What is The Best Drink to Replace Electrolytes? Our 8 picks

As a dietitian, I’m frequently asked about the best ways to replenish electrolytes and stay properly hydrated. With the popularity of electrolyte powders rising, knowing if you actually need one can be confusing. 

While water will always be my first recommendation, there are situations in which electrolyte sports drinks can be beneficial. If you engage in strenuous physical activity, live in hot climates, or have increased electrolyte needs due to illness, these powders and drinks can be beneficial for replenishing electrolytes.

Personally, when I discovered I had low cortisol levels and adrenal insufficiency, incorporating electrolyte drinks into my daily routine played a crucial role in supporting my recovery. 

I scoured the market for every available option in order to bring you the most current information. When choosing my top picks, I considered criteria such as electrolyte balance, ingredients, reviews, brand reputation, and third-party certifications. 

Since not everyone is looking for both electrolytes and carbohydrates in their sports drinks, I wanted to include a few lower-sugar options. Do keep in mind that if you are engaging in strenuous exercise or activities, especially in hot conditions, choosing electrolyte powders or sports drinks with carbohydrates can help you rehydrate faster and improve athletic performance. If you prefer low or no-sugar electrolyte sports drinks, make sure to replenish with food afterward.

So, let’s get to it!

Best Low Sugar: LMNT Electrolyte Drink Mix

Key Benefits

• Form: Powder, single serving
• Electrolytes:
  • Sodium (1000mg/43%)
  • Potassium (200mg/4%)
  • Magnesium (60mg/15%)
• Additional Ingredients: None
• Carbs (g): 0-2
• Sweetener(s): Stevia
• Flavors:
  • Raspberry
  • Watermelon
  • Grapefruit
  • Citrus
  • Orange
  • Chocolate
  • Mango Chili
  • Raw Unflavored
• Certifications: No. LMNT claims they are not NSF Certified because they are considered a “beverage, not a supplement.” Yet, other comparable brands on this list (DripDrop, Gnarly) are NSF Certified.  
• Price Per Serving: $1.50 for 30-count box or $1.30 with subscribe and save 

LMNT is an excellent choice for before or after light to moderate physical activity lasting 60 minutes or less, especially if you tend to sweat a lot or if you’ve been in hot conditions. These keto-friendly packets don’t contain carbohydrates, making them ideal for mixing into your drink and slowly sipping throughout the day. 

This is the brand I find myself going back to when I’m looking for a hydration boost. Once I began adding ½-1 packet to my water when I felt my body needed fluid and electrolyte balance, I noticed increased energy levels, more effective workouts, and better sleep. There is a nice variety of flavors with raspberry and watermelon being my top picks. Each packet contains 1,000 milligrams of sodium, which is the highest of any on this list and of most electrolyte sports drinks on the market. 

The high sodium content makes LMNT a valuable option if you’re experiencing dehydration due to significant fluid loss from sweating or tend to require higher amounts of sodium. Keep in mind, these may not be the best option for those who experience high blood pressure or have been told to maintain a low sodium diet by their physician or health care provider. 

Pros:

• Keto friendly 
• Clean ingredients
• Variety of flavors
• No added sugar 

Cons:

• Higher sodium not for everyone, especially salt-sensitive individuals with high blood pressure
• Salty taste not for everyone
• Stevia can cause GI upset in some individuals
• Low in potassium, no calcium

Best For Travel: Liquid I.V. Hydration Multiplier

Key Benefits

• Form: Powder, single serving
• Electrolytes:
  • Sodium (500-510mg/22%)
  • Potassium (370-380mg/8%)
• Additional Ingredients: B Vitamins (Niacin, B6, B12, Pantothenic Acid), Vitamin C
• Carbs (g): 11-12
• Sweetener(s): Cane sugar and stevia; allulose and stevia in sugar-free formulation
• Flavors:
  • Guava
  • Tangerine
  • Watermelon
  • Passion Fruit
  • Strawberry
  • Pina Colada
  • Acai Berry
  • Seaberry
  • Golden Cherry
  • Lemon Lime
  • White Peach (zero sugar)
  • Lemon Lime (zero sugar)
  • Green Grape (zero sugar)
• Certifications: No
• Price Per Serving: $1.56 for 16, 32 or 48-count bag or $1.20 with subscribe and save

Liquid I.V. contains a moderate amount of carbohydrates and sugars which can be beneficial for a slight energy boost. Keep in mind, carbohydrates serve a purpose, aiding in the absorption of electrolytes and maintaining hydration more effectively than those electrolyte sports drinks without carbohydrates. One packet has 510 milligrams of sodium, 380 milligrams of potassium, and 12 grams of carbohydrates. This is a good amount to consume before moderate physical activity or to sip on throughout the whole day, as opposed to powders or electrolyte-infused drinks meant to be used before or during higher intensity exercise, like Tailwind, Skratch, or Gnarly mentioned in this article.

I keep this powder on hand as it’s especially beneficial for moderate exercise, busy travel days, or hectic work days when I check the clock, it’s 5pm, and I have yet to consume water—we’ve all been there, even dietitians! I do find the flavors can be quite sweet, but there are so many to choose from, so you are bound to find one that you like.

Pros:

• Added vitamins
• New sugar-free formulation using natural sweetener allulose 
• Variety of flavors
• Student discount available

Cons:

• Stevia can cause GI upset in some individuals
• Allulose can cause GI upset in some individuals
• Flavors are quite sweet per reviews and personal experience 
• No calcium or magnesium

Best With Immune Support: DripDrop

Key Benefits

• Form: Powder, single serving
• Electrolytes:
  • Sodium (330mg/14%)
  • Potassium (185mg/4%)
  • Magnesium (39mg/10%)
• Additional Ingredients: Zinc, Vitamin C
• Carbs (g): 9 
• Sweetener(s): Sucrose, fructose, dextrose, and sucralose; sucralose in sugar-free formulation
• Flavors:
  • Berry
  • Watermelon
  • Lemon
  • Orange
  • Fruit Punch
  • Concord Grape
  • Lemon Lime (zero sugar)
  • Passion Fruit (zero sugar)
• Certifications: NSF Certified
• Price Per Serving: $1.12 for 32-count bag or $0.84 for subscribe and save option

Each single-serve packet of DripDrop contains 330 milligrams of sodium and 9 grams of carbohydrates, primarily from sugar and fructose. These moderate amounts are suitable to replenish sodium lost after a lower to moderate intensity workout such as a 3-5 mile run (remember to refuel with a carbohydrate-rich snack or meal as well), or those looking for an extra hydration boost with the added benefit of immune-supporting Zinc and Vitamin C.

Pros:

• Developed by a physician 
• Variety of flavors
• Vitamin C and Zinc for immune support
• Discount for healthcare professionals
• NSF Certified 

Cons:

• Regular and sugar free formula contains sucralose 
• Artificial sweetener (sucralose) but not known to cause GI upset like stevia
• Low in potassium, no calcium

Best Clean Ingredients: Cure

Key Benefits

• Form: Powder, single serving
• Electrolytes:
  • Sodium (240/10%)
  • Potassium (300-350mg/6%)
• Additional Ingredients: None
• Carbs (g): 6
• Sweetener(s): Stevia and monk fruit extract
• Flavors:
  • Berry Pomegranate
  • Grapefruit
  • Lemonade
  • Ginger Turmeric
  • Watermelon
  • Lime
  • Orange
  • Strawberry Kiwi
• Certifications: Non-GMO Project Verified
• Price Per Serving: $1.47 for 28-count bag or $1.18 with subscribe and save option

Cure made the list for its impressive use of clean ingredients. What sets Cure apart is its substitution of all synthetic ingredients with natural, plant-based alternatives. Formulated based on the World Health Organization’s Oral Rehydration Solution (ORS), organic coconut water and Himalayan salt are used instead of sugar and artificial ingredients. Each flavor is sweetened with stevia and comes in 14 or 28 serving boxes.

Pros:

• Clean, plant-based ingredients with no artificial flavors, colors, or fillers
• FSA/HSA accepted
• Flavor variety 
• Rewards program

Cons:

• Lower overall in electrolytes 
• Stevia can cause GI upset in some individuals
• No magnesium or calcium

Best For High Intensity Exercise: Skratch Labs Sport Hydration Drink Mix

Key Benefits

• Form: Powder, resealable bulk bag or single serve 
• Electrolytes:
  • Sodium (380mg/16%)
  • Potassium (39mg/0%)
  • Magnesium (39mg/10%)
  • Calcium (43mg/4%)
• Additional Ingredients: Vitamin C
• Carbs (g): 20
• Sweetener(s): Cane sugar (sucrose), dextrose
• Flavors:
  • Lemon Lime
  • Pineapple
  • Strawberry Lemonade
  • Orange
  • Fruit Punch
  • Raspberry Limeade (contains caffeine)
• Certifications: Non-GMO Project Verified. While their electrolyte supplements are not third-party tested, Skratch Labs is a food company, so their products are regulated by the FDA guidelines.
• Price Per Serving: $0.91 for 60-serve resealable bag

This product is designed for those who participate in moderate to higher intensity or endurance exercises. The added sugar in Skratch Labs’ mix provides energy for extended physical activity and assists in retaining fluids, aiding faster rehydration. This mix boasts a higher carbohydrate content, perfect for replenishing glycogen stores depleted during endurance activities like longer run days. With 20 grams of carbohydrates per serving, Skratch proves itself an ideal choice for mid-run fueling or a speedy post-run recovery to balance electrolyte levels. 

I love the simple ingredients in this product, sweetened with simple sugars (no artificial or alternative sweeteners) and flavored with lemon and lime juice. The natural sweeteners mean less chance for gastrointestinal discomfort. However, it’s worth noting that the powder form may not be the most convenient option during a run.

Pros:

• No artificial flavors or colors; sweetened with fruit juice/natural sugars—less chance for GI distress
• Moderate carbohydrates good for moderate to intense physical activities 
• Rewards program

Cons:

• Some report difficulty with mixing the powder into liquid
• Low in potassium and calcium

Best Tablet: Nuun Sport Electrolyte Drink Tablets

Key Benefits

• Form: Individual tablets
• Electrolytes:
  • Sodium (300mg/13%)
  • Potassium (150mg/3%)
  • Magnesium (25mg/6%)
  • Calcium (13mg/1%)
• Additional Ingredients: Some flavors contain caffeine
• Carbs (g): 4
• Sweetener(s): Stevia, dextrose
• Flavors:
  • Citrus
  • Fruit Punch
  • Lemon Lime
  • Grape
  • Strawberry Lemonade
  • Orange
  • Tri-Berry
  • Tropical
  • Watermelon
  • Cherry Limeade (contains caffeine)
  • Fresh Lime (contains caffeine)
  • Mango Orange (contains caffeine)
  • Wild Berry (contains caffeine)
• Certifications: Informed Sport Certified, Non-GMO Project Verified 
• Price Per Serving: $0.75 per 10 tablet tube or $0.64 with subscribe and save option

Better for low intensity exercise lasting under one hour when extra carbohydrates aren’t necessary, Nuun electrolyte tablets come in 13 flavors—9 non-caffeinated and 4 caffeinated. The caffeinated tablets provide 40 milligrams of caffeine from organic green tea extract. Caffeine is a popular performance enhancer and has been shown to help improve both cognitive and physical performance during exercise. However, it should be noted that most benefits of caffeine are found with doses higher than the dose in these tablets.

Nuun tablets dissolve in water, producing a fizzy drink. While this may be refreshing after exercising, note that it might prove uncomfortable to drink mid-exercise. They can also be difficult to fit into your water bottle depending on the size. From personal experience, I prefer the ease of single serve packets, but I do pick up these electrolyte tablets for traveling as ten tablets to a compact tube guarantees I won’t lose them!

Pros:

• Low sugar
• Portable, travel-friendly
• Low cost per serving
• Large variety of flavors, some with caffeine
• Loyalty program
• Informed Sport Certified

Cons:

• Stevia can cause GI upset in some individuals
• Fizziness may be uncomfortable during workouts
• Tablets difficult to fit in all bottles
• Reviews note some difficulty dissolving
• Low in potassium and calcium
• Magnesium is in the less bioavailable form, magnesium oxide

Best For Endurance Sports: Tailwind Endurance Fuel

Key Benefits

• Form: Powder, resealable bulk bag or single serve
• Electrolytes:
  • Sodium (310mg/13%)
  • Potassium (90mg/2%)
  • Magnesium (12mg/2%)
  • Calcium (27mg/2%)
• Additional Ingredients: Some flavors contain caffeine
• Carbs (g): 25
• Sweetener(s): Cane sugar (sucrose), dextrose
• Flavors:
  • Mandarin
  • Lemon
  • Berry
  • Unflavored
  • Matcha (contains caffeine)
  • Cola (contains caffeine)
  • Raspberry (contains caffeine)
  • Tropical (contains caffeine)
• Certifications: No
• Price Per Serving: $0.80 per 50-serve resealable bag

If you’re an athlete seeking to enhance your performance, caffeine is a solid option. Numerous studies have shown that consuming moderate amounts of caffeine prior to exercise can improve your athletic abilities. Ingesting about 2–6 mg/kg body weight before exercise is the sweet spot for improving endurance, strength, and power in high-intensity sports activities. 

While Tailwind’s Endurance Fuel contains only 35 milligrams of caffeine per scoop, it is suggested that an endurance athlete consumes 3 scoops which may provide enough caffeine to promote moderate positive benefits. The recommended dosage is 2-3 scoops in 24 ounces of fluid per hour of exercise for long endurance workouts or 1-2 scoops for shorter workouts. The quick-absorbing carbohydrates, added boost from caffeine, and rehydration from electrolytes is a good choice for any athlete looking to perform at their best. 

Pros:

• No artificial sweeteners
• Natural sugars—less chance for GI distress
• Variety of flavors, some with caffeine
• Higher carbohydrates good for endurance events
• Rewards program

Cons:

• Higher calorie content (100 calories per scoop) may not make sense for everyone
• Low in potassium, magnesium, calcium
• Magnesium is in the less bioavailable form, magnesium oxide
• Large serving size needed (3 scoops) for endurance athletes

Best NSF Certified for Sport: Gnarly Nutrition Hydrate

Key Benefits

• Form: Powder, resealable bulk bag or single serve travel packs
• Electrolytes:
  • Sodium (250mg/11%)
  • Potassium (100mg/2%)
  • Magnesium (90mg/21%)
  • Calcium (125mg/10%)
  • Chloride (135mg/6%)
• Additional Ingredients: B Vitamins (Folic Acid, B6, Niacin, Riboflavin, B12)
• Carbs (g): 7
• Sweetener: Cane sugar, stevia
• Flavors:
  • Raspberry
  • Orange Pineapple
  • Ruby Red Grapefruit
• Certifications: NSF Certified; NSF Certified for Sport (Orange Pineapple)
• Price Per Serving: $0.68 per 40-serve resealable bag or $0.62 with subscribe and save option

If you’re a competitive athlete, it’s advisable to opt for electrolyte sports drinks that undergo third-party testing for purity and potency, preferably by a reputable testing organization. Gnarly Nutrition’s Hydrate electrolyte powder has obtained NSF Certified for Sport certification, assuring you that it is free from prohibited substances.

Gnarly’s electrolyte powder contains a moderate amount of sodium at 250 milligrams per scoop, which is less than many on the list, and 7 grams of carbohydrates (with 4 grams of added sugar). While the addition of B vitamins and the variety of electrolytes (the most of any on my list) is impressive, it is good to keep in mind that the sodium amount is likely not adequate for those engaging in high-intensity training. For prolonged exercise lasting over an hour, you would need to consume more than one serving to help replace lost electrolytes and maintain hydration.

Pros:

• Contains five electrolytes and five B vitamins
• NSF Certified; Orange Pineapple flavor is NSF Certified for Sport

Cons:

• Only three flavors to choose from
• Stevia can cause GI upset in some individuals
• Lower in potassium and sodium

What are Electrolytes?

Electrolytes are minerals that serve as vital regulators for several critical functions in the human body, including ensuring proper hydration, enabling muscle contractions and nerve communication, and maintenance of the body’s pH balance. 

Sodium, potassium, magnesium, calcium, phosphorus, chloride, and bicarbonate are all electrolytes. Typically, you can replenish electrolytes naturally lost by consuming a diet rich in minerals.

However, in certain situations such as intense exercise, you can lose more electrolytes and incorporating electrolyte drinks into your routine can help in replacing electrolytes and restoring energy.

Benefits of Electrolyte Sports Drinks

There are a number of benefits associated with consuming electrolyte drinks or powders. 

Hydration/Rehydration

While water will always be the first choice for hydration, in cases of significant electrolyte loss, dehydration remains a concern and consuming electrolyte drinks can help replenish electrolytes and prevent dehydration more effectively. This is especially important after strenuous physical activity or in hot and humid conditions when you lose a significant amount of sweat. 

Cellular Health

Electrolytes are critical in cellular health as they help with cellular hydration by maintaining fluid pressure inside cells and a balanced pH outside of cells. 

Illness

When we are sick and losing fluids through diarrhea and vomiting, electrolyte drinks can be especially beneficial especially if you are having difficulty consuming solid foods or have a low appetite. 

Enhanced Athletic Performance & Recovery

Individuals engaging in strenuous activities may benefit from electrolyte drinks, as they can enhance endurance and performance by maintaining electrolyte levels and hydration. The American College of Sports Medicine recommends drinking water and/or electrolyte supplements during exercise to avoid large changes in hydration levels and to maintain a balance of electrolytes. The National Athletic Trainers Association recommends electrolyte supplementation for those engaging in intense exercise for greater than one hour at a time or in areas of excessive heat. 

Additionally, many electrolyte drinks contain carbohydrates, which provide a quick source of energy during physical activity and are especially helpful during prolonged exercise. Finally, they can also help prevent muscle cramps and spasms during or after a workout by supplying the necessary minerals that support proper muscle function.

Note that the American College of Sports Medicine (ACSM) 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), which can be life-threatening. 

Mental Clarity

Dehydration can lead to a range of cognitive impairments, including reduced alertness, difficulty concentrating, and memory problems. Various studies have demonstrated the link between healthy cognitive function and proper hydration. Incorporating electrolyte drinks may help maintain mood and cognitive functions.

Buying Guide: How to Choose An Electrolyte Drink

Electrolytes

As sodium is the predominant electrolyte lost in sweat, it should be the starting point when looking for an electrolyte drink. You might opt for a higher or lower sodium option and then see which other electrolytes are added (usually potassium, magnesium, calcium, or a combination of two or three) depending on your hydration needs.

Added Sugar & Carbs

Many sports drinks contain added sugar and carbohydrates which are used for both enhanced flavor and to provide a quick source of energy. If you’re looking for a commercial electrolyte drink for intense physical activity, you may opt for a product with a moderate to high carbohydrate content. But if you just want added hydration support after a lower intensity workout, added sugar and carbohydrates are not usually necessary.

Other Added Ingredients

Caffeine, vitamins, minerals, antioxidants, natural or artificial sweeteners, colors, and flavors can all be found in many popular electrolyte drinks on the market. Consider the added ingredients and if they may be beneficial to you—or not—when choosing your electrolyte-rich beverage.

Form

Electrolyte beverages come in many forms, with powders and tablets being very popular. Picking which is the most convenient for your personal needs and lifestyle is important.

Third-Party Certification

If an electrolyte supplement is not third-party certified, it doesn’t necessarily mean it’s not a safe product. However, there is no way to be confident that it IS safe or effective. You can avoid this ambiguity by choosing a supplement that has been tested and certified for its quality and safety. 

Electrolyte Drink Dosing and Interactions

When considering an electrolyte drink, first make sure they do not interact with any medications that you take. Factoring in health conditions, such as hypertension and kidney disease, is crucial before consuming any electrolyte drink or supplement. 

The best way to identify electrolyte needs is to start with the Dietary Reference Intakes:

• Sodium: 2,300 mg/day (Upper Limit)
• Potassium: 4,700 mg/day (Adequate Intake)
• Magnesium: 3,500 mg/day (Upper Limit from supplements only)
• Chloride: 3,600 mg/day (Upper Limit)
• Calcium: 1,000 mg/day 
• Phosphorus: 700 mg/day (Recommended Dietary Allowance)

The above electrolytes should typically be  met by the foods that we eat in most situations. The more balanced your diet, the more likely that your electrolyte levels are adequate and optimally balanced. There are instances when electrolyte drinks may be beneficial:

• Intense exercise lasting greater than one hour
• Imbalanced diet lacking nutrient variety
• Altitude acclimation 
• Major fluid loss from illness
• Physical activity or exercise in heat

So, how many electrolytes should be in your supplement? Just as in any area of nutrition, there is no universal standard “best practice”. Context is key and each person is unique. If you are unsure about what your needs are, consulting with a registered dietitian can be beneficial to identify your unique requirements.

Best Electrolyte Drink Frequently Asked Questions