The Best Electrolyte Powders, Tested by Registered Dietitians

What to Consider

First and foremost, not everyone needs an electrolyte powder (or an electrolyte drink) every day. In fact, the average American is getting way too much sodium in their diet, contributing to chronic health conditions like heart disease and high blood pressure. “The average man working out for an hour a day can meet their electrolyte needs through what they eat and should prioritize drinking plenty of water,” says registered dietitian Sarah Alsing, MS, RD. She recommends eating potassium-rich foods like bananas, avocados, and potatoes, and salty foods like salted nuts or pickles after a sweaty workout.

If you’re unsure whether you would benefit from an electrolyte powder, talk with a registered dietitian, or try a product like the Nix Hydration Biosensor, which measures your sweat output in real time. Marty Munson—Health Director at Men’s Health, triathlete, and USA Triathlon Certified Coach—says sweat testing played a big role in helping her customize a rehydration plan. For those who have done the research, talked to their doctors, and are sweating more than most recreational athletes, we’ve got the scoop (pun intended) on what to look for in the best electrolyte supplements below.

Sodium Content

“You want to look for a product that contains at least 230-690mg of sodium,” says Reitmayer. This is in line with the ACSM recommendations to replace sodium losses after two hours of exercise or exercise that results in heavy sweating. Losing just 1 to 2 percent of your body weight through sweat can lead to an increased heart rate, higher core temperature, as well as decreased cardiac output, time to exhaustion, and power. Sodium helps maintain fluid retention in the body, leading to less water loss and improved hydration status as you drink water to replace what you lost through sweat.

Added Sugar

Electrolyte powders vary widely in sugar content. We recommend looking for options with no more than 5 to 10 grams of added sugar unless you’re using it as both a hydration and carbohydrate source during longer workouts. For casual training or daily hydration, sugar-free options using stevia, monk fruit, or allulose are usually preferred. Be mindful of sugar alcohols, which can cause bloating or GI discomfort in some people.

Carbohydrates

If you want to combine your carbohydrate refueling and electrolytes in one drink, look for a formula that has a carbohydrate source. Munson explains that the trend is going away from these types of drinks, as many athletes like to have more control over their refueling source, choosing a separate powder for electrolytes and using other mixes, gels, or chews as an energy source. Some electrolyte powders have no carbohydrates, while others may contain 15 grams or more. “If you are looking for a sports drink with electrolytes, aim for 5-10% of the solution carbohydrates,” says Reitmayer.

Other Electrolytes

Sodium isn’t the only electrolyte lost through sweat, even though it is the most abundant. You may also want an electrolyte powder that replaces electrolytes like potassium, magnesium, chloride, and/or zinc. While it’s helpful to replace these electrolytes as well, some athletes prefer less magnesium, as forms of this mineral can have a slight laxative effect, which you would probably want to avoid while competing.

Packaging

How you plan to use your electrolyte powder should factor into the packaging you choose. Single-serving sticks or packets are great for travel, races, or throwing in your gym bag. They’re lightweight, easy to portion, and reduce mess when you’re on the move. Multi-serving tubs can be more cost-effective and environmentally friendly, but they require measuring and aren’t as convenient mid-workout or on the trail. Either way, look for resealable, moisture-resistant packaging to keep the powder fresh and free from clumping.

Meet The Experts

• Leah Reitmayer, MS, RD, CSSD, LDN, is a Board-Certified Sports Dietitian and owner of Lettuce Eat Dessert.
• Sarah Alsing, MS, RD and owner of Delightfully Fueled.
• Marty Munson is the Health Director at Men’s Health, triathlete and USA Triathlon Certified Coach.

FAQs

When Is the Best Time to Use Electrolyte Powders?

Electrolyte powders can be used before, during, and after exercise to help replace fluids lost during periods of long exercise or heavy sweating.

What Are the Benefits of Electrolytes?

Replacing water and sodium helps to avoid the effects of dehydration, which could include an increase in heart rate, core temperature, and muscle glycogen use and a decrease in cardiac output, cognitive awareness, anaerobic power, and time to exhaustion. All of these can have negative effects on performance.

How Do Electrolyte Needs Vary With Different Types of Exercise?

Any exercise where you’re sweating can lead to electrolyte losses. Short sweat sessions can usually be replaced with the sodium included in regular foods and drinks, while sessions longer than two hours may need a stronger source of sodium, like an electrolyte rehydration drink.

Are There Any Side Effects Associated With Electrolyte Powders?

Depending on the ingredients, some electrolyte powders could lead to digestive upset, especially if they include high amounts of sugar, sugar alcohol, or magnesium. Drinking electrolyte powders when you’re not losing sodium through sweat or if you have high blood pressure could increase your blood pressure.