The 7 Best Electrolyte Powders, Tested by Registered DietitiansWhat to Consider
First and foremost, not everyone needs an electrolyte powder (or an electrolyte drink) every day. In fact, the average American is getting way too much sodium in their diet, contributing to chronic health conditions like heart disease and high blood pressure. “The average man working out for an hour a day can meet their electrolyte needs through what they eat and should prioritize drinking plenty of water,” says registered dietitian Sarah Alsing, MS, RD. She recommends eating potassium-rich foods like bananas, avocados, and potatoes, and salty foods like salted nuts or pickles after a sweaty workout.
If you’re unsure whether you would benefit from an electrolyte powder, talk with a registered dietitian, or try a product like the Nix Hydration Biosensor, which measures your sweat output in real time. Marty Munson—Health Director at Men’s Health, triathlete, and USA Triathlon Certified Coach—says sweat testing played a big role in helping her customize a rehydration plan. For those who have done the research, talked to their doctors, and are sweating more than most recreational athletes, we’ve got the scoop (pun intended) on what to look for in the best electrolyte supplements below.
Sodium Content
“You want to look for a product that contains at least 230-690mg of sodium,” says Reitmayer. This is in line with the ACSM recommendations to replace sodium losses after two hours of exercise or exercise that results in heavy sweating. Losing just 1 to 2 percent of your body weight through sweat can lead to an increased heart rate, higher core temperature, as well as decreased cardiac output, time to exhaustion, and power. Sodium helps maintain fluid retention in the body, leading to less water loss and improved hydration status as you drink water to replace what you lost through sweat.
Added Sugar
Electrolyte powders vary widely in sugar content. We recommend looking for options with no more than 5 to 10 grams of added sugar unless you’re using it as both a hydration and carbohydrate source during longer workouts. For casual training or daily hydration, sugar-free options using stevia, monk fruit, or allulose are usually preferred. Be mindful of sugar alcohols, which can cause bloating or GI discomfort in some people.
Carbohydrates
If you want to combine your carbohydrate refueling and electrolytes in one drink, look for a formula that has a carbohydrate source. Munson explains that the trend is going away from these types of drinks, as many athletes like to have more control over their refueling source, choosing a separate powder for electrolytes and using other mixes, gels, or chews as an energy source. Some electrolyte powders have no carbohydrates, while others may contain 15 grams or more. “If you are looking for a sports drink with electrolytes, aim for 5-10% of the solution carbohydrates,” says Reitmayer.
Other Electrolytes
Sodium isn’t the only electrolyte lost through sweat, even though it is the most abundant. You may also want an electrolyte powder that replaces electrolytes like potassium, magnesium, chloride, and/or zinc. While it’s helpful to replace these electrolytes as well, some athletes prefer less magnesium, as forms of this mineral can have a slight laxative effect, which you would probably want to avoid while competing.
Packaging
How you plan to use your electrolyte powder should factor into the packaging you choose. Single-serving sticks or packets are great for travel, races, or throwing in your gym bag. They’re lightweight, easy to portion, and reduce mess when you’re on the move. Multi-serving tubs can be more cost-effective and environmentally friendly, but they require measuring and aren’t as convenient mid-workout or on the trail. Either way, look for resealable, moisture-resistant packaging to keep the powder fresh and free from clumping.
How We Chose
To find the best electrolyte powders on the market, our team spoke with Leah Reitmayer, MS, RD, a Board-Certified Sports Dietitian and owner of Lettuce Eat Dessert and registered dietitian Sarah Alsing, MS, RD. to find which products they’ve personally tested and would recommend to their clients to meet hydration needs. Our registered dietitians also researched each product’s ingredients and certifications to make sure they meet our rigorous recommendation standards.
We also consulted Marty Munson, Health Director at Men’s Health, triathlete, and USA Triathlon Certified Coach; Deputy Editor Paul Kita, and Charles Thorp, NASM Fitness and Commerce Editor to get their insights on the electrolyte products they have tested throughout their years in the industry. Read on for our guide to the best electrolyte powders.
*Additional reporting done by Kelsey Kunik, RDN.
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Eli Schmidt
Best Overall
LMNT Electrolyte Powder Packets
Experts and testers we consulted with say LMNT is a serious electrolyte supplement, providing 1,000 milligrams of sodium in each pack. With this much salt, you can expect the flavor to be, well, salty. After a 10-mile run or a hard, sweaty bike ride, we appreciate the replenishment, but the salty flavor may take a little getting used to for some people. However, other athletes like Munson, actually prefer that taste over some typical sports drinks, which can taste overly sweet. Personally, I tend to agree. The instructions include mixing a packet with 16 to 32 ounces of water, but you can always dilute it a little more to cut the salty flavor. I drink mine with about 12 ounces of water, and find the salty taste to be a bit stronger but still enjoyable at these proportions.
“There are several flavors to choose from, which helps finding one you will enjoy and tolerate during your workouts,” says Alsing. You can choose from fruit flavors like citrus or watermelon or even a more decadent chocolate caramel. It’s sweetened with stevia leaf, and one packet has just 2 grams of carbohydrates. If you don’t like the taste of stevia, you can always choose the raw, unflavored option with no sweeteners added. Personally, I stick to the fruity flavors as I feel the salty taste is best when combined with citrus, berry, or melon notes.
In addition to sodium, LMNT provides 200 milligrams of potassium and 60 milligrams of magnesium, electrolytes that are also lost through sweat, although in lower amounts than sodium. Personally, I find that drinking these electrolytes right in the morning keeps me better hydrated throughout the day.
Read more: Best Supplements for Men
Best Value Powder
Transparent Labs Hydrate Electrolyte Powder
Pros
Tub is more eco-friendly than individual packets - No artificial colors or sweeteners
- Gluten-free
Cons
Tub size makes it hard to use on the go
Transparent Labs Hydrate electrolyte powder includes multiple electrolytes and other nutrients like taurine and Senactiv, an adaptogen complex that supports muscle recovery. “It has 500 mg of sodium per serving, which fits ACSM’s recommendation for sodium replacement per hour,” says Alsing. You’ll also replace small amounts of potassium, magnesium, and calcium.
Each dose has 1,000 milligrams of taurine, a sulfur-containing amino acid that may help support muscle recovery. You can choose from six flavors, all sweetened with stevia, as this formula is carbohydrate and calorie-free. The one downside is that this electrolyte powder only comes in a multi-serving tub. While it’s great for the environment with minimal waste, it’s not as convenient to take with you on runs, hikes, or rides as powders that come in individual packets.
“I look for supplements to be third-party tested so you can trust the ingredients listed, and Transparent Labs is third-party tested,” says Alsing. It’s Informed Sport Certified, meaning it’s been tested for substances banned by major athletic regulating organizations, which gives peace of mind to competing athletes.
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Best Budget Powder
DripDrop Bold Variety Electrolyte Powder Packets
Now 14% Off
Credit: Eli SchmidtPros
- Dissolves easily with no grit or residue
- Includes zinc for immune and hydration support
- Affordable, especially with subscribe-and-save discount
Cons
- Contains added sugar—may not suit low-carb or sugar-restricted diets
Munson is a big fan of the Drip Drop oral rehydration solution, as it dissolves really well, leaving very little sediment in the bottle. At just $1.12 per serving, the price here is pretty unbeatable—many competitors sit around $1.50 per serving, in comparison. There are several flavors to choose from, and by choosing a subscribe and save option, you can save 25 percent on each order, which makes it an even more affordable rehydration option as well.
This formula has 330 milligrams of sodium in each serving and is free from gluten, soy, and certified vegan.This formula does have 7g of added sugars and a total of 9 grams of carbohydrates but is also one of the few that does not use stevia as a sweetener. Though 7g of sugar is higher than zero sugar brands, it’s a lot less than some competitors use (for example, Liquid I.V. has 11 grams of added sugar per serving).
And unlike the other powders, this one has 15 percent DV of zinc, an essential trace mineral that helps with the absorption of water and electrolytes by the intestines, aiding hydration.If you’re looking for a zero sugar option, they have the Zero Sugar Variety which also has the addition of several B vitamins.
Best Gluten-Free Powder
Nuun Sport Powder
Pros
- Includes potassium and magnesium along with sodium
- Certified vegan and gluten-free
- Dissolves well
Cons
- The powder packet flavors are strong, which may be off-putting to some athletes
Not only is Nuun Sport Powder certified gluten-free, but this product is also vegan and kosher. The Nuun tablets are effervescent, which can be difficult to drink while running or biking. But the Sport Hydration Powder has no fizz, making it a better option for athletes drinking them on the go. The powder sticks come in five flavors and have just one gram of added sugars along with stevia for a sweet flavor. While many people love the packet flavors, they are a lot stronger than the tablets, which may be off-putting for some athletes if you’re drinking them during a workout.
Each packet has 300 milligrams of sodium, along with potassium and magnesium, making it a good all-around hydration drink for workouts lasting an hour or less. The packets are easy to tear and mix quickly into a water bottle for hydration on the go—no waiting for tablets to dissolve. And while Nuun is known more for their tablets, we find the powder packets to be the superior form when it comes to mid-workout hydration.
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Best Powder for Athletes
Mortal Hydration Sport Drink Mix
Now 33% Off
Credit: Eli SchmidtPros
- Two levels of electrolytes to meet various hydration needs
- Small amounts of magnesium, potassium, and calcium added
- Mellow flavors
Cons
- 8 grams of added sugars and sweetened with stevia, which some athletes may not prefer
Mortal Hydration is the Official Sports Beverage of the North American Ironman series as of 2024 for good reason. The brand has a regular and a salted version, offering different levels of sodium to help meet the needs of various levels of exercise and hydration. The original Mortal Hydration packs have 500 milligrams of sodium, while the Salty varieties have 1,000 milligrams.
Munson loves this option, as it dissolves really well and has a nice mellow flavor, with the Lime Margarita being her favorite.One downside to this formula is that it does contain 10g of carbs and 8g of added sugar.
Based on our research, we found that a lot of the best electrolyte powders are moving away from carbohydrate formulas, so athletes can customize their carb intake with separate mixes or gels, says Munson. However, that isn’t the case here, so if you’re watching your macros carefully or already taking a separate carb source for refueling, the 10g of carbs here is worth considering.
Best Caffeinated
Gainful High Performing Hydration
If you want hydration and a gentle energy boost in one, Gainful Hydration is one of our favorite caffeinated electrolyte powders. This formula includes 150 milligrams of caffeine from green tea extract, giving you enough of a lift to power through a morning workout or an afternoon slump—without overdoing it like many high-caffeine pre-workouts (150mg of caffeine is about the equivalent of one and a half cups of coffee vs. the 300mg+ that some pre-workouts include). The electrolyte profile includes 400mg of sodium along with smaller doses of magnesium, calcium, and potassium.
You will find 3g of carbs and 2g of added sugar here—a smaller amount than many competitors but still worth noting. However, the formula is free from artificial flavors, dyes, and preservatives. We really appreciate that Gainful’s electrolyte formulas are customizable when it comes to caffeine—if you don’t want it, just select the caffeine-free option instead. I personally tend to take my electrolytes in the morning before I work out, so having combined hydration and caffeine makes for an ideal pre-workout supplement for me.
Gainful used to only be available via subscription, but you can now snag Gainful Hydration off the shelves at stores like Target. Accessibility, no artificial fluff, and a great taste (might I recommend the strawberry lemonade flavor) all with an additional caffeine boost make for a well-rounded, high quality electrolyte option.
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Best Sugar-Free
Liquid I.V. Sugar-Free Hydration Multiplier
Liquid I.V. has been in the electrolyte game a while but their original product contains 11g of added sugar. To keep up with competitors boasting formulas sans sugar, they released a sugar-free line and it does not disappoint. This updated formula is one of our favorite sugar-free electrolyte powders on the market, sweetened instead with stevia and allulose (a naturally occurring, low-calorie sugar that doesn’t spike blood glucose).
Each stick delivers 500 milligrams of sodium, which meets ACSM’s recommendations and is ideal for heavy sweaters or endurance athletes. You’ll also get 370 milligrams of potassium, but you won’t find any magnesium or calcium in this product—which could be a miss for those looking for a complete electrolyte supplement rather than the heavily sodium-focused product here.
It’s worth noting that Liquid I.V. Sugar-Free does contain vitamin C, niacin, and B vitamins, added micronutrients that many electrolyte supplements do not offer. This formula mixes easily into water and comes in unique flavors like white peach and rainbow sherbet. Just be aware that the sweetening agent allulose, while generally well-tolerated, may cause mild bloating or gas in some people.
When Is the Best Time to Use Electrolyte Powders?
Electrolyte powders can be used before, during, and after exercise to help replace fluids lost during periods of long exercise or heavy sweating.
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What Are the Benefits of Electrolytes?
Replacing water and sodium helps to avoid the effects of dehydration, which could include an increase in heart rate, core temperature, and muscle glycogen use and a decrease in cardiac output, cognitive awareness, anaerobic power, and time to exhaustion. All of these can have negative effects on performance.
How Do Electrolyte Needs Vary With Different Types of Exercise?
Any exercise where you’re sweating can lead to electrolyte losses. Short sweat sessions can usually be replaced with the sodium included in regular foods and drinks, while sessions longer than two hours may need a stronger source of sodium, like an electrolyte rehydration drink.
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Are There any Side Effects Associated With Electrolyte Powders?
Depending on the ingredients, some electrolyte powders could lead to digestive upset, especially if they include high amounts of sugar, sugar alcohol, or magnesium. Drinking electrolyte powders when you’re not losing sodium through sweat or if you have high blood pressure, could increase your blood pressure.
Meet the Experts
- Leah Reitmayer, MS, RD, CSSD, LDN, is a Board-Certified Sports Dietitian and owner of Lettuce Eat Dessert.
- Sarah Alsing, MS, RD and owner of Delightfully Fueled.
- Marty Munson is the Health Director at Men’s Health, triathlete and USA Triathlon Certified Coach.
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Lauren Keary is a NASM-certified nutrition coach and fitness/nutrition writer based in the San Francisco Bay Area. She is an ex-collegiate rower, and received her M.A. in magazine journalism and B.A. in literary journalism. She has nearly a decade of professional journalism experience and has covered topics all across the wellness and lifestyles spaces.
Her bylines include Fortune, BarBend, Outside Magazine, Evening Standard, BuzzFeed, Modern Luxury, Women’s Running Magazine, TripSavvy, San Diego Magazine, Orange Coast Magazine, Fitt and FoodBeast.
When she’s not writing or editing, you can catch her walking with her dog and an iced vanilla latte (half sweet) beachside or catching a flight.
Charles Thorp is the Fitness and Commerce Editor at Men’s Health, where he shares the best product recommendations in gym equipment, recovery tools, supplements, and more. Following an early life in athletics, Charles became a NASM-certified trainer and began writing programs alongside the most respected coaches in the world.
Since entering the world of fitness content, Charles has had the opportunity to learn from and train alongside high performance individuals from the NFL, UFC, NBA, Formula 1, CrossFit, US Olympics, and Navy SEALs. When he’s not writing about training programs or gear, he can be seen at the gym or in the wild, putting them to the test.
Marty Munson, currently the health director of Men’s Health, has been a health editor at properties including Marie Claire, Prevention, Shape and RealAge. She’s also certified as a swim and triathlon coach.
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