Is your social media feed telling you that plain water isn’t enough to stay hydrated? Same here. But as a nutritionist, I’m here to clear up some of the confusion. Sure, adding electrolyte powders to your water bottle can be tasty and refreshing — but for most people, it’s not something you need to do every day. That said, if you’re an avid exerciser like me, you might consider sprinkling them in after sweaty sessions that sap your fluids.
So, thinking about trying out electrolytes, but not sure where to start? The key is finding an electrolyte powder with minimal added sugar and a balanced blend of minerals like sodium, potassium, and magnesium. It’s harder to find than you’d think, so I tested popular options based on taste (obviously), blendability, and, of course, nutrition.
The Shape Scoring Scale
5 – In Perfect Shape!
4 – Now We’re Talking
3 – Good, But Needs Some Work
2 – OK, But Nothing Special
1 – Don’t Recommend
Credit: Thorne
Calories Per Serving: 5 | Carbs: 1 gram | Sodium: 480 milligrams | Potassium: 99 milligrams | Magnesium: 40 milligrams | Sweeteners Used: Reb M (from stevia)
I’ve been wanting to try out Thorne 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! This powder mixes into water seamlessly, and the fruity watermelon flavor almost tasted like a virgin watermelon margarita — savory, sweet, and refreshing all at once. I felt hydrated and energized after each cold glass of this stuff.
Beyond texture and taste, I love that this powder contains just five calories per packet and has an enviable blend of electrolyte minerals. One serving packs 10 percent of the Daily Value (DV) of magnesium, 33 percent DV of chloride, 5 percent DV of calcium, and 21 percent DV of sodium. I’ll point out, though, that its sodium is pretty high, so I wouldn’t recommend drinking this one every day. As an occasional replenishing beverage, it rises to the top for nutrition and taste.
My Overall Score: 5 – In Perfect Shape!
Credit: Amazon
Calories Per Serving: 25 | Carbs: 6 grams | Sodium: 240 milligrams | Potassium: 300 milligrams | Magnesium: 0 milligrams | 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 sodium replacement at a realistic price point. My favorite is the berry pomegranate, which (unsurprisingly) is the brand’s best seller. It not only has a pleasant fruity taste, but it also includes real pomegranate juice, an ingredient known for promoting exercise performance and muscle recovery.
I love drinking this to replenish after a tough cycling workout or a sweaty walk outside in the Arizona summer heat. Not into clumpy water? Me neither, which is why I love how well this powder dissolves after a few quick stirs or shakes. And this sounds weird, I know, but I also really like the scent. So many electrolyte powders smell chemically — this one smells like real food.
My Overall Score: 5 – In Perfect Shape!
Credit: Perelel
Calories Per Serving: 20 | Carbs: 1 gram | Sodium: 150 milligrams | Potassium: 470 milligrams | Magnesium: 40 milligrams | Sweeteners Used: Monk fruit
Perelel’s Cellular Hydration Powder is an excellent electrolyte replacement for just about anybody (including breastfeeding mamas!). Its mix of minerals hits the sweet spot of just enough and not too much, making it my top choice for safe everyday use. Each serving contains just 7 percent DV of sodium (so you don’t overdo it on salt), plus 10 percent DV of potassium, magnesium, chloride, and calcium. I’ve yet to see another electrolyte product with a better degree of balance!
As you mix Perelel, don’t be put off by its initial clumpy texture and cloudy appearance — just keep mixing! After about 60 seconds, the powder smooths out, creating a tasty beverage with one of the most pleasantly mild flavors of any I’ve tried. It reminded me of a light lemonade, which is not bad for 20 calories per serving. I found that, after drinking it, I felt grounded and balanced, possibly due to its content of calming potassium and magnesium.
My Overall Score: 5 – In Perfect Shape!
Credit: Amazon
Calories Per Serving: 45 | Carbs: 12 grams | Sodium: 510 milligrams | Potassium: 380 milligrams | Magnesium: 0 milligrams | Sweeteners Used: Cane sugar, dextrose, stevia
We know that running has a lot of benefits, but it can also deplete your fluid stores if you don’t hydrate properly afterward. Liquid I.V.’s Hydration Multiplier’s four fruity flavors replenish your sweat-drained sodium to the tune of 22 percent DV. And they contain another key nutrient for recovery after a long run: carbs. Along with protein, carbohydrates are essential for restocking your body’s glycogen stores post-exercise. Liquid I.V. 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 jog. Then again, you’ll want to note that Liquid I.V.’s carbs come from added sugars. But that’s part of its charm. Since it’s sweetened with real cane sugar, it has less of an aftertaste than some competitors. The strawberry flavor gives major strawberry shortcake vibes. This powder does take a heavy hand for mixing, though, leaving some small particles in the glass even after vigorous stirring.
My Overall Score: 4 – Now We’re Talking
Other Shape-Loved Electrolyte Powders
While I didn’t personally test the following powders, they come highly recommended by fellow Shape editors — many of whom are health professionals who’ve tested dozens of formulas.
Credit: DripDrop
Amazon.
Credit: Amazon
Credit: Amazon
How We Tested the Electrolyte Powders
I’ve tried dozens of electrolyte powders over the years, but for this article, I intentionally tested nine different options that I’ve been seeing everywhere to see if they’re actually worth it. I spent two weeks stirring and sipping, taking notes on everything from taste to nutritional contents. I used the powders when I really needed them, like after a long run or high-intensity cycling session. It also doesn’t hurt that I live in Phoenix, Arizona, where naturally sweating is a part of my daily routine (like it or not).
What to Look For In Electrolyte Powders
- Consider Your Activity Level and Goals: It’s best to save electrolyte powders for when you actually need replenishment, like after intense exercise, excessive sweat, or when you’re sick. If you sweat for over 60 minutes, you may need to replace lost minerals like sodium, potassium, magnesium, and chloride. On the other hand, if you’re squeezing in a lighter workout, you probably won’t need high levels of electrolytes in a powder.
- Pay Attention to 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 exercise), but can definitely ratchet up your day’s total sugar intake. Others use non-caloric sweeteners like stevia, sucralose, or monk fruit. If you’re watching your calories and sugars, those may 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).
- Look at Flavors and Mixability: Nobody wants to choke down a drink that’s clumpy, chalky, or downright gross-tasting. I’d recommend sampling a few options to find a flavor and texture you genuinely like. Choosing one that suits your taste buds will help you stick with a hydration habit more easily.
What to Know About Supplements
Unlike medications, dietary supplements are overseen by the FDA with limited regulation. This means the quality and effectiveness can vary greatly. Our team of dietitians follows our Dietary Supplement Methodology to ensure we select the best products available based on scientific evidence and independent verification. Supplements may have interactions and may not be appropriate for everyone, so always discuss supplements you plan to take with a healthcare provider for individualized advice.
People with kidney problems or hypertension should be extra careful about consuming too much sodium, and even folks without these health problems might not require high doses of minerals after exercise. If you have concerns about how much sodium, potassium, magnesium, or other electrolytes you need after a sweat session, a sports dietitian can help guide you.
Frequently Asked Questions
Are electrolyte powders worth it?
If you’re into exercise or love a good sweat, electrolyte powders can be worth it — but not all are created equal. Look for options with a short ingredient list, minimal added sugar, and a balanced blend 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 after you finish. If you’re sick, replace fluids by sipping on an electrolyte beverage alongside a meal or throughout the day.
Can I drink electrolyte powder every day?
If you sweat a lot on a daily basis from activities like heated workouts, high-intensity exercise, outdoor work, and more, it may be fine to drink electrolytes daily. Just stay mindful of the sodium content since 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 take electrolytes?
Heavy sweating or other fluid losses, like vomiting or diarrhea, can temporarily disrupt your electrolyte stores, warranting replacement with a supplement. Serious electrolyte imbalances, on the other hand, can come with symptoms like fatigue, lethargy, muscle cramps, or muscle weakness. Rather than self-treat with an electrolyte drink, it’s a good idea to seek medical attention.
Why Trust Shape
Sarah Garone, NDTR, CNC, is a nutritionist and health and wellness writer for Shape with over 8 years of experience. She has written extensively on electrolytes, researching their effects on recovery after endurance exercise and illness. As a regular runner herself, she’s no stranger to the benefits of electrolyte replacement.
