Best Electrolyte Powder of 2023
STAY HYDRATED WITH THE TOP ELECTROLYTE POWDERS, PILLS, & Drops
Published July 19, 2023
Whether you are exercising in the backcountry or working up a sweat at the gym, electrolyte powders are designed to balance calcium, magnesium, potassium, sodium, chloride, zinc, and chromium for optimal performance.
For optimal outdoor performance, it’s important to consume both water and electrolytes: electrically charged minerals that help balance fluid pressure and maintain blood pH in the body. In our search for the best electrolyte powder, we analyzed and compared reviews of 26 electrolytes to narrow it down to the top three winners.
Our team purchased the most popular and promising electrolytes and tested them on some of the most infamous hot, desert hikes, including Cedar Creek Falls and Three Sister Falls in San Diego, CA, both trails where hikers are rescued almost daily due to dehydration. We also backpacked across Arizona on the 800-mile-long Arizona Trail, taking note of our experience with the electrolytes.
We think an electrolyte powder should taste good, cost $0.35-0.60 per serving, be convenient to use, be free of common allergens, and (most importantly) include all five electrolytes essential to the human body.
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ELECTROLYTE POWDERS COMPARISON CHART
| ELECTROLYTES | TREELINE AWARD | CALCIUM (mg) | MAGNESIUM (mg) | SODIUM (mg) | ZINC (mg) | CHLORIDE (mg) | POTASSIUM (mg) | CARBS (g) | SWEETENER |
|---|---|---|---|---|---|---|---|---|---|
| Ultima Replenisher | Best overall Read why |
65 | 100 | 55 | 1 | 79 | 250 | 0 | Stevia |
| LyteLine Lyteshow | Best flavorless Read why |
0 | 40 | 125 | 2 | 390 | 130 | 0 | None |
| NutriBiotic Essential Electrolytes | Best pill Read why |
50 | 25 | 53 | 3 | 79 | 75 | 0 | None |
| Nuun Hydration Sport | Best for hiking Read why |
13 | 25 | 300 | 0 | 40 | 150 | 1 | Stevia, dextrose |
| LMNT Electrolyte Drink Mix | Best for people on a keto diet Read why |
0 | 60 | 1000 | 0 | 0 | 200 | 2 | Stevia |
THE Best Electrolyte Replacements
BEST OVERALL ELECTROLYTE MIX AND BEST Affordable ELECTROLYTE MIX: ULTIMA REPLENISHER ELECTROLYTE MIX
Price per serving: $0.47 (in a 90-serving container)
Dissolvability: Good
Flavors: 8, plus variety pack option
Sweetener: Organic stevia leaf
Caffeine: No
What we liked: Price per serving, vegan, non-GMO, gluten-free, keto-friendly, plant-based extract colors, real fruit extract flavors, peanut-free, soy-free
What could be better: Some flavors are too sweet
Ultima Replenisher Electrolyte Mix wins our pick for Best Overall Electrolyte Powder as well as Best Budget Electrolyte Powder. It received these distinctions for its complete electrolyte blend, good taste, clean ingredients, and affordable price.
It doesn’t happen often, but Our Best Overall pick here was also our Budget Pick: the Ultima Replenisher Electrolyte Mix met all of our criteria and was the least expensive electrolyte powder we considered. We think this makes it a clear winner. Reviewers found Ultima Replenisher Electrolyte Mix to be a good value, mix easily into drinks, and contain all the necessary electrolytes. It has great taste and comes in convenient single-serving packets.
Several Amazon reviewers like the taste of the updated formula and the ability of the product to eliminate “leg cramps.” Proper muscle contraction depends on adequate electrolytes and balanced fluid pressure, so inadequate electrolytes can cause muscle cramping. The Health Beat liked this product because “it has a wide range of vitamins and minerals, resembling a multivitamin on the label.” Similarly, Greenbelly noted that the “best thing about Ultima Replenisher is the long list of electrolytes, vitamins, and minerals that are provided.”
The Ultima Powder outside of its packaging (we tried the raspberry flavor). Photo by Liz Thomas
Notably, Ultima Replenisher delivers a high-quality product at a reasonable price. VeryWellFit described this product as “a cost-effective solution that delivers big results.” Labdoor gave this product high ratings in (>90/100) in label accuracy, product purity, nutritional value, and ingredient safety. These were among the highest ratings of electrolytes we considered. The top complaint about this electrolyte powder is that some reviewers did not like the recent flavor change or the packaging.
THE BEST FLAVORLESS ELECTROLYTE REPLACEMENT: LYTELINE LYTEShow
Price per serving: $0.80
Dissolvability: n/a
Flavors: 1
Sweetener: None
Caffeine: No
What we liked: Contains no calories, sugars, sweeteners, carbohydrates, artificial colors, flavors, or preservatives; manufactured in an FDA-regulated and NSF GMP-certified facility.
What we didn’t like: price
LyteLine LyteShow was our flavorless electrolyte pick because it contains zero allergens, zero sugar, and is available in capsule and liquid form to allow for rapid hydration and the option to avoid issues with taste or dissolvability. It also contains the most extensive and diverse blend of essential minerals, vitamins, and amino acids.
At about a dollar per serving, the LyteShow Powder is on the higher end of the price spectrum, but in this instance, you get what you pay for. It’s available in capsules (LyteCaps), liquid (called LyteShow) and single-serve liquid packets (also called LyteShow), so you can choose the form you are most likely to use.
The LyteLine LyteCaps hydration caps are flavorless and easy to take. Here, we tested them in the desert just north of the California-Mexico border at Cuyamaca State Park in capsule form. Photo by Liz Thomas.
LyteLine LyteShow is also available in convenient liquid drops. Photo by Naomi Hudetz.
The Health Beat states, “Lyteshow uses concentrated ionic sea salt minerals from the Great Salt Lake and does not contain any sugar or carbohydrates. Liquid mineral drops that you can add to any bottle of water make these an extremely convenient option.” Both Runnerclick and Greenbelly note the clean components of Lyteshow, with Greenbelly stating, “It does not have any artificial sweeteners or flavoring—just water and electrolytes. Unlike most replacements, Lyteshow prioritizes Magnesium over Sodium.”
Many Amazon reviewers noted the benefits of Lyteshow for athletes and non-athletes alike. One reviewer said she feels more “energized, alert, focused and balanced no matter what I'm doing thanks to LyteShow.”
A runner stated that his fatigue had subsided, and leg cramps disappeared. Other reviewers found Lyteshow beneficial in relieving the “Keto flu” while transitioning to a keto diet.
The most common complaint was the tart taste, but you can avoid this by choosing the capsule form over the liquid.
BEST ELECTROLYTE PILL:
NUTRIBIOTIC ESSENTIAL ELECTROLYTES
Price per serving: $0.12
Dissolvability: n/a
Flavors: n/a
Sweetener: None
Caffeine: None
What we liked: Gluten-free, keto-friendly, made without: GMOs, milk, soy, eggs, yeast, wheat, fillers, sweeteners, flavorings, colorings, and preservatives.
What could be better: May need to take more than one during heavy exercise
For the best electrolyte pill, we chose NutriBiotic Essential Electrolytes. Our tester used these electrolytes on her thru hike of the Arizona Trail (AZT) and liked them so much that she’s used them on every thru hike since then. She started her AZT hike without any electrolyte supplements and her electrolytes got so out of balance that her heart was palpitating. She bought a bottle of the NutriBiotic electrolytes in the first town stop, and the recovery was immediate. Her heart palpitations disappeared for the rest of the hike.
One Amazon Reviewer even noted that in their experience, “This product helps restore lost (through sweating) and utilized (through use) electrolytes. A lot of the supplements add in a bunch of questionable things that aren't proven to be helpful or necessary, but this one only adds vitamin C along with the essential electrolytes—calcium, magnesium, potassium, sodium, chloride, zinc, and chromium.”
The NutriBiotic electrolyte capsules have all five essential electrolytes, along with zinc and chromium. They also contain vitamin C, which can help with immunity. And at $0.12 per serving, they’re a bargain!
BEST ELECTROLYTE TABLETS FOR HIKING & BACKPACKING: NUUN HYDRATION SPORT
Price per serving: $0.70 (in a 10 serving container)
Dissolvability: good (but can take up to 5 minutes)
Flavors: 9, plus 4 different caffeinated options
Sweetener: Stevia leaf extract
Caffeine: Caffeinated Options Available
What we liked: Vegan, Kosher, non-GMO, gluten-free, Informed Choice Certified
What we didn’t like: Hard plastic packaging
Our top pick for best electrolyte tablets for hiking and backpacking is Nuun Hydration Sport. The packaging, flavor variety, and ease of use make it the perfect choice when portability is a top concern. Nuun Sport comes in tablets in a tube and in a large variety of flavors (watermelon and cherry limeade are two of our favorites). It’s popular among several Amazon reviewers because of its convenience and effervescence (yup, it’s bubbly like an Alka Seltzer).
Some varieties include ‘natural flavors’ in the ingredients, which may concern some users. While we are generally wary of ingredients with vague names like ‘natural flavors,’ we reached out to Nuun, and they replied, “Our natural flavors are made with whole fruits or their parts, pieces, essences, and/or oils depending on the specific flavor. For example, the 'natural flavors' in Nuun Sport Citrus Fruit are grapefruit and orange, whereas the 'natural flavors' in Lemon Lime are lemon and lime. We list it on the label as simply 'natural flavors,' because the exact fruits differ between each flavor.”
Still, Nuun Sport is popular among reviewers and long-distance hikers. Greenbelly liked Nuun for the fruit powders and leaf extracts in its list of ‘simple ingredients.’ Very Well Fit summarizes: “Reviewers say these tablets are better than traditional sports drinks, as they’re light and refreshing.”
We chose Nuun Sport as our top pick for hikers and backpackers for the following reasons:
PACKAGING
The plastic tubes hold up extremely well in backpacks.
CONVENIENCE
Drop in a tablet, and you’re good to go! This eliminates the fear of accidentally spilling a single-serve packet on the trail.
EASE OF USE
We’ve found from experience that the easier something is to do while hiking or backpacking, the more likely we are to do it. Staying hydrated is critical, so anything we can do to ensure that happens is a win.
FLAVOR VARIETY
We’ve also found from experience that having a variety of flavors while backpacking means we’re less likely to get tired of it.
CAFFEINATED FLAVORS
Some flavors also have a small amount of caffeine from green tea, which can help pick you up during the afternoon.
Some people do note that though it may be available in many flavors, they aren’t always the best. Very Well Fit says, “the flavors aren’t overly impressive, but these tablets do provide a good amount of electrolytes for a reasonable price.” Among Amazon reviewers who disliked the product, the most commonly cited reason was the taste.
Overall, we’ve found the flavors to be good and thirst quenching. The flavors are light and not overly sweet which we happen to like. We’ve found that overpowering flavors and sweetness are not as thirst quenching.
Best Electrolyte Powder for People on a keto Diet: LMNT Electrolyte Drink Mix
Price per serving: $1.50
Dissolvability: good (but can take up to 5 minutes)
Flavors: 9, plus 4 different caffeinated options
Sweetener: Stevia leaf extract
Caffeine: Caffeinated Options Available
What we liked: Paleo, keto, sugar-free, unique flavors, small package size
What we didn’t like: Expensive
LMNT Electrolyte Drink Mix was co-founded by Robb Wolf, the best-selling author of Paleo Solution: The Original Human Diet and Wired To Eat. LMNT is targeted at people who want a clean and balanced approach to hydration, with zero sugar or fillers, and for people following a paleo or keto diet. It’s sweetened exclusively with stevia, which has an aftertaste for some people.
What’s also unique about LMNT is its high sodium content. With 1,000 mg per serving, it’s double the next highest electrolyte powder we reviewed. However, for people who sweat a lot or endurance athletes, the high sodium content is justified. If you’re following a low-sodium diet, consult your doctor before taking LMNT.
We really liked the different, unique flavors of LMNT — such as Watermelon Salt, Lemon Habenero, Chocolate Salt, and Mango Chili. For those who get flavor fatigue, they also have an unflavored raw version. However, the saltiness might be intense for some people.
The one major drawback of LMNT is the price. At $1.50 per serving, it’s expensive. They do have occasional sales, or you can subscribe and get the price down to $1.30 per serving — but even that is still expensive, in our opinion.
Overall, the LMNT Electrolyte Drink Mix delivers on its promise of providing essential electrolytes without any artificial additives or sugars. If you’re someone who sweats a lot or does extended workouts, it stands out for its sodium content, flavor variety, and clean label.
Honorable Mentions
KEY NUTRIENTS ELECTROLYTE RECOVERY PLUS
Price per serving: $0.33 (in a 90 serving container)
Dissolvability: Good
Flavors: 7
Sweetener: Stevia leaf extract
Caffeine: No
Other Notes: Zero sugar, carbs, calories, artificial ingredients; keto-friendly; vegan; non-GMO; Good Manufacturing Practice Certified; gluten, soy, dairy-free
Key Nutrients Electrolyte Recovery Plus is cheaper than our budget pick (the Ultima) at 33 cents per serving, so we were drawn to the price point and tried out the Blue Raspberry flavor. We noted that the flavor is not particularly bad and doesn’t have a weird aftertaste as some electrolytes do.
While we think another flavor may taste slightly better, the Key Nutrients dissolved really well compared to the Ultima, and there were no clumps after mixing. As with any electrolyte powder, you do have to shake every so often to re-mix before taking another sip. Key Nutrients also offers capsules and travel-size packets for electrolytes on the go.
HI LYTE ELECTROLYTE DROPS
Price per serving: $0.42
Dissolvability: Great (liquid drops)
Flavors: Original, Low Sodium
Sweetener: None
Caffeine: None
Other Notes: Non-GMO, gluten-free, sugar-free, calorie-free
We looked long and hard at LyteShow electrolyte drops compared to Hi Lyte electrolyte drops. The similarities are eerie—they even use some of the same exact sentences. Even though they’re pretty much the exact same price, Hi Lyte may come with some additional nutrients.
So here’s what we know: They’re both isotonic flavorless drops that are sugar-free, carb-free, calorie-free, non-GMO, and gluten-free. They’re both vegan. They’re both made in the USA. Both come with 100% money-back guarantees.
Both LyteShow and Hi Lyte are made of balanced ions of magnesium, sodium, chloride, and potassium. They both also contain zinc and citric acid. Both have a salty and citric acidy flavor (which is normal).
What we can tell that’s different (aside from the price) is the number of servings per bottle and how long it lasts; LyteShow says a 4 oz bottle has 40 servings that will last about 2 to 6 weeks, whereas Hi Lyte says a 4.06 oz bottle has 48 servings that will last 3 to 6 weeks.
As far as ingredients go, Hi Lyte claims to have 72 trace elements from the Great Salt Sea in Utah.
Both offer subscription programs. As far as we can tell, there are only slight differences in price, servings, and trace elements in the Hi Lyte.
ULTIMA REPLENISHER VS. NUUN
Whether you’d enjoy Ultima Replenisher powder or Nuun hydration tablets more as your go-to electrolyte supplement depends on what you’re looking for in an electrolyte beverage. Below, we compare a few of the main deciding factors between the two for you.
DISSOLVABILITY
Do you want to have your drink instantly, even if it requires stirring? Ultima Replenisher is sold as a powder. Nuun is sold as a tablet that fizzes like an Alka Seltzer. It won’t require mixing, but it does take some patience.
PACKAGING
How would you like your electrolytes portioned? Will you be making a bottle at home before you go on a run? Or will you be traveling on a plane or backpacking with your portions? If you buy in bulk by choosing a 30 or 90 serving canister, you can save money per serving by going with Ultima Replenisher.
But if you’re on the go, it’s hard to beat the convenience of the Nuun tablet container. However, those who are conscious of carrying a little extra weight (like ultralight backpackers), or those who want minimal trash may not want to choose Nuun since Ultima Replenisher comes in single-serving packets similar to a Starbucks Via.
FLAVORS
How many flavor options do you want to choose from? Ultima Replenisher is available in six different flavors in single-packs, eight flavors in large canisters, and six flavors in small canisters. Nuun has dozens of flavors separated into four different lines: Sport, Vitamin, and Immunity and Rest. Each line has about a dozen flavors.
SWEETENERS
Do you want sugar? Are you trying to be mindful of your calorie intake? What do you think about stevia? Ultima Replenisher has no sugar and no calories. It uses organic stevia leaf to enhance its flavor. Some readers have told us they find the taste cloying compared to sugar. Nuun has 1 gram of sugar per serving and 15 calories (although some Nuun flavors also use stevia for additional sweetening).
OTHER TRACE MINERALS AND CAFFEINE
Do you want zinc, phosphorous, or manganese? What about caffeine?
Nuun tablets sometimes have caffeine—although there are many caffeine-free flavors (including a whole sleep line). Ultima Replenisher doesn’t have caffeine. It does come with zinc, phosphorus, and manganese, though. The Nuun immunity line comes with zinc, but not the Sport Line.
What are electrolytes and why you should use electrolyte powders
Electrolytes are minerals that carry an electric charge and play a crucial role in various bodily functions. They help regulate fluid balance, support nerve and muscle function, maintain proper pH levels, and facilitate optimal cellular functioning.
Electrolyte imbalances can occur due to excessive sweating, intense physical activity, illness, or certain medical conditions. Electrolyte powders provide a convenient and efficient way to replenish these vital minerals and restore electrolyte balance in the body. By using electrolyte powders, you can ensure proper hydration, enhance physical performance, support overall health, and prevent potential electrolyte deficiencies.
Benefits of electrolyte powders
Electrolyte powders offer several benefits for individuals of all lifestyles, including athletes, fitness enthusiasts, or those seeking general hydration support. Some key benefits of electrolyte powders include:
Enhanced hydration
Electrolyte powders help replenish lost fluids and restore electrolyte balance, promoting optimal hydration levels in the body. This is particularly crucial during intense exercise, hot weather, or when recovering from dehydration.
Improved performance
By replenishing electrolytes, these powders support proper muscle function and reduce the risk of muscle cramps, helping to optimize athletic performance and endurance during workouts or physical activities.
Faster recovery
Electrolyte powders that include additional nutrients like vitamins, minerals, or amino acids can aid in post-workout recovery, supporting muscle repair, and reducing fatigue.
Convenience and portability
Electrolyte powders come in convenient packaging, such as single-serve sachets or tubs, making them easy to carry and mix on-the-go. This allows for quick hydration support whenever and wherever needed.
Customization
Many electrolyte powders offer different flavors and options, allowing users to personalize their experience and find a taste they enjoy, making it more likely to consume regularly.
Overall health support
By maintaining electrolyte balance, electrolyte powders contribute to overall health and well-being. Proper electrolyte levels support optimal nerve and brain function, heart health, and fluid balance in the body.
Who should use electrolyte powders?
Electrolyte powders can be beneficial for various individuals in different situations. Here are some groups of people who can benefit from using electrolyte powders:
Athletes and fitness enthusiasts
Those who engage in intense physical activity, such as athletes or individuals participating in endurance sports, can benefit from electrolyte powders. These powders help replenish electrolytes lost through sweat, support hydration, and aid in muscle function, enhancing performance and preventing dehydration or muscle cramps.
Individuals in hot or humid environments
People living in or exposed to hot or humid climates, where excessive sweating can occur, may find electrolyte powders valuable. These powders assist in replenishing electrolytes and maintaining proper hydration levels, helping to prevent heat-related illnesses and maintain overall well-being.
Individuals with active lifestyles
Even individuals with moderate activity levels or busy lifestyles can benefit from electrolyte powders. These powders support hydration and electrolyte balance, providing an energy boost and helping to combat fatigue or sluggishness throughout the day.
Those recovering from illness or dehydration
Individuals recovering from illnesses, gastrointestinal issues, or dehydration can benefit from electrolyte powders. These powders aid in replenishing fluids, electrolytes, and essential nutrients, promoting a faster recovery and restoring the body's natural balance.
Travelers and outdoor enthusiasts
People who travel frequently or spend time outdoors, particularly in remote or physically demanding environments, can benefit from electrolyte powders. These powders provide convenient hydration support and help counter the effects of environmental stressors and physical exertion.
Individuals on restricted diets or medications
Some diets or medical conditions may limit the intake or absorption of certain electrolytes. Electrolyte powders can help supplement these deficiencies and ensure the body receives an adequate balance of electrolytes.
Individuals with electrolyte imbalances
People with specific medical conditions or electrolyte imbalances may benefit from using electrolyte powders under medical supervision. It's essential to consult with a healthcare professional to determine the appropriate type and dosage of electrolyte powders for individual needs.
Remember, it's always advisable to consult with a healthcare professional, particularly for individuals with pre-existing medical conditions, before incorporating electrolyte powders into their routine to ensure suitability and proper usage.
WHAT YOU SHOULD LOOK FOR IN ELECTROLYTE MIXES
KEY ELECTROLYTE COMPONENTS
WHAT ARE THE 5 ESSENTIAL ELECTROLYTES?
At a minimum, an electrolyte powder should have the following five essential electrolyte components:
Sodium (Na+)
Chloride (Cl-)
Potassium (K+)
Calcium (Ca++), and
Magnesium (Mg+)
HOW DO ELECTROLYTES WORK?
According to the American Council on Exercise (ACE), “all electrolytes work together to maintain fluid balance in the body at rest and during physical activity, so be sure [to focus] on all electrolytes, rather than focusing on only one or two.”
HOW DO BALANCE ELECTROLYTES?
You may hear some athletes talk about taking supplements of one element (often potassium or magnesium). However, the body really requires all five of the essential minerals to stay in balance. A good electrolyte powder will contain Sodium (Na+), Chloride (Cl-), Potassium (K+), Calcium (Ca++), and Magnesium (Mg+).
The components of an electrolyte mix are important in terms of both what’s contained (or missing), in what quantities, and in what form. A good mix will have everything that it should and nothing that it shouldn’t. Some of the mixes we considered didn’t contain all the essential minerals or they were not included in high enough quantities to be effective in the body.
Ideally, an electrolyte powder should contain the most bioavailable form of a mineral. Bioavailability refers to the amount of ingested material that is absorbed and available to the body. For example, the magnesium in the aspartate, citrate, lactate, and chloride forms is more bioavailable than magnesium oxide or sulfate.
Additionally, to reduce adverse reactions, we think an electrolyte drink should be absent of common allergens, such as soy, gluten, dairy, nuts, and artificial colors.
PRICE
A reasonable price for an electrolyte powder is $0.35-0.75 per serving. Our research shows that you do not need to spend more than $0.75 per serving to get a high-quality, clean product that will meet your body’s electrolyte needs. However, spending below $0.35 may result in a low-quality product that contains unnecessary fillers, such as maltodextrin and sugar, and may lack nutrients and minerals in sufficient amounts to actually support the body’s needs.
DISSOLVABILITY
Powders that are easy to dissolve in water are useful for people who lack access to blenders or who are using a shake bottle for electrolytes during or after a workout. We relied on our own testing and consumer reviews to measure how well electrolytes dissolved.
Electrolyte tablets can mask the taste of unpleasant water sources, as seen here. While it is notably an issue for hikers, a good-tasting electrolyte can also mask unpleasant flavors or odors from bad tap water or office water coolers. Photo by John Carr.
TASTE
Good taste is essential to ensure that you will consume the hydration drinks regularly. Taste is one of the biggest complaints among electrolyte users, so powders must have a pleasant taste or come in capsules that circumnavigate that issue. Bland, sour, or foul-tasting powder is more likely to end up unused on a kitchen shelf than in your body. Taste was one of the top characteristics commented on by the Amazon reviews we analyzed.
OTHER ADDITIVES
To make a drink mix palatable, many manufacturers add artificial flavors, large amounts of sugar, or other artificial ingredients. We excluded any mix with artificial ingredients or an artificial sweetener other than Stevia, Xylitol, or cane sugar.
PACKAGING
Powders that come in single servings packets, small containers, or capsules are useful for people who don’t want to carry a whole tub of electrolyte powder around or who are using a shake bottle for electrolytes during or after a workout.
PRODUCT SAFETY
Label accuracy, product purity, and ingredient safety: Using scientific studies reported on Labdoor, we looked at rankings for label accuracy, product purity, nutritional value, ingredient safety, and projected efficacy for several different electrolyte powders. Product safety is critical to be sure what you are consuming is effective and pure.
Absorption and bioavailability
Consider the form of electrolytes used in the mix. Different forms, such as citrate, carbonate, or gluconate, have varying levels of absorption and bioavailability. Look for electrolytes that are easily absorbed and utilized by the body.
Additional nutrients
Some electrolyte mixes include additional beneficial ingredients like vitamins (e.g., B vitamins) or minerals (e.g., zinc, selenium) that support overall health and energy production. These can be valuable additions to consider.
ELECTROLYTE TABLETS VS POWDER VS CAPSULES VS CONCENTRATE
TABLETS
An electrolyte tablet looks like a giant SweeTart. They’re meant to be dropped in water, and they fizz and dissolve quickly. The portion is pre-measured (as a tablet), which is very convenient for on-the-go situations.
POWDER
Powdered electrolytes dissolve in water. Some come flavored and create a sports drink. Others are flavorless. All manufacturers advise you to mix your powder with 16 to 32 ounces of water to get the benefit.
Powders have an additional concern about mixability and ease of transport. Most mix easily, but you may need a spoon or shaker bottle. If you’re traveling, backpacking, or on the go, powders may be messy or inconvenient to mix.
However, powders come with the benefit of ensuring you stay hydrated while consuming electrolytes. The flavored versions also taste good—so it’s an incentive for you to stay hydrated and care about your electrolyte balance.
When backpacking, we’ve found electrolyte powder can sometimes override the flavor of less-than-clean water sources. Because powders dissolve in water before consumption, they may be able to reach your system more quickly.
CAPSULES
Electrolyte capsules work well if you don’t have 16 to 32 oz of water. They’re also more portable than powders. They’re lightweight, they have no added sugar, and it’s easy to grab a few servings without having to measure.
CONCENTRATE
In our experience, electrolyte concentrate, or electrolyte drops, are good for home use but not necessarily for extended wilderness adventures (such as backpacking or bikepacking). The lids have a tendency to loosen which creates a mess and, even worse, a loss of the product. But the liquid form means fast absorption time and mixed with diluted fruit juice the taste isn’t noticeable.
Electrolytes may help your body absorb water more readily. Here, Treeline writer Felicia Hermosillo tested electrolytes while backpacking across Idaho. Photo by Naomi Hudetz
WHEN SHOULD I TAKE ELECTROLYTES?
There are many variables at play with electrolytes and exercise, including genetics, body composition, clothing, heat acclimatization, diet, and more. In general, it is best not to wait for an electrolyte imbalance before taking an electrolyte drink mix! However, some rules of thumb help answer the question: when should I take electrolytes?
BEFORE EXERCISE
If your skin and clothing are usually covered in salt after a workout (i.e., you’re a salty sweater), electrolytes or a salty snack are recommended before exercise. For everyone else, currently, there is no recommendation for electrolyte intake before working out.
If you’re thirsty or your urine is dark, then your electrolyte level is likely low and you need to hydrate before you start exercising. It is vital to note that you should never start a workout dehydrated!
DURING EXERCISE
Electrolyte replacement is vital during exercise, especially if you are outside in the heat or direct sun. If you are exercising longer than 2 or 3 hours, higher amounts of electrolytes are recommended.
AFTER EXERCISE
Plain water is not always sufficient to hydrate after a workout. Electrolytes with food are ideal. Alternatively, a salty snack (e.g., a pickle) with water is also effective.
MUSCLE CRAMPS
Muscle cramps during or after exercise do not always mean you’re deficient in potassium. It can also indicate low sodium. Salty snacks before or after your workout can help alleviate this, especially if you’re a salty sweater.
Related: Stay Adventure Ready: How to Exercise at Home (no gym required!)
FAQ
How do you know if you have low electrolytes?
It can be hard to tell if you’re low on electrolytes and symptoms vary depending on which specific ones have been excessively depleted from your body. But there are a few common signs to look out for. Along with feeling dehydrated, you may feel dizzy, fatigued, get a headache or cramps, or have an elevated pulse rate. These symptoms will likely depend on which specific electrolytes your body is low on.
You may also show signs of hyponatremia, which is when your body is low on sodium. Hyponatremia is one of the more common occurrences for outdoor athletes because we lose so much sodium through our sweat. If you’ve been hydrating well with water alone but not replenishing spent electrolytes, you may feel tired, and your body may retain excess water despite consuming fluids. You may also feel drowsy and experience headaches, nausea, and vomiting.
While electrolyte deficiencies can be an indicator of more serious conditions, it’s most likely that for outdoor athletes, this is a cause of losing electrolytes through sweat or because of an overconsumption of pure water. If that is the case, consuming electrolytes with your water and eating nutritious foods when you work out are both ways to easily replenish those crucial minerals.
Are electrolyte powders safe?
Electrolyte powders are generally safe to consume, though they’re only necessary in certain situations, such as when you’re working out and sweating for more than an hour. Not all electrolyte powders are the same, however, so it’s best to look at the ingredients if you want to avoid things like food dyes, sugar, and other additives.
While it’s possible to overdose on just about anything, it’s very hard to do that to the body’s detriment with electrolytes. You don’t need to drink them all the time—our bodies typically stock up on these from our regular diet. But using electrolyte powders is generally beneficial to help hydrate during workouts or in the heat of summer.
How do I choose an electrolyte powder?
Good ingredients are the most important thing to look for when choosing an electrolyte powder. Look at the ingredient list and avoid powders with unnecessary fillers, like synthetic food dyes, and excess sugars. Most quality electrolyte powders contain a good balance of the electrolytes you need to replenish when working out, but looking closer at the label will give you more detailed info.
Aside from ingredients, flavor is one of the most important factors when choosing an electrolyte drink mix. Think about what sounds best when you’re on the trail or out for a run, and try to pick flavors that you love—that’ll help keep you properly hydrated. It may take tasting a couple of different brands and flavors to find one you love, so don’t be afraid to taste test.
Is drinking too much water bad for electrolytes?
If you consume too much water without replenishing electrolytes—whether through food or drinks—you can dilute the amount of electrolytes in your body. Hyponatremia is a condition when your body is dangerously low on sodium, and this can occur when you drink too much water without replenishing electrolytes. If you’re exercising and sweating for more than an hour, it’s a good idea to consume electrolytes with your water to avoid this.
Can I take electrolyte powders every day?
While electrolyte powders are not necessarily bad for you when you’re not exercising, they're usually not necessary (unless you’re trying to replenish fluids after being sick, for example). Many electrolyte drinks also contain a decent amount of calories, which can be helpful during hard physical efforts, but can also be empty and unnecessary calories when you’re not exercising.
In general, electrolyte powders are best to drink during or after a workout. And if that workout is less than an hour, regular water should be sufficient. But if you’re spending over an hour exercising most days, it’s generally good to consume electrolytes in your water to help you hydrate.
Are all electrolyte powders sugar-free?
Electrolyte powders come in many flavors with various ingredients, often including sugar. Sugar isn’t always bad and is often necessary fuel for our bodies when they’re working hard. But some (often lower quality) electrolyte powders contain excess amounts of sugar or glucose, which often results in more calories and sugar than your body really needs. There are also many options that do not have sugar, so whatever your preference may be, check the ingredients before you buy.
Can I use electrolyte powders if I am on a specific diet like Keto or Vegan?
These restrictive diets require avoiding certain foods, so check the ingredients before buying a specific electrolyte mix. If you’re keto, you’ll want to opt for a powder that doesn’t have sugar or excess carbs. Many electrolyte powders are free of animal by-products, but it’s best to double-check before buying. Aside from personal food restrictions based on these diets, electrolyte powders are good to consume for workouts, no matter what your dietary restrictions are.
Is there a downside to drinking electrolytes?
Most electrolyte drinks do contain calories. This can be a good thing for when you’re out on the trail expending lots of energy. But if you’re drinking these off the trail, you should be conscious of the added calories and sugars. And, of course, water is free but electrolyte powders are not. While we think there are many affordable options out there, they do cost money.
IS COCONUT WATER A GOOD ELECTROLYTE REPLACEMENT?
Coconut water has seen a surge in popularity lately due to big marketing budgets and some dubious claims. While coconut water is a source of sodium, potassium, magnesium, and calcium, the natural levels of these are much lower than the electrolyte mixes in our review. In fact, one manufacturer settled a class-action lawsuit regarding the use of terms such as "super-hydrating" and "mega-electrolyte" for its coconut water products.
However, Laird Coconut Water Powder is supplemented with Aquamin (from marine algae) for additional calcium and trace minerals. But at $0.79 per serving, we thought it was too expensive for what you get.
We tested electrolytes during exercise on hot days, including this hike in the Grand Canyon. We used electrolytes everyday while walking 800 miles across Arizona.
RESEARCH PROCESS
In our search for the best electrolyte mix, we analyzed reviews from The Health Beat, Greenbelly, Very Well Fit, Runnerclick, and Labdoor. In total, we compared 27 products and narrowed it down to five winners: Best Overall and Best Budget Electrolyte Mix, Best Flavorless Electrolyte Replacement, Best Electrolyte Pill, Best Electrolyte Tablets for Hiking and Backpacking, and Best Electrolyte Powder for People Who Sweat a Lot.
We focused solely on electrolyte replacement and therefore weeded out popular drink mixes that contain electrolytes but also contain large amounts of carbohydrates. We disqualified products such as salt tablets, which are great accessory products to add to electrolyte mixes but are not complete electrolyte replacement drinks.
We cross-referenced our top picks with studies reported on Labdoor, which buys products off retail shelves and online sites and sends samples to an FDA-registered laboratory for chemical analysis. While Labdoor is an independent for-profit company that tests supplements, it does not accept contributions or donations of any kind from manufacturers. We are confident in their findings because they are science-based and transparent about their business model and funding.
We tested the most popular electrolytes on the market, measuring for taste, sweeteners, and minerals available. Left to right: Ultima Replenisher variety pack, NutriBiotic Essential Electrolytes, and Liquid IV in passion fruit. Photo courtesy Mike Unger.
HOW WE TESTED
Lastly, we purchased our top picks to determine harder-to-research aspects of electrolyte powder, such as texture, mix-ability, and taste.
To test how the top picks helped us perform better in the desert and heat, we took the winners on hikes and backpacking trips to the following areas:
Three Sisters Falls and Cedar Creek Falls in Cleveland National Forest, both of which are so hot that there are almost daily search and rescue efforts to save folks who get sick from dehydration
Cuyamaca State Park near the California-Mexico border
Tahquitz Canyon near Palm Springs, CA
Murray Canyon near Palm Springs, CA
Big Sur on the California Coast
A thru-hike (800 miles) of the Arizona Trail
A thru-hike (750 miles) of the Oregon Desert Trail
AUTHOR’S EXPERTISE: WHY YOU SHOULD TRUST US
The author, Katie Gerber, on the Oregon Desert Trail, an 800-mile route through some of the driest, most water-less stretches of the state.
In the process of researching, I also drew from my training and experience. I am a nutritionist, a certified health coach, and an adventurer with a B.S. in Plant Molecular and Cellular Biology. I also hold a botanical medicine certificate and have taken courses in functional nutrition and culinary genomics. I have a passion for wellness backed by scientific research. I’m the co-author of Adventure Ready: A Hiker’s Guide to Planning, Training, and Resiliency.
Other stories by Katie Gerber
My clients are adventurers and athletes who are pushing their limits in extreme climates where hydration and electrolyte replenishment are essential to optimal performance, and even to survival. During my thru-hikes, including my most recent 2,900-mile walk on the Continental Divide Trail and the 800-mile Oregon Desert Trail, I’ve learned first-hand the importance of avoiding electrolyte imbalance by supplementing with a high-quality electrolyte replacement drink.
