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While we strongly discourage crossing the paths of water and electricity, electrolytes are exceptions to the rule—and thank goodness that they are! Electrolytes produce electrical charges in bodily fluids to carry out critical and life-sustaining processes—like keeping your heart beating, muscles contracting, and nerves functioning.

Electrolytes are absolutely essential for life as we know it. Because the GGR team wants you to keep your hydration and health spark alive, we’ve rounded up the best electrolyte powder options on the market while guiding how you might use them. (We also have a list of the best electrolyte drinks, too, if this topic strikes your fancy.)

We’ve compiled a team of registered dietitians, competitive triathletes, weightlifting coaches, and other fitness and nutrition experts to research dozens of electrolyte powders, tasting more than 20 of them, and landing on 15 top picks for electrolyte powders to fuel all types of workouts.

Our GGR supplement testing methodology takes these four factors into consideration:

  • Formulation: Does it have the proper type of electrolytes?
  • Dosages: Does it have enough electrolytes per serving?
  • Taste: If flavored, can we see ourselves drinking this on a regular basis?
  • Value: Are you getting enough bang for your buck?

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.

Best Electrolyte Powder

What Are Electrolytes?

At their core, electrolytes1 are essential minerals for basic life functioning and act like electrical producers in the body. Electrolytes play vital roles in fluid balance, muscle contraction, nerve stimulation, blood pressure regulation, and acid-base balance, among other functions. 

Sodium, potassium, and chloride are the significant electrolytes, along with magnesium, calcium, phosphate (also referred to as phosphorus), and bicarbonate. While electrolytes work together in many ways, each has its own unique functions in the body:

  • Sodium maintains fluid balance, aids muscle contraction, transmits nerve impulses, and impacts blood pressure. 
  • Potassium maintains proper heart function, regulates nerve signaling, and controls fluid balance.
  • Chloride regulates fluid balance, maintains proper blood pressure, and aids digestion.
  • Magnesium helps carry out over 300 reactions in the body, including processes related to muscle and nerve function, energy production, nerve health, and blood sugar control.
  • Calcium plays key roles in bone health, muscle contraction, nerve function, and blood clotting.
  • Phosphate regulates nerve and muscle function, strengthens teeth and bones, grows and repairs tissues, and makes up our genes.
  • Bicarbonate maintains the body’s acid-base (pH) balance.

*Bicarbonate, chloride, and phosphorus are mainly added as pairs with other electrolytes—like Sodium Chloride (table salt), Potassium Chloride, and Sodium Bicarbonate.

Balancing Electrolyte Imbalances 

Because electrolytes are present in every bodily fluid, imbalances are caused mainly by factors that disrupt fluid balance, such as dehydration, excessive sweating, and certain illnesses. Electrolyte imbalances can lead to unpleasant symptoms—like low energy, muscle cramps, headaches, and nausea—and even be life-threatening. 

All this to say, electrolytes operate best when they are balanced, so it’s crucial to consume adequate amounts and replenish them when lost. You may also already be getting enough electrolytes through the foods you eat. Still, there are certain instances when a pre-portioned electrolyte powder can come in handy, including if you are:

  • Exercising longer than 1 hour 
  • Working out in the heat 
  • Acclimating to high altitudes2
  • Experiencing significant fluid losses such as via diarrhea and vomiting

Now that we better understand electrolytes and how supplementing with them can be greatly helpful, let’s hop into our top electrolyte powders! 

Best Electrolyte Powder Overall: Transparent Labs Hydrate V3

Good for: Elevating your hydration with a high-quality electrolyte powder

Best Overall

Transparent Labs Hydrate V3

GGR Score: 4.5 starstarstarstarstar

Product Highlights

  • Includes taurine to help performance
  • Naturally sweetened
  • No artificial colors or flavors
  • Contains SenactivTM for recovery

Pros & Cons

Pros

  • Low cost per serving
  • Easily absorbed electrolytes
  • Aides in muscle recovery
  • Subscribe & Save available

Cons

  • Only one flavor option
  • Contains the allergen tree nuts

Bottom Line

At an extremely low per serving cost, Transparent Labs Hydrate V3 is a great option for anyone looking to try out electrolytes or anyone looking for clean ingredients without the hefty price tag.

Due to its superior transparency and commitment to high-quality formulations, Transparent Labs is no stranger to GGR. It tops the list of the best protein powder and so much more, and now ranking as our overall best electrolyte powder mix. 

GGR performance editor and certified performance editor Anthony O’Reilly says he notices a difference in hydration when he takes this, and also says it provides an endurance boost if he takes it as part of his pre-workout. “I can definitely feel an energy increase from taking this,” he says. “I also tend to just drink less water during my workout if I’ve had this.”

Plus, it gets a 7 out of 5 on taste because it tastes exactly like a more concentrated Cherry Kool-Aid, Anthony says. “It tastes like the sugar-filled kind but it has no sugar,” he adds.

Transparent Labs tells us that their electrolyte supplement is “not your typical ‘sports beverage’ that’s loaded with cheap sugars, artificial coloring, and artificial sweetener” Instead, Hydrate V3 is uniquely formulated with electrolytes, taurine, and an adaptogen mix to rapidly replenish electrolytes while supporting athletic performance and recovery. 

An image of Transparent Labs Hydrate V3

The electrolyte formula provides 500 milligrams of sodium—the predominant electrolyte lost in sweat and most important for fluid balance—and lower potassium, magnesium, and calcium doses. The American College of Sports Medicine (ACSM)3 encourages consuming 500 to 700 milligrams of sodium if exercise lasts longer than one hour to reduce physical fatigue, muscle cramps, and the risk of hyponatremia (a loss of sodium).

RELATED: Best workout playlists on Spotify

This might be because the hydration mix also provides Senactiv®, a patented adaptogenic extract trademarked by NuLiv Science, that “takes your performance to the next level.” 

The Tropical Punch-flavored electrolyte powder is free of artificial ingredients and flavored, sweetened, and colored with more natural ingredients—like stevia extract, beetroot powder, and beta-carotene (a carotenoid pigment that gives some fruits and vegetables their bright color). Like all Transparent Labs products, Hydrate V3 is Informed Choice-certified. 

Electrolyte formula (per serving) 500 mg sodium (22% DV), 250 mg potassium (5% DV), 84 mg calcium (6% DV), 50 mg magnesium (12% DV)
Calories per serving0
Flavor option(s)Tropical Punch
Cost$28.99/40 servings = $0.72/serving
Sweeteners usedStevia extract

Best-Tasting Electrolyte Powder: XWERKS Motion

Good for: Those looking for a supremely tasty electrolyte supplement

Best-Tasting

XWERKS Motion

GGR Score: 4 starstarstarstarstar

Product Highlights

  • Backed by clinical trials 
  • Designed to help you perform longer
  • Includes BCAAs and cluster Dextrin
  • Replaces energy levels fast

Pros & Cons

Pros

  • Doesn’t cause stomach discomfort
  • Multipurpose formula
  • Backed by science
  • Sugar free
  • Gluten and dairy free

Cons

  • Hard to mix
  • Contains artificial sweetener

Bottom Line

XWERKS Motion is an electrolyte mix that has BCAAs and cluster dextrin, meaning it can fuel you through a workout and also help you recover. With a mid-range per serving cost, this product may be worth a try for those looking for a multipurpose supplement.

Certified personal trainer and GGR performance editor Anthony O’Reilly has tried more than a dozen electrolytes, and XWERKS Motion is easily the best-tasting electrolyte powders he’s tried.

“It’s very raspberry forward, which I don’t mind at all because raspberry is one of my favorite fruits,” Anthony says. “I’ll sometimes add ice to this and it reminds me of a raspberry-flavored lemonade you’d get from the store. I’ll sometimes drink this if I just want a tasty beverage to sip on while I work. I give it a 10 out of 5 on taste.”

XWERKS Motion is a unique hydration supplement in that it also contains BCAAs and cluster dextrin. XWERKS’ website says that clinical trials of cluster dextrin have shown that it can “increase time to exhaustion and decrease stress hormone response from exercise, allowing you to perform better and recover quicker than ever before.”

And then there are BCAAs—or branched-chain amino acids—that promote muscle growth and decrease fatigue during training. Because of this blend, XWERKS Motion acts as a great pre-workout or intra-workout drink.

RELATED: Best Pre-Workout Foods

An image of Xwerks Motion
Electrolyte formula (per serving) 80 mg calcium (8% DV), 35 mg magnesium (9% DV), 34 mg sodium (1% DV)
Calories per serving110
Flavor option(s)Raspberry Lemonade or Watermelon
Cost$49/30 servings = $1.63/serving
Sweeteners usedSucralose

Best On-The-Go Electrolyte Powder: Liquid I.V.

Good for: Satisfying thirst and keeping hydrated on the go

Best On-The-Go

Liquid I.V. Hydration Multiplier

GGR Score: 3.8 starstarstarstarstar

Product Highlights

  • Cellular Transport Technology for rapid absorption
  • Three times the electrolytes of a sports drink
  • Contains 5 essential vitamins
  • Non-GMO and free of artificial ingredients

Pros & Cons

Pros

  • Hydrates faster than water
  • Travel-friendly
  • Contains essential vitamins
  • Charity donations made with every purchase

Cons

  • Can be too sweet for some
  • Stevia can cause GI distress for some people

Bottom Line

Liquid I.V. Hydration Multiplier is a great product to help boost your hydration quickly, especially for people who prefer a less-salty electrolyte drink.

Liquid I.V. Hydration Multiplier single-serving packets make hydration on the go convenient and extra travel-friendly. Each stick supposedly contains three times the electrolytes than traditional sports drinks using an innovative delivery system, so let’s check it out.

GGR senior editor and certified personal trainer Nicole Davis became a super fan of these sticks while pregnant because she could never quench her thirst until she tried Liquid IV—which is a huge reason why she scored the hydration effects at a 5 out of 5. “Being pregnant in the summer was brutal, but I had one of these almost daily and it helped with thirst and preventing headaches.” Her favorite flavor is Passion Fruit. 

GGR senior staff writer and certified sports nutrition coach Amanda Capritto is also a fan of Liquid I.V.—read her full Liquid I.V. review for the rest of our thoughts on this supplement.

All Liquid I.V. “Multipliers” are powered by cellular transport technology (CTT), based on WHO’s Oral Rehydration Therapy guidelines4, to combat the risks and effects of dehydration. CTT is designed to enhance rapid water absorption using a precise and intentional blend of sodium, potassium, and glucose. 

trying-liquid-iv

The Hydration Multiplier provides 500 milligrams of sodium, 370 milligrams of potassium, and 11 grams of carbs. It also includes vitamin C and various B vitamins to support cellular function, energy production, and metabolic health.

Liquid I.V. Hydration Multiplier packets come in various third-quenching flavors—like Passion Fruit, Strawberry Lemonade, and Watermelon—free of GMOs, gluten, soy, and dairy. Also depending on your hydration needs, you can purchase 16, 32, 48, and 60-count packs.

Electrolyte formula (per serving) 500 mg sodium (22% DV), 370 mg potassium (8% DV)
Calories per serving40-50
Flavor option(s)Acai Berry, Concord Grape, Golden Cherry, Guava, Lemon Lime, Passion Fruit, Pina Colada, Seaberry, Strawberry, Strawberry Lemonade, Watermelon
Cost$24.99/16 servings = $1.56/serving
Sweeteners usedCane sugar, stevia leaf

Best Low-Sugar Electrolyte Powder: LMNT

Good for: Increasing electrolyte intake without added sugars 

Best Low-Sugar

LMNT Electrolyte Drink Mix

GGR Score: 4 starstarstarstarstar

Product Highlights

  • Science-backed electrolyte ratio
  • Free from sugar and artificial coloring
  • Suitable for Keto and Paleo diets
  • Gluten-free and vegan

Pros & Cons

Pros

  • Great flavors
  • Suitable for almost everyone
  • Clean ingredients
  • No-questions-asked refund policy

Cons

  • Includes stevia, which is known to cause GI distress in some people
  • Strong salty flavor can be off-putting

Bottom Line

With sodium, potassium, and magnesium LMNT Electrolyte Drink Mix is a great post-workout hydrator. It can also be great for those who are low-carb and looking to increase electrolyte intake.

If you’re looking for an electrolyte powder with no sugar, you’re in luck—not only is LMNT low-sugar, but it’s actually formulated without any sugar at all. While anyone can enjoy it, the sugar-free electrolyte powder is perfectly suited for those following a keto, low-carb, or paleo diet. 

We’ll warn you now that these are salty, so be prepared; but, it’s all about your personal taste. GGR senior editor and certified personal trainer Nicole Davis finds them a bit too salty unless you’re pretty dehydrated, like after a really grueling workout, while GGR writer and certified personal trainer Lauren Strong is able to sip them throughout the day happily. We compromised with a 3.75 out of 5 on taste.

Each zero-sugar LMNT powder packet provides a whopping 1,000 milligrams of sodium, 200 milligrams of potassium, and 60 milligrams of magnesium. According to its main website, LMNT’s electrolyte ratio is based on the latest scientific literature detailing that the body needs more salt and less sugar—especially if you live an active, low-carb lifestyle. 

An image of a woman drinking LMNT

LMNT comes in eight flavors—like Chocolate Salt, Lemon Habanero, and Watermelon Salt—and an unflavored option. And if you want to diversify your hydration, you can snag a variety pack with four flavors. 

LMNT offers free shipping on all U.S. orders and a no-questions-asked refund policy, even accepting returns if you don’t like the flavor! All LMNT products are also manufactured in an NSF-certified facility that meets Good Manufacturing Practices (GMP) standards. 

Electrolyte formula (per serving) 1000 mg sodium (43% DV), 200 mg potassium (4% DV), 60 mg magnesium (15% DV)
Calories per serving10
Flavor option(s)Chocolate Salt, Citrus Salt, Grapefruit Salt, Lemon Habanero, Mango Chile, Orange Salt, Raspberry Salt, Watermelon Salt, Raw Unflavored
Cost$20.00/12 packet servings = $1.67/serving
Sweeteners usedStevia leaf extract

Best Electrolyte Powder for Endurance Athletes: BUBS Naturals Hydrate or Die

Good for: Endurance athletes searching for a high-dose, naturally sourced electrolyte powder

Best for Endurance Athletes

BUBS Naturals Hydrate or Die

GGR Score: 4 starstarstarstarstar

Product Highlights

  • Hydration supplement with 2,000 mg electrolytes and 10 g of carbs
  • Would be effective for endurance athletes
  • Available in 3 flavors
  • $1.86 per serving

Pros & Cons

Pros

  • Electrolyte and carb mix good for athletes
  • Available in 3 flavors
  • No artificial sweeteners
  • Third-party tested

Cons

  • Expensive
  • Tastes salty, which may be off-putting to some

Bottom Line

BUBS Naturals Hydrate or Die hydration supplement is an electrolyte powder that contains 2,000 milligrams of electrolytes plus 10 grams of carbs to keep you fueled during high-intensity activity. There's no artificial sweeteners in the formula, plus it's available in three flavors. Beware, though—it's salty.

BUBS Naturals Hydrate or Die might sound aggressive, but the colorful packaging is welcoming, and we favor the formula for endurance athletes. Being NSF for Sport Certified is the cherry on top, especially for competitive athletes. This powder is also a great electrolyte powder for runners, and we’ll explain why.

GGR head of content Kate Meier and her weightlifting teammate Jacob Penner, a member of the GGR expert panel, tried Hydrate or Die, and Kate’s first impression was “yowsa, that’s salty! There is orange flavor,” she says, “but it’s VERY salty. Jacob really liked it a lot, but he also likes salty electrolytes. As a good comparison, he says it’s saltier than LMNT but with less flavor.

The hydration formula provides “essential electrolytes derived from nature, not a lab”—or natural sources like evaporated coconut water powder, Himalayan salt, and Aquamin (a marine-based source of magnesium). One serving provides a concentrated 2,000-milligram dose of electrolytes from sodium, chloride, potassium, magnesium, and calcium.

An image of BUBs Naturals Hydrate or Die

According to a recent 2022 meta-analysis5, sodium may help reduce physical fatigue and muscle cramps in endurance sports. Researchers also recommend endurance athletes consume 300 to 600 milligrams of sodium per hour. 

BUBS Naturals Hydrate or Die also contains 10 grams of carbs per serving to enhance hydration and athletic performance. A review published in Nutrition6 confirms endurance athletes should drink beverages containing carbs and electrolytes during and after training or competition. Proper hydration also helps endurance athletes maintain their plasma volume, delay fatigue, lower exercise heart rate, and reduce the risks of heat exhaustion and stress while training. 

Along with priding itself on what’s in the formula, BUBS Naturals is also proud of what it doesn’t contain: GMOs, gluten, soy, and artificial flavors, sweeteners, and preservatives. The electrolyte drink mix comes in three flavors and has 15-, 30-, and 45-day options to accommodate your hydration preferences and needs. 

Electrolyte formula (per serving) 670 mg sodium (29% DV), 1,030 mg chloride (45% DV), 248 mg potassium (6% DV), 50 mg magnesium (15%), 5 mg calcium (0% DV)
Calories per serving40
Flavor option(s)Lemon, Orange, Organic Coconut
Cost$13.00/7 servings = $1.86/serving
Sweeteners usedOrganic stevia

Best Keto Electrolyte Powder: Key Nutrients Electrolyte Recovery Plus

Good for: Keto and low-carb dieters searching for a trusty zero-sugar electrolyte powder

Best Keto

Key Nutrients Electrolyte Recovery Plus

GGR Score: 4 starstarstarstarstar

Product Highlights

  • Sugar-free, keto-friendly electrolyte powder with 0 carbohydrates or calories
  • Formulated with 6 key electrolytes and 13 vitamins
  • Claims to regulate nerve and muscle function and rebuild muscle tissue
  • Contains magnesium, potassium, calcium, phosphorous, sodium, and chloride
  • Flavors include: lemonade, cherry pomegranate, raspberry, blue raspberry, watermelon, pink lemonade, strawberry kiwi, and orange
  • Free from fillers, gluten, artificial ingredients, and caffeine

Pros & Cons

Pros

  • Reportedly mixes easily
  • Taste is well-liked
  • No artificial flavors or sweeteners
  • NSF-certified
  • Variety of flavor options

Cons

  • May be too sweet for some

Bottom Line

Key Nutrients Electrolyte Recovery Plus powder is a solid choice for those following a keto diet, as it contains no carbohydrates or calories. It is formulated with six key electrolytes and 13 vitamins and minerals claimed to regulate nerve and muscle function, replenish lost nutrients, and rebuild muscle tissue. Available in a variety of flavors, this powder is free from fillers, gluten, artificial ingredients, artificial sweeteners, and caffeine.

Need a keto-friendly electrolyte powder to pair with your keto protein powder? Free of added sugars and carbs, Key Nutrients Electrolyte Recovery Plus is a great hydration option for those following a keto diet—but also suitable for just about anyone. 

The “clean keto” electrolyte powder provides six essential electrolytes in mild doses for daily hydration. Increasing sodium intake and supplementing with electrolytes are remedies for the keto flu7, a common side effect of the body adapting to a high-fat and low-carb diet that can cause fatigue, gastrointestinal discomfort, dizziness, brain fog, and other unpleasant symptoms. 

GGR performance editor and certified personal trainer Anthony O’Reilly tried Cherry Pomegranate and said that while it’s a fairly salty-tasting electrolyte powder, it mixed well and definitely helped him feel refreshed post-workout. “It’s a little light on the flavor but what’s there is pretty good,” he says, scoring it a 4 out of 5.

Electrolyte Recovery Plus is also enriched with 12 various micronutrients, including B vitamins, vitamin C, selenium, and copper. Key Nutrients tells us these vitamins and minerals are added for energy, immunity, and general wellness. 

The sugar-free electrolyte powder comes in eight flavor options like Lemonade and Blue Raspberry. All flavors are sweeteners with stevia extract and free of gluten, soy, dairy, and artificial colors, sweeteners, and flavorings. 

All Key Nutrients products undergo rigorous testing to ensure they’re free of contaminants and meet high purity standards. They’re also manufactured in FDA-registered and inspected facilities and exceed GMP expectations.

Electrolyte formula (per serving) 110 mg sodium (5% DV), 250 mg potassium, 170 mg chloride (7% DV), 100 mg magnesium (24% DV), 115 mg calcium (9% DV), 100 mg phosphorus (8% DV)
Calories per serving0
Flavor option(s)Blue Raspberry, Cherry Pom, Lemonade, Orange, Pink Lemonade, Raspberry, Strawberry Kiwi
Cost$34.99/90 servings = $0.39/serving
Sweeteners usedOrganic stevia leaf extract

Best Electrolyte Powder for Everyday Hydration: UCAN Hydrate

Good for: Supporting good hydration around the clock

Best for Everyday

UCAN Hydrate

GGR Score: 4.5 starstarstarstarstar

Product Highlights

  • Electrolyte replacement powder with no sugar or carbohydrates
  • Contains double the magnesium than most competitors
  • Features 5 key electrolytes 
  • 300 mg sodium, 150 mg chloride, 100 mg potassium, 50 mg magnesium, and 15 mg calcium
  • Formulated to boost hydration, energy, and performance
  • Created by an Olympic dietician
  • Flavors: Lemon-line, berry, watermelon, and pineapple

Pros & Cons

Pros

  • Taste is well-reviewed
  • Reportedly mixes well
  • High level of magnesium
  • Users find it keeps them well-hydrated

Cons

  • Contains stevia, which can cause GI issues

Bottom Line

Formulated by an Olympic dietician, the UCAN Hydrate electrolyte powder is designed to boost hydration, energy, and performance without any sugar or carbohydrates. It contains double the magnesium of most competitors and features five key electrolytes to keep you hydrated and replenish electrolytes lost during a workout. If you have any sensitivity to stevia, this may not be the powder for you, as this product does contain stevia.

Want day-to-day hydration you can count on? Now “UCAN” thanks to Hydrate! (But it can also be used pre-, intra-, or post-workout as an electrolyte replacement.) This is now GGR head of content and competitive weightlifter’s Kate Meier’s go-to hydration drink. “I feel fantastic having a Mason jar of this every day—I don’t get sick of the taste!”

UCAN Hydrate provides five essential electrolytes to boost energy and hydration levels, especially for active individuals. Compared to other electrolyte products, Hydrate contains a double dose of magnesium to support energy production, nerve and muscle function, and more. 

All five UCAN flavors—like Berry and Pineapple—are naturally sweetened and free of artificial ingredients. Its Orange flavor also provides six amino acids—including the three branched-chain amino acids (BCAAs) in the optimal 2:1:1 ratio found in the best BCAAs—to fuel athletic performance and delay fatigue. For those reasons, we score it a perfect 5 out of 5 for formulation.

You can also choose between an electrolyte jar (30 servings) or packets (box of 12 servings) to best suit your lifestyle. 

It’s important to note that UCAN Hydrate is manufactured in a facility that processes milk, soy, egg, wheat, peanuts, and tree nuts.

Electrolyte formula (per serving) 300 mg sodium (13% DV), 150 mg chloride (4% DV), 100 mg potassium (3% DV), 50 mg magnesium (10% DV), 15 mg calcium (2% DV)
Calories per serving0
Flavor option(s)Berry, Lemon-Lime, Orange, Pineapple, Watermelon
Cost$24.95/12 servings = $0.83/serving
Sweeteners usedStevia extract

Best Electrolyte Powder for Intra-Workout: Precision Hydration Electrolyte Drink Mix

Good for: Sustaining energy and hydration during workouts 

Best for Intra-Workout

Precision Hydration Electrolyte Drink Mix

GGR Score: 4 starstarstarstarstar

Product Highlights

  • Available in 3 different strengths—500, 1,000, 1,500 mg of sodium
  • All natural ingredients 
  • Claimed to be a hypotonic formula for faster absorption
  • Informed choice and informed sport–registered
  • Sold as individual weather-proof packets per box
  • Intended to prevent muscle cramps 
  • Formulated to aid in fluid retention to increase blood volume

Pros & Cons

Pros

  • Users find it very effective
  • Taste is reportedly mild
  • Weather-proof individual packets
  • Convenient

Cons

  • Contains sugar

Bottom Line

Precision Hydration Electrolyte Drink Key comes in three strengths—500 milligrams, 1,000 milligrams, and 1,500 milligrams of sodium. Made with all-natural ingredients, it is a hypotonic formula, which the company claims to enhance the speed of absorption. Each box contains individual weather-proof packets, making it a convenient choice to prevent muscle cramps and aid in fluid retention during prolonged exercise periods.

Sandwiched between the best pre-workouts and muscle recovery supplements are intra-workout options to enhance your performance during training. Precision Hydration Electrolyte Drink Mix is designed to do just and comes in waterproof, single-serve packets to tuck into your gym bag. 

Jacob Penner, USAW Level-2 Coach and member of the GGR expert panel, went running in 90-degree weather and took the 1500 and said it was a 5 out of 5 for hydration. “I didn’t cramp, had no issues, felt great.” The other lower-sodium packets left less to be desired. “We prefer the higher-sodium content packets. Definitely a quality product, and it has carbs, which is great for using during a workout.”

Precision Hydration Electrolyte Drink Mix 1000 balances 500 milligrams of sodium with lower potassium, calcium, and magnesium doses to promote hydration and combat cramps. And for those extra hard training days, Precision Hydration 1500 provides 750 milligrams of sodium with matched amounts of the electrolytes in 1000.

An image of Precision Nutrition Electrolyte drink mix

The electrolyte powder does indeed provide about 15 grams of added sugars to supply fast-acting energy. While the research8 is mixed on whether or not intra-workout carbs are beneficial during strength training, carbohydrates are the preferred energy source in endurance sports. And without a balanced snack or meal leading up to your workout, quick digesting carbs pre- or intra-workout can enhance muscle endurance and recovery. 

And to really seal the deal, the electrolyte drink mix is Informed Choice and Informed Sport registered. All formulas are batch-tested for a wide range of banned substances by the World Anti-Doping Agency (WADA).

Electrolyte formula (per serving) 500 mg sodium (22% DV)
125 mg potassium (3% DV), 12 mg magnesium (3%), 24 mg calcium (2% DV)
Calories per serving65
Flavor option(s)Mild Citrus
Cost$13.99/8 packet servings = $1.75/serving
Sweeteners usedSugar

Best Electrolyte Powder for Digestion: Pedialyte Advanced Care Plus Electrolyte Powder

Good for: Promoting fluid balance and gut health in a single electrolyte powder

Best for Digestion

Pedialyte AdvanceCare Plus Electrolyte Powder

GGR Score: 3.75 starstarstarstarstar

Product Highlights

  • Individual powder packets for adults and kids
  • Contains 33% more electrolytes than the original pedialyte
  • Contains prebiotics to support digestion
  • Designed to prevent mild to moderate dehydration
  • Claimed to provide optimal balance of sugar and electrolytes

Pros & Cons

Pros

  • 33% more electrolytes than original
  • Reportedly mixes well
  • Convenient individual powder packs
  • Appropriate for kids and adults
  • Economical choice over bottled form of pedialyte

Cons

  • Flavor and salt taste is overwhelming to some
  • Contains sugar

Bottom Line

Pedialyte’s AdvanceCare Plus Electrolyte Powder is sold in convenient individual powder packets and packed with 33% more electrolytes than the original Pedialyte product. Formulated to help prevent mild to moderate dehydration, this product also contains prebiotics to support digestive health. Pedialyte claims this powder contains the perfect balance of sugar and electrolytes, but several reviewers found the flavor and salt taste to be overwhelming.

Pedialyte is a leading electrolyte supplement for children. However, Pedialyte AdvancedCare Plus Electrolyte Powder is designed to support hydration and gut health for all ages. 

“I enjoy Pedialyte (like the kid’s drink) so I was excited to try this sports drink,” GGR staff writer and certified personal trainer Lauren Strong says. ”I think it works almost as well on hydration as Pediatlye for kids, but at only $1.96 per serving.”

Pedialyte AdvancedCare Plus Electrolyte Powder combines a higher dose of sodium (650 milligrams per serving), along with chloride and potassium, with 12 grams of added sugars to help enhance absorption and hydration. Electrolytes are often safe for kids, but it’s wise to consult their pediatrician, especially with more significant amounts of sodium. 

An image of Pedialyte Electrolyte

The electrolyte powder is also formulated with fructooligosaccharides, a type of prebiotic9 that helps feed and grow probiotics to support gut health. (If you’re looking for the best prebiotic partner, also make sure to check out the best probiotics.) For all those reasons, we have to give it a 5 out of 5 for its formulation.

One downside is that Pedialyte Advanced Care contains artificial ingredients like artificial flavors and food dyes. While the FDA reports reactions to color additives are rare, parents need to know these details to make an informed choice of what they feel is best for themselves and their children.

Electrolyte formula (per serving) 650 mg sodium (28% DV), 370 mg potassium (8% DV), 840 mg chloride (35% DV)
Calories per serving50
Flavor option(s)Berry Frost, Orange Breeze, Strawberry Freeze
Cost$35.32/18 servings = $1.96/serving
Sweeteners usedSucralose, acesulfame potassium

Best Budget Electrolyte Powder: Propel Electrolyte Water Beverage

Good for: Budgeting money without compromising value 

Best Budget

Propel Electrolyte Water Beverage Mix

GGR Score: 4.25 starstarstarstarstar

Product Highlights

  • Boxes of individual powder packs available in 7 flavors
  • Flavors: Berry, grape, kiwi strawberry, raspberry lemonade, black cherry, watermelon
  • Provides electrolytes, vitamin B5, B6, B3, C, and E
  • Formulated to replenish electrolytes lost in sweat
  • Made with 0 sugar

Pros & Cons

Pros

  • Convenient individual packs
  • Variety of flavors
  • Sugar-free
  • Most users appreciate the taste

Cons

  • Contains sucralose
  • May cause digestive issues

Bottom Line

Propel Electrolyte Water Beverage Mix of individual powder packs are available in seven flavors described by users as refreshing, sweet, and tasty. Formulated with essential electrolytes and vitamins B5, B6, B3, C, and E, these mixes are formulated to help replenish electrolytes lost through sweat. While they do not contain sugar, they do have sucralose and artificial sweeteners which may cause stomach issues for some users.

As a product of a leader in the sports beverage industry, AKA Gatorade, Propel Electrolyte Water Beverage Mix is naturally a great hydration option. The price point might be the most budget-friendly on our list (less than $0.40 per serving!), although the electrolyte powder is far from inferior. 

GGR expert panel member and USAW Level 2 Coach Jacob Penner has been using Propel as his go-to hydration source for years. “I reach for Propel for the cost and taste,” says Jacob, giving both a 5 out of 5.

Propel Electrolyte Water Beverage Mix combines low doses of sodium and potassium with various vitamins—like vitamins C, E, B6, and B12. Together, the hydrating and antioxidant properties of the mix can aid in fluid balance, ease muscle cramps, improve recovery, and augment energy levels. 

An image of Propel hydration packets

Propel also comes in various flavors—like Black Cherry, Grape, and Raspberry Lemonade—and variety pack options. Each single-serving packet is also free of added sugars, calories, and carbs, making it a nice choice for daily hydration. 

Electrolyte formula (per serving) 210-220 mg sodium (9% DV), 70 mg potassium (0% mg)
Calories per serving0
Flavor option(s)Berry, Black Cherry, Grape, Kiwi Strawberry, Raspberry Lemonade, Watermelon
Cost$18.49/50 servings = $0.37/serving
Sweeteners usedSucralose, acesulfame potassium

Best Electrolyte Powder for Joint Health: Emergen-C Hydration + Electrolyte Replenishment

Good for: Nurturing joint health and fluid intake 

Best for Joint Health

Emergen-C Hydration and Electrolyte Replenishment

GGR Score: 3.75 starstarstarstarstar

Product Highlights

  • Single-serving packets of hydration powder
  • Contains key electrolytes to replenish lost electrolytes
  • Each serving provides 250 mg vitamin C, 100 mg calcium, and 400 mg potassium
  • Made with non-GMO ingredients
  • Claimed to contain 75% less sugar than other sport drinks

Pros & Cons

Pros

  • Convenient packs
  • Low-sugar
  • Relatively affordable
  • Users report feeling energized

Cons

  • Some reviews state there is an aftertaste
  • Contains stevia

Bottom Line

Emergen-C Hydration and Electrolyte Powder comes in convenient single-serving packets, providing key electrolytes to replenish what's lost during exercise. Each serving contains 250 mg of vitamin C, 100 mg of calcium, and 400 mg of potassium, which is claimed to be as much potassium as you will find in a banana. Although Emergen-C claims there are no artificial ingredients, this powder does contain stevia, which some users found to leave an aftertaste.

While Emergen-C is mainly known for supporting immune health, Emergen-C Hydration+ Electrolyte Replenishment can promote hydration and the health of your joints. It replenishes key electrolytes—like sodium, potassium, magnesium, and calcium—and supplies a lower 4-gram dose of added sugars (purportedly 75% lower sugar than the leading sport drink) to promote the absorption and use of the electrolytes. 

Emergen-C Hydration+ Electrolyte Replenishment provides vitamin C to enhance the body’s natural collagen production. Research10 also supports that vitamin C might prevent inflammation and maintain healthy joints in people with osteoarthritis. 

For an extra joint health punch, try the Orange Spritz flavor with added glucosamine, a natural compound in cartilage that cushions the joints. Despite mixed evidence, the Arthritis Foundation reports that some supplements with glucosamine may offer pain relief and improve joint function. GGR senior editor Nicole Davis tried this flavor, and it definitely tastes like the traditional Emergen-C. 

The drink mix comes in naturally sourced flavors—like Lemon-Lime Twist and Raspberry Splash—free of artificial flavors and colors. The mixes are also made with non-GMO and gluten-free ingredients.

Electrolyte formula (per serving) 160 mg sodium (7% DV), 400 mg potassium (10%), 100 mg calcium (8% DV), 120 mg magnesium (30% DV)
Calories per serving30
Flavor option(s)Lemon-Lime Twist, Orange Spritz with Glucosamine, Raspberry Splash
Cost$10.64/18 servings = $0.59/serving
Sweeteners usedFructose, stevia leaf

Best Organic Electrolyte Powder: Orgain Hydro Boost

Good for: Anyone searching for a certified organic hydration boost 

Best Organic

Orgain Hydro Boost

GGR Score: 4.25 starstarstarstarstar

Product Highlights

  • USDA Organic, gluten-free, vegan, and non-GMO hydration powder 
  • Claimed to meet World Health Organization's standards on hydration
  • Individual packets can be taken on the go
  • Developed with organic, whole-food based ingredients by a doctor
  • Flavors: Orange tangerine, berry, lemon-lime, mango, variety

Pros & Cons

Pros

  • Convenient option
  • Several flavor options
  • Well-liked taste
  • Reported to mix well
  • Organic
  • Whole-food based

Cons

  • High sugar content
  • Too sweet for some

Bottom Line

Orgain’s Hydro Boost is an organic hydration powder and a gluten-free, vegan, and non-GMO product claimed to meet the World Health Organization's standards for hydration. It comes in convenient individual packets, making it easy to take on-the-go. Developed by a doctor to include organic, whole-food based ingredients, this powder comes in a variety of flavors. However it does have a high sugar content.

If you’re searching for an organic, non-GMO electrolyte powder, Orgain Hydro Boost might be a great hydration drink for you. It’s USDA Organic certified, meaning that at least 95 percent of its ingredients meet specific organic standards set by the United States Department of Agriculture (USDA). 

GGR staff writer and certified personal trainer Lauren Strong gave the flavor a 3 out of 5 because she found it a bit light, but it was a 5 out of 5 when it came to hydration. “It’s a light flavor and not too sugary which I like, but that being said, if you add more than the recommended 10 to 12 ounces of water, it won’t taste that great anymore.” Lauren finds that Hydro Boost is “thirst-quenching and helpful for hot days and workouts when the gym gets hot.”

Peeking into its Nutrition Facts, Orgain Hydro Boost provides sodium, chloride, calcium, and potassium sourced from “organic superfoods,” including organic banana, tart cherry, and blackberry. Magnesium is left out of the electrolyte party, although you can turn to one of the best magnesium supplements as needed.

It’s also important to note that Orgain Hydro Boost contains 8 grams of added sugar, which Orgain calls out is 50% less than traditional sports drinks.

And, it’s worth noting that although we often turn our cheeks to added sugars, they can be helpful for competitive or recreational athletes who need quick energy (carbs = the body’s preferred energy source). 

Moreover, ACSM3 also supports that drinking a blend of electrolytes and carbs can provide benefits over water alone. Coined Oral Rehydration Therapy4 decades ago, researchers found that glucose enhances sodium and water absorption to combat dehydration risks and effects.

Along with being USDA Organic and non-GMO, Orgain Hydro Boost is kosher and vegan-friendly. All four flavor options—like Berry and Lemon Lime—are also free of soy, dairy, and gluten.

Electrolyte formula (per serving) 300 mg sodium (13% DV), 180 mg potassium (4%), 10 mg calcium (0%), 410 mg chloride (20%)
Calories per serving50 (except Berry, 45)
Flavor option(s)Berry, Lemon Lime, Mango, Orange Tangerine
Cost$18.99/8 stick servings = $2.37/stick serving
Sweeteners usedOrganic cane sugar, stevia extract, monk fruit extract

Best Vegan Electrolyte Powder: Vega Sport Hydrator Electrolyte Powder

Good for: Vegans and vegetarians prioritize plant-based nutrition and hydration 

Best Vegan

Vega Sport Hydrator Electrolyte Powder

GGR Score: 4 starstarstarstarstar

Product Highlights

  • Plant-based, keto-friendly electrolyte powder
  • Each serving contains 240–250 mg sodium, 120–130 mg potassium, 20 mg magnesium, 50 mg calcium
  • Delivers 100% DV of vitamin C
  • Claimed to target athletes with a sports-focused ratio of electrolytes
  • No added sugar, non-GMO, vegan, gluten-free

Pros & Cons

Pros

  • Convenience packs
  • Plant-based
  • Reported to mix-well

Cons

  • Taste is not for everyone
  • Not everyone likes the stevia

Bottom Line

Vega Sport Hydrator Electrolyte Powder is a plant-based and keto-friendly powder, which delivers a sports-focused ratio of electrolytes with 240–250 mg sodium, 120–130 mg potassium, 20 mg magnesium, and 50 mg calcium per serving. In addition, this powder contains 100% of your daily value of vitamin C that is intended to support the immune system. This powder is free from added sugar, non-GMO, vegan, and gluten-free, though it's important to note that it does contain stevia which may not be to everyone's liking.

Vega is a leading plant-based supplement brand, even topping our best vegan protein powder list. And because Vega is committed to and passionate about plant-based nutrition, awarding its electrolyte powder as the best vegan option wasn’t a tough sell. 

An image of Vega Sport Hydrator

Vega Sport Hydrator Electrolyte Powder enhances hydration by providing gentle doses of sodium, potassium, calcium, and magnesium. It also contains vitamin C to support the immune system and safeguard against inflammation. 

Longtime fitness writer Frieda Johnson tried Vega’s Sport Hydrator Electrolyte Powder, and while she normally goes plant-based supplements this one got a 3 out of 5 on taste. “I don’t mind drinking it just mixed with water, but it does taste a little better if you add ice,” Frieda says. The after-effects, however, were a little less pleasant. “I did have a little bit of mild nausea after drinking this; I’m not sure if it’s the stevia (which I’m very sensitive to) or the electrolytes.”

The vegan electrolyte mix is free of GMOs, gluten, and added sugars, making it a great option for daily hydration without worrying about increasing sugar intake and blood sugar spikes. Vega is also certified B-Corp™ and partners with Veritree, a platform that helps companies plant trees with customers’ orders, to drive sustainable social and environmental change.

Electrolyte formula (per serving) 250 mg sodium (11% DV), 130 mg potassium (3%), 50 mg calcium (4% DV), 20 mg magnesium (5%)
Calories per serving5
Flavor option(s)Berry, Lemon-Lime
Cost$32.49/30 servings = $1.08/serving
Sweeteners usedStevia leaf extract

Best Electrolyte Powder With Collagen: Vital Proteins Hydration + Collagen

Good for: Supporting good hydration and joint health in one tidy electrolyte powder

Best with Collagen

Vital Proteins Hydration and Collagen

GGR Score: 3.4 starstarstarstarstar

Product Highlights

  • Powder supplement which combines collagen and electrolytes
  • Formulation to hydrate and replenish
  • 5 g of grass-fed collagen supports healthy hair, skin, nails, and joints
  • Key electrolytes includes sodium, calcium and functional sugar
  • Individual packets

Pros & Cons

Pros

  • Solid nutritional profile
  • Multi-functional supplement
  • Low-sugar hydration
  • Convenient choice

Cons

  • Taste is not appreciated by many consumers
  • Some users found it gritty

Bottom Line

Vital Protein’s Hydration and Collagen powder supplement combines collagen and electrolytes in one formula designed to hydrate and replenish the body. Each individual serving pack provides 5 grams of grass-fed collagen which is said to support healthy hair, skin, nails, and joints. The powder includes key electrolytes such as sodium and calcium, but the tropical blast flavor is not liked by many consumers.

Enhance hydration while supporting the health of your hair, skin, nails, and joints with collagen? If one product can do so, you bet it’s from Vital Proteins—named GGR’s best collagen supplement overall.

GGR editor Frieda Johnson tried Lemon-Lime and thought it tasted a little bitter. “It just has an odd flavor that I can’t quite place. This is definitely one that I’ll mix with juice instead of water moving forward.”

While the taste fell a little flat, the formulation is a perfect 5 out of 5. Vital Proteins Hydration + Collagen is a unique formula with 880 milligrams of electrolytes sourced from sodium, potassium, calcium, and magnesium. It also provides 1 gram of tapioca dextrose (D-glucose) to enhance the absorption of sodium and overall hydration. 

An image of Vital Proteins Hydration + Collagen

The hydration formula supplies 5 grams of grass-fed, pasture-raised collagen11—the body’s most abundant and important protein—to support structure and strength to the bones, skin, muscles, tendons, cartilage, nails, and other organs. Vitamin C and B vitamins12 are also added to aid the body’s natural production of collagen and support cell growth and metabolism. 

Hydration + Collagen comes in two flavors—Lemon Lime and Tropical Blast—with stick packs in 7- or 21-count options.

You can, however, rest easier knowing that every Vital Proteins product is third-party tested by independent labs and manufactured in National Sanitation Foundation (NSF)-certified facilities. 

Electrolyte formula (per serving) 45 mg sodium (2% DV), 670 mg potassium (14% DV), 72 mg magnesium (17% DV), 99 mg calcium (8% DV)
Calories per serving0
Flavor option(s)Lemon Lime, Tropical Blast
Cost$9.99/7 servings = $1.43/serving
Sweeteners usedStevia leaf extract, monk fruit extract

Best Electrolyte Powder for Athletes: Kaged Hydra-Charge

Good for: Competitive athletes (and anyone else) who prioritize hydration and products that are banned substance-free

Best for Athletes

Kaged Hydra-Charge

GGR Score: 4.5 starstarstarstarstar

Product Highlights

  • Hydration supplement with all five electrolytes in subtle doses
  • Also contains taurine and an antioxidant blend
  • Available in 6 flavors
  • Third-party tested
  • $0.50 per serving

Pros & Cons

Pros

  • Suitable for everyday hydration
  • Low sugar
  • Supplies all 5 electrolytes
  • Available in 6 flavors
  • Third-party tested

Cons

  • Contains sucralose, which may be a dealbreaker for some
  • Some reviewers not a huge fan of taste
  • Others also complain it's very sweet

Bottom Line

Kaged Hydra-Charge is an everyday hydration supplement that contains subtle doses of all five electrolytes, plus taurine and an antioxidant blend. It's available in six flavors. Although it has overwhelmingly positive reviews, some people thought it was much too sweet, probably due to the sucralose in the formulation.

Providing “hydration without the bullshit,” Kaged Hydra-Charge contains what you might need and what you don’t—like added sugars. And rather than being a “bomb of salt and sugar that may be good after intense exercise,” Kaged Hydra-Charge is formulated for everyday use to keep you hydrated, improve endurance, and support a healthy immune system.

Certified personal trainer and GGR performance editor Anthony O’Reilly says he’s used this as a type of non-stim pre-workout and also uses it when he comes back from his nightly walks during the summer. He was more impressed with the 5 out of 5 flavor on the Orange Mango option, which he said was more orange than mango.

“There is a particular brand of Irish orange ice cream that I love, and it reminds me of that—I’m transported back to Ireland. The flavor is just really good. It’s sweet, but it’s not overpowering,” Anthony says.

Kaged Hydra-Charge supplies all five electrolytes in subtle doses—less than 4% daily value (DV)—mostly sourced from coconut water powder. The electrolyte powder also contains 1 gram of taurine, which might enhance athletic performance and recovery. 

An image of Kaged Hydra-Charge

But that’s not all—Kaged Hydra-Charge provides an antioxidant blend of 29 plant-based concentrates and extracts—from veggies, fruits, and herbs—to help counter inflammation often caused by intense physical activity. The electrolyte mix contains less than 1 gram of sugar and no artificial flavors and is suitable for vegan, keto, and gluten-free diets. 

And that’s still not all! Of course, we like the electrolyte profile, but its third-party testing scored the top pick for hydrating athletes. It’s specifically Informed Choice-certified, meaning it’s free from banned substances and a safer choice for competitive athletes. 

Electrolyte formula (per serving)115 mg sodium (3% DV), 107 mg potassium (2% DV), 37 mg calcium (3% DV), 15 mg magnesium (4% DV), 37 mg phosphorus (3% DV)
Calories per serving5
Flavor option(s)Apple Limeade, Fruit Punch, Glacier Grape, Pink Lemonade, Orange Mango, Strawberry Yuzu
Cost$29.99/60 servings = $0.50/serving
Sweeteners usedSucralose

Other Electrolyte Powders We Researched

Although electrolyte powders are a dime a dozen, that doesn’t mean those not on our list aren’t worth trying. Other products we researched include: 

  • BPN’s G.1.M Sport and Electrolytes: We haven’t tried this one yet but it looks like an interesting product.
  • NUUN Sport: We like NUUN products, but these are in tablet form so we didn’t include them here.
  • Pure Encapsulations Electrolyte/Energy Formula: We like this product, but not more than others on our list.
  • Skratch Labs Hydration Sport Drink Mix: We haven’t tried this one yet but it looks like an interesting product.
  • Ultima Replenisher: We like this product, but not more than others on our list.

How We Picked and Tested the Best Electrolyte Powders

Now you might be wondering how we narrowed our search into one tidy yet electrifying list. When picking and testing the best electrolyte powders, our expert team of dietitians and nutritionists considered and reviewed the following: 

  • Electrolyte formulation: Electrolyte powders should ideally contain electrolytes. But because sodium is the most important for fluid balance, our tested products prioritize sodium while including at least one more of the other essential electrolytes—like potassium, calcium, and magnesium—in various doses for general hydration and sports performance.
  • Additional ingredients: Some electrolyte powders contain other ingredients—like carbs and taurine—to enhance their absorption and effectiveness. We also try to avoid products containing unwanted ingredients like artificial colors and fillers. 
  • Flavor variety: Flavor can enhance water intake, which is especially important if regular water just isn’t cutting it. Our list offers a variety of flavors so our readers can find an option they’ll enjoy sipping on or guzzling down. 
  • Cost: Our top picks range in price, so (we hope) there’s an option to fit all (or almost all) budgets.
  • Brand reputation: We want to guide our readers to companies that will have their best interest in mind, so we analyze the brands we highlight by reviewing their values, refund policies, customer service access, and any customer reviews.
  • Third-party testing: If the electrolyte powder is considered a supplement (see the details below), we always check and like to see if it’s been third-party tested. Additional certifications, like being Certified USDA Organic and Certified Gluten-Free, are added bonuses. 

Methodology

In addition to this expert analysis, we also rely on our GGR Supplement Testing Methodology to inform all of our supplements reviews, including this list of the best electrolyte powders. Our values, process, and criteria remain unwavering to provide the best product reviews on the internet.

Benefits of Electrolyte Powders

While we’ve touched on the functions of electrolytes, let’s review them and welcome other potential benefits of electrolyte supplements:

  • Promotes hydration: While water is always the recommended hydration source, electrolytes are vital for maintaining fluid balance. Replenishing electrolytes—whether with food sources or electrolyte powders—is particularly important if you’re dehydrated from excessive sweating and illness.
  • Enhances athletic performance: Dehydration is well-known to have detrimental effects on athletic performance, and a 2021 study13 warns muscle strength and power can also be negatively impacted. Supplementing with an electrolyte powder may optimize performance because electrolytes help optimize hydration, which is the goal while training.
  • Aids recovery: Assisting in blood clotting, bone health, and tissue repair, electrolytes aid the recovery process, whether after an intense workout, injury, or surgery. 
  • Supports overall health and wellness: As essential minerals, electrolytes are responsible for countless roles and promote much more than proper hydration. For instance, calcium builds strong bones, magnesium promotes a good night’s rest, and potassium manages blood pressure.
  • Offers convenience: Just dissolve and mix the electrolyte powder into your handy water bottle and enjoy! Individual packets make electrolytes incredibly convenient for anyone on the run, including endurance athletes needing accessible and quick hydration while training. 

Dosing and Interactions 

Electrolytes tend to be tolerated well, but you can definitely have too much of a good thing. They can also interact with certain medications and harm those with specific health conditions. 

Electrolyte Dosing

Like just about all things health and nutrition, the answer’s not so straightforward on how much electrolyte powder you should take. And a 2018 study14 reminds us that everyone has unique dietary needs and no universal hydration strategy exists because each individual sweats differently with varying losses. 

The amount of electrolytes you need also varies on many factors—like age, activity level, and dietary patterns—but a good starting point is turning to the Dietary Reference Intakes15 (DRIs):

  • Sodium: 2,300 mg/day
  • Potassium: 4,700 mg/day 
  • Chloride: 3,600 mg/day
  • Magnesium: 3,500 mg/day 
  • Calcium: 1,000 mg/day 

And because sodium is the predominant electrolyte lost in sweat, researchers primarily focus on this mineral and formulate evidence-based guidelines we can turn to. According to a 2022 review16, a sports drink containing 230 to 690 mg/L of sodium results in optimal absorption and prevention of hyponatremia. 

Also, recall that the ACSM3 encourages consuming 500 to 700 milligrams of sodium if exercise lasts longer than one hour. Less than 500 milligrams of sodium may suit shorter, lower-intensity workouts and daily hydration. 

Electrolyte Interactions

While electrolyte balance is essential to health and life as we know it, electrolytes can interfere with the efficacy of medications and exacerbate certain conditions. Not only can these risks be dangerous, but even life-threatening. 

Diuretics and blood pressure prescriptions are often the most problematic for electrolyte use. Because these medications help balance fluid and blood pressure, taking them with electrolytes can majorly interfere with fluid and electrolyte balance even more. 

Certain health conditions—like heart failure and kidney disease—are often managed by following specific dietary guidelines, which might entail specific electrolyte requirements. Moreover, medications that interact with electrolytes are often prescribed for these conditions.

Especially if you’re taking any medications or managing a health condition, we always encourage consulting with a registered dietitian or another healthcare professional before taking a new supplement. They can help you determine how many electrolytes you need while addressing potential interactions and adverse side effects.

Third-Party Testing

Because dietary supplements aren’t tightly regulated by the Food and Drug Administration (FDA), we always prioritize companies who voluntarily have their products third-party tested—such as through National Sanitation Foundation (NSF) and US Pharmacopeia (USP)—to verify purity and safety. 

However, it’s important to note that not all electrolyte powders are considered supplements. You can tell if the product is regarded as a supplement by checking the label: a supplement will have a Supplemental Facts label, whereas a food/beverage will contain a Nutrition Facts label.

Whether a supplement or not, it’s wise to check if the product’s been produced in a GMP facility—meaning it meets specific safety and sanitation manufacturing standards. Also, look for other certifications, like being Certified Gluten-Free or USDA Organic, especially if you have any dietary restrictions or preferences. 

Buying Guide: What to Look for in Electrolyte Powders

Before punching in your credit card numbers, ensure you’ve chosen the right electrolyte powder with these expert-guided tips. 

Electrolyte Formula

Do you need a higher-dose electrolyte powder to support your exercise or a lower amount for daily hydration? Are you solely wanting an electrolyte-only formula, or are you open to electrolyte supplements with other ingredients—like collagen and vitamins—for additional benefits? 

Consider what you want from your electrolyte powder and base your selection on your unique needs and goals. 

Serving and Flavor Options

Electrolyte powders come in various flavors and serving options—like single-serve packets, variety packs, and tubs to scoop. Some products can also be purchased in larger serving counts, allowing you to keep stocked—and likely save a buck or a few!

Because you’ll be drinking it, go for a flavor you’ll enjoy or try out a variety pack. Choose serving options and sizes that best fit your needs and lifestyle, whether single-servings to throw in your gym bag or a larger container you’d prefer to stash at home. 

Your Budget

Consider how much you’re willing to spend on electrolyte powders and other supplements. You can also purchase in bulk and “subscribe and save” with most electrolyte options, considering that you’ve already tried and are committed to the product for at least a month or so.

Brand Reputation

Because you’ll support the brand when purchasing its product, we encourage you to evaluate its standards and reputation. Key areas to look over include its return policies, customer service access, and customer reviews (on the company’s main webpage and third-party seller sites like Amazon). In our humble opinion, this extra step is always worth it!

FAQs About Electrolyte Powders

Is electrolyte powder good?

Electrolyte powder is a good option to replenish electrolytes and sustain electrolyte balance, especially when fluid loss is elevated—like from sweating and vomiting. However, electrolyte powders with larger doses of electrolytes and added sugars may not be warranted for general hydration. 

What are the best electrolyte packets?

The best hydration powder to add to water supports your unique hydration needs—like if you need 500+ milligrams of sodium for endurance training or a low-dose, low-sugar electrolyte formula for day-to-day hydration. 

Is it safe to drink electrolyte powder everyday?

Drinking electrolyte powder daily can be safe, especially if you regularly experience fluid loss. However, it’s always wise to consult with a healthcare professional to determine a safe level of electrolytes for your needs. 

Are there negative effects to drinking electrolyte powders?

There can be. If you take diuretics or blood pressure medication, or have heart failure or kidney disease, electrolytes can interact negatively and cause issues. Also, high levels of electrolytes can be detrimental to your health as well, so be sure to consume electrolyte powders as directed.

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

  1. Shrimanker I, Bhattarai S. Electrolytes. [Updated 2022 Jul 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/
  2. Khan DA, Aslam M, Khan ZU. Changes in plasma electrolytes during acclimatization at high altitude. J Pak Med Assoc. 1996 Jun;46(6):128-31. PMID: 8991369.
  3. American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007 Feb;39(2):377-90. doi: 10.1249/mss.0b013e31802ca597. PMID: 17277604.
  4. Bhattacharya SK. History of development of oral rehydration therapy. Indian J Public Health. 1994 Apr-Jun;38(2):39-43. PMID: 7530695.
  5. Veniamakis E, Kaplanis G, Voulgaris P, Nikolaidis PT. Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports. Int J Environ Res Public Health. 2022;19(6):3651. Published 2022 Mar 19. doi:10.3390/ijerph19063651
  6. von Duvillard SP, Braun WA, Markofski M, et al. Fluids and hydration in prolonged endurance performance. Nutrition. 2004;20(7-8):651-656. doi:https://doi.org/10.1016/j.nut.2004.04.011
  7. Bostock ECS, Kirkby KC, Taylor BV, et al. Consumer Reports of “Keto Flu” Associated With the Ketogenic Diet. Front Nutr. 2020;7:20. Published 2020 Mar 13. doi:10.3389/fnut.2020.00020
  8. Henselmans M, Bjørnsen T, Hedderman R, et al. The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. Nutrients. 2022;14(4):856. Published 2022 Feb 18. doi:10.3390/nu14040856
  9. Gibson GR, Scott KP, Rastall RA, et al. Dietary prebiotics: current status and new definition. Food Sci Technol Bull. 2010;7(1):1-19. doi:https://doi.org/10.1616/1476-2137.15880
  10. Ripani U, Manzarbeitia-Arroba P, Guijarro-Leo S, et al. Vitamin C May Help to Reduce the Knee’s Arthritic Symptoms. Outcomes Assessment of Nutriceutical Therapy. Med Arch. 2019;73(3):173-177. doi:10.5455/medarh.2019.73.173-177
  11. León-López A, Morales-Peñaloza A, Martínez-Juárez VM, et al. Hydrolyzed Collagen-Sources and Applications. Molecules. 2019;24(22):4031. Published 2019 Nov 7. doi:10.3390/molecules24224031
  12. Fratoni V, Brandi M. B Vitamins, Homocysteine and Bone Health. Nutrients. 2015;7(4):2176-2192. doi:https://doi.org/10.3390/nu7042176
  13. Judge LW, Bellar DM, Popp JK, et al. Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers. J Hum Kinet. 2021;79:111-122. Published 2021 Jul 28. doi:10.2478/hukin-2021-0065
  14. Ayotte D Jr, Corcoran MP. Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training. J Int Soc Sports Nutr. 2018 Jun 4;15(1):27. doi: 10.1186/s12970-018-0230-2. PMID: 29866199; PMCID: PMC5987390.
  15. Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academies Press; 2005. doi:https://doi.org/10.17226/10925
  16. Veniamakis E, Kaplanis G, Voulgaris P, et al. Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports. Int J Environ Res Public Health. 2022;19(6):3651. Published 2022 Mar 19. doi:10.3390/ijerph19063651

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Best Muscle Recovery Supplements (2024): 13 Products to Add to Your Post-Workout Routine Cover Image
Best Muscle Recovery Supplements (2024): 13 Products to Add to Your Post-Workout Routine

If you’re training hard but not recovering harder, look no further than these best muscle recovery supplements reviewed and approved by nutrition experts. Read more