There was once a simpler time when we all considered hydration as simple as drinking our eight glasses of H2O per day. But, alas, the phrase “when you know better, you do better” certainly applies here, as we now know that downing all the water in the world can only go so far if you’re short on electrolytes.
In fact, there’s no such thing as true hydration without them. “Electrolytes are vital because they regulate fluid balance, nerve signaling, and muscle contraction,” explains Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a certified personal trainer and registered dietitian with The Vitamin Shoppe. “Inadequate electrolytes—especially sodium, potassium, and magnesium—can lead to fatigue, cramps, reduced exercise performance, and cognitive changes.”
Given the rise of trends like high-intensity training, sauna use, and low-carb diets—all of which can increase fluid and mineral losses—more and more people are going the extra mile to make sure they’re getting plenty of electrolytes, Michels says. Considering there are now seemingly endless electrolyte supplement options out there, that’s pretty easy to do!
As a professional health and wellness writer and NASM-certified personal trainer and group fitness instructor, I have had the opportunity to sample a lot of electrolyte brands. Over the years, I’ve probably put more than 20 different supplements to the test.
If you’re not sure which electrolyte products are worth your time, allow me to help. Here’s a look at my experience with these hydration-balancing minerals, including three products I personally turn to time and time again.
- ABOUT OUR EXPERTS: Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., is a certified personal trainer and registered dietitian with The Vitamin Shoppe.
Experimenting with Electrolytes
Historically, I only used electrolytes when going for a run (which could be anything from three to 10 miles). I thought you only needed electrolytes for endurance training or if you were sweating pretty heavily for at least an hour or more.
However, now I know better! As a result, I have recently started to pair electrolytes with all of my workouts, whether it’s a HIIT class, a long-distance swim (think a mile plus), or a weight-lifting session at the gym. Since doing so, I feel less tired and more energized during my workouts and the rest of my day. I also feel hydrated, meaning I no longer chug plain water endlessly without feeling satisfied, which I often did before incorporating electrolytes regularly. (Bonus: Adding flavored electrolytes to my shaker cup also makes it easier to down my creatine, which I don’t find tastes particularly great on its own.)
Occasionally, I even add an electrolyte packet to my water if I am really craving salty foods, since this usually signals that I am low on sodium. (This happens a lot during summer when I sweat more from the heat and humidity.) After downing a serving of these all-important minerals, poof!, my hankering for tortilla chips or popcorn disappears into thin air.
Read More: Signs Your Electrolytes Are Off-Kilter—And What To Do About It
When perusing electrolyte supplements, I always check my labels for calories, ingredients, flavors, and sugar content. I prefer my electrolytes to be calorie-free and sugar-free; I’m not doing hours and hours of endurance exercise and would much rather eat my calories than drink them!
It is also important for me to ensure I am getting a decent amount of electrolytes, so I make sure products list minerals like calcium, chloride, magnesium, potassium, and sodium. You’d be surprised how many options out there don’t contain meaningful amounts of the very electrolytes they’re advertising to deliver.
Of course, I also want to enjoy sipping (or chewing!) down my minerals, so amazing flavor is a must. I typically prefer powders and have found that some dissolve well into water while others leave a gritty texture, so that’s a factor, too.
My Go-To Electrolytes
So, which electrolyte products have won my heart (and my taste buds) to earn a spot in my regular rotation? Here are three I turn to time and time again on hot days and to power me through my workout routine.
1. LMNT Electrolyte Drink Mix
First up, LMNT. I love variety and get bored sipping on the same flavor day after day. LMNT’s flavors—which include Citrus Salt, Orange Salt, Raspberry Salt, and Watermelon Salt—can’t be beat. I’m also obsessed with the LMNT Electrolyte Drink Mix Variety Pack because I can rotate through the flavors depending on what I’m craving on a given day.
According to Michels, LMNT is geared toward customers on low-carb, ketogenic, or ‘salt-deficient’ diets. “Their signature pitch is ‘more salt, not less,’ and each stick pack provides a heavy sodium load (1,000 milligrams) with supportive amounts of potassium and magnesium,” she says. This option is especially useful for those with high sweat losses or elevated sodium needs.
Read More: New Study Says Low Sodium May Trigger Anxiety
I particularly love these during and after extra-sweaty workouts or any time I notice cravings for super-salty foods. They could be a great option for you if you’re what Michels calls a salty sweater. “You can tell you’re a salty sweater by a few key signs: visible white streaks of salt on your clothing or skin after sweating, a salty taste to your sweat, or frequent muscle cramps during or after exercise,” she shares. “Individuals who lose more sodium in sweat may need to pay extra attention to electrolyte replacement, particularly during long or intense workouts.”
2. SaltStick Electrolyte Chews
Next up, SaltStick. These are a little different than many of the supplements out there, because they come in the form of chews, not a powder. Simply chew on a serving (two tablets) to get your fill of electrolytes. The Mixed Berry Electrolyte Chews are super convenient and delicious. Perfect for on the go!
“SaltStick has been around in the endurance space for quite a while,” says Michels. “Their formula is more ‘moderate’ in sodium per dose (compared to LMNT) and includes a broader mix of minerals (calcium, magnesium, potassium, and chloride) in ratios intended to mirror sweat losses. Their chews are popular in endurance sports, especially when athletes want to separate electrolyte and fuel intake.”
Though I really enjoy drinking my electrolytes, I sometimes run out of water on long runs—and that’s exactly when I turn to my SaltStick chews. They are super easy to stash in my running belt and pop into my mouth if I decide I want to try for a few more miles after logging some distance.
3. Trace Minerals ZeroLyte Drink Mix
Trace Minerals is (as the name suggests) all about those minerals, so I always feel good about their electrolyte supplements. I particularly love their ZeroLyte Drink Mix Packets. What stands out the most to me is the combination of electrolytes, including those from sea salt and coconut water. I also like that it contains their signature blend of ConcenTrace trace minerals for additional mineral support.
“The ZeroLyte powdered electrolyte mix is designed for convenient hydration on the go. It’s marketed as ‘zero’ because it contains zero sugar, calories, or artificial additives,” Michels says. “It offers essential electrolytes in a flavored, easy-to-mix format and is best suited for general hydration support or for those who want a simple, portable solution without extra calories or sweeteners.”
Though the amounts of electrolytes present from the coconut water may be different than what you’d get if you sipped down the actual stuff (it all depends on the processing methods, according to Michels), I still appreciate the natural sources of the minerals ZeroLyte provides.
Everyday Electrolytes
These days, whether I’m going on a long run, hitting up the weight room, or sweating in the summer sun, you’ll never catch me without electrolytes handy. Although there are a ton of electrolyte options on the market now, LMNT, Salt Stick, and Trace Minerals ZeroLyte are three products you’ll always find in my supplement cabinet, ready to keep me hydrated and powering through whatever adventure I have on tap. I really value their minimal ingredients, lack of added sugars, and, of course, the fact that they’re an absolute treat to sip or chew on.