product In-Stock: InStock
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Liquid I.V. Hydration Multiplier: FAQs
We answered some frequently asked questions on Liquid I.V.:
Is Liquid I.V. healthier than Gatorade?
It depends on what you mean by “healthy.” Liquid IV can help support proper hydration, especially for those who sweat a lot and sweat often. This electrolyte drink mix is healthier than many traditional sports drinks thanks to the lower added sugar content (as compared to something like Gatorade—not Gatorade Zero). Electrolyte powders like Liquid IV can bring health benefits such as improved hydration and reduced exercise fatigue.
Does Liquid I.V. really cure hangovers?
There’s no cure for hangovers per se, other than simply waiting it out and drinking enough water before, during, and after drinking alcohol, but a product such as Liquid IV may help. In my own experience, Liquid IV can help tremendously when taken with 16 to 20 ounces of water before going to sleep after a night of drinking alcohol.
When should you drink Liquid I.V.?
According to the suggested use on the packaging, you can drink Liquid IV daily at any time, but it may be best consumed during or after exercise. If you drink Liquid IV daily, just be sure to monitor your salt intake if you have or may be prone to high blood pressure or cardiovascular diseases.
Does Liquid I.V. raise blood sugar?
Seeing that Liquid IV contains glucose, yes, it can temporarily raise your blood sugar. Assuming you’re drinking it to support sports performance, that’s not necessarily a bad thing. If you have a medical condition that requires you to watch your blood sugar levels, it’s best to consult with your doctor before beginning to supplement with Liquid IV.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.
References
- Shrimanker I, Bhattarai S. Electrolytes. [Updated 2022 Jul 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/
- Fan PW, Burns SF, Lee JKW. Efficacy of Ingesting an Oral Rehydration Solution after Exercise on Fluid Balance and Endurance Performance [published correction appears in Nutrients. 2021 Oct 28;13(11):]. Nutrients. 2020;12(12):3826. Published 2020 Dec 15. doi:10.3390/nu12123826
- Grillo A, Salvi L, Coruzzi P, Salvi P, Parati G. Sodium Intake and Hypertension. Nutrients. 2019;11(9):1970. Published 2019 Aug 21. doi:10.3390/nu11091970
- Agócs R, Sugár D, Szabó AJ. Is too much salt harmful? Yes. Pediatr Nephrol. 2020;35(9):1777-1785. doi:10.1007/s00467-019-04387-4
- D’Elia L, Galletti F, Strazzullo P. Dietary salt intake and risk of gastric cancer. Cancer Treat Res. 2014;159:83-95. doi:10.1007/978-3-642-38007-5_6
- Newberry SJ, Chung M, Anderson CAM, et al. Sodium and Potassium Intake: Effects on Chronic Disease Outcomes and Risks [Internet]. Rockville (MD): Agency for Healthcare Research and Quality (US); 2018 Jun. (Comparative Effectiveness Review, No. 206.) Evidence Summary. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519332/
