Traditional sports drinks are great sources of electrolytes, but they also happen to be packed with sugar.
This is by design and can be helpful to sustain high levels of athletic performance, but it certainly isn’t keto diet approved. Lucky for you, if you are on the keto diet, there are plenty of alternatives to give you the electrolytes you want without the sugar you don’t.
In this article, we break down eight of the best keto electrolyte supplements so you can find the best option for you.
Table of Contents
Short Summary
- Electrolyte powder and other supplements help refill our body’s stores to maintain optimal electrolyte levels and hydration status.
- When looking for an electrolyte supplement, look at its ingredients and composition to pick a high-quality product.
- Discerning if and when to take an electrolyte supplement can help you achieve your goals and get the most bang for your buck.
Our Top Picks for the Best Keto Electrolytes
Note: Highlighted boxes in the table signify the scores below 5 or 4.
- Best Overall: Key Nutrients Electrolyte Recovery Plus
- Best for Improving Energy Levels: Transparent Labs Hydrate Rapid Electrolyte Replenisher
- Best Electrolyte Capsules: Codeage Keto Electrolytes – Capsules
- Best for Preventing Keto Flu Symptoms: Adapted Nutrition Keto K1000 Electrolyte Powder
- Best Caffeinated Electrolytes: Gainful Personalized Hydration
- Best Electrolyte with Vitamin D: Perfect Keto Daily Electrolytes Powder
- Best Tasting: Ultima Replenisher Electrolyte Mix
- Best Electrolyte Drops: Keto Chow Electrolyte Drops
Best Overall: Key Nutrients Electrolyte Recovery Plus
* Rated 4.9 out of 5 stars by 2,053 users on their official website
Overview
Key Nutrients offers a sugar-free keto electrolyte powder for energy, hydration, and keto diet support. This keto electrolyte powder contains six key electrolytes, 12 vitamins, and zero calories. It helps replenish essential keto electrolytes lost while on the keto diet and supports overall well-being.
Highlights
- Carbohydrate content: 0 grams
- Net weight: 360 grams
- Serving size: 1 scoop (4 grams)
- Servings per container: 90
- Ingredients:
- Calcium – 115 milligrams
- Phosphorus – 100 milligrams
- Magnesium – 100 milligrams
- Zinc – 2.9 milligrams
- Chloride – 170 milligrams
- Sodium – 110 milligrams
- Potassium – 250 milligrams
- Other ingredients: citric acid, natural lemon flavor, silica, and Rebaudioside A (organic stevia leaf extract)
- Health facts:
- No calories
- No sugar
- No caffeine
- No cholesterol
- Gluten-free
- Dairy-free
- Soy-free
- Tree nut-free
- Shellfish-free
- Available flavors: Lemonade, Cherry Pom, Raspberry, Blue Raspberry, Watermelon, Pink Lemonade, Strawberry Kiwi, and Orange
- Recommended use: Consume 2 hours before training with 16 ounces of water, 30 minutes before training with 8-12 ounces of water, and every 15 minutes during training with 4 ounces of water.
- Price: $34.99 for a single pack or $99.75 for a 3-pack
Customer Reviews
Check out Favorites and Finds’ review of Key Nutrients’ Electrolyte Recovery Plus on YouTube.
Bottom Line
Contains bioavailable minerals like taurine to support muscle function, endurance, and recovery while being naturally sweetened with stevia to prevent the stomach discomfort often associated with sugar. Key Nutrients’ Electrolyte Recovery Plus is a great product that offers a refreshing and sugar-free solution to stay energized and hydrated throughout the day. Users rave about its delicious flavors and report that it’s become an essential part of their daily routines.
Best for Improving Energy Levels: Transparent Labs Hydrate Rapid Electrolyte Replenisher
* Rated 4.6 out of 5 stars by 85 users on their official website
Overview
Transparent Labs Hydrate contains bioavailable minerals like taurine to support muscle function, endurance, and recovery while being naturally sweetened with stevia to prevent the stomach discomfort often associated with sugary beverages.
Highlights
- Carbohydrate content: 0 grams
- Net weight: 304 grams
- Serving size: 1 scoop (7.9 grams)
- Servings per container: 40
- Ingredients:
- Calcium (as Calcium Bisglycinate (TRAACS®), Di-Calcium Phosphate) – 84 milligrams
- Magnesium (as Aquamin™ Mg) – 50 milligrams
- Sodium (as Sodium Citrate, Himalayan Rock Salt) – 500 milligrams
- Potassium (as Potassium citrate, Potassium Chloride, Organic Coconut Water) – 250 milligrams
- Taurine – 1,000 milligrams
- Organic Coconut Water Powder – 500 milligrams
- Senactiv™ – 50 milligrams
- Health facts:
- Gluten-free
- Non-GMO
- No artificial sweeteners
- No artificial coloring
- No artificial preservatives
- Available flavors: Tropical Punch and Peach Mango
- Recommended use: As a dietary supplement, mix 1 scoop with 8-12 ounces of water 1-3 times per day.
- Price: $29.99, subscribe to save $3
Customer Reviews
Check out Dax Hale Endurance’s review of Transparent Labs Hydrate on YouTube.
Bottom Line
Transparent Labs Hydrate is a game-changer for staying hydrated, as it not only tastes amazing but also replenishes essential minerals and keto electrolytes. It’s a go-to choice for those enduring scorching summers or looking to power through intense workouts.
Best Electrolyte Capsules: Codeage Keto Electrolytes – Capsules
* Rated 4.9 out of 5 stars by 185 users on their official website
* Rated 4.4 out of 5 stars by 1,275 users on Amazon
Overview
Codeage Keto Electrolytes supplement offers a three-month supply of essential minerals like sodium, potassium, magnesium, and calcium, designed for optimal keto electrolyte supplementation to support a healthy keto diet and lifestyle with zero carbs and calories.
Highlights
- Carbohydrate content: 0 grams
- Contains: 180 electrolyte capsules
- Serving size: 2 electrolyte capsules
- Servings per container: 90
- Ingredients:
- Calcium – 99 milligrams
- Magnesium – 200 milligrams
- Sodium – 140 milligrams
- Chloride – 210 milligrams
- Potassium – 100 milligrams
- Other ingredients: methylcellulose capsule
- Recommended use: Adults take 2 electrolyte capsules daily with 8 ounces of water. If supplementing with Vitamin D, take Keto Electrolytes at the same time for added absorption.
- Price: $25.49, subscribe to save 15% and receive free shipping
Customer Reviews
Bottom Line
Codeage Keto Electrolytes supplement has become a must-have for many in the keto diet community, including satisfied customers who have reported feeling more alert and energetic while staying hydrated. Others even claim it’s helped manage pesky leg muscle cramps with ease.
Best for Preventing Keto Flu Symptoms: Adapted Nutrition Keto K1000 Electrolyte Powder
* Rated 5 out of 5 stars by 1 user on their official website
* Rated 4.3 out of 5 stars by 10,485 users on Amazon
Overview
Keto K1000 electrolyte powder is a high-potassium electrolyte supplement designed for hydration, energy, and combating the keto flu. Keto K1000 electrolyte powder offers 1,000 milligrams of potassium and a clean, non-GMO formula with no additives.
Highlights
- Carbohydrate content: 0 grams
- Net weight: 300 grams
- Serving size: 1 scoop (6 grams)
- Servings per container: 50
- Ingredients:
- Calcium – 75 milligrams
- Magnesium – 120 milligrams
- Chloride – 15 milligrams
- Sodium – 10 milligrams
- Potassium – 1000 milligrams
- Trace Mineral Complex – 100 milligrams
- Health facts:
- Zero calories
- Zero sugar
- Zero carbs
- No caffeine
- No junk ingredients
- No cholesterol
- Vegan Friendly
- Gluten-free
- Dairy-free
- Soy-free
- Egg-free
- Tree nut-free
- Shellfish-free
- Available flavors: Lemonade, Orange, Raspberry Lemon, Watermelon, and Unflavored
- Price: $33.96
Customer Reviews
Bottom Line
If you’re looking for an electrolyte product that helps prevent keto flu symptoms, boosts endurance, and provides a delicious, sugar-free hydration solution, the Keto K1000 electrolyte powder is perfect for you. Keto K1000 electrolyte powder is also one of the highest potassium keto electrolytes supplements available.
Best Caffeinated Electrolytes: Gainful Personalized Hydration
* Rated 4.7 out of 5 stars by 949 users on their official website
* Rated 4.5 out of 5 stars by 38,670 users on Amazon
Overview
This product offers a high-performance hydration formula with four keto electrolytes and cane sugar for faster hydration. The keto electrolyte powder comes in convenient single-serve packs. They also offer a caffeinated option with 150 milligrams of caffeine and 250 milligrams of L-Theanine for clean energy.
Highlights
- Carbohydrate content: 3 grams per serving
- Net weight: 168 grams
- Serving size: 1 pack (7.7 grams)
- Servings per container: 21 convenient single-serve packs
- Ingredients:
- Magnesium – 150 milligrams
- Sodium – 300 milligrams
- Calcium – 50 milligrams
- Potassium – 150 milligrams
- Health facts:
- Non-GMO
- 100% plant-based
- No artificial flavors
- No artificial colors
- No artificial sweeteners
- Available flavors: Tropical Mango, Lemon-Lime, and Strawberry Lemonade
- Recommended use: Add to 8-16 ounces of water, suitable for use throughout the day.
- Price: starting at $30 for 21 servings
Customer Reviews
Bottom Line
Gainful Personalized Hydration has plant-based, non-GMO ingredients and a variety of refreshing flavors, providing a clean, natural, and customizable hydration solution for individuals seeking an energy boost without artificial additives.
Best Electrolyte with Vitamin D: Perfect Keto Daily Electrolytes Powder
* Rated 4.7 out of 5 stars by 623 users on their official website
* Rated 4.4 out of 5 stars by 1,345 users on Amazon
Overview
Daily Electrolytes is a doctor-formulated electrolyte supplement with a 4:2:1:1 ratio of essential electrolytes designed to support hydration, nutrient absorption, and immune function while following the keto diet.
Highlights
- Carbohydrate content: 0 grams
- Net weight: 272 grams
- Serving size: 1 scoop (6.7 grams)
- Servings per container: 45
- Ingredients:
- Vitamin D – 25 micrograms
- Magnesium – 250 milligrams
- Sodium – 240 milligrams
- Chloride – 365 milligrams
- Potassium – 600 milligrams
- Other ingredients: citric acid, natural flavors, malic acid, calcium silicate, beet juice powder, stevia leaf extract
- Health facts:
- Gluten-free
- Available flavors: Pink Lemonade and Black Cherry
- Recommended use:
- Morning: add a scoop to a glass of water and hydrate before your morning coffee
- Workout: replenish keto electrolytes after a workout
- Starting keto: combat ‘keto flu’ symptoms like nausea, fatigue, constipation, and muscle cramps
- Evening: relax with magnesium before bed
- Price: $37.99, subscribe to save 20%
Customer Reviews
Bottom Line
This contains 125 percent of the daily value for vitamin D but has no calories or sugar. It helps alleviate keto diet flu symptoms, enhances exercise performance, and maintains the delicate balance of water and electrolytes needed for optimal health.
Best Tasting: Ultima Replenisher Electrolyte Mix
* Rated 4.6 out of 5 stars by 4,069 users on Amazon
Overview
Ultima Replenisher is a clean and delicious keto electrolyte powder that supports optimal hydration with six essential keto electrolytes and trace minerals. It’s suitable for everyone, from athletes to individuals with various dietary needs. Ultima contains no synthetic colors, flavors, or sweeteners, which makes it a healthy alternative to sugary electrolyte drinks.
Highlights
- Carbohydrate content: 0 grams
- Net weight: 68 grams grams
- Serving size: 1 scoop or keto electrolyte powder stick pack
- Servings per container: 20 keto electrolyte powder stick packs
- Ingredients:
- Sodium – 55 milligrams
- Potassium – 250 milligrams
- Magnesium – 100 milligrams
- Chloride – 78 milligrams
- Calcium – 65 milligrams
- Health facts:
- Vegan
- Non-GMO
- Keto friendly
- Paleo friendly
- Caffeine-free
- Sugar-free
- Available flavors: Blue Raspberry, Passionfruit, Lemonade, Orange, Raspberry, Grape, Cherry Pomegranate, Pink Lemonade, Watermelon, Mocktini, and Tropical Variety
- Recommended use: Enjoy hot or cold, or add keto electrolyte powder stick packs to sparkling water to create a healthy soda alternative.
- Price: $20.99, subscribe to save 10%
Customer Reviews
Bottom Line
Ultima is highly regarded for its pleasant flavors and its ability to dissolve easily in water, making it an ideal option for those with sensitive stomachs or anyone seeking a delicious and clean electrolyte supplement. The variety pack is also great because you get five different flavors to test. The keto electrolyte powder stick packs are also perfect for on-the-go electrolyte replenishment.
Best Electrolyte Drops: Keto Chow Electrolyte Drops
* Rated 4.8 out of 5 stars by 1,782 users on their official website
* Rated 4.5 out of 5 stars by 8,129 users on Amazon
Overview
Keto Chow Electrolyte Drops and Capsules, sourced from Utah’s Great Salt Lake, provide pure, bioavailable minerals without added sugars, calories, caffeine, or artificial ingredients.
Highlights
- Carbohydrate content: 0 grams
- Contains: 120 milliliters
- Serving size: 1 milliliter (⅕ teaspoon)
- Servings per container: 120
- Ingredients:
- Sodium – 125 milligrams
- Potassium – 130 milligrams
- Magnesium – 45 milligrams
- Chloride – 390 milligrams
- Health facts:
- No added sugar
- Vegan
- Gluten-free
- Non-GMO
- Recommended use: Although Keto Chow Electrolytes can be taken daily, it is suggested to take them as a spot treatment when needed after a workout, carb withdrawals, when traveling, afternoon slump, or after a party.
- Price: $13, subscribe to save 10%
Customer Reviews
Bottom Line
With a clean, high-quality formula and rave reviews for taste and effectiveness, Keto Chow Electrolytes are perfect for mixing in water, coffee, or other daily hydration choices. However, some keto dieters do complain about how salty it makes their electrolyte drinks taste, so if you’re not a fan of salt, Keto Chow Electrolytes might not be the nutritional supplement for you.
What Are Electrolytes?
Electrolytes are electrically charged minerals that help regulate fluid balance within our bodies. They also aid in fluid retention and nerve and muscle function.
Important electrolytes include:
- Sodium
- Potassium
- Phosphorus
- Calcium
- Chloride
- Magnesium
Functions of Electrolytes
As we just mentioned, electrolytes influence our hydration levels by balancing the fluid both inside and between our cells. This works to maintain fluid balance throughout our bodies. Electrolytes also control our internal pH, muscle contraction, and other body processes.
At times, our bodies may have an oversupply of some electrolytes and/or an under supply of others. This is referred to as electrolyte imbalances and often occurs when we lose a large amount of electrolytes and/or fluids from activities like strenuous exercise, vomiting, or diarrhea.
If we are diligent about consuming electrolytes regularly and replenishing electrolytes we lose, we can maintain a healthy hydration status and optimal electrolyte levels constantly.
Sources of Electrolytes
Electrolytes are found in many common healthy foods. Some of the most notable include avocados, tomatoes, leafy greens, nuts, seeds, meat, and fish. Consuming these foods as part of a well-balanced diet will help ensure your electrolyte intake is adequate, even without supplementing.
An electrolyte supplement provides our bodies with concentrated doses of electrolyte minerals. Electrolyte powders, tablets, and drinks can be used to efficiently replace essential electrolytes when we lose large amounts quickly.
Are Electrolyte Supplements Keto?
Electrolytes themselves are keto, but electrolyte supplements are often more than just electrotype minerals.
So are electrolyte supplements keto? The short answer here is that some are, but many are not. Like we touched on at the beginning of this article, traditional electrolyte-filled sports drinks are packed with sugar and do not fit the keto diet’s low carbohydrate criteria. However, many keto diet-friendly alternatives exist, as outlined above.
Factors to Consider When Choosing a Keto Electrolyte Supplement
We did a deep dive into eight of the top electrolyte supplements for the keto diet above. However, if you are curious about other options, you can use the following criteria to do some evaluating on your own.
Carbohydrate Content
If you follow a keto diet, you know that managing your carbohydrate intake is key. To ensure the electrolyte supplement you are evaluating is keto diet-friendly, check both the carbohydrate content and ingredients list for sugar and other carbohydrate-containing ingredients.
Ingredient Quality
Just like with food, the quality of the ingredients in your supplements is important. In fact, supplements are less regulated than food so this is absolutely something to be very aware of.
When looking at keto electrolyte supplement options, try to find one that is third-party tested for quality and purity. This is a great way to ensure you are choosing the highest-quality supplement.
Serving Size and Electrolyte Composition
You want to be sure you are getting a healthy dose of electrolytes in each serving of your supplement. Evaluating the quantity of electrolytes in each serving is crucial to making sure the electrolyte supplement will actually be effective.
Many electrolyte supplements, even those we discussed above, vary greatly in serving size suggestion and electrolyte composition. When you are researching options, be sure to compare one serving to one serving to make your most educated choice.
Brand Reputation and Certifications
Like we mentioned previously, supplements are less regulated than food, so choosing a brand you can trust is important. Certifications are another clear marker of a solid reputation and quality product. Look for NSF Certified for Sport, Informed Sport, and/or Informed Choice Certified, which all signify a pure, high-quality product.
How to Use An Electrolyte Supplement
An electrolyte supplement provides a concentrated dose of these essential minerals to replenish those lost from exercise, illness, or another cause. These supplements should be used when you need a large dose of electrolytes to quickly and efficiently refuel your body.
Tough workouts call for electrolytes. They can be used before, during, or after training. However, some experts recommend drinking 6-12 fluid ounces every 10-15 minutes through exercise to get the maximum benefit from your electrolyte supplement. Using an electrolyte supplement to replace the electrolytes you have lost is particularly important when your training lasts longer than 70 minutes.
Pros and Cons of Electrolyte Supplementation
All supplements have both pros and cons. Electrolyte supplements are no different. Knowing both can help you make the most informed choice for you and your body.
Pros
Electrolyte powder supplements are great for quickly replenishing electrolytes that you have sweat out. When you lose these minerals, it’s best to replace depleted electrolytes ASAP, and an electrolyte supplement helps you do so efficiently.
Additionally, electrolyte supplements are often flavored and enjoyable to drink. This may help you drink more water throughout the day.
Cons
Electrolyte supplements are often high in sodium, which is important if you are losing sodium. However, the high sodium levels can elevate your blood pressure, especially if you already have concerns about your blood pressure.
Additionally, many keto diet-friendly electrolyte supplements are sweetened with artificial sweeteners like sucralose instead of sugar. While this allows you to enjoy them while remaining in ketosis, some believe artificial sweeteners can be detrimental to our health.
Summary: Best Electrolytes for Keto
Keto diet-friendly electrolyte supplements offer many benefits to active individuals. Finding the best electrolyte supplement for you personally can ensure you get the maximum benefit from the product and the most bang for your buck.
You may want to try one of the eight products we discussed, or use our criteria to evaluate other options. Either way, we hope you find the best option for you.
One final note, as with any nutritional supplement, it is best to discuss how it will fit into your daily routine with your doctor, dietitian, or other health professional.
FAQ
Can I drink electrolytes every day on the keto diet?
In general, yes. However, this depends greatly on your personal electrolyte needs, which is largely tied to your activity level. For individuals who live an active lifestyle and are losing electrolytes regularly, it is safe to drink electrolytes daily to replace those you are losing. In fact, this can help both maintain electrolyte balance and maintain proper hydration for keto dieters.
It is also crucial to be mindful of your total electrolyte consumption if you need to limit your electrolyte consumption for any reason. For example, you may need to lower your sodium intake because you have high blood pressure.
What are the symptoms of low electrolytes or electrolyte imbalance?
Symptoms of low electrolytes and electrolyte imbalances include:
- Fatigue
- Headache
- Confusion
- Irregular heartbeat
- Muscle cramps
- Nausea
- Vomiting
- Diarrhea
An electrolyte beverage can help replenish electrolytes and reverse electrolyte imbalances quickly to restore optimal electrolyte balance and ensure optimal health.
