Hydration supplements are having a very long moment—and, as a result, the number of quality options has gotten pretty overwhelming. That’s not necessarily anything to complain about; however, you need to know your stuff in order to make the best personal choice when shopping around.
Product labels tout different amounts of vitamins, minerals, calories, sugar, and a slew of other ingredients to boost hydration levels and help you feel your best. So, which one should you pick? Here’s a breakdown of how to I.D. a hydration supplement that matches your individual needs, plus a few specific recommendations if you want to take all the guesswork out of the process.
If You’re a Heavy Sweater…
If you leave literal puddles on the floor when you work out, notice white residue on your gear after a hard effort or hot yoga session, or can literally taste salt on your lips after training, you fall into the category of heavy-sweater—and that significantly impacts the type of hydration supplement that’ll best serve you.
We lose sodium (as well as other electrolytes) through our sweat, putting those with a high perspiration rate at a higher risk of electrolyte imbalance. In addition to drinking enough fluids to replace water losses, you’ll want to choose a hydration supplement higher in sodium. You see, if you guzzle down a liter or two of water without replacing the minerals lost through sweat, you can still end up with the side effects associated with low electrolytes (like headaches and muscle cramps).
Opting for a higher-sodium electrolyte supplement is also a good move for people who work out intensely in hot weather.
Try:
- LMNT Electrolyte Drink Mix: With 1,000 milligrams of sodium per serving (almost half your daily recommendation) and 200 milligrams of potassium, this one is a good option for those who drench their gym clothes with sweat.
- Gorilla Hydration Electrolyte Drink Mix: At 750 milligrams of sodium and 545 milligrams of potassium per serving, Gorilla will help you keep dehydration at bay.
If You’re an Endurance Athlete or Do Manual Labor…
Those doing intense activity for longer than an hour also face a greater risk of electrolyte imbalances. Not to mention, their bodies need additional fuel to maintain performance and avoid fatigue.
If you’re a long-distance runner or cyclist—or are doing heavy manual labor for long periods—you may need more than electrolytes in your hydration supplement. Some extra carbs (usually in the form of sugar) will help your body keep on chugging during prolonged activity. In this scenario, a carb-containing hydration supplement will serve you better than a calorie-free option.
Read More: Signs Your Electrolytes Are Off-Kilter—And What To Do About It
Folks with sensitive stomachs may also want to stick to an option lower in magnesium, as higher amounts can stimulate the bowels during activity. (This is especially important if you’ll be taking multiple servings of your hydration supplement.)
Try:
- Liquid IV Hydration Multiplier: Liquid IV contains 13 grams of carbohydrates and 560 milligrams of sodium per packet to provide a little extra energy (each serving is 50 calories). It uses a combination of cane sugar and stevia and contains no magnesium.
- RAW Fuel Premium Endurance Formula: This is another good option, providing 25 grams of carbs and 300 milligrams of sodium for 100 calories. It’s free of artificial flavors, sweeteners, or colors and is certified Informed Sport (meaning every batch is tested for banned substances).
If You’re Weight Training…
Anyone who spends a decent amount of time in the gym knows it’s possible to build up a good sweat from a hard weights session—and those electrolytes need to be replaced, as keeping levels balanced can help reduce muscle cramping later on.
Read More: How To Fuel An Intense Workout Without Loads Of Caffeine
Some hydration supplements also include extra components to support muscle endurance and recovery, making them great options for lifters. Consider products containing branched-chain amino acids (BCAAs), l-citrulline, glutamine, and/or creatine. Magnesium (which is an electrolyte but isn’t always included in hydration formulas) can be a good addition here, too, because of its muscle function benefits.
Try:
- Xtend Original Muscle Recovery BCAA + Electrolytes: This formula contains your electrolytes, BCAAs, glutamine, and citrulline to support a good workout and solid recovery.
- Podium Hydro + Salt BCAA: Contains BCAAs and 125 milligrams of magnesium, plus AstraGin®, a patented extract of the herb astragalus, to support nutrient absorption.
- BodyTech Creatine HCl + Electrolytes: BodyTech’s formula provides electrolytes plus 750 milligrams of creatine HCl to promote muscle strength and endurance.
If You Live a Generally Active Lifestyle…
Maybe you’re the kind of person who likes to change it up. Perhaps you’re constantly on the go, hitting a gym class one day, swimming the next, and hiking on the weekends. In this case, you’ll benefit from a little extra support for hydration and muscle recovery daily. While a standard hydration supplement could do the job here, you might prefer one with a few bonus ingredients or convenient travel packaging.
Try:
- Jocko Hydrate Hydration Amplifier Packets: Each packet of this mix includes electrolytes, B vitamins to keep your energy levels up, 25 milligrams of l-theanine for focus, and 120 milligrams of magnesium and d-ribose for muscle recovery support.
- Transparent Labs Hydrate Electrolyte Formula: Contains a bioavailable electrolyte mixture including 1,000 milligrams of taurine (which supports cellular hydration) as well as Senactiv®, a patented adaptogen complex that supports performance and muscle recovery.
If You Need Energy…
While good hydration status can help fight fatigue, some days you just need a little more oomph. For an extra energy boost during your workout or work day, you might want to try a hydration supplement with added B vitamins and/or caffeine. B vitamins are used in energy metabolism (helping us convert food into fuel) and caffeine is a stimulant that can increase mental focus and alertness.
Try:
- Optimum Nutrition Essential Amino Energy + Hydration: This popular product combines electrolytes with 100 milligrams of caffeine (about what you get in one cup of brewed coffee). It also includes an amino acid blend, making it a great option for pre or post-workout.
- Liquid IV Hydration Multiplier + Energy: This version of Liquid IV’s fan-favorite product also contains about 100 milligrams of caffeine and B vitamins for an extra energy boost.
If You Want Immune Support…
Who doesn’t want a little extra immune love these days? After all, you can’t crush PRs when you’re home sick in bed. Thankfully, a slew of today’s hydration supplements also include ingredients to support a healthy immune system. So whether you’re trying to stay healthy or are recovering from your most recent cold, look for electrolyte options with some extra vitamin C, zinc, and/or other antioxidants.
- BodyTech Electrolyte Fizz with Vitamin C: This full-spectrum electrolyte supplement also provides 1,200 milligrams of vitamin C, three milligrams of zinc, and 35 micrograms of selenium for immune support. Bonus: It’s effervescent!
- Trace Minerals Electrolyte Stamina PowerPak: Also a great option, this one includes 1,200 milligrams of vitamin C, plus three milligrams of zinc and 30 micrograms of selenium. Trace Minerals also offers a similar product that includes vitamin D and 200 milligrams of elderberry.
If You’re Simply Looking to Flavor Up Your Water…
On low-activity or recovery days, you probably won’t need to replace heavy electrolyte losses—but you might still need a little extra motivation to sip down ample H2O. On these days, opt for a hydration supplement low in calories and sodium (less than 100 milligrams). Whether you’re working at your desk or taking a walk, the right option adds a little flavor (but minimal or zero sugar) to your water to support optimal hydration.
Try:
- Prime Hydration+ Powder: With only 20 calories and 40 milligrams of sodium, this option still provides a good dose of other electrolytes like magnesium and potassium (which many people don’t get enough of in their daily diet). It comes in flavors like Ice Pop, Lemonade, and Strawberry Watermelon that make hitting your hydration goals deliciously easy.
- Force Factor Liquid Labs Rapid Hydration Daily Electrolyte Drink Mix: For 20 calories and just 70 milligrams of sodium, this pick offers good hydration support and some B vitamins to aid energy and focus.
If You Prefer Unsweetened Hydration…
While most hydration supplements include some flavoring (which is often part of their appeal!), there are some options out there for those who prefer a completely unsweetened version. In liquid form, these can be added to plain water (they may add slightly a salty taste) or mixed into other foods or beverages like smoothies, soups, or yogurt. You can also opt for a capsule form instead.
Try:
- BodyTech Liquid Electrolytes: This is a perfect option for the electrolyte purist as it contains no added flavors or sweeteners—just electrolytes in water.
- Codeage Keto Electrolytes: These convenient capsules offer a good dose of electrolytes in a quick and easy (and tasteless) form that can be taken whenever and wherever.
Rebekah Feemster, R.D.N., L.D.N., is a registered dietitian nutritionist with a passion for food and fitness. She also holds a Certificate in Adult Weight Management from the Commission on Dietetic Registration. Rebekah has experience working in hospitals, corporate wellness, fitness and rehab facilities, and holistic health. Rebekah finds joy in sharing her nutrition knowledge and helping others develop a healthy relationship with food and their bodies. When she’s not talking about (or making) food, you’ll find her outside doing yoga, hiking, or tending her backyard chickens.