:max_bytes(150000):strip_icc()/shp-electrolyte-drinks-test-liquid-iv-hydration-multiplier-jkim-0368-e7abf70fab8d44698e5f2061c51f21ec.jpeg?ssl=1 "The Best Electrolyte Powders, Tested by Shape")
Is your social media feed telling you that plain water isn’t enough to stay hydrated? Here too. But as a nutritionist, I’m here to clear up some confusion. Sure, adding electrolyte powder to your water bottle can be tasty and refreshing — but for most people, it’s just not your thing. Need Doing it every day That said, if you’re an avid exerciser like me, you might consider spritzing them on after sweaty sessions that conserve your fluids.
So, thinking about trying electrolytes, but not sure where to start? The key is finding an electrolyte powder that has minimal added sugar and a balanced combination of minerals like sodium, potassium, and magnesium. It’s harder to find than you might think, so I tested popular options based on taste (obviously), blending, and, of course, nutrition.
Shape Scoring Scale
5 – In perfect shape!
4 – Now we are talking
3 – Good, but needs some work
2 – OK, but nothing special
1 – Do not recommend
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Calories per serving: 5 | Carbs: 1 gram | Sodium: 480 mg Potassium: 99 mg Magnesium: 40 mg Sweeteners Used: Reb M (from Stevia)
I’ve been wanting to try thorn supplements for a while because of their thorough, reliable research and testing. So when the brand recently launched an electrolyte powder, I knew it was finally time – and I’m so glad I did! The powder mixes seamlessly with water, and the fruity watermelon flavor tastes almost like a winry virgin watermelon margarita. I felt hydrated and energized after every cold glass of this stuff.
Beyond the texture and taste, I love that this powder only has five calories per packet and contains an enviable mix of electrolyte minerals. One serving packs 10 percent of the daily value (DV) of magnesium, 33 percent of the DV of chloride, 5 percent of the DV of calcium, and 21 percent of the DV of sodium. I will point out, though, that it has sodium beautiful High, so I wouldn’t recommend drinking it every day. As an occasional filling drink, it rises to the top for nutrition and taste.
My overall score: 5 – In perfect shape!
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Calories per serving: 25 | Carbs: 6 grams Sodium: 240 mg Potassium: 300 mg Magnesium: 0 mg Sweeteners Used: Juice, Stevia
If you’re on a budget but still care about hydration, you can’t go wrong with Cure’s Electrolyte Drink Mix. It comes in a rainbow of thirst-quenching flavors that provide a sodium alternative at a realistic price. My favorite is Berry Pomegranate, which is (surprisingly) the brand’s best seller. Not only does it have a pleasant fruity taste, but it also contains real pomegranate juice, an ingredient known to promote exercise performance and muscle recovery.
I love drinking this to fill me up after a hard cycling workout or a sweaty walk outside in the Arizona summer heat. Not in foul water? Me neither, which is why I love how bouncy this powder is after a few quick shakes or shakes. And it sounds weird, I know, but I really like the scent too. Many electrolyte powders are chemically scented – they smell like real food.
My overall score: 5 – In perfect shape!
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Calories per serving: 20 | Carbs: 1 gram | Sodium: 150 mg Potassium: 470 mg Magnesium: 40 mg | Sweeteners Used: monk fruit
Perel’s Cellular Hydration Powder is a great electrolyte replacement for anyone (including breastfeeding mamas!). Its mineral mix hits the sweet spot of just enough and not too much, making it my top choice for safe everyday use. Each serving contains only 7 percent DV of sodium (so you don’t overdo it on salt), plus 10 percent DV of potassium, magnesium, chloride, and calcium. I have yet to see another electrolyte product with a better degree.
When you blend the parel, don’t be put off by its initial gooey texture and cloudy appearance – just keep mixing! After about 60 seconds, the powder becomes smooth, producing a tasty drink with one of the most pleasant mild flavors I’ve tried. It reminded me of light lemonade, which isn’t bad for 20 calories a serving. I found that, after drinking it, I felt grounded and balanced, possibly due to its calming potassium and magnesium content.
My overall score: 5 – In perfect shape!
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Calories per serving: 45 | Carbs: 12 grams | Sodium: 510 mg Potassium: 380 mg Magnesium: 0 mg Sweeteners Used: Cane Sugar, Dextrose, Stevia
We know running has many benefits, but it can also deplete your fluid stores if you don’t hydrate properly afterward. Liquid IV’s Hydration Multiplier’s four fruit flavors replenish your sweaty sodium to the tune of 22 percent DV. And they include another important nutrient for long-term recovery: carbs. Along with protein, carbohydrates are essential for reusing your body’s glycogen stores. Liquid IV has you covered with 11 grams per serving.
As a runner myself, I can attest that this powder helped me bounce back after a long walk. Again, you may want to note that the carbs in Liquid IV come from added sugars. But that’s part of its charm. Because it is sweetened with real cane sugar, it has a lower aftertaste than some competitors. The strawberry flavor gives big strawberry shortcake vibes. This powder takes a heavy hand to mix, though, leaving some small particles in the glass even after vigorous stirring.
My overall score: 4 – Now we are talking
Other form-loving electrolyte powders
While I haven’t personally tested the following powders, they come highly recommended by fellow Shape editors—many of whom are health professionals who have tested dozens of formulas.
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How We Tested Electrolyte Powder
I’ve tried dozens of electrolyte powders over the years, but for this article, I purposely tested nine different options I’ve been seeing everywhere to see if they’re really worth it. I spent two weeks stirring and sipping, taking notes on everything from taste to nutritional content. I used the powders when I really needed them, like after long periods or high-intensity cycling sessions. It also doesn’t hurt that I live in Phoenix, Arizona, where sweating is naturally a part of my daily routine (like it or not).
What to Look for in an Electrolyte Powder
- Consider your activity level and goals: When is it best for you to save electrolyte powder? Actually Need to replenish, such as after intense exercise, excessive sweating, or when you’re sick. If you sweat for more than 60 minutes, you may need to replace lost minerals such as sodium, potassium, magnesium, and chloride. On the other hand, if you’re squeezing in a light workout, you probably won’t need the high levels of electrolytes in the powder.
- Pay attention to the sugar content: Electrolyte powders come with a wide range of sugar content. Some use real cane sugar, which provides quick-digesting carbs (the kind you need after a workout), but can definitely increase your total sugar intake for the day. Others use non-caloric sweeteners such as stevia, sucralose, or monk fruit. If you’re watching your calories and sugars, this might be a better option for you.
- Identify key nutrients: Sodium, potassium, calcium, and magnesium are all involved in regulating your body’s use of fluids. An ideal electrolyte powder will contain at least a couple of these nutrients (bonus points for all of them).
- Check out the flavors and mixability: No one wants to guzzle down a drink that’s bland, gimmicky, or just plain greasy. I would recommend sampling a few options to find the flavor and texture you really like. Choosing one that suits your taste buds will help you stay hydrated more easily.
What to know about supplements
Unlike drugs, dietary supplements are overseen by the FDA with limited regulation. This means that quality and effectiveness can vary greatly. Our team of nutritionists follow our dietary supplement methodology to ensure we select the best products available based on scientific evidence and independent validation. Supplements may interact and may not be appropriate for everyone, so always discuss the supplements you plan to take with a healthcare provider for individualized advice.
People with kidney problems or high blood pressure should be more careful about consuming too much sodium, and even people without these health problems may not need high amounts of the mineral after exercise. If you have concerns about how much sodium, potassium, magnesium, or other electrolytes you need after a sweat session, a sports diet can help guide you.
Frequently Asked Questions
Are electrolyte powders worth it?
If you’re into exercise or love a good sweat, electrolyte powders may be worth it — but not all are created equal. Look for options with a short ingredient list, minimal added sugar, and a balanced mix of minerals. And you should always consider your health goals, your budget, and your physician’s guidance when shopping.
When should I take electrolyte powder?
To rehydrate after an intense workout or sweat session, it’s ideal to take your electrolyte powder within an hour of your finish. If you are sick, replace fluids by sipping on electrolyte drinks with meals or throughout the day.
Can I drink electrolyte powder every day?
If you sweat a lot on a daily basis from activities like warm exercise, high-intensity exercise, outdoor work, and more, drinking electrolytes daily may be fine. Just be mindful of the sodium content because most Americans consume far more than the recommended amount of sodium (which, for the record, is 2,300 milligrams per day).
How do I know if I should be taking electrolytes?
Heavy sweating or other fluid losses, such as vomiting or diarrhea, can temporarily deplete your electrolyte stores, warranting replacement with a supplement. On the other hand, serious electrolyte imbalances can come with symptoms such as fatigue, lethargy, muscle pain or muscle weakness. Rather than self-medicating with an electrolyte drink, it’s a good idea to seek medical attention.
Why form trust?
Sarah Garvin, NDTR, CNC, is a nutrition and health and wellness writer for Shape with over 8 years of experience. He has written extensively on electrolytes, researching their effects on endurance exercise and recovery after illness. As a regular runner herself, she’s no stranger to the benefits of electrolyte replacement.
