Best Electrolyte Drinks for Hydration (2024): Elevating H2O to H2-wOah

Electrolyte drinks seem to be all the rage nowadays. While we typically consume enough electrolytes¹—sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonates—through our food each day, there are instances where you’d benefit from supplementation. Particularly if you sweat a lot, or if it’s hot and humid, then an electrolyte drink—including the best electrolyte powder—could be beneficial.

Electrolytes play vital roles in fluid balance, muscle contraction, nerve stimulation, blood pressure regulation, and so much more, so an electrolyte imbalance can be life-threatening. Let’s dive into our curated list of the best electrolyte drinks, all expert-tested and approved.

Stay hydrated, our friends.

Our squad of registered dietitians and sports nutritionists, certified personal trainers, and competitive athletes have consumed dozens of electrolytes during marathon prep, intense training sessions, and on hot summer walks to find the top picks that keep your body (and workouts) electric!

RELATED: Best Running Water Bottle

We looked for electrolyte drink supplements with the following before choosing our top picks and we’re thrilled to recommend them:

• Research-backed ingredients and dosages: Does it contain sodium, potassium, magnesium, and chloride at the right levels? To receive a high grade, it should have little to no added sugar.
• Taste and solubility: Does it taste good and mix well?
• Third-party certifications: Has it been checked for harmful and banned substances?
• Price per serving: How much does it cost?

For more on our process check out our full GGR supplement testing methodology)

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

12 Best Electrolyte Drinks for 2024

• Best Electrolyte Drink Overall: Transparent Labs Hydrate v3
• Best Budget Electrolyte Drink: Nutricost Electrolytes Complex Powder
• Best Electrolyte Drink for Athletes: Sports Research Electrolytes
• Best Electrolyte Drink for Hangovers: Liquid I.V. Hydration Multiplier Single Serving Packets
• Best Caffeinated Electrolyte Drink: Gainful Hydration
• Best-Tasting Electrolyte Drink: Momentous Fuel
• Best Unflavored Electrolyte Drink: Promix Hydration
• Best Low-Sugar Electrolyte Drink: LMNT Recharge Variety Pack
• Best Electrolyte Drink for Runners: Pedialyte Sport
• Best Electrolyte Drink Tablets: Nuun Sport
• Best Everyday Electrolyte Drink: Power Life Peak Replenish
• Best Electrolyte Drink for Travel: Protekt Hydration

Best Electrolyte Drink Video Review

Best Electrolyte Drink Overall: Transparent Labs Hydrate v3

Good for: All-around hydration with an innovative flair

Best Overall

Transparent Labs Hydrate V3

GGR Score: 4.5

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Product Highlights

• Includes taurine to help performance
• Naturally sweetened
• No artificial colors or flavors
• Contains SenactivTM for recovery

Pros & Cons

Pros

• Low cost per serving
• Easily absorbed electrolytes
• Aides in muscle recovery
• Subscribe & Save available

Cons

• Contains the allergen tree nuts

Bottom Line

At an extremely low per serving cost, Transparent Labs Hydrate V3 is a great option for anyone looking to try out electrolytes or anyone looking for clean ingredients without the hefty price tag.

Transparent Labs Hydrate v3 is an electrolyte drink powder designed to rapidly replenish electrolytes and hydrate the body before, during, and after exercise. Combining electrolytes, taurine, and an adaptogen mix, the powder claims to support recovery and athletic performance while reducing muscle cramps. 

Our expert product tester, GGR performance editor and certified nutrition coach Anthony O’Reilly, said this reminded him of a concentrated Hawaiian Punch and gave it a 5 out of 5 for taste, and that he noticed increased hydration when he took this both pre- and post-workout. “As a pre-workout it’s a great way to increase muscle endurance,” he says.

RELATED: Best Pre-Workout for Men

The electrolyte powder provides 500 milligrams (mg) of sodium², which is the most important electrolyte for fluid balance while being the predominant electrolyte lost most in sweat. Thus, the American College of Sports Medicine (ACSM)³ encourages consuming 500 to 700 mg 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 actually be life-threatening. 

The mix includes coconut water powder, which is a natural source of potassium. While not lost in sweat as much as sodium, the electrolytes potassium, magnesium, and calcium in the powder further help promote hydration and electrolyte balance.

Taurine⁴ is an amino acid especially abundant in skeletal muscle. A study published in Amino Acids⁵ suggests taurine may alleviate exercise-induced oxidative stress and enhance exercise performance.

The electrolyte mix also provides an “innovative Senactiv® adaptogenic extract” to “take your performance to the next level.” With a little digging, I found Senactiv™ is a trademark of NuLiv Science. The official NuLiv Science website suggests Senactiv® is a “patented, plant-based sport nutraceutical scientifically validated in human and in-vivo studies to promote more muscle energy and preservation via senescent cell clearance.” You can also view scientific papers by completing a form, which I did, but did not receive the information sent to my email as it stated. 

The Tropical Punch powder contains no artificial sweeteners, coloring, or preservatives. Instead, it’s flavored, sweetened, and colored with more natural ingredients like stevia extract, beetroot powder, and beta-carotene (a carotenoid pigment that gives some fruits and vegetables their bright color).

Check out our Transparent Labs Hydrate review for more information.

Best Budget Electrolyte Drink: Nutricost Electrolyte Complex

Good for: Those looking for a concentrated electrolyte formula without breaking the bank

Best Budget

Nutricost Electrolytes Complex Powder

GGR Score: 3.6

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Product Highlights

* Non-GMO * Gluten-free * 7 vitamins and minerals in each serving * Third-party tested

Pros & Cons

Pros

• Third-party tested
• No artificial sweeteners
• Several flavors and serving sizes available
• Excellent solubility, according to customer reviews

Cons

• May be too sweet for some
• Low amount of sodium compared to other electrolyte powders

Bottom Line

Each serving of Nutricost Electrolyte Complex Powder comes out to less than a quarter, making it the most affordable electrolyte drink we’ve ever tried. Each tub also comes with 120 servings, so this can easily last your four months if you stick to a scoop per day. It earns a 5 out of 5 on cost.

The formulation, however, leaves a little to be desired. The biggest offender is the sodium content: only 90 milligrams. If you’re someone who sweats a lot, either due to training or the weather, you want around 500 milligrams of sodium per serving. On the bright side, the other electrolytes are present in research-backed quantities but the low amount of sodium drops its formulation score to a 2.5 out of 5.

Nutricost also uses stevia as its main sweetener, which might not agree with everyone. Certified personal trainer and GGR Performance Editor Anthony O’Reilly didn’t mind the stevia, though he was left underwhelmed by the Fruit Punch flavor, which he scored a 3 out of 5.

“This was fine,” he says. “I didn’t really get a Fruit Punch vibe from it, but I didn’t hate it. It kind of just tasted fruity. I think I might try adding less water next time to see if it improves the taste.” Anthony scored it a 5 out of 5 on solubility, saying it easily mixed into his shaker cup.

Best Electrolyte Drink for Athletes: Sports Research Electrolytes

Good for: Serious athletes looking for an electrolyte that will keep them in the game

Best for Athletes

Sports Research Electrolytes

GGR Score: 4.44

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Product Highlights

• Has electrolytes and coconut water powder
• $1.43 per serving
• Sugar-free
• Four flavors: Raspberry Lemonade, Passion Fruit, Lemon Lime, Cherry Pomegranate

Pros & Cons

Pros

• Contains sodium, potassium, and coconut water powder
• No artificial ingredients
• Tastes great
• Sugar-free
• Third-party tested

Cons

• Only available in packets

Bottom Line

Sports Research Electrolytes contain all the electrolytes you need to stay hydrated, and contains minerals and other ingredients that can boost your workout. Our tester loved every flavor's taste so much it's his go-to morning electrolyte drink.

Sports Research Electrolytes gets our nod for athletes who are looking to stay hydrated on Game Day due to one important ingredient: coconut water powder. Coconut water has been a go-to drink for many athletes, including high-profile NHL players, because it’s naturally abundant in electrolytes. Studies have shown that it’s just as effective as commercial sports drinks.

There’s also biotin, a B vitamin that helps the body convert calories into energy during exercise. Studies have shown that inadequate consumption of this nutrient could result in fatigue. It’s also Informed Sport-certified, so athletes know there are no harmful or banned substances.

Beyond that, each single-serving packet comes with a nearly perfect electrolyte blend that we rate a 4.5 out of 5. It has all four electrolytes (sodium, potassium, magnesium, and chloride) and has no added sugar or artificial ingredients. The 400 milligrams of sodium is great for replenishing anything lost to sweat, but if it had 100 more we would’ve given it a perfect score.

Anthony O’Reilly, a certified personal trainer and GGR performance editor, uses Sports Research Electrolytes first thing in the morning and rates all four flavors a 5 out of 5. “These actually taste like what’s advertised on the packets,” he says. “I’m shocked there’s no salty aftertaste, considering that there’s a good amount of sodium in each serving. Some customer reviewers have complained about the stevia taste, but honestly it doesn’t bother me.”

He adds that since taking these electrolytes on a daily basis he’s felt more energized and had less brain fog in the mornings. Anthony has also used them after running in humid conditions, and says he’s noticed a quick rebound after downing them, earning them a 5 out of 5 for effects.

One downside to these electrolytes is that they’re a little pricey. Each packet is about $1.43, which earns it a 3 out of 5 on our pricing scale. Still, that’s less expensive than grabbing a drink at the convenience store.

Best Electrolyte Drink for Hangovers: Liquid I.V. Hydration Multiplier Single Serving Packets

Good for: Easy hydration for after a long night

Best for Hangovers

Liquid I.V. Hydration Multiplier

GGR Score: 4.5

Check Price Use code EARLY 2024 for 25% off during Black Friday

Product Highlights

• Cellular Transport Technology for rapid absorption
• Three times the electrolytes of a sports drink
• Contains 5 essential vitamins
• Non-GMO and free of artificial ingredients

Pros & Cons

Pros

• Hydrates faster than water
• Travel-friendly
• Contains essential vitamins
• Charity donations made with every purchase

Cons

• Can be too sweet for some
• Stevia can cause GI distress for some people

Bottom Line

Liquid I.V. Hydration Multiplier is a great product to help boost your hydration quickly, especially for people who prefer a less-salty electrolyte drink.

Liquid I.V. Hydration Multiplier Single Serving Packets make hydration on the go a breeze. The four-pack combo also contains hydration packets to support energy and sleep—specifically coming with two “Hydration Multipliers” in Lemon Lime and Passion Fruit, one “Sleep Multiplier” in Blueberry Lavender, and one “Energy Multiplier” in Lemon Ginger. 

All “Multipliers” are powered by Cellular Transport Technology (CTT), which is based on the World Health Organization’s guidelines for creating Oral Rehydration Therapy⁶ to combat the risks and effects of dehydration. CTT is a precise and intentional blend of sodium, potassium, and glucose (the simplest type of carbohydrate) to deliver fast hydration. ACSM³ also supports that drinking a blend of electrolytes and carbs can provide benefits over water alone. 

Our expert product tester and GGR head of content Nicole Davis is a Liquid I.V. fan, particularly now that she’s pregnant. “Being pregnant, I am parched at all times, and many times this is the only thing that will really quench my thirst,” says Nicole, a certified personal trainer. “I feel like I drink water constantly and am still thirsty, but I pop one of these bad boys and I’m good.”

The Hydration Multiplier provides 500 milligrams of sodium, 370 milligrams of potassium, and 11 grams of carbs, as well as vitamin C and various B vitamins. Vitamin C is important for tissue repair, while B vitamins are essential for energy and metabolic support. 

And if you’re curious about the “Sleep Multiplier” and “Energy Multiplier” hydration packets, we were as well. The sleep packets contain a “proprietary Sleep Blend with Melatonin, L-Theanine, and Valerian root to help you eazzz into sleep faster.” The Energy Blend contains a proprietary blend of Coffeeberry® Energy Extract, CognatIQ™ Coffee Fruit Extract, and L-Theanine for physical energy and a cognitive boost.”

Regardless of your daily hydration needs and goals, there’s a packet to enjoy for just any time of the day. On the Liquid I.V. official website, you can also “Build Your Own Bundle” with various flavors and types—like Tart Green Apple as a kombucha powder with probiotics, Wild Berry for immune support, and Yuzu Pineapple for energy.

RELATED: Best Probiotic

No matter which you choose, rest easy knowing each packet is free of gluten, soy, dairy, GMOs, and artificial flavors. And rest even easier, and prouder, knowing your purchase funds a serving in need around the world. (Now THAT’s worth sipping to!)

Learn more in our Liquid IV review.

Best Caffeinated Electrolyte Drink: Gainful Hydration

Good for: Those who need a little more pick-me-up in their electrolytes

Best Caffeinated

Gainful Hydration

GGR Score: 4.06

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Product Highlights

• Customized electrolyte packets
• Caffeinated and non-caffeinated options
• Free access to registered dietitians
• No artificial ingredients
• Three flavors: Tropical Mango, Strawberry Lemonade, Lemon Lime

Pros & Cons

Pros

• You can customize the electrolytes to your needs
• Comes in caffeinated and non-caffeinated versions
• Positive reviews about taste
• All-natural ingredients
• Grants you access to a dietitian

Cons

• Missing chloride, an essential electrolyte

Bottom Line

Gainful Hydration is a customizable electrolyte supplement that can be tailor-made for your needs, such as increasing the amount of sodium or having a caffeinated version for an extra energy boost.

If electrolytes aren’t enough to keep you going, we’d recommend checking out Gainful Hydration. Gainful specializes in personalized supplements, such as their protein powder, and when it comes to their electrolytes you have the choice between a caffeinated and non-caffeinated version. We personally prefer the former because you get 150 milligrams of caffeine, about the same as a cup and a half of coffee. The caffeinated versions also have L-theanine, which when combined with caffeine can boost cognitive function.

“I really like the energy boost these give me,” says our tester, GGR Head of Content Nicole Davis, who is an avid runner. “These packets are great as a pre-workout for an outdoor run in the warm weather to help stay hydrated, too.” For that reason, we’ll rate the effectiveness a 4 out of 5 (some customer reviewers said it helped their workout).

Some of you may be conflicted about adding caffeine to your electrolyte blend, since you’ve probably heard that it’s a diuretic—a substance that reduces fluids in the body. This is true, but studies indicate that only happens if you consume 6 milligrams of caffeine per kilogram of bodyweight. In other words, a 175-pound man would need to consume more than 450 milligrams before caffeine affects their fluid retention. This, of course, depends on how much caffeine you drink throughout the day.

Gainful’s formulation depends on how you customize your supplement. You can choose between A Little Sweaty and Super Sweaty. The first option gives you 300 milligrams of sodium and 150 milligrams of magnesium, and the second gives you 400 milligrams of sodium and 200 milligrams of magnesium. Either way, we’re still ranking the nutrition label a 3.5 out of 5 because it’s missing chloride, but on the bright side, it only has 2 grams of added sugar.

Nicole tried the A Little Sweaty variety in Tropical Mango and said it’s not too sweet or salty. “I find LMNT too salty, and Liquid IV can feel too sweet at times—these ones are a nice middle ground.”

Best-Tasting Electrolyte Drink: Momentous Fuel

Good for: Those who want an enjoyable electrolyte drink

Best Tasting

Momentous Fuel

GGR Score: 4.3

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Product Highlights

• Carbohydrates and electrolytes to fuel your workouts
• Natural ingredients
• Single-serving packets
• Two flavors: Cherry Berry, Strawberry Lime

Pros & Cons

Pros

• Contains carbs for energy
• All-natural
• Third-party tested
• Customer reviews say it's effective

Cons

• Very sweet
• More than $2 per serving

Bottom Line

Momentous Fuel is not your typical electrolyte supplement. It also contains carbohydrates, the body's preferred energy source, to extend your training sessions on hot, sweaty days.

Let’s face it, many electrolyte drinks either taste like ate a spoonful or salt or sugar, which kind of makes sense since they’re often packed with those ingredients. Momentous Fuel, however, found a way to create a hydrating supplement that still delivers a knockout taste.

Jacob Penner, a Level-2 USA Weightlifting Coach and former collegiate track and field runner, tried the Strawberry Lime flavor and rated it a perfect 5 out of 5. “It tastes like a Strawberry Margarita,” he says. “I’m going to use this to make slushies in the summer.”

It also comes in Cherry Berry, which customer reviewers state is just as tasty. “Cherry can be a strong flavor but it is toned down enough that I can still easily taste the berry,” one Amazon customer wrote in their 5-star review.

While Jacob had no complaints about the taste, customer reviewers were split on whether the 27 grams of added sugar made it too sweet. Yes, that is a lot—but Momentous Fuel was not made for the average person’s hydration needs.

Each serving comes with 110 calories, all of which come from the Isomaltulose and fructose (two forms of sugar). These are meant to provide the body with energy, and the electrolytes are there for hydration. Speaking of electrolytes, the 300 milligrams of sodium is a little lower than what we like to see and it’s missing chloride, so we’re rating the formulation a 3 out of 5.

Jacob says he rates the effects a 5 out of 5 because he felt really good while training in hot conditions (he typically lifts weights in a non-air-conditioned garage gym in humid North Carolina). “I do think I may have had delayed fatigue thanks to the carbs in this,” he says.

That’s good, especially since each single-serving packet comes out to more than $2, which earns it a 1 out of 5 on pricing.

Best Unflavored Electrolyte Drink: Promix Hydration

Good for: Those who just want electrolytes with no flavorings, and don’t mind a salty beverage

Best Unflavored

Promix Hydration

GGR Score: 4.275

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Product Highlights

• Unflavored electrolyte supplement
• Salty, not sweet
• $1.03 per serving
• Soy-, gluten-, and dairy-free

Pros & Cons

Pros

• Mixes easily
• Affordable
• Natural ingredients
• Independently tested for heavy metals

Cons

• Very salty
• 14g of added sugar

Bottom Line

Promix Hydration is meant to be used as a pre- and intra-workout supplement to ensure athletes are hydrated for long endurance workouts. Be warned: This is a very salty drink, so the flavor may be off putting to some people.

If you’re simply looking to just get the benefits of electrolytes, or prefer mixing it with another supplement such as your pre-workout, then our choice is Promix Hydration.

We’ll be honest, there’s only one electrolyte in this supplement: sodium, and there’s not even that much in it. You get 220 milligrams per serving and 14 grams of added sugar, so we’re giving it a 2 out of 5 for its formulation since it’s missing potassium, chloride, and magnesium.

Does this mean you shouldn’t buy it? Not necessarily. Studies have indicated that even low to moderate intakes of sodium before exercise can help with fluid retention, reduce cramping, and help speed up post-workout recovery.

RELATED: Honey and Salt Pre-Workout

We don’t have much else to say about this unflavored electrolyte, since we haven’t been able to get our hands on it just yet. Customer reviewers, however, indicate it’s truly tasteless and doesn’t have a salty or sweet aftertaste. Many also rave about the positive impacts it’s had on their workouts.

On the bright side, it’s pretty affordable. Each 2-scoop serving comes out to just over $1, and under a buck if you put it on a subscription.

Best Low-Sugar Electrolyte Drink: LMNT Recharge Variety Pack

Good for: Conscious consumers reducing sugar intake but who still want quick, flavorful hydration

Best Low-Sugar

LMNT Electrolyte Drink Mix

GGR Score: 4

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Product Highlights

• Science-backed electrolyte ratio
• Free from sugar and artificial coloring
• Suitable for Keto and Paleo diets
• Gluten-free and vegan

Pros & Cons

Pros

• Great flavors
• Suitable for almost everyone
• Clean ingredients
• No-questions-asked refund policy

Cons

• Includes stevia, which is known to cause GI distress in some people
• Strong salty flavor can be off-putting

Bottom Line

With sodium, potassium, and magnesium LMNT Electrolyte Drink Mix is a great post-workout hydrator. It can also be great for those who are low-carb and looking to increase electrolyte intake.

LMNT Recharge Variety Pack provides a robust electrolyte blend without any added sugar. While anyone can enjoy it, the no-sugar-added electrolyte drink mix is promoted for those following a keto, low-carb, or paleo diet. 

Garage Gym Reviews senior editor and certified personal trainer Nicole Davis appreciated the unique flavors—Chocolate Salt, anyone? However, as she noted in our LMNT review, these packets are an acquired taste. “This tastes salty, I won’t sugarcoat it,” she quips. “It’s an acquired taste. But, on my third packet, I actually started to dig it. And I also appreciate that there’s no additional sugar added to the formula.” She also called it “thirst-quenching,” and said it helped her remain hydrated during pregnancy.

Each stick provides 1,000 milligrams of sodium in the form of sodium chloride, as well as 200 milligrams of potassium and 60 milligrams of magnesium. In addition to being free of sugar, it also contains no gluten and “dodgy ingredients”—apparently, “everything you need, nothing you don’t”—and is vegan, paleo, and keto-friendly. 

The variety pack comes with 12 packets, including 3 packets of Citrus Salt, Raspberry Salt, Orange Salt, and Watermelon Salt. Purchasing through their website offers free shipping on all U.S. orders and a no-questions-asked refund policy. 

Best Electrolyte Drink for Runners: Pedialyte Sport

Good for: Quick energy and hydration to maximize exercise performance and recovery 

Best for Runners

Pedialyte Sport Powder Packs

GGR Score: 4.5

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Product Highlights

• Contains 5 important electrolytes
• Great for on the go
• Scientifically balanced sugar and electrolytes
• Lemon lime and fruit punch flavors

Pros & Cons

Pros

• 5 types of electrolytes
• Scientifically designed
• Great for on the go
• Additional electrolytes to support muscle

Cons

• Contains artificial ingredients
• Heavy salt flavor
• Only two flavor options

Bottom Line

Pedialyte Sport Powder Mix is a travel-friendly upgrade to a classic electrolyte solution.

Pedialyte Sport electrolyte blend contains carbs and sodium, both of which can help fuel your next sweat-inducing cardio workout. The electrolyte dosages—specifically, sodium, chloride, potassium, magnesium, and phosphate—can help prevent muscle cramps while running. The added sugars not only work as a fuel source, but studies show they could aid in muscle glycogen replacement and keeping runners hydrated.

The electrolyte powder also comes in convenient, on-the-go rehydration packets that you can throw in your bag or fanny pack.

RELATED: Best Sports Drinks

Our expert product tester, GGR writer and certified personal trainer Lauren Strong, is no stranger to the classic Pedialyte drink for kids, so she had high hopes for Pedialyte Sport. “I think it works almost as well for hydration as regular Pedialyte at a great cost per serving,” she explains. Lemon-Lime also got a 5-out-of-5 in her book for taste, though she notes she added more water than recommended.

“With only 16 ounces it’s pretty intense and overwhelming, but with about 20 ounces it’s perfect,” Lauren says.

RELATED: Best Pre-Workout for Women

According to the official website, Pedialyte Sport provides hydration benefits like the other Pedialyte options, including the original Pedialyte and Pedialyte Advanced Care. Pedialyte Sport specifically replaces electrolytes, offers prebiotics, and provides additional electrolytes for muscle support (particularly magnesium, phosphate, and potassium).

The packets come in two flavors—Lemon Lime and Fruit Punch—and provide 40 calories per serving. However, while this is based on personal needs and preferences, Pedialyte Sport contains small amounts of artificial flavors, artificial colors, and artificial sweeteners.

Need a little more oomph before your training sessions? We encourage you to check out our list of the best pre-workout.

For a more in-depth look at this potent electrolyte drink, check out our full Pedialyte Sport review.

Best Electrolyte Drink Tablets: Nuun Sport 

Good for: Those looking for gentle hydration in a compact, dissolvable tablet 

Best Electrolyte Drink Tablets

Nuun Sport

GGR Score: 4.25

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Product Highlights

• Some flavors offer caffeine for energy 
• Tablet form makes this perfectly portable
• Certified vegan, kosher, gluten-free, and non-GMO
• Third-party tested for banned substances

Pros & Cons

Pros

• Low in sugar
• Travel-friendly
• Low per serving cost
• Gluten-free and vegan
• Non-GMO and kosher
• Lots of flavor options

Cons

• Tablets can be hard to fit in the mouth of some bottles
• Tablets are hard to dissolve
• Stevia can cause GI ditress in some people

Bottom Line

If you need something easily portable that you can toss in your bag and go, Nuun Sport is a great choice in electrolyte supplements.

Nuun Sport is available with and without caffeine, but you’ll still sip the electrolyte blend—300 milligrams of sodium, 150 milligrams of potassium, 40 milligrams of chloride, 25 milligrams of magnesium, and 13 milligrams of calcium. (Sidenote: We’d choose Nunn Sport + Caffeine as the best caffeinated electrolyte drink, hands down!)

These electrolyte tablets come in a compact, convenient tube that can be thrown in your gym bag, car, purse, hiking backpack, or really anywhere else. When you need an electrifying and energizing jolt, simply pop the tube, drop and dissolve the tablet in water, and enjoy. 

However, in our Nuun Sport Electrolyte Tablets review, certified nutrition and GGR performance editor Anthony O’Reilly says he had to do a little mixing after the tablet dissolved to get the remnants off the bottom of the glass. Despite that, he loves these for long bike rides, hikes, and walks for a good boost of energy.

Choose from many flavors, including Strawberry Lemonade, Citrus Fruit, Fruit Punch, Grape, Lemon Lime, Orange, Tri-Berry, Tropical, and Watermelon.

Like all Nuun tablets, Nuun Sport is Banned Substance Tested by LGC Science and certified vegan, kosher, gluten-free, and non-GMO. Nuun also offers cost-saving options, including an 8-tube box, and free shipping on all orders over $45.

RELATED: Best Vegan Protein Powders

Best Everyday Electrolyte Drink: Power Life Peak Replenish

Good for: Keeping energized and hydrated throughout the day

Best for Everyday

Power Life Peak Replenish

GGR Score: 3.5875

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Product Highlights

• Electrolyte drink with other key ingredients
• Hydrates and increases physical performance
• Contains betaine
• Citrus Burst flavor

Pros & Cons

Pros

• 90-day money-back guarantee
• Essential electrolytes and betaine
• Subscribe-and-save options available

Cons

• Expensive
• Only one flavor available

Bottom Line

Power Life Peak Replenish is a research-backed electrolyte drink with other ingredients to help improve physical performance during exercise. Available in Citrus Burst, the drink contains essential electrolytes, as well as betaine and GivoMag, which support boosted energy, strength, power, and endurance.

Whether it’s for a energy boost prior to a workout or just to help get you through a midday slump, Power Life Peak Replenish is our pick for the best everyday electrolyte drink. It has a lower sodium content compared to other electrolyte drinks (75 milligrams), but it has a good amount of potassium, calcium, chloride, and magnesium, which can all be a great addition to keep you hydrated.

Peak Replenish comes in one flavor, Citrus Burst, and contains 500 milligrams of organic coconut water, which adds to its potassium content, as well as phytonutrients that can help boost your energy. Coconut water is a natural source of essential electrolytes, which is why some sports teams prefer the natural drink over sports drinks.

Along with coconut water, Power Life includes natural betaine in the form of BetaPower. Betaine has been shown to not only support hydration, but also increase strength, power, and overall athletic performance. Their is also Aquamin, a algae-based compound with an abundance of minerals that has been shown to support healthy bones and teeth (although the 2010 study that showed this was performed on mice).

Although the team has yet to try out this electrolyte drink out, many of the ingredients and electrolytes present are designed to boost energy and performance, which will help you get through your workout, or just a slow day. The cost per serving is a bit steep if you don’t purchase a subscription plan, however.

Best Electrolyte Drink for Travel: Protekt Hydration

Good for: Easily portable hydration when you’re on the move

Best for Travel

Protekt Hydration

GGR Score: 3.5

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Product Highlights

• Electrolyte liquid supplement plackets
• Proprietary 10:2:1 electrolyte ratio of sodium, potassium & magnesium
• Claims to have faster and more efficient nutrient absorption than powders
• Available in Raspberry, Lemonade, and Watermelon flavors
• Packs of 30, 90, or 180 packets

Pros & Cons

Pros

• Faster and more efficient nutrient absorption
• Subscribe and save 15%
• No added sugars, artificial ingredients or sweeteners
• Zero calories
• 60-day money-back guarantee for first time purchases

Cons

• Pricy cost per packet
• Limited flavors

Bottom Line

Protekt Hydration is a liquid electrolyte supplement available in three flavors. The liquid form is supposed to help your body more readily absorb the nutrients and electrolytes. Along with this, Protekt has a proprietary ratio of essential electrolytes: sodium, potassium, and magnesium.

Travel can take a lot out of you, especially flying all day. In particular, the low humidity of flying at altitude can dehydrate you faster than being at sea level. To combat this, I recommend Protekt Hydration. With 500 milligrams of sodium and lower doses of potassium and magnesium in a proprietary 10:2:1 ratio, this is sure to give you a quick source of electrolytes after a long day of travel and sweating.

Another benefit of Protekt is that it’s in liquid form, which has been suggested to have a faster and more efficient absorption than typical electrolyte powders. Although we haven’t tried out this hydration mix yet, taking a packet after a long flight will get you hydrated faster. The liquid will also mix instantly into your water; no mixing or shaking is required.

As far as ingredients go, Protekt is very basic: water, electrolytes, and some stevia and natural flavors. This keeps this as a supplement with no filler. If you’re counting calories or watching what you eat and drink, there’s no problem with this electrolyte mix; it has zero calories, with no added sugars or artificial ingredients.

Protekt Hydration comes in three flavors: Raspberry, Lemonade, and Watermelon. You can purchase one flavor or a variety pack in different quantities—30, 90, or 180 packets. Obviously, the more you buy at once, the more you can save per serving, but the initital 30-pack without any subscription plan will cost you around $2 for each packet.

Other Electrolyte Drinks We Researched

With hundreds of electrolyte products on the market, it’s tough to narrow down the list to just eight. While we still stand by our picks, other electrolytes we researched and approved of include: 

• Ultima Replenisher: Our expert product testers liked the flavor of these, but didn’t notice any significant effects, so we left it off the list.
• Cira Glow-Getter Hydration: Our expert product testers felt like this was much too sweet for most people. 
• Skratch Labs Sport Hydration Mix
• G.1.M Sport and Electrolytes from Bare Performance Nutrition
• Thorne Research Catalyte Lemon Lime Flavored
• Tailwind Nutrition Endurance Fuel
• Ultima Replenisher
• Klean ATHLETE Klean Hydration

What Are Electrolytes?

Electrolytes are minerals that, as their name implies, have an electrical charge that maintains fluid balance in the body—in other words, they make sure we stay properly hydrated. They also help regulate our nervous system and allow muscles to contract and relax. Athletes often consume electrolytes to prevent muscle cramps during competition.

The most common electrolytes are sodium, potassium, chloride, and calcium. Magnesium, phosphate, and bicarbonate are also electrolytes needed by the body, though not as much as the first four. These minerals are lost by the body through sweat, urine, and other means, and are replaced by electrolyte drinks to maintain proper hydration.

Are Electrolyte Drinks Safe?

When used properly, electrolyte drinks pose no safety risk. That said, the age-old saying that too much of a good thing remains true for electrolytes. You should only consume these drinks if you’re dehydrated — so if you’ve been out in the sun all day or doing a sweaty workout.

Excess electrolyte intake may cause kidney or liver damage because the organs can only process a certain amount of sodium, potassium, and other electrolytes.

Other Best Electrolyte Drinks and Sources

Electrolyte drinks are a convenient way to replace large amounts of lost minerals during training, but there are many common beverages and foods that contain sodium, potassium, calcium, and other electrolytes. Here’s a few drinks, sources, and foods that are high in magnesium, potassium, sodium, and other electrolytes:

• Coconut water: Coconut water is one of the best natural sources of electrolytes, although it’s primarily potassium, which isn’t lost as much in sweat from exercising. Still, it’s a great natural electrolyte which sports teams have used. Studies show it to be as effective as some commercial drinks.
• Milk: Dairy milk and plant-based milk are high in calcium. Additionally, many plant-based milks are also high in potassium, phosphorus, and magnesium.
• Juices: Juices such as pickle juice, watermelon juice, apple juice, and orange juice can be high in sodium, potassium, magnesium, calcium, and/or phosphorus, although the exact levels vary depending on the juice.
• Bone broth: Bone broth can be an excellent source of sodium, and also contains potassium and magnesium.
• Sunflower seeds: This snack can be high in potassium.
• Plain yogurt: Yogurt is high in calcium, potassium, and phosphorus, with small amounts of sodium.
• Salmon: Salmon and other fatty fish are high in potassium, plus canned versions also have a good amount of sodium
• Spinach and other leafy greens: Leafy greens can be high in calcium and magnesium.
• Butternut squash: This squash contains decent amounts of potassium, calcium, and magnesium.
• Olives: Olives are high in chloride, sodium, and potassium.

How We Picked and Tested the Best Electrolyte Drinks

From testing the best fish oil supplements to the best electrolyte drinks, our team of testers has high standards. That’s why we based our top picks on the following: 

Importance of Electrolytes for Hydration

Here’s the thing: Water will always be the top hydration pick among nutrition experts. But the addition of electrolytes¹¹ can prevent electrolyte imbalances—which are high or low electrolyte levels—that can disrupt normal bodily functions and even be life-threatening. 

RELATED: Best BCAA for Women

Each electrolyte offers its own unique function to the body. When combined with one, two, or a few others, the electrolytes can improve hydration, athletic performance, recovery, and so much more. 

Electrolytes are pretty remarkable on their own, huh? But since electrolyte drinks contain a hybrid of electrolytes, or at least sodium partnered with another, let’s see how much more electric they are when working together:

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Types of Electrolytes

Truly, electrolytes are essential for basic life functioning. Sodium, potassium, and chloride are the most significant electrolytes, along with magnesium, calcium, phosphate, and bicarbonates, although all are critical for good health. Since each electrolyte has its own significance, it’s worth exploring them on their own¹:

• Sodium: Helps control fluid balance (particularly the extracellular fluid, or the fluid outside of the cells) that subsequently impacts blood pressure, promotes normal nerve and muscle functions

• Potassium: Helps control fluid balance (particularly the intracellular fluid, or the fluid inside the cells), sends nerve signals, promotes muscle contraction, regulates blood pressure, supports bone health, controls heartbeats 

• Calcium: Builds strong bones and teeth, promotes muscle movement, helps blood clot

• Bicarbonate*: Helps the body maintain a healthy pH, regulates heart function

• Magnesium: Promotes muscle and nerve function, maintains a healthy heart rhythm, regulates blood glucose levels

• Chloride*: Helps control fluid balance, balances electrolytes and pH levels, promotes good digestion

• Phosphorus*: Supports tissue growth and repair, strengthens teeth and bones, regulates normal function of nerves and muscles, makes up our genes 

*Bicarbonate, chloride, and phosphorus are mostly added to electrolyte products as pairs with other electrolytes such as Sodium Chloride (table salt), Potassium Chloride, Sodium Bicarbonate, and Potassium Phosphate.

Dosing and Interactions 

When considering an electrolyte drink, it’s important to identify what you might need to take and if it could interact with certain medications. Factoring any health conditions, like kidney disease, is also extremely important before consuming an electrolyte drink. 

Electrolyte Dosages 

The number of electrolytes you need mostly varies based on many factors, including age, activity level, and dietary patterns. A good starting point to identify your electrolyte needs is by understanding how much you need daily using Dietary Reference Intakes:

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

These electrolytes are mostly obtained by the foods we eat and if you consume a balanced diet, your electrolyte levels are likely adequate. However, aside from eating a diet that lacks nutrient variety, there are certain instances when an electrolyte drink might be beneficial such as: 

• Exercising longer than 1 hour 
• Working out in the heat 
• Acclimating to high altitudes¹⁵ 
• Experiencing major fluid losses, such as via diarrhea and vomiting

Now this begs the question, how much electrolytes should you take? Because sodium is the predominant electrolyte lost in sweat, researchers mostly focus on this mineral: According to this 2022 review¹⁶, a sports drink containing 230-690 mg/L of sodium results in optimal absorption and prevention of hyponatremia. Also, recall that the ACSM encourages consuming 500 to 700 mg of sodium if exercise lasts longer than one hour.

And then there’s this 2018 study¹¹ that suggests there is no one universal hydration strategy, as each individual sweats at a different rate with varying losses. Individuality is not a new concept in the nutrition world, as there truly is no “one-size-fits-all” and electrolyte needs are no different. 

Overall, while electrolytes are mostly considered safe for the general population, consider consulting with a registered dietitian nutritionist (RDN) or another nutrition expert before taking an electrolyte drink to help identify your unique needs.

Electrolyte Interactions

Electrolytes play pivotal roles in our health but aren’t always warranted, especially if you’re taking certain medications and/or managing a healthcare condition. This is because electrolytes can interfere with the efficacy of medications and exacerbate certain conditions, which can place tremendous concern on the body’s health and safety. 

Common interaction risks mostly include diuretics and blood pressure medications, particularly as these medications help manage what electrolytes do—balance fluid and blood pressure. Certain health conditions, such as heart failure and kidney disease, can be managed by following specific dietary guidelines that often encompass fluid balance and respective electrolytes. 

Again, reaching out to a dietitian can be immensely helpful for understanding your body’s needs and the potential risks of electrolyte consumption. They can also help you pick the best electrolyte drink for you, although you can get a head start using our expert tips right below. 

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Buying Guide: What to Look for in Electrolyte Drinks

While we focused on variety to encompass a wide array of needs and preferences, there are specific call-outs to look for when choosing an electrolyte drink best for you. These include the amount of electrolytes and additional ingredients the formulation is composed of, as well as factoring in convenience and flavor. 

Amount of Electrolytes

Because sodium is the predominant electrolyte lost in sweat, it should be the primary point of interest when looking for an electrolyte drink. You might opt for a higher sodium option (like LMNT Recharge with 1,000mg) or lower (such as Nuun Sport with 300mg), as well as a product with other electrolytes like potassium, depending on your hydration needs.

Additional Ingredients 

Your training goals can further guide you to an electrolyte product right for you. For instance, some electrolyte beverages add carbohydrates in various forms—such as glucose and sugar—that can give you [just about] instant energy while training. Especially if you have any food allergies and intolerances, ensure the electrolyte is free of soy, gluten, artificial sweeteners, etc. 

Convenience

What electrolyte supplement will best fit your lifestyle? Pre-mixed options, like Gatorade, are available but more compact powders and tablets are as well. Pick which one will be the most convenient one for you to consume when you need electrolytes the most. 

Flavor

Absolutely, ingredients do matter, but only if you enjoy, or at least tolerate, them. Many flavors are available—like a fruity Fruit Punch or citrusy Lemon Lime—so choose one that will encourage you to hydrate!

Signs of Electrolyte Imbalance

Electrolyte imbalances occur when you have too much or too little of an electrolyte in your body. Remember, electrolytes give off a charge in your body so think of it like a phone charger. If there’s too little charge, your phone (or in this case, your body) won’t have enough battery to do what’s needed — such as exercise. If there’s too much, it could short-circuit your device.

Here are the signs of electrolyte imbalance, according to the Cleveland Clinic:

• Confusion and irritability
• Irregular bowel movements
• Fatigue
• Headaches.
• Irregular or fast heartbeat
• Muscle cramps, muscle spasms, or weakness
• Nausea and vomiting
• Numbness or tingling in limbs, fingers, and toes

Should I Take Electrolytes?

Here’s the truth: If you don’t exercise much, or aren’t very active, then there’s a good chance you don’t need an electrolyte supplement. If, on the other hand, you’re often sweating due to exercise or hot temperatures then electrolytes could help with hydration and prevent fatigue.

Best Electrolyte Drinks FAQs

References:

1. Shrimanker I, Bhattarai S. Electrolytes. [Updated 2022 Jul 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/?report=classic
2. Veniamakis E, Kaplanis G, Voulgaris P, Nikolaidis PT. Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports. Int J Environ Res Public Health. 2022;19(6):3651. Published 2022 Mar 19. doi:10.3390/ijerph19063651
3. American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007 Feb;39(2):377-90. doi: 10.1249/mss.0b013e31802ca597. PMID: 17277604.
4. Kurtz JA, VanDusseldorp TA, Doyle JA, Otis JS. Taurine in sports and exercise. J Int Soc Sports Nutr. 2021 May 26;18(1):39. doi: 10.1186/s12970-021-00438-0. PMID: 34039357; PMCID: PMC8152067.
5. Zhang M, Izumi I, Kagamimori S, et al. Role of taurine supplementation to prevent exercise-induced oxidative stress in healthy young men. Amino Acids. 2004 Mar;26(2):203-7. doi: 10.1007/s00726-003-0002-3. Epub 2003 May 9. PMID: 15042451.
6. Bhattacharya SK. History of development of oral rehydration therapy. Indian J Public Health. 1994 Apr-Jun;38(2):39-43. PMID: 7530695.
7. O’Neal EK, Wingo JE, Richardson MT, et al. Half-marathon and full-marathon runners’ hydration practices and perceptions. J Athl Train. 2011;46(6):581-591. doi:10.4085/1062-6050-46.6.581
8. Suzuki K, Shiraishi K, Yoshitani K, et al. Effect of a sports drink based on highly-branched cyclic dextrin on cytokine responses to exhaustive endurance exercise. J Sports Med Phys Fitness. 2014 Oct;54(5):622-30. PMID: 25270782.
9. https://www.jstage.jst.go.jp/article/fstr/21/3/21_499/_html
10. Shimomura Y, Yamamoto Y, Bajotto G, et al. Nutraceutical effects of branched-chain amino acids on skeletal muscle. J Nutr. 2006 Feb;136(2):529S-532S. doi: 10.1093/jn/136.2.529S. PMID: 16424141.
11. Shrimanker I, Bhattarai S. Electrolytes. In: StatPearls. StatPearls Publishing, Treasure Island (FL); 2022. PMID: 31082167.
12. Ayotte D Jr, Corcoran MP. Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training. J Int Soc Sports Nutr. 2018 Jun 4;15(1):27. doi: 10.1186/s12970-018-0230-2. PMID: 29866199; PMCID: PMC5987390.
13. Maughan RJ, Shirreffs SM. Dehydration and rehydration in competative sport. Scand J Med Sci Sports. 2010 Oct;20 Suppl 3:40-7. doi: 10.1111/j.1600-0838.2010.01207.x. PMID: 21029189.
14. Cousins AL, Young HA, Thomas AG, Benton D. The Effect of Hypo-Hydration on Mood and Cognition Is Influenced by Electrolyte in a Drink and Its Colour: A Randomised Trial. Nutrients. 2019;11(9):2002. Published 2019 Aug 24. doi:10.3390/nu11092002
15. Khan DA, Aslam M, Khan ZU. Changes in plasma electrolytes during acclimatization at high altitude. J Pak Med Assoc. 1996 Jun;46(6):128-31. PMID: 8991369.
16. Veniamakis E, Kaplanis G, Voulgaris P, Nikolaidis PT. Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports. Int J Environ Res Public Health. 2022;19(6):3651. Published 2022 Mar 19. doi:10.3390/ijerph1906365

Sydney Lappe, R.D.

Sydney Lappe is a St. Louis-based Registered Dietitian with 6+ years of nutrition editing and writing experience. She holds a Master’s Degree in Nutrition and Dietetics and completed undergrad work in psychology. While fitness wasn’t in Sydney’s routine growing up, it quickly became a large part of her daily life while studying the facets of health and nutrition. Also managing chronic pain, she has come to fully realize movement is a special gift to never take for granted and hopes to inspire others to invest in their physical, mental, and emotional wellness while they can. Including her passion for all things health, Sydney enjoys spending time with her loved ones, being active in various capacities, drinking bottomless cups of coffee, eating a hearty bowl of oatmeal, and letting her creativity roam through writing and graphic design.

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