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Electrolyte powders are marketed to everyone, from marathon runners to office workers. They can be useful in the right situation, but plain water and a normal diet are enough for most people most of the time. This guide explains what electrolytes do, who may benefit and how to pick a good electrolyte powder without paying for marketing.
What are electrolytes?
Electrolytes are minerals such as sodium, potassium, magnesium and calcium that help your body balance fluids and support muscle and nerve function. You lose some, especially sodium, when you sweat.
Who might benefit?
- People doing long or intense workouts, especially in the heat
- Heavy sweaters or salty sweaters
- Endurance athletes training for more than about an hour
- People recovering from stomach illness, if a doctor agrees
For short, light workouts, water is usually enough. If you eat a normal diet, you probably get plenty of electrolytes from food.
What to look for
| Feature | What to look for |
|---|---|
| Sodium | Check the amount. Some products have very high sodium, which may not suit people with high blood pressure |
| Potassium and magnesium | Useful in moderate amounts |
| Sugar | Choose low or no sugar unless you need quick carbohydrates for long exercise |
| Sweeteners | Check for ingredients you dislike or react to |
| Third-party testing | A plus for quality assurance |
| Price per serving | Compare cost per packet or scoop |
Electrolyte powder options to compare
We have not tested these. Check labels for sodium and sugar, and read recent reviews.
Sugar-free electrolyte powders
A common choice for everyday hydration without extra sugar. Compare sodium levels.
- Deliciously Refreshing Lemonade – Our bodies need more than just water to get pumped up, and an electrolytes powder is t…
- Loaded with Key Nutrients – Refuel with our Lemonade electrolyte powder, powered by 6 key electrolytes, including magnes…
- Combat Dehydration – When you sweat, you lose electrolytes: the minerals that keep you energized. And even too much drin…
Liquid I.V.-style hydration mixes
Packets that include sugar to help absorption. Better for heavy sweating than casual use.
- HYDRATION MIX: A great-tasting, non-GMO electrolyte drink mix that delivers hydration faster than water alone.
- GREAT TASTE: Lemon Lime flavor is zesty and bright, with a punch of citrus tang and a perfectly balanced, light acidity.
- SCIENCE-BACKED FORMULA: Powered by LIV HYDRASCIENCE, Liquid I.V. is designed with an optimized ratio of electrolytes and…
Variety-flavor electrolyte mixes
A low-sugar mix with a range of electrolytes and many flavors. Check the sodium amount on the label, especially if you have blood pressure concerns.
- Balanced daily hydration: Ultima electrolyte powder packets deliver daily hydration with all 6 electrolytes—magnesium, c…
- Flavor you’ll love: This Ultima Variety pack electrolyte drink mix is made with delicious fruit flavors and lightly swee…
- What’s inside: Lemonade, Grape, Raspberry, Cherry Pomegranate and Orange Ultima electrolyte packets; gluten and sugar fr…
Electrolyte tablets
Easy to carry and dissolve in a bottle of water. A good option for running or hiking.
- HYDRATION MADE FOR YOUR ACTIVE LIFE: Nuun Sport electrolyte tablets offer a perfect sports drink for daily use, includin…
- 5 ESSENTIAL ELECTROLYTES: Nuun Sport replaces the electrolytes your body sweats out during exercise to help you stay hyd…
- VEGAN, NON-GMO, AND 1g OF SUGAR: These hydration tablets are made with clean*, plant-based ingredients, are gluten free,…
Safety
- Do not use electrolyte products as a substitute for medical care.
- If you have kidney disease, heart conditions or high blood pressure, ask your doctor before using high-sodium products.
- Do not overdo it. More is not better.
Frequently asked questions
Do I need electrolytes every day?
Most people do not. They are most useful during long, hot or very sweaty activity.
Are electrolyte powders better than sports drinks?
They can contain less sugar. Which is better depends on your activity and goals.
Can I make my own?
Yes. A pinch of salt, citrus juice and a little honey in water works for some people, but follow medical advice if you have health conditions.
Prices, availability and product details change often. Always check the current listing on Amazon before you buy.
Keep going
This article is for general information and is not medical advice. If you have a medical condition, take medication or are pregnant, talk to a doctor or registered dietitian before changing your diet or taking supplements.