You’ve likely heard of electrolytes (you know, the essential minerals — sodium, calcium and potassium — that are vital for the body). And, you’ve likely seen electrolyte drinks and powders rise in popularity.
“Electrolyte drinks are a category of sports beverages designed with electrolytes in their formulas to replenish what is lost in times of need,” Jeremie Walker, MD, MBA, consulting physician at Opt Health, told the New York Post. “Most electrolyte drinks will have a balance of sodium, potassium, magnesium, and sometimes calcium or chloride You will also find them with flavorings, colorings and often sugar or sugar-free additives.”
But, electrolytes aren’t diminished to just drinks. Powders — much like protein powders — have also seen an influx in demand, an easily absorbable medium to increase your electrolyte count.
“Electrolyte powders are concentrated forms of electrolytes and flavorings that you add to your own water or beverage of choice when needed,” Dr. Walker adds. “Just like the ready-to-go electrolyte drinks, they often contain a balance of sodium, potassium, magnesium and other additives.”
Ahead, the New York Post rounded up the best electrolyte drinks and powders, as recommended by our team of medical experts. Following, you’ll find an in-depth FAQ section filled with essential info about electrolytes, incorporating these wellness supplements into your diet and more.
Gatorade Classic Thirst Quencher Variety Pack (4-Count)
According to Walker, Gatorade is “one of the pioneers in electrolyte drinks.” Even better, you can grab a variety pack on Amazon for some extra hydration for less than $15.
“They usually have a combination of sugar or artificial or natural sweeteners, sodium and potassium salts and food colorings,” he adds. “However, they have too much sugar for the average workout session.”
LMNT Zero-Sugar Electrolytes Sampler Packets (8-Pack)
“This is an electrolyte powder with some science backed research behind their ratio of sodium-potassium-magnesium,’ Walker said, recommending the LMNT Zero-Sugar Electrolytes Sampler Packets (8-Pack). “The ingredients are minimal and clean.”
However, the brand makes an unflavored packet that he’s a fan of.
Dr. Berg Hydration Keto Electrolyte Powder
According to Walker, the Dr. Berg Hydration Keto Electrolyte Powder distinguishes itself from others by its “higher content of potassium relative to its peers.”
More, it’s replete with sodium, calcium, magnesium and others, aside from being Stevia-sweetened. “There are no plastic bottles and it contains simple ingredients, too,” he adds.
Nuun Sport Electrolyte Tablets (8-Pack)
“The Nuun Sport Electrolyte Tablets (8-Pack) are electrolyte tablets usually with added ingredients for flavoring and coloring,” Walker said. “They, like LMNT, are added directly to your water bottle which reduces plastic waste and can minimize your exposure to plastic bottle endocrine disrupting compounds.”
Aside from this featured bundle, there are plenty of others to choose from on both Amazon and Nuun’s website.
Redmond Re-Lyte Hydration Electrolyte Mix Powder
“The Redmond Re-Lyte Hydration Electrolyte Mix Powder is similar to LMNT, except the brand is using unrefined ancient sea salt (real salt), adding in some calcium, and also natural flavors,” Walker explains. “It’s sweetened with stevia, too.”
Like LMNT and Nuun, adding to your own stainless steel water bottle helps reduce plastic waste and potentially harmful endocrine-disrupting compounds from plastic bottles.
Vita Coco Coconut Water with Natural Electrolytes (12-Pack)
Walker describes the Vita Coco Coconut Water with Natural Electrolytes as “one of Mother Nature’s finest and natural electrolyte and water replacements” — and we wholeheartedly agree.
Some are flavored with additional fruits or sugars, too. This electrolyte drink is sworn-in by nearly 21,000 Amazon shoppers who love it for added hydration.
POWERADE Sports Freezer Bars with Electrolytes and B Vitamins (16-Pack)
POWERADE is “similar in all ways to Gatorade” — per Walker — but these Sports Freezer Bars are a unique take on squeezing in some more electrolytes.
While the brand’s traditional electrolyte drink may have “too much sugar” for some who are conscious about their levels, these freezer bars are formulated with B-vitamins and perhaps a more preferred alternative.
vitaminwater Power-C Electrolyte Enhanced Water with Vitamins (12-Pack)
The vitaminwater Power-C Electrolyte Enhanced Water with Vitamins is an “electrolyte drink with added vitamins and some other micro-minerals,” per Walker. It’s also sweetened with sugar and fructose, or monk fruit or stevia.
What’s great about this trusted brand is its variety of flavors and antioxidant-packed blend that makes it a shining star among thousands of consumers.
Liquid I.V. Hydration Multiplier Lemon Lime Electrolyte Drink Mix
We love the Liquid I.V. Hydration Multiplier Lemon Lime Electrolyte Drink Mix, especially for its travel-friendly packs that make hydrating a bit more a breeze. They’re also non-GMO and — drumroll please — are raved about by more than 104,000 shoppers on Amazon alone.
“Formulated to enhance water absorption, they have a proprietary blend and ratio of electrolytes to sugars and other vitamins,” Walker said. “They’re naturally sweetened with stevia and require no plastic bottles!”
An FAQ on Electrolyte Drinks and Powders
Ahead, our team of medical experts best explain what electrolytes are, their benefits and what to know before incorporating an electrolyte drink or powder into your diet.
What are electrolytes?
“Electrolytes are essential minerals, such as sodium, potassium and chloride, that have an electric charge and are vital for basic body functions like fluid balance, chemical reactions and muscle contractions,” Kara Lydon, RD, registered dietitian, certified intuitive eating counselor and owner of Kara Lydon Nutrition, told The Post. “Electrolytes are found in the blood, urine, cells, tissues and other body fluids.”
Electrolytes are also known as macro-minerals — found not only in the body, but also in nature.
“These include sodium, potassium, magnesium, calcium, and chloride to name a few,” Walker said. “These are essential for all cellular functions and sometimes carry a positive or negative charge when dissolved in water.”
What are the benefits of electrolytes?
The benefits of adequate mineral intake go way beyond maintaining hydration status.
“Without proper cellular hydration and function, we easily get fatigued, weak, and can even have convulsions,” Walker said. “So, there are many reasons one could be underserved in electrolytes including poor nutritional intake, medicines, hormonal challenges or excessive training.”
That said, maintaining optimal mineral intake based on your level of activity or other competing factors will support a healthy hydration status which in turn powers all other operating systems.
What are the benefits of consuming electrolyte drinks?
“Replacing electrolytes during times of acute water and mineral depletion like excessive sweating from training, diarrhea, vomiting or large burn injuries can be very beneficial to restoring a healthy water balance and cellular function,” Walker explains. “Drinking too much naked water (without electrolytes) in one sitting after any of the above conditions could cause hyponatremia which could be fatal.”
And of course, the perceived enhanced performance and recovery that can be gained from these drinks is alluring to most.
“Electrolyte drinks help the body to increase its fluid absorption, or in other words, hold onto fluid in the body to keep us hydrated,” Lydon adds. “Since electrolyte drinks contain sugar and calories they also give us energy and help to maintain our blood sugar levels.”
What ingredients to look for in an electrolyte drink, according to experts
There are many electrolyte drinks and powders that have flooded the market over the past several decades. Several even claim to be backed by a little nutritional science, however, so it’s important to be extra careful when shopping for one (and, any health or wellness item, for that matter).
“When shopping all these products to find the best fit for you and your needs; just like other manufactured industrial food products, it behooves you to always read the ingredient labels,” Walker said. “The fewer the ingredients, the better.”
If you’re engaged in long-distance runs for hours you might need one with more sugar content than the person who just did a 30-minute HIIT workout. (according to Walker, you don’t need sugar for the standard one-to-two hour training sessions). In turn, lower time-framed workouts should be supplemented with low to no-sugar electrolyte replacements.
“You also want to avoid the artificial colorings like Red #40 and Yellow #5,” he adds. “Most will have a respectable balance of the essential electrolytes that can enhance replenishment.”
More, Lydon recommends taking a look at the amount of sodium listed in an electrolyte drink and aiming for around 100 to 250 mg of sodium (unless you’re an elite athlete; you may need more). “Many electrolyte drinks and powders contain very high amounts of sodium when the average person easily meets and even exceeds the daily amount of sodium recommended,” she notes.
However, electrolyte needs are highly individualized based on how intense your exercise is, how long you’re exercising for, and how you sweat (salty sweaters need more sodium), so she recommends consulting with your own individual sports dietitian to assess.
How often should one consume an electrolyte drink or powder?
There is certainly some uncertainty when it comes to how many electrolyte replacements a person needs throughout the day or week.
“Don’t forget, that we should be acquiring the majority of our electrolytes through the foods we eat, which have an abundance of these essential macro-minerals in the proportions that Mother Nature intended,” Walker notes. “Like many new consumer products, we tend to sensationalize the benefits and forget to consider any downside. You can over-consume these just like over-consuming naked water throughout the day.”
For the everyday person or athlete who might run into the above problems causing electrolyte/hydration imbalances, having two to three electrolyte drinks a week would be acceptable, according to Walker. “You could get by with one a day, and there is no long-term data substantiating any harm, but we have to be aware of the tradeoffs — like extra sugar or artificial sweetener exposure and water quality of the product.”
Electrolyte drinks and powders can also be consumed by individuals who are in particularly dehydrating situations (although it’s not always necessary!) “Think long and sweaty workouts (an hour or longer), spending longer periods of time outdoors in the heat, nursing a hangover or after being ill with vomiting or diarrhea,” Lydon lists. “They may also be beneficial to those with high sodium needs like individuals with POTS (Postural orthostatic tachycardia syndrome) or elite athletes.”
When, exactly, should electrolyte drinks and powders be consumed?
“It’s best to consume electrolyte drinks during or right after exercise that is lasting 60 or more minutes,” Lydon advises. “This is especially true on hot days or after intense workouts.”
Electrolyte drinks are also helpful to consume when you’re working out more than once a day.
Who should be consuming an electrolyte drink or powder?
Electrolyte drinks were originally designed to enhance the hydration status and performance of those acutely depleted.
“Dehydration is, by definition, just a loss of pure water (little to now electrolyte loss) from the body,” Walker explains. “Volume depletion is the loss of water and electrolytes. That said, replacing both conditions above with a good balance of electrolytes can be beneficial.”
Who should avoid consumption of an electrolyte drink or powder?
You should always consult your doctor before consuming a sports-enhancing product like electrolyte drinks in any significant quantity, or “if you have concerning medical conditions that could be exacerbated by too much water and mineral replacement, like heart or kidney failure, to mention a few,” Walker notes.
What are the warning signs and symptoms of an electrolyte imbalance?
According to Lydon, an electrolyte imbalance can mean levels are either too low or too high in the body. Electrolyte levels can be measured with a simple blood or urine test as well.
“The most acute and easily self-diagnosed symptoms of electrolyte imbalance could be thirst, dry mouth, fatigue, muscle weakness, confusion, balance, constipation, headaches and many more,” Walker lists.
Put in context, these symptoms are very telling. “If the condition persists for any period of time, you might find yourself under urgent medical care where labs can be drawn to discern electrolyte and hydration challenges,” he adds. “The most common deficiencies we see in the hospital are always potassium, sodium and magnesium.”
How do electrolyte drinks and powders differ from protein drinks and powders?
Electrolyte drinks and powders are just water and electrolytes, generally speaking.
“Protein powders and drinks have many more ingredients and calories and do not need to be consumed during a workout,” Walker said.
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