When You Actually Need Electrolytes
For a 30-minute walk, water is fine. But once you're sweating for over an hour — or training in heat — you lose sodium, potassium, magnesium, and chloride in meaningful quantities. Plain water can actually worsen things by diluting your blood sodium (hyponatremia).
The people who benefit most: endurance athletes, hot yoga practitioners, anyone training in humidity above 70%, and people on low-carb diets who shed water weight and electrolytes faster.
What to Look For
- Sodium: 300–500mg per serving for active adults
- Potassium: 100–200mg (most formulas undershoot this)
- Magnesium: 50–100mg (most people are deficient)
- No sugar vs. some sugar: For endurance over 90 minutes, 15–30g of glucose per hour improves performance via the sodium-glucose co-transporter
Top Picks
1. LMNT — Best Electrolyte Formula
LMNT has become the gold standard in the fitness and keto communities. No sugar, no filler, just sodium, potassium, and magnesium in ratios backed by clinical research. The salt content is noticeable but not unpleasant.
- Sodium: 1,000mg
- Potassium: 200mg
- Magnesium: 100mg
🏆 Best Electrolyte Powder
LMNT is the cleanest, most science-backed electrolyte powder on the market. No sugar, no junk, just results.
Check Price on Amazon →2. Liquid IV — Best Daily Hydration
Liquid IV uses a Cellular Transport Technology (CTT) that claims 2–3x water absorption. It's sweeter than LMNT, more affordable, and works well for everyday hydration — not just workouts.
- Sodium: 500mg
- Potassium: 380mg
- Glucose: 11g
⭐ Best Daily Hydration
Liquid IV is the go-to for everyday hydration and is especially popular for travel and recovery days.
Check Price on Amazon →3. Nuun Sport — Best Tasting
Nuun dissolves completely, comes in mild flavors, and is easier on the stomach than highly concentrated formulas. Good for athletes who struggle with stomach issues during long events.