We’re told to hydrate while we exercise for good reason: As you sweat, your body becomes dehydrated and you lose water and electrolytes, the minerals that help your muscles work properly and regulate blood pressure. (1)
During a particularly hot and sweaty training session, drinking an electrolyte powder, which always includes sodium and potassium, and sometimes calcium, magnesium, phosphorus, and chloride, can help keep your body performing at its best.
But similar to the best BCAA supplements, there’s a pretty large list of electrolyte brands and products on the market. Different products are better suited for different athletes, training protocols, environmental conditions, and fitness goals. So, our team of experts, including personal trainers, athletes, and nutrition coaches, tested more than 20 products to find the best electrolyte supplements.
The 10 Best Electrolyte Supplements of 2024
- Best Electrolytes Overall: BUBS Naturals Hydrate or Die
- Best Electrolyte Powder for Fasting: Transparent Labs Hydrate
- Best Electrolytes for Runners: XWERKS Motion
- Best Electrolytes for Mixing: Gainful Hydration
- Best Electrolyte Drinks for Older People: Sports Research Hydrate
- Best Electrolytes for Travel: Liquid IV
- Best Electrolytes on Amazon: LMNT
- Best Electrolyte Gels: GU Energy Gel Shots
- Best-Tasting Electrolytes: Propel Electrolytes
- Best Electrolyte Tablets: Nuun Sport
Medical disclaimer: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional or registered dietitian. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems or injuries. They are not substitutes for consulting a qualified medical professional.
Best Electrolyte Supplements Video Review
Join Jake Herod, NASM-CNC, and registered dietitian nutritionist Chelsea Rae Bourgeois, MS, RDN, LD, as they discuss some of the best electrolyte supplements on the market in 2024, with a focus on products from brands like BUBS, XWERKS, and Liquid I.V.
Best Electrolytes Overall: BUBS Naturals Hydrate or Die
These convenient single-serve packs of electrolytes are great for on the go and come in a research-backed ratio to help keep you hydrated. They have high-quality, all-natural ingredients and are certified by NSF.
Specs
- Electrolytes per Serving: 670mg sodium (29% dv), 5mg calcium (0% dv), 243mg potassium (6% dv), 62mg magnesium (15% dv), 1030mg chloride (45% dv)
- Calories per Serving: 40 calories
- Flavors: Lemon, Orange, Organic Coconut
- Price: $34 for 18 servings
Bubs Naturals Hydrate or Die is our top pick for the best electrolyte powder overall, due large in part to its formula that is free from artificial ingredients, includes all the main electrolytes your body needs, and comes in convenient on-the-go packets.
Bubs Naturals hydration powder serves up 670 milligrams of sodium (29% daily value), 5 milligrams of calcium (0% daily value), 243 milligrams of potassium (6% daily value), 62 milligrams of magnesium (15% daily value), and 1,030 milligrams of chloride (45% daily value). Our testers also really liked the addition of two milligrams of iron (10% daily value), which isn’t common in many electrolyte supplements.
Registered dietitian Chelsea Rae Bourgeois says, “With 2,000 total milligrams of electrolytes and 10g of carbs per serving, you get maximum hydration without the sugar crash. BUBS is packed with hydration-supporting goodness, making it a powerful tool for hard-hitting endurance athletes.”
Bourgeois also loves that BUBS creates yummy flavors without any added sugar or artificial sweeteners, and it’s vegan-friendly and available in convenient, portable sizes. Plus, she points out, BUBS is 100% NSF for Sport Certified for safety and effectiveness.
One thing to note is the high sodium content: 670 milligrams is a large chunk of the daily recommended intake, so this supplement should be saved for intense exercise, hot days, or those who are naturally heavy sweaters with a high sweat sodium concentration. Bourgeois gives the formula a score of 4 out of 5 points, saying, “It scores high marks for its electrolyte to carbohydrate ratio, but the deductions stem from the high sodium content, as it may not be appropriate for all athletes.”
“I tested a packet of the orange flavor and it’s pretty salty,” according to Kate Meier, BarBend editorial staff member and competitive weightlifter, giving the flavor an overall score of 4 out of 5. “It also had a bit of a chalky after-taste. But other testers really enjoyed the saltiness, so it’s a personal preference!”
Our testers sampled this electrolyte supplement in a shaker cup and gave it 5 out of 5 points for solubility. It dissolved perfectly fine and there were no floaties or gritty texture. We also liked the convenient single-serving packets, which are easy to keep in your gym bag or car.
One 18-serving package costs $34, which comes out to about $1.88 per serving. This is definitely on the pricier side, considering most other electrolyte supplements cost $1.50 or less, so we had to give Bubs Naturals a 3.5-out-of-5 score for price per serving.
Best Electrolyte Powder for Fasting: Transparent Labs Hydrate
Transparent Labs Hydrate contains 500mg of a coconut water powder complex that can potentially help promote satiation — thanks to the fiber content. Plus, it's combined with a dose of calcium, phosphorus, magnesium, sodium, potassium, and taurine for a complete electrolyte supplement. Transparent Labs is also offering 25% off sitewide from November 28 through December 3, and all orders over $150 will receive a free gift bundle including a gym bag, shaker bottle, and free samples of popular products.
Specs
- Electrolytes per Serving: 500mg sodium (22% dv), 84mg calcium (6% dv), 250mg potassium (5% dv), 50mg magnesium (12% dv)
- Calories per Serving: 0 calories
- Flavors: Tropical Punch, Peach Mango, Raspberry Lemonade
- Price: $29.99 for 40 servings
If you follow a fasting protocol but want to stay hydrated, you want to find a hydration electrolyte supplement that won’t break your fast. This zero-calorie option from Transparent Labs is great for mineral replenishment while you’re fasting without adding any macros and calories to your day.
Transparent Labs Hydrate has a pretty solid formula, including calcium, magnesium, sodium, and potassium, some of which come from the inclusion of coconut water powder. While that gives it a tropical taste, it’s not suitable for individuals who have allergies to coconut.
Chelsea Rae Bourgeois, RD, points out that Transparent Labs produces and offers clinically-dosed, science-backed formulas and their Hydrate rapid electrolyte replenisher is no different.
This supplement sources electrolytes from bioavailable minerals, giving you an affordable and effective boost of hydration, she says, adding that she likes ”that Transparent Labs has harnessed the power of coconut water. As more research emerges, we’re finding coconut water offers comparable benefits to your typical sports drinks (like Gatorade), just from a more natural source,” Bourgeois says.
Transparent Labs Hydrate also stands out due to its 1,000-milligram dose of taurine per serving. (10) “While the primary purpose behind Hydrate is improved hydration, you also get the benefits of taurine: less fatigue and muscle damage,” Bourgeois explains. “And if you have any concerns about safety and efficacy, you can find peace of mind in the product’s third-party testing.”
Bourgeois also points out that this product contains proprietary blends, “which aren’t inherently bad, they just give a bit of mystery to a product.” Ultimately, she awarded the formula a score of 4.25 out of 5 points, with deductions stemming from the included tree nuts and proprietary blend.
The flavor was a little stronger than our tester, a certified personal trainer, expected, which some athletes may not like. “The company recommends mixing one serving with eight to 12 ounces of water, but I still thought the Tropical Punch flavor was too strong,” he says, giving the taste 4 out of 5 points. “It didn’t taste bad but I had to dilute this flavor a lot.”
TL’s electrolyte formula did get a 5-out-of-5 score for solubility. Our tester had no issues mixing it with water and it dissolved without leaving any gritty floating substances. We even mixed it with cluster dextrin and all the ingredients dissolved perfectly fine.
Our team also gave the price per serving 5 out of 5 points, considering this is one of the cheapest supplements on this list. One 40-serving container only costs $28.99, making it $0.72 per serving.
Read our full Transparent Labs Hydrate Review.
Best Electrolytes for Runners: XWERKS Motion
Xwerks contains three grams of BCAAs in a 2:1:1 ratio. Plus, there’s an added dose of calcium, magnesium, and sodium for hydration to make sure you’re hitting all your marks during and after your workout.
Specs
- Electrolytes per Serving: 34mg sodium (1% dv), 80mg calcium (8% dv), 35mg magnesium (9% dv)
- Calories per Serving: 110 calories
- Flavors: Raspberry Lemonade
- Price: $59 for 30 servings
When you’re doing a long-distance run or a sprint interval session, you’re probably going to sweat quite a bit. Keeping your body hydrated and fueled is crucial for performance, and XWERKS Motion is a good electrolyte supplement for runners of all levels.
Unlike other similar supplements, XWERKS Motion contains 25 grams of carbohydrates, which can offer some additional fuel during your training session. You also get sodium, calcium, and magnesium to replenish your electrolyte levels, plus some BCAAs to help reduce fatigue and support muscle strength. (13) For runners specifically, this formula ticks a lot of boxes.
Registered dietitian Chelsea Rae Bourgeois had this to say about the formula:
“This is a multi-purpose formula that’s backed by science. It contains BCAAs and a serving of cluster dextrin, which has been shown to increase time to exhaustion and decrease stress hormone response. The cluster dextrin supports your workout in the moment, and the BCAAs support your recovery after you leave the gym.”
Bourgeois adds that she loves that its ingredients are backed by clinical trials, and the 2:1:1 ratio of leucine, isoleucine, and valine. “My main hangup with it is the proprietary blend of BCAAs,” she says. “We know that it’s a 2:1:1 ratio, but how much of each BCAA are we getting per scoop? And while it doesn’t contain sugar, it does contain artificial sweeteners. I’m not an anti-artificial sweetener RD, but they can cause GI distress and the taste can be a tough one to get past for some.” (11)
All those factors considered, Bourgeois gave Motion a score of 3.75 out of 5 points for formula, noting deductions for the proprietary blend.
XWERKS Motion only comes in Raspberry Lemonade flavor, which our tester, a certified personal trainer, gave a 4 out of 5. “The raspberry flavor is much stronger than the lemonade,” he said. “It’s refreshing but it does have a powdery taste, so I had to mix it with more than the recommended amount of water.”
We did give this supplement a score of 5 out of 5 for solubility, though. “It was easy to mix and dissolved completely,” our tester said. “I didn’t even need to use a blender ball in my cup.” This is great considering most runners don’t take a shaker cup on their runs — it will dissolve just fine in a running water bottle or hydration vest.
Considering you get an extra dose of carbs and BCAAs in this supplement, our tester enjoyed using it right before a workout. “If I train early in the morning and don’t want to have a full meal, I have a serving of these electrolytes,” he said. “I definitely noticed a difference in my energy while working out. But I also use it as a recovery drink, too.”
While this supplement is pretty versatile, we did have to give it a paltry 2 out of 5 for price per serving. At nearly $2 per serving, this is one of the most expensive electrolyte drink mixes on this list. Granted, the added BCAAs does mean you can save on a separate BCAA supplement. But if you’re a runner who doesn’t take BCAAs anyway, this cost may be tough to justify.
[RELATED: The 11 Best Supplements for Runners]
Best Electrolytes for Mixing: Gainful Hydration
Gainful hydration is available in three tasty flavors and multiple customer reviews back their popularity. You can also customize your formulation with added doses of caffeine for energy, or extra electrolytes for supporting your sweat-riddled workouts.
Specs
- Electrolytes per Serving: 300mg sodium (13% dv), 150mg potassium (3% dv), 150mg magnesium (36% dv), 50mg calcium (4% dv)
- Calories per Serving: 15
- Flavors: Tropical Mango, Strawberry Lemonade, Lemon Lime
- Price: $30 for 21 servings
Gainful Hydration is a customizable electrolyte blend that buyers can personalize based on their sweat rates and desire, or lack thereof, for caffeine. There are four possible combinations: A Little Sweaty, caffeinated; A Little Sweaty, not caffeinated; Super Sweaty, caffeinated; Super Sweaty, not caffeinated. This is a unique offering and not something I’ve seen with other electrolyte powders. I love that athletes can somewhat customize their formula based on their needs. You could even buy two different options to use in different scenarios.
The formulas each contain four key electrolytes, but in different amounts to accommodate different sweat rates and sweat sodium concentrations:
- A Little Sweaty: 300mg sodium, 150mg potassium, 150mg magnesium, 50mg calcium
- Super Sweaty: 400mg sodium, 150mg potassium, 200mg magnesium, 50mg calcium
So, the Super Sweaty blend bumps up the sodium and magnesium content by 100 milligrams and 50 milligrams, respectively, while the potassium and calcium content remain the same. Frankly, both 300 and 400 milligrams of sodium are moderate amounts for a hydration powder, and could work well for most people exercising at moderate temperatures in moderate weather. Hot weather and high-intensity exercise—and high-sodium, heavy sweaters—may need more.
The ingredients list is minimal; the formula is sweetened with both cane sugar and stevia, and includes natural flavor and color agents. I appreciate the fact that there are no proprietary blends in this formula, and I think it earns a solid score of 4 out of 5 points for its electrolyte balance.
Our testers tried the Tropical Mango flavor and really enjoyed it, rating it with 4 out of 5 points. “I really enjoyed the Tropical Mango flavor to the point where I would drink this just as a drink,” one tester said. “Several people on our team tried this, and some found it too sweet, but I didn’t.”
This powder scored highly for solubility, too, earning 5 out of 5 possible points. “Several of us mixed this with the recommended 12 ounces of water in a shaker cup, and even just stirred it with a spoon, and it dissolves really well,” our tester said.
Best Electrolyte Drinks for Older People: Sports Research Hydrate
The Sports Research Hydrate formula is sugar-free and offers 400 milligrams of Sodium, along with 200 milligrams of Potassium. In each serving, you'll also find over 65 trace minerals, seven essential vitamins, and Coconut Fruit Water Powder. There are four flavors available — Cherry Pomegranate, Lemon Lime, Passion Fruit, Raspberry Lemonade.
Specs
- Electrolytes per Serving: 400mg sodium (17% dv), 40mg calcium (3% dv), 200mg potassium (4% dv), 40mg magnesium (10% dv), 337mg chloride (15% dv)
- Calories per Serving: 5 calories
- Flavors: Passion Fruit, Lemon Lime, Cherry Pomegranate, Raspberry Lemonade
- Price: $22.95 for 16 servings
The importance of staying adequately hydrated as you age doesn’t change. Yet, older adults are much more susceptible to electrolyte imbalance and dehydration than younger people, according to some research. (2) Hyponatremia (low sodium) and hypernatremia (high sodium) are two of the most common hydration-related conditions in older people. (3)
It’s super important to stay hydrated for overall health and wellness, and while it’s always best to consult your healthcare provider about supplements before using them, our team of fitness and nutrition professionals really likes Sports Research Hydrate as an electrolyte supplement.
When Chelsea Rae Bourgeois, MS, RDN, LD took a look at the label, two important factors helped the formula earn a 4 out of 5. “Each serving of Sports Research Hydrate provides 400 milligrams of sodium,” she says. “Plus, it’s sugar-free, making it an ideal hydration choice for those trying to limit their sugar intake or control their blood sugar levels.”
[Related: Best Electrolyte Drinks]
But this blend isn’t limited to older individuals. Research suggests that ingesting sodium before working out can positively affect hydration and physical performance (4), and competitive athletes will also appreciate that Hydrate’s formula has been tested for any banned substances. “I also like that this product is Informed-Sport certified, providing peace of mind when incorporating it into your hydration routine,” Bourgeois adds.
Sports Research Hydrate offers four flavors, and BarBend editorial member Matt Cummings had the chance to mix up a packet of the Passion Fruit variety himself. He rated its solubility with 5 out of 5 points and added, “After about ten seconds of shaking, I could barely tell it was ever a powder.” He also said it wasn’t quite like a fresh tropical fruit cocktail, but it was pretty close. There was one aspect that cost its overall taste rating a point, though. “It did taste rather salty, so I scratched a point there.”
Hydrate is sugar-free, but as Bourgeois points out, its sweetener could be an issue for anyone with gastrointestinal problems. (8) “Hydrate is sweetened with steviol glycosides, which may cause GI issues in some people,” she says. “Be mindful when taking supplements with artificial sweeteners if you have a history of GI distress.”
Best Electrolytes for Travel: Liquid IV
Liquid IV's hydration multiplier is ideal for athletes who like to take their workouts on-the-go, thanks to the convenient single-serving packets. These also contain additional vitamins and nutrients.
Specs
- Electrolytes per Serving: 370mg potassium (8% dv), 500mg sodium (22% dv)
- Flavors: Lemon Lime, Strawberry Lemonade, Seaberry, Tropical Punch, Pina Colada, Concord Grape, Golden Cherry, Acai Berry, Guava, Passion Fruit, Strawberry, Watermelon, Variety
- Calories per Serving: 45
- Price: $24.99 for 16 servings
When you’re constantly on-the-go, catching flights or hitting the road, staying hydrated can become an afterthought. We like Liquid IV’s easy single-serving packets for frequent travelers. Just toss a few packets in your suitcase or travel bag and stay hydrated during your whole trip.
With 3 times more electrolytes than the average sports drink, registered dietitian Chelsea Rae Bourgeois says it can help sweaty athletes replenish lost electrolytes much faster than just water alone.
“Liquid IV is an appropriate option for endurance athletes who lose a lot of sweat, especially those spending a lot of time outside in the hot weather,” she says. “Plus, each serving of Liquid IV provides hefty doses of B vitamins, including B3, B5, B6, B12, and vitamin C, helping you reach your daily recommendations for each in a convenient portable package.”
Though Liquid IV Hydration Multiplier heavily relies on the science of oral rehydration solutions, there is no mention of third-party testing, which Bourgeois points out as a con. “Furthermore, each serving provides more than 500 milligrams of sodium and 10 grams of added sugar, meaning it’s not an appropriate hydration solution for everyone.”
Those that don’t sweat excessively during their workout may not need that much sodium, she says, and those monitoring their blood sugar levels may prefer to avoid added sugars. Liquid IV gets a 4 out of 5 for its formulation, according to Bourgeois.
Our tester gave the flavor 4.5 out of 5 points after trying the Lemon Lime and Acai Berry. “The taste is very yummy,” says our tester, who’s also a certified personal trainer. “It’s not too sweet and only a little bit salty.”
However, another tester rated the flavor with 2 out of 5 points. “After trying the Lemon Lime myself, I thought it was way too sweet for my liking,” they said. “It’s not as sweet as a pre-workout supplement, for instance, but I prefer my electrolytes to taste like lightly flavor-infused water. While I don’t love the flavor personally, I do still keep a few packets in my travel bag and car.”
For solubility, we gave this product a 3 out of 5. Our testers didn’t think it was too grainy but definitely noticed some particles floating in my water bottle. “I’m sure they would have dissolved with a shaker bottle, but I love to sip a hydration drink on a long bike ride and shakers don’t fit in my bike’s bottle cages,” they said.
We did really like the price per serving, though. One 16-serving box costs $24.99, which is only about $1.56 per serving. We gave this cost a 3.75 out of 5, as it’s cheaper than some pricier formulas but you still can find less expensive options.
Read our full Liquid IV Review
Best Electrolytes on Amazon: LMNT Recharge
LMNT Recharge electrolytes come in a variety of flavors, from chocolate and caramel varieties to fruity and citrus tastes. You can even opt for a variety pack for more flavor options.
Specs
- Electrolytes per Serving: 1000mg sodium (43% dv), 0mg calcium (0% dv), 200mg potassium (4% dv), 60mg magnesium (15% dv)
- Calories per Serving: 10 calories
- Flavors: Citrus Salt, Grapefruit Salt, Watermelon Salt, Orange Salt, Raspberry Salt, Raw Unflavored, Mango Chili, Chocolate Salt, Chocolate Caramel
- Price: $45 for 30 servings
LMNT Recharge electrolytes come in nine different flavors, including some unique options, like Mango Chili, Chocolate Caramel, and Grapefruit Salt. After trying the Mango Chili, our testers were pretty satisfied, giving it 5 out of 5 points in the taste category.
“The Mango Chili flavor isn’t overly sweet. Actually, it’s almost savory instead. When you first sip it, you taste sweetness from the mango but then you get some spiciness from the chili,” our tester said. “It didn’t taste artificial at all and I’d definitely buy this flavor again.”
This formula includes sodium and potassium in the amounts of 1,000 milligrams and 100 milligrams, respectively. It also contains 60 milligrams of magnesium. While this formula may be a winner for athletes with high sweat rates and/or high sweat sodium concentrations, and those exercising in very hot climates, the sodium content is likely too high for most people.
This led me to score the formula with 3 out of 5 points: It’s an excellent option for hot, high-intensity, and/or long-duration workouts, but most people don’t need to get 43% of the daily value of sodium from a single beverage.
Our testers didn’t notice any negative side effects after trying this supplement for several workouts. “This one is actually pretty light on my stomach,” our tester said, giving this category a 5 out of 5. “I think the lack of sugar in the formula helped me stay alert and energized.”
LMNT also earned 5 out of 5 points for solubility. After mixing it in a water bottle, we didn’t notice any graininess or clumping. It dissolved pretty quickly and smoothly, which is what you want for an intra-workout supplement. Who wants to spend 10 minutes between sets shaking up a supplement, right?
Best Electrolyte Gels: GU Energy Gel Shots
These small packets of 450 mg of amino acids, 55 mg of sodium, and 20 mg of caffeine are super easy to use on the go. Just tear the top off and squeeze — even if you are running, you won’t have to stop to consume them.
Specs
- Electrolytes per Serving: 55mg sodium (2% dv), 20mg calcium (2% dv), 30mg potassium (0% dv)
- Flavors: Salted Caramel, Vanilla Bean, Chocolate Outrage, Strawberry Banana, Jet Blackberry, Tri-Berry
- Calories per Serving: 100 calories
- Price: $12.80 for eight servings
Electrolyte gels are ideal for anyone who loves long-distance physical activity. Whether you’re taking them in your pocket on a long run or just throwing them in your gym bag, this pick is one of the easiest electrolyte supplements to transport.
Our tester, a former collegiate runner, road racer, and triathlete, is no stranger to GU energy gels and has tried practically every flavor. “For endurance training, I’d give the formula a 4 out of 5. You get a few of the major electrolytes, including sodium, calcium, and potassium,” they said. “Plus, there are about 23 grams of carbs per serving with zero fiber, which means your body can digest these quickly, using them for energy while you train.”
According to registered dietitian Chelsea Rae Bourgeois, GU Energy Gel Shots tackle hydration and then some. “Packed with electrolytes, slow and fast-acting carbs, and BCAAs, this gel can help you maximize performance and recovery,” she says. (13) “I love that you get 450 milligrams of amino acids with every serving of GU, and it’s all vegan-friendly and tested for banned substances.”
GU Energy Gel Shots contain various nutrients, all necessary for a solid workout, Bourgeois says, but notes that the portions of each nutrient are geared towards the here and now versus long term—that is, they’re great for intra-workout support, but not rehydration after a workout or all-day hydration. Also worth noting: there are only 5 flavors available without caffeine. If you’re looking for a stimulant-free hydration option, you are limited on taste. Considering all the ingredients and purported benefits, Bourgeois rates this formulation with 4.25 out of 5 points.
These convenient packets scored highly for taste. “GU has a pretty wide range of flavor options and I’d say the taste is an overall 4 out of 5,” our tester said. “I personally enjoy the Salted Caramel and Chocolate Outrage flavors. I’m a huge sweet tooth and in the middle of a 60-mile bike ride, they taste like a treat. I have cycling friends who absolutely hate the dessert-style flavors and prefer the fruity varieties. So, it’s definitely a personal choice.”
The price per serving isn’t as cheap as some other electrolyte supplements. One packet costs about $1.60 or $12.80 for a box of eight. However, our tester really likes the convenience of the packets. They fit great in just about any pocket or running belt.
GU energy gels aren’t for everyone, but if you’re a long-distance endurance athlete, they’re worth a try, in our opinion. Sipping electrolytes in your water is an excellent way to stay hydrated but if you’re running or biking for many miles, having a form of solid electrolytes with some calories can help keep your energy levels high.
Best Tasting Electrolytes: Propel Electrolytes
Available on Amazon and in just about any store, Propel Electrolytes are a quick, easy, and delicious way to get essential electrolytes.
Specs
- Electrolytes per Serving: 210mg sodium (9% dv), 70mg potassium (0% dv)
- Calories per Serving: 0
- Flavors: Berry, Grape, Kiwi Strawberry, Raspberry Lemonade
- Price: $15 for 10 servings
Propel is a staple in hydration powders. You can find them at virtually any grocery store or convenience store, as well as almost everywhere online. Propel electrolyte powder was one of the highest-rated supplements we tested in terms of taste. It earned 5 out of 5 points in this category.
“I absolutely love these packets,” said our tester, BarBend editorial team member and personal trainer Kate Meier. “My favorite is Raspberry Lemonade, which I could drink all day. The other tastes are fantastic. I think the grape tastes like a purple Kool-Aid, the Strawberry Kiwi has a strong strawberry taste.”
“The flavors are strong, but not so strong that it’s hard to get down,” she continued. “And I love that it’s not overly sweet or artificial-tasting like some sports drinks are.” Propel also received high remarks for solubility. Kate awarded it 5 out of 5 points, saying, “This dissolves so easily and without much work: just a few shakes of a blender cup with ice and you’re good to go.”
While we love the taste and texture of Propel, its formula didn’t earn a score quite as high. With just 210 milligrams of sodium and 70 milligrams of potassium, this blend is best suited to those with low sweat rates and/or low sweat sodium concentrations, doing low-to-moderate-intensity exercise, or exercising in cooler climates. Between the lower electrolyte concentration and the use of artificial ingredients, I gave this formula a score of 3 out of 5 points.
On the upside, Propel is relatively affordable, coming in at about $15 for 10 travel packets, or $1.50 per serving. It’s not the cheapest nor the priciest, and travelers—or those who go straight from work or school to training—will appreciate the convenience of the travel packs.
Best Electrolyte Tablets: Nuun Sport
Nuun Sport tablets easily dissolve into liquid and provide substantial electrolytes to replenish you. There are 10 delicious flavors to choose from, each of which our testers love.
Specs
- Electrolytes per Serving: 300mg sodium (13% dv), 150mg potassium (4% dv), 13mg calcium (2% dv), 25mg magnesium (6% dv), 40mg chloride (2% dv)
- Calories per Serving: 15
- Flavors: Strawberry Lemonade, Citrus Fruit, Watermelon, Fruit Punch, Grape, Orange, Lemon Lime, Tri-Berry, Tropical
- Price: $7.49 for 10 servings
I’m a big fan of Nuun Sport hydration tablets. These little alka-seltzer-like tablets dissolve into water with zero effort—just pop it in and wait—and leave you with a refreshing, tasty, fizzy drink. I’ve tried almost all flavors of Nuun Sport and I haven’t yet met one I didn’t like. They’re a go-to for post-workout hydration, especially after runs in the sun, because the fizziness is just so refreshing.
A word of caution: Don’t dissolve one of these tablets into a closed bottle and transport it. It might explode due to the carbonation, and that wouldn’t be a good time for anyone. I’m speaking from personal experience here…
These tablets contain moderate amounts of electrolytes, including 300 milligrams of sodium and 150 milligrams of potassium, making them a suitable choice for most activities in a lot of different climates. You may need more electrolytes if you’re a heavy sweater, working out in a very hot climate, or doing a particularly intense or long session. Overall, I think the formula deserves 4 out of 5 points, with a nod of approval to the inclusion of caffeine in some flavors.
I’m not the only one who likes Nuun Sport on the BarBend team. It earned a score of 5 out of 5 points from our testers. One tester said, “Our team tried several versions of this, including one with caffeine. The Wild Berry flavor is fantastic. It’s not overly sweet or tangy, just the right amount of flavor.”
Our testers also appreciated the solubility. They awarded it 4 out of 5 points, docking the one point because, in their experience, “The tablet doesn’t fully dissolve on its own, you might have to shake your cup a little to get it to mix all the way. We still saw some sediment at the bottom of our glass, but it wasn’t a dealbreaker for us.”
How We Tested and Chose the Best Electrolyte Supplements
As you may see with protein powders or pre-workout supplements, there are seemingly endless electrolyte brands and options on the market. So, in order to really gather all the best, our team of expert product testers, including certified personal trainers and athletes, tried about 24 different electrolyte supplements to narrow down the best of the best. This is how we put our top picks to the test using our supplement testing methodology:
- Electrolyte Blend: The five most important electrolytes to remain in balance are sodium potassium, chloride, calcium, and magnesium. Sodium, potassium, and chloride are most commonly lost in sweat. We prioritized blends with a strong ratio of sodium to potassium. (9)
- Flavor: We sampled different flavors from many electrolyte companies in an effort to provide a well-rounded perspective on taste. We prioritized brands that offer multiple flavor options and didn’t want to promote any products that were overly sweet or grainy.
- Solubility: Unless you’re using your electrolytes in the gym, you probably won’t have a shaker bottle handy on a run, hike, or bike ride. So, we favored electrolytes that dissolved well with just a standard water bottle, no shaker ball needed.
- Form: Ultimately, one form is not necessarily better than the other, so we selected different forms of electrolytes—powders, capsules, tablets—for this list that may suit different people’s lifestyles better than others.
- Other Ingredients: As with any supplement, some people may be more concerned with additives and artificial ingredients than others. While many artificial ingredients are not inherently harmful to your well-being, we have included all-natural options on this list for those who are trying to maintain a diet clean of any additives. We’ve also included some options with artificial coloring or flavoring, or sugar though, so make sure you read the labels before you buy if this is important to you.
- Cost: We realize that different buyers have different budgets. Electrolyte powders generally are the most cost-effective option for electrolyte supplementation, since you can buy them in bulk and mix them yourself. But for those willing to spend a little extra money, we’ve also included individual electrolyte powder packets and pre-portioned bottles of liquid electrolytes. No matter the price, all of the electrolytes on this list are of high quality for their price range.
Benefits of Electrolyte Supplements
Though drinking 64 ounces (or more) of water a day is always the best way to stay hydrated, electrolyte supplementation doesn’t hurt and can be ideal in situations where your electrolytes have been especially depleted. These instances include periods of illness, morning hangovers, after long or intense workouts, or perspiring in extreme heat.
A few of the main minerals found in electrolyte supplements are sodium, chloride, calcium, potassium, and magnesium. These minerals can potentially help with nervous impulses, contracting muscles, keeping you hydrated, and regulating your body’s pH levels, all of which should keep your body functioning properly. (1)
The primary benefits of electrolyte powders include maintenance and support of (1):
- Fluid balance
- Athletic performance
- Cognitive function
- Nerve function
- Muscle function
- Blood pressure levels
- Cramp prevention
- Heart health
When Should I Take Electrolytes?
Electrolytes are most necessary in cases where the body’s water supply has been especially depleted, which can be in extreme heat, after a night of heavy drinking, when you’re sick, or even after long, intense workouts. The fluid in your body contains electrolytes like sodium, chloride, potassium, magnesium, and calcium. These minerals dissolve in water and produce ions that send electrical signals throughout the body to help it function properly. (5)
When water is depleted, the mineral balance is also thrown off — that’s why it’s particularly important to take in high doses of electrolytes when you’ve lost water. If you’re feeling lightheaded, having muscle cramps, or fighting with a headache after exercise or intense heat, you’ve likely already lost a good bit of electrolytes. So before going for an extended run or subjecting yourself to an activity or environment where you’ll be sweating intensely, it’s worth taking a precautionary dose of electrolytes to stave off cramps and dizziness (which can be caused by a lack of electrolytes).
How Much Do Electrolyte Supplements Cost?
When purchasing an electrolyte supplement, you can expect to pay somewhere between $12 and $60 per container. Check out the chart below to compare prices, but keep in mind that bulk powders can be less than $1.00 per serving while ready-to-consume electrolyte products generally run between $1.50 and $3.00 per serving.
| Best Electrolytes Overall | BUBS Naturals Hydrate or Die | $1.88 per serving |
| Best Electrolyte Powder for Fasting | Transparent Labs Hydrate | $0.75 per serving |
| Best Electrolytes for Runners | XWERKS Motion | $1.96 per serving |
| Best Electrolytes for Mixing | Gainful Hydration | $1.43 per serving |
| Best Electrolyte Drinks for Older People | Sports Research Hydrate | $1.44 per serving |
| Best Electrolytes for Travel | Liquid IV Hydration Multiplier | $1.56 per serving |
| Best Electrolytes on Amazon | LMNT | $1.50 per serving |
| Best Electrolyte Gels | GU Energy Gel Shots | $1.60 per serving |
| Best-Tasting Electrolytes | Propel Electrolytes | $1.50 per serving |
| Best Electrolyte Tablets | Nuun Sport | $0.75 per serving |
What to Consider Before Buying Electrolytes
Staying adequately hydrated is important for maintaining your health, especially during very intense, long workouts, endurance running, swimming or biking, or extended exposure to an excessively hot environment. Here are a few things to consider about electrolyte supplements before you decide which one is best for you.
Key Ingredients
The primary mineral of concern in sodium. This electrolyte is lost in the greatest quantities through sweat, and it’s critical to replace it. (12) You’ll also want to look for a small amount of potassium (50 to 200 milligrams, depending on your needs), an important electrolyte for maintaining both fluid balance and muscle contractions. Magnesium, chloride, and other minerals are needed in smaller amounts. (6)
Though not everyone will want to consume added sugars through an electrolyte supplement, I’d be remiss not to mention that glucose is an extremely important factor in rehydration. Glucose molecules assist in the uptake and absorption of electrolytes, so a supplement with sugar may help you rehydrate faster than one without. (6) However, not all workouts are intense enough to need glucose replacement, and consuming excess glucose can counteract the benefits of exercise. Consider your specific activity level, health goals, and individual factors to decide if glucose is necessary in your mix.
Your Dietary and Hydration Needs
Dietary and hydration needs are incredibly individual. It’s always best to work with a qualified registered dietitian to help you understand what your body needs, especially if you’re an athlete or regular exerciser. Not every electrolyte supplement will work for every person, even if everyone did the same activity at the same intensity in the same climate for the same amount of time!
Consider investing in a sweat test to measure your sweat rate (liters per hour) and sweat sodium concentration (milligrams of sodium lost per liter of sweat). This is the only true way to know which electrolyte powder is best for you. And don’t forget: Your needs will change based on exercise intensity, duration, and climate.
For those with medical conditions, such as hypertension, cardiovascular disease, or diabetes, checking the sodium content and sugar content of an electrolyte powder is critical. (14) Always talk to your doctor before starting a new supplement, especially if you have existing medical conditions.
Convenience
While electrolytes are a generally convenient supplement to take, there are some forms that are more convenient than others. If you’re a long distance runner or need something you can take with you on long hikes, a gel packet is going to be the easiest to bring with you. If you’re looking for something pre-portioned that you can just grab and go, a bottle of liquid electrolytes won’t slow you down.
But if you have the time and the patience to mix your powder in some water, you can buy these powders in bulk, and one purchase will last you much longer than individual packets of gel or bottled liquid electrolytes. Make sure you’re considering what will best suit your lifestyle and workout before you decide which form of electrolytes you want to buy.
Price
As far as supplements go, most forms of electrolytes are fairly inexpensive. However, the individual packets and pre-portioned options are going to be more expensive than the powder that you can buy in a bulk tub. Anything portioned out will be more convenient to take, but you’ll definitely pay for that convenience. Whereas the powder takes a little more time to mix with water, so since it requires a little more work, you will be able to find it at a cheaper price. Before you buy your supplement, decide on your budget and find a product that aligns.
Electrolyte Supplement FAQs
Do I need to take electrolytes?
It depends on your lifestyle. If you are someone who works out hard and often, replenishing your fluid supply with electrolytes isn’t a bad idea. However, if you’re drinking at least 64 ounces of water a day and aren’t doing anything to drastically deplete your body’s water supply, you don’t necessarily need to take electrolytes.
How do I know if my electrolytes are low?
The most common side effects will be dizziness, headaches, and muscle cramps. Some more serious symptoms may be irregular heartbeat and mental confusion. However, so long as you are healthy and drinking the proper amount of water, you’re unlikely to feel serious symptoms of electrolyte depletion.
What’s the best electrolyte supplement?
It depends on your own personal preference — there is no right answer. If you want something already mixed and portioned, you should snag a gel or a bottle of liquid electrolytes. If you’re looking for something you can buy in bulk, a tub of powder will be a better option for you.
Right now, we’re big fans of BUBS Naturals Hydrate or Die because it comes in convenient individual serving packets.This product also offers a solid dose of electrolytes in a clinical ratio, and is third-party certified to only contain what it says on the label.
References
- Orrù, S., Imperlini, E., Nigro, E., Alfieri, A., Cevenini, A., Polito, R., Daniele, A., Buono, P., & Mancini, A. (2018). Role of Functional Beverages on Sport Performance and Recovery. Nutrients, 10(10), 1470. https://doi.org/10.3390/nu10101470
- Li S, Xiao X, Zhang X. Hydration Status in Older Adults: Current Knowledge and Future Challenges. Nutrients. 2023;15(11):2609. Published 2023 Jun 2. https://doi:10.3390/nu15112609
- Khan, A., Khan, Z., Khan, S., Ullah, A., Ayub, G., & Tariq, M. N. (2023). Frequency of Hyponatremia and Its Impact on Prognosis in Ischemic Stroke. Cureus, 15(6), e40317. https://doi.org/10.7759/cureus.40317
- McCubbin A. J. (2023). Modelling sodium requirements of athletes across a variety of exercise scenarios – Identifying when to test and target, or season to taste. European journal of sport science, 23(6), 992–1000. https://doi.org/10.1080/17461391.2022.2083526
- Baker LB, De Chavez PJD, Ungaro CT, et al. Exercise intensity effects on total sweat electrolyte losses and regional vs. whole-body sweat [Na+], [Cl-], and [K+]. Eur J Appl Physiol. 2019;119(2):361-375. https://doi:10.1007/s00421-018-4048-z
- Buccigrossi, V., Lo Vecchio, A., Bruzzese, E. et al. Potency of Oral Rehydration Solution in Inducing Fluid Absorption is Related to Glucose Concentration. Sci Rep 10, 7803 (2020). https://doi.org/10.1038/s41598-020-64818-3
- National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances: 10th Edition. Washington (DC): National Academies Press (US); 1989. 11, Water and Electrolytes. Available from: https://www.ncbi.nlm.nih.gov/books/NBK234935/
- Ruiz-Ojeda, F. J., Plaza-Díaz, J., Sáez-Lara, M. J., & Gil, A. (2019). Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials. Advances in nutrition (Bethesda, Md.), 10(suppl_1), S31–S48. https://doi.org/10.1093/advances/nmy037
- Baker L. B. (2017). Sweating Rate and Sweat Sodium Concentration in Athletes: A Review of Methodology and Intra/Interindividual Variability. Sports medicine (Auckland, N.Z.), 47(Suppl 1), 111–128. https://doi.org/10.1007/s40279-017-0691-5
- Santulli, G., Kansakar, U., Varzideh, F., Mone, P., Jankauskas, S. S., & Lombardi, A. (2023). Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview. Nutrients, 15(19), 4236. https://doi.org/10.3390/nu15194236
- Del Pozo, S., Gómez-Martínez, S., Díaz, L. E., Nova, E., Urrialde, R., & Marcos, A. (2022). Potential Effects of Sucralose and Saccharin on Gut Microbiota: A Review. Nutrients, 14(8), 1682. https://doi.org/10.3390/nu14081682
- Turner, M. J., & Avolio, A. P. (2016). Does Replacing Sodium Excreted in Sweat Attenuate the Health Benefits of Physical Activity?. International journal of sport nutrition and exercise metabolism, 26(4), 377–389. https://doi.org/10.1123/ijsnem.2015-0233
- Khemtong, C., Kuo, C. H., Chen, C. Y., Jaime, S. J., & Condello, G. (2021). Does Branched-Chain Amino Acids (BCAAs) Supplementation Attenuate Muscle Damage Markers and Soreness after Resistance Exercise in Trained Males? A Meta-Analysis of Randomized Controlled Trials. Nutrients, 13(6), 1880. https://doi.org/10.3390/nu13061880
- Grillo, A., Salvi, L., Coruzzi, P., Salvi, P., & Parati, G. (2019). Sodium Intake and Hypertension. Nutrients, 11(9), 1970. https://doi.org/10.3390/nu11091970
