The benefits of electrolytes go beyond recharging you post-workout. In fact, the best electrolyte drink helps keep you hydrated by regulating the amount of water in your body, supports muscle function, helps nerves send signals to your brain and body, keeps the pH balance (acid-base) of your blood at the right level, and maintains a healthy heart rhythm so your heart beats steadily, explains licensed dietician and Assistant Professor of Nutrition and Food Studies at George Mason University, Allison G. Miner, EdD, MS, RDN. “Most healthy individuals get the electrolytes they need from regularly drinking liquids and eating a variety of healthy foods,” says Miner. “For instance, if you eat a banana, some salted nuts, a cup of milk, and celery, you will get plenty of electrolytes.”
However, even though your body regulates electrolytes, it doesn’t create them, which is where the best electrolyte drinks can help. “Electrolytes are lost daily through sweat, urine, and other bodily functions,” says registered dietician and wellness advisor for The Lanby, Taylor Fazio, MS, RD, SPN. “In situations involving heavy sweating, illness, travel, or fatigue, a high-quality electrolyte drink can help restore electrolytes quickly and effectively.”
We asked two licensed dieticians to break down everything you need to know about electrolytes in order to find the best electrolyte drinks on the market—see their answers, below:
In This Article
Best Overall: Trace Minerals ZeroLyte
Trace Minerals
ZeroLyte Electrolyte Replenishment Drink Powder
- Why We Love It: Coconut water is a natural source of electrolytes and this clean, coconut-water enhanced electrolyte blend offers a comprehensive mineral and electrolyte profile to supercharge hydration, energy, and stamina. “Free of added sugar, artificial sweeteners, and unnecessary additives, I love that this offers 1,000 mg sodium, 500 mg potassium, 80 mg magnesium, and 1,500 mg chloride per packet, plus 100 mg coconut water powder,” says Fazio. “I also love how this electrolyte powder tastes, with flavors that don’t taste artificial so it’s easy to drink it consistently.” It’s also GMP-certified, sustainably sourced, made with traceable ingredients, and third-party lab tested for safety assurance.
- Key Ingredients: Coconut water, ancient sea salt, magnesium, potassium,
- Sodium Per Serving: 1000mg
- Sugar Per Serving: 0g
- Flavor(s): Salty berry lemonade, salty watermelon, salty orange, salty citrus, salty mango
- Packets Per Box: 30
Best for Exercise: LMNT Zero Sugar Electrolytes
LMNT
Zero Sugar Electrolyte Drink Mix
- Why We Love It: Another favorite of Fazio’s, these salty packets serve up 1000mg of sodium as well as magnesium and potassium. “This electrolyte powder provides a higher sodium content than most electrolyte products, making it well-suited for athletes, heavy sweaters, those on low-carb or ketogenic diets, or individuals prone to salt loss in hot environments,” says Fazio. “It also contains no added sugar, artificial colors, or fillers, and is naturally sweetened with stevia (or available unflavored).”
- Key Ingredients: Salt, malic acid, magnesium malate, potassium chloride
- Sodium Per Serving: 1000mg
- Sugar Per Serving: 0g
- Flavor(s): Citrus salt, grapefruit salt, orange salt, mango chili, raspberry salt, watermelon salt, raw unflavored
- Packets Per Box: 30
Best Sugar-Free: Ultima Replenisher Daily Electrolyte Powder Drink Mix
Ultima
Replenisher Daily Electrolyte Powder Drink Mix
- Why We Love It: These delicious electrolyte sticks come in a variety of flavors and contain six powerful electrolytes along with vitamin C and zinc. It dissolves easily into water, transforming it with key replenishing minerals, like calcium, chloride, magnesium, phosphorus, potassium, and sodium. It has the perfect not-too-salty and not-too-sweet taste which makes it more palatable. Even better? It’s naturally sweetened with organic stevia leaf extract so there’s 0 grams of added sugar—and zero hidden sugar bombs. “Most electrolyte drinks tend to have added sugar or sweeteners, which help with their absorption and taste, but can add excess, empty calories,” says Miner. “So avoid electrolyte powders with more than 20 grams of sugar per serving or look for ones that are free from artificial additives and excess sugar altogether.”
- Key Ingredients: Calcium, chloride, magnesium, phosphorus, potassium, sodium, vitamin C, zinc
- Sodium Per Serving: 55mg
- Sugar Per Serving: 0g
- Flavor(s): Blue raspberry, cherry pomegranate, grape, lemonade, orange, passionfruit, pink lemonade, raspberry, strawberry margarita, watermelon
- Packets Per Box: 20
Best Unflavored: Magna Electrolyte Powder Drink Mix
Magna
Electrolyte Powder Drink Mix
- Why We Love It: Vegan, keto-friendly, NSF-certified, and non-GMO, those looking to boost energy, enhance focus, and aid recovery will love the results from this neon yellow packet. There’s three types of magnesium, B vitamins, sodium, and potassium so it’s suitable for a variety of needs. “Magna’s powder emphasizes magnesium and potassium support, with additional minerals to promote muscle and nerve health,” says Fazio. “It’s also lower in sodium, making it a good everyday option for individuals who experience muscle cramps or need targeted magnesium support.”
- Key Ingredients: Vitamin D, B6, B12, magnesium malate, magnesium l-threonate, magnesium glycinate
- Sodium Per Serving: 300mg
- Sugar Per Serving: 0mg
- Flavor(s): Unflavored, lemon lime, mint lemonade, tea lemonade, watermelon lime, summer berry
- Packets Per Box: 28
Best Tasting: Be Love Citrus Zest
Be Love
Citrus Zest Balanced Electrolyte Beverage
- Why We Love It: If powders aren’t your thing, this electrolyte drink comes in a ready-to-sip can with three fresh, delicious (crisp, light, zesty!) flavors—no powdery aftertaste in sight. “The main electrolytes that are easily lost through sweating, and would be important to look for in an electrolyte drink, are sodium and potassium,” says Miner. “While magnesium and calcium are important, they’re lost in smaller amounts through sweat and are usually included in lower amounts in electrolyte supplements.” Not only is the non-sparkling drink made with balancing electrolytes like sodium (from sea salt), potassium, and magnesium, what it’s made without is impressive: zero caffeine, zero sugar, zero artificial flavor, and zero calories.
- Key Ingredients: Reverse osmosis water, sea salt, citric acid, magnesium malate, potassium chloride
- Sodium Per Serving: 220mg
- Sugar Per Serving: 0g
- Flavor(s): Berry Bliss, Citrus Zest, Orange Blossom
- Packets Per Box: 12 cans
Best for On-the-Go: Liquid I.V. Hydration Multiplier
Liquid I.V.
Hydration Multiplier Electrolyte Powder Drink Mix
- Why We Love It: One of the most popular electrolyte drinks on the market, Liquid I.V. comes in travel-friendly single-serve sachets that make it easy to bring with you anywhere you’re going. While it does have 11 grams of sugar, it also has vitamins, minerals, and 100% of the daily value of B vitamins (B3, B5, B6 and B12). “The recommendation for an electrolyte supplement depends on the need so it’s best to consult a professional for recommendations,” says Miner. “For example, Liquid I.V. is one great option for those trying to maintain daily hydration levels.”
- Key Ingredients: Ascorbic acid, potassium, citric acid, niacinamide stevia leaf extract,
- Sodium Per Serving: 500mg
- Sugar Per Serving: 11g
- Flavor(s): Acai berry, Arctic Raspberry, Cotton Candy, Golden Cherry, Grapefruit, Lemon Lime, Mango, Orange Vanilla, Passionfruit, Pear, Pina Colada, Popsicle Firecracker, Seaberry, Strawberry, Strawberry Lemonade, Tropical Punch, Watermelon
- Packets Per Box: 16
Everything You Need to Know
Electrolytes are electrically charged minerals that help your body function properly and are essential for the survival of every living organism. “Some electrolytes are sodium, potassium, calcium, magnesium, chloride, phosphate, and bicarbonate,” says Miner. “Once we consume them, the kidneys help to regulate the balance of electrolytes in the blood. The kidneys remove excess electrolytes through the urine or hold-on to electrolytes if blood levels are too low.”
What are the benefits of electrolytes?
Electrolytes play a key role in how your body functions every day and increased energy and stamina, blood pressure regulation, improved muscle performance, quicker recovery, and optimal hydration levels are among some of the benefits of balanced electrolytes. “While most people meet their needs through food and regular hydration, there are times when extra electrolytes can be beneficial,” says Fazio. “Common issues like headaches, dehydration from illness, or fluid loss from exercise, heat, or sweating can sometimes be improved with electrolyte replenishment.”
Fazio also notes that electrolyte supplements may benefit people with conditions like Postural Orthostatic Tachycardia Syndrome (POTS) or Mast Cell Activation Syndrome (MCAS). “People with conditions like POTS often require additional sodium and fluids to help maintain blood pressure and reduce dizziness,” says Fazio. “And those with MCAS may benefit as well, as histamine responses and certain medications can affect hydration and electrolyte balance.”
It can also benefit those during pregnancy, postpartum recovery, or lactation. “These situations all increase fluid and nutrient demands, making electrolytes helpful for supporting hydration and milk production,” says Fazio. “Fun fact—nausea in early pregnancy may be related to increased blood fluid volume and misalignment of electrolytes, meaning adding electrolytes into water can potentially help quell nausea.”
What is the best thing to replenish electrolytes?
The best thing to replenish electrolytes first and foremost is a balanced, nutritious diet and regular hydration. “Electrolytes mainly come from the food and fluids we consume like fruits, vegetables, dairy, nuts, meats, coconut water, and mineral-rich sea salt,” says Fazio. “For most people, a whole-food-based diet rich in leafy greens, fruits like bananas and citrus, and mineral-rich sea salt is enough to maintain balance.” Plus, the replenishment of electrolytes is just one part of the bigger picture when it comes to health. “A healthy diet will take care of electrolyte needs as well as ensuring the diet has enough energy, iron, or vitamin C,” explains Miner. “You need a comprehensive scope of nutrients for optimal function and by focusing on only one or two nutrients, you might be unintentionally missing out on others.”
What to Look For in an Electrolyte Drink
When trying to find the best electrolyte drink for you, there’s a few factors to consider—namely your activity level, your goals, and if you have any medical issues. “Choose a supplement that fits your specific health needs, activity level, dietary preferences, and taste,” says Fazio. “If you have underlying health conditions (especially kidney or heart issues), consult your healthcare provider before using these products.” Many commercial electrolyte drinks are chock full of added sugars, artificial colors, preservatives, or synthetic flavors which can hurt more than it can help. “Some also have imbalanced ratios, such as too much sodium without adequate potassium or magnesium, which can create or worsen imbalances,” adds Fazio. According the Fazio, a good rule of thumb when looking for the right formula is:
- It has a specific balanced mix of sodium, potassium, magnesium, and calcium.
- It contains minimal ingredients, no artificial dyes or preservatives, and little to no added sugar.
- If sweetened, it has natural sweetener options like stevia or monk fruit.
- It preferably uses mineral salts or sea salt for sodium.
When should you take electrolytes?
Regular replenishment of electrolytes is important, and some situations call for reinforcements like electrolyte powders or drinks. “Electrolytes are helpful during or after intense exercise lasting more than an hour, especially in hot or humid conditions,” explains Fazio. “They can also support hydration during illness with vomiting, diarrhea, or fever, and help offset fluid loss after or even before drinking alcohol. Hot weather, sauna sessions, and long flights or travel are other situations where electrolyte replacement can be beneficial during or after the activity.”
Electrolytes can also be a tool for treating kids suffering from illnesses. “Pediatricians generally recommend electrolyte replacement for children during illness, fever, or prolonged sweating with child-specific, low-sugar solutions like Pedialyte,” says Miner. “It remains my go-to option due to its appropriate electrolyte balance and clinical reliability for children.”
- Taylor Fazio, MS, RD, SPN is a New York–based registered dietician and wellness advisor for The Lanby.
- Allison G. Miner, EdD, MS, RDN is a licensed dietician and Assistant Professor of Nutrition and Food Studies at George Mason University.