We Asked Dietitians to Rate the Best Electrolyte Powders of 2025 — Here Are the Top 11 They Recommend
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We Asked Dietitians to Rate the Best Electrolyte Powders of 2025—Here’s The Top 11 They Recommend

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Updated on April 15, 2025
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Everyday Health independently vets all recommended products. If you purchase a featured product, we may be compensated. Learn why you can trust us.
Everyday Health independently vets all recommended products. If you purchase a featured product, we may be compensated. Learn why you can trust us.
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Electrolytes are essential minerals that help regulate hydration, support muscle contractions, and maintain nerve function in your body.

 Once mostly linked with high-sugar sports drinks, electrolytes are a fast-growing supplement trend. These powders can help restore sodium, potassium, calcium, and magnesium lost due to sweaty exercise, excessive heat, or illness. “Electrolyte powders are designed to replace the key minerals our body loses to keep it functioning optimally,” explains Los Angeles–based sports dietitian Jessica Isaacs, RD, CSSD.

With their rise in popularity, the market is now filled with countless electrolyte powder options. Choosing the right supplement depends on factors like ingredient quality, flavor, cost, and specific needs, such as exercise recovery or daily hydration. Some products include added sugars or artificial flavorings, while others offer simple blends for athletes and everyday users alike.

To help you narrow down your options, we consulted registered dietitians, tested select products for taste and performance, and examined ingredient transparency to find the best electrolyte powders available. Our 11 picks are backed by expert guidance and careful review to help you find the best product for your body.

Our Top Picks for Best Electrolyte Powders

When to Consult Your Healthcare Provider

Everyday Health recommends speaking with your healthcare provider before adding any supplement to your diet to make sure it is safe and appropriate for your individual health needs.

While electrolyte powders can be beneficial, they aren’t necessary for everyone. “The average human that isn’t particularly physically active or may be partaking in some light exercise in an air-conditioned environment likely isn’t losing enough electrolytes to warrant needing to supplement with an electrolyte powder,” says Isaacs. Overusing these products could lead to unnecessary mineral intake, which may not align with your body’s needs.

Additionally, excessive electrolytes can pose risks for individuals with certain health conditions. “Sodium is usually the main electrolyte in electrolyte powders,” explains Avery Zenker, RD, owner of Avery Zenker Nutrition in Bellville, Ontario. “Consuming too much sodium can raise blood pressure, increasing the risk of cardiovascular diseases like heart disease and stroke.” This is especially important for people with kidney disease or those advised to limit sodium intake due to salt-sensitive hypertension.

Consulting a healthcare provider ensures the supplements you choose support your overall wellness goals without introducing unnecessary risks.

Best Overall

Transparent Labs Hydrate

$29.99 at Amazon
Buy on Amazon $29.99

Pros

  • Designed for athletes seeking hydration with performance benefits
  • 500 mg sodium meets heavy sweaters' needs
  • Third-party tested for purity and safety
  • Naturally sweetened, no artificial additives

Cons

  • Sodium amount is too high for non-athletes

Key Specs

  • Electrolytes included: Calcium, magnesium, sodium, potassium
  • Flavor options: Raspberry Lemonade, Peach Mango, Blue Raspberry, Tropical Punch, Strawberry, Orange Cranberry, Arctic Freeze, Grape, and Lemon-Lime
  • Sweetener: Stevia
  • Third-party tested: Yes
For athletes and active individuals who want hydration with an edge, Transparent Labs Hydrate is definitely worth considering. This product doesn’t just replenish electrolytes; it also includes ingredients designed to boost athletic performance and aid recovery. Orange, California-based sports dietitian Sarah Alsing, RD, owner of Delightfully Fueled, points out, “Transparent Labs Hydrate has 500 milligrams (mg) of sodium per serving, which fits the 300 to 600 mg per hour recommendation for heavy sweaters for prolonged exercise.”

Transparent Labs Hydrate includes performance-enhancing ingredients like taurine and Senactiv. Taurine, an essential amino acid, may improve muscle function, reduce oxidative stress, and decrease muscle fatigue,

 while Senactiv, a patented blend containing adaptogens (plant compounds that help with stress), may also support muscle recovery.

Zenker likes that this product is third-party tested, a process that ensures the product is free from contaminants and only contains what’s on the label. Transparent Labs Hydrate is also sweetened naturally with stevia and is free from artificial sweeteners and colors. While we love this product for physically active folks, 500 mg of sodium is likely too much for non-athletes who aren’t losing electrolytes through sweat. Still, the flavor strikes a perfect balance — not too salty (despite the sodium dose) and light enough to stay refreshing, especially when chilled.

Best Tasting

Pique BT Fountain Beauty Electrolyte

$78 at Amazon
Buy on Amazon $78

Pros

  • Lightly sweetened, refreshing flavor
  • Electrolytes in smaller amounts for daily hydration
  • Added skin and beauty benefits
  • Third-party tested

Cons

  • Priciest on our list
  • Not for significant electrolyte losses

Key Specs

  • Electrolytes included: Calcium, magnesium, sodium, potassium
  • Flavor options: Yuzu Berry
  • Sweetener: Monk fruit
  • Third-party tested: Yes

For those seeking a hydration product that’s designed to elevate your daily beverage and offer skin hydration benefits, Pique BT Fountain stands out. “Pique BT Fountain is a high-end product that, in addition to electrolytes, provides hyaluronic acid, and Himalayan salt, is USDA certified organic, vegan, and has natural flavoring like beet extract,” says Amy Goldsmith, RDN, owner of Kindred Nutrition in Maryland.

Pique is formulated with monk fruit extract for sweetness, creating a light, refreshing taste perfect for sipping throughout the day. It’s marketed as a beauty electrolyte product containing phytoceramides, which may support skin hydration and elasticity.

 It also contains sodium hyaluronate, which may improve skin hydration and plumpness.

Pique’s product falls short compared with other electrolyte products tailored for athletes or heavy sweaters, with only 150 mg of sodium per serving. The other notable downside is the price (around $2.61 per serving), which is significantly higher than many on our list. However, its high-quality, organic ingredients, and added beauty benefits may justify the cost.

Best for Kids

Cure Kids Electrolyte Drink Mix

$10.80 at Amazon
$12.99Now 17% Off
Buy on Amazon $10.80

Pros

  • Great for kids’ sports or during illness
  • Sweetened with stevia and monk fruit
  • WHO-based formula for fast hydration
  • Third-party tested for safety

Cons

  • Unnecessary for kids without electrolyte needs

Key Specs

  • Electrolytes included: Calcium, sodium, potassium
  • Flavor options: Pink Lemonade, Mixed Berry, and Fruit Punch
  • Sweetener: Monk fruit and stevia
  • Third-party tested: Yes

While many kids' sports drinks are full of sugar and artificial colors, Cure Electrolyte Drink Mix offers an alternative with simple, natural ingredients. Free from artificial flavors, dyes, and colors, and sweetened with stevia and monk fruit, this product has all-natural ingredients, is non-GMO, and is free of dyes and allergens. “While I wouldn't recommend this as a replacement for every day water intake, I would recommend it for sports and sickness as a resorption product,” shares Goldsmith.

Based on the World Health Organization's (WHO) oral hydration solution formula, Cure provides the optimal blend of electrolytes to combat dehydration fast, using a precise glucose (sugar)-to-sodium ratio that optimizes water and electrolyte absorption.

 This formula is beneficial for kids who are active or sick, as it helps replace lost fluids and electrolytes to prevent dehydration. Cure products are also third-party tested to check for allergens (milk, egg, soy, peanut, sesame, gluten, fish, and shellfish) and heavy metals.

The kid-friendly flavor options are also noteworthy. Our younger taste-testers agreed that the Pink Lemonade flavor "tastes like real lemonade," appealing even to picky drinkers. While not every child needs electrolyte supplementation daily, Cure is a practical and trustworthy product to have on hand during summer sports, illness, or intense activities when hydration support is helpful.

Best for Athletes

LMNT Electrolyte Drink Mix

$45 at Walmart
$0Now -Infinity% Off
Buy on Walmart $45

Pros

  • Provides electrolytes for intense workouts
  • No added sugars or fillers
  • Convenient single-serve packets for on-the-go use
  • Third-party tested for purity and safety

Cons

  • High sodium content is not appropriate for everyone

Key Specs

  • Electrolytes included: Sodium, potassium, and magnesium
  • Flavor options: Raw Unflavored, Citrus Salt, Raspberry Salt, Orange Salt, Grapefruit Salt, Mango Chili, Chocolate Salt, Chocolate Caramel, Watermelon Salt
  • Sweetener: Stevia
  • Third-party tested: Yes

LMNT Electrolyte Drink Mix was designed as a smarter alternative to traditional sugary electrolyte products that often fall short on hydration for intense physical activity. Specifically created for those following low-carb lifestyles, it caters to individuals who avoid sodium-rich foods but need effective electrolyte replenishment. “LMNT contains 1,000 mg sodium and 200 mg potassium per packet, making it a good option for electrolyte replacement for a long sweaty run or bike session,” shares Asling.

Sweetened naturally with stevia, LMNT uses simple ingredients without added sugars or fillers. Its convenient single-serve packets allow easy mixing on the go, making it perfect for workouts away from home. Plus, third-party testing ensures the product is free from contaminants and heavy metals.

The high sodium content in this supplement may not suit everyone, though, and those unaccustomed to higher salt levels might find the taste overwhelming. Given the recommended daily sodium intake is 2300 mg a day, the average non-athlete doesn’t need the amount of sodium offered in this product.

 That said, for serious athletes or highly active individuals, LMNT is an effective solution for staying hydrated and maintaining electrolyte balance.

Best Sugar-Free

BioSteel Hydration Mix

$27.95 at Amazon
Check stock at Amazon

Pros

  • Light, refreshing taste without being overly sweet
  • NSF-certified for sport
  • Contains additional ingredients to support performance

Cons

  • Lower electrolyte levels are not for intense workouts
  • Additional vitamins not necessary for everyone

Key Specs

  • Electrolytes included: Sodium, potassium, calcium, chloride, and magnesium
  • Flavor options: Mixed Berry, Rainbow Twist, Blue Raspberry, White Freeze, Peach Mango, Lemon-Lime, Grape, Watermelon, Cherry Lime, Pink Lemonade, Ice Pop, Pineapple Yuzu, Pineapple Passion, Tart Cherry, Green Apple, Strawberry Kiwi
  • Sweetener: Stevia
  • Third-party tested: Yes

BioSteel Hydration Mix rightfully claims its status as the best sugar-free hydration option on our list. With high-quality, natural ingredients, BioSteel is a Canadian brand known for safety and transparency. While many products on our list are sugar-free, BioSteel Hydration Mix is sweetened with stevia and is an expert favorite.

“My favorite is BioSteel, as it’s NSF-certified for sport and has sodium, potassium, magnesium, and calcium in minimum to moderate amounts,” says Goldsmith. National Sanitation Foundation (NSF) certification is helpful for athletes concerned about the safety and purity of their sports drinks, as it ensures that the product has been tested and meets rigorous standards for safety and purity.

BioSteel also features branched-chain amino acids, which may enhance performance, and B vitamins, which play a role in energy production. With lower levels of electrolytes than others on our list, BioSteel is better suited for low- to moderate-intensity workouts rather than prolonged or intense activities.

This electrolyte supplement is an excellent choice for moderate activity or everyday hydration. With its natural ingredients, flavor variety, and NSF for Sport certification, this stevia-sweetened powder is refreshing without being overly sweet.

nuun sport hydration value pack

Best Tablet

Nuun Sport Hydration Tablets

Buy Now $18.49

Pros

  • Portable and convenient tablet format
  • Only 1 g of added sugar per tablet
  • Variety of flavors to suit different tastes

Cons

  • Magnesium oxide may be absorbed less efficiently

Key Specs

  • Electrolytes included: Calcium, sodium, potassium, chloride, and magnesium
  • Flavor options: Strawberry Lemonade, Citrus Fruit, Fruit Punch, Grape, Lemon-Lime, Orange, Tri-Berry, Tropical, Watermelon, Cherry Limeade and Caffeine, Fresh Lime and Caffeine, Mango Orange and Caffeine, Wild Berry and Caffeine, Kona Cola and Caffeine
  • Sweetener: Stevia
  • Third-party tested: Yes

Portable and convenient, Nuun Sport Hydration tablets easily earn their status as our favorite tablet option for electrolyte powders. These tablets offer a simple, mess-free solution to staying hydrated.

We like that Nuun is easy to drop right into your water bottle, contains no artificial sweeteners, and has just 1 gram of added sugar per tablet. Plus, for those who need an extra boost, Nuun also offers caffeinated options.

Nuun tablets contain 300 mg of sodium and small amounts of other electrolytes like potassium, chloride, and magnesium. According to Zenker, the form of magnesium (magnesium oxide) used in Nuun tablets may not be as effectively absorbed by the body as other forms of magnesium, and this type is often used for simulating bowel movements, so those with sensitive stomachs may want to opt for a different product.

Even with this minor drawback, Nuun Sport Hydration tablets’ portability, low sugar content, and customizable flavor options make them a reliable choice if you want electrolytes without scoops or powders.

Best With Vitamins

Liquid I.V. Hydration Multiplier

$14.35 at Amazon
$20.50Now 30% Off
Buy on Amazon $14.35

Pros

  • Combines hydration with B vitamins and vitamin C
  • Wide variety of flavors
  • Sugar-free options available

Cons

  • Not everyone needs additional vitamins

Key Specs

  • Electrolytes included: Sodium and potassium
  • Flavor options: Lemon-Lime (sugar-free), White Peach (sugar-free), Green Grape (sugar-free), Rainbow Sherbet (sugar-free), Raspberry Lemonade (sugar-free), Raspberry Melon (sugar-free), and more
  • Sweetener: Stevia and allulose; cane sugar
  • Third-party tested: No
For those who want to combine hydration with an extra dose of vitamins, Liquid I.V. Hydration Multiplier is an excellent choice. This electrolyte solution doesn’t just replenish fluids; it also includes B vitamins and vitamin C, offering potential benefits for the immune system, antioxidant protection, and energy metabolism support.

Nashville-based dietitian Ana Reisdorf, RD, lends her personal endorsement, sharing, “The only [electrolyte supplement] I use is Liquid I.V., which I love. There are so many tasty flavors — Passion Fruit is my favorite.” While some flavor options contain glucose (sugar), this can actually be a significant benefit for athletes. Glucose is a quick energy source, replenishing depleted stores during intense or prolonged physical activity.

 For those who prefer to avoid sugar, Liquid I.V. also offers sugar-free varieties like the Lemon-Lime flavor, sweetened with allulose and stevia.

At 510 mg of sodium and 380 mg of potassium per serving, Liquid I.V. provides a well-rounded electrolyte profile suited for rehydration and maintaining fluid balance during or after workouts.

Best for Everyday Use

GoHydrate

$12.59 at Amazon
$13.99Now 10% Off
Buy on Amazon $12.59

Pros

  • Ideal for casual hydration and everyday use
  • Contains 320 IU of vitamin D3
  • Sweetened with stevia, free from artificial additives

Cons

  • Not suitable for athletes with significant electrolyte losses

Key Specs

  • Electrolytes included: Sodium, calcium, magnesium, phosphorous, and potassium
  • Flavor options: Cherry Limeade, Fruit Punch, Grape, Kiwi Strawberry, Lemon Citrus, Grapefruit, Iced Tea Lemonade (contains caffeine)
  • Sweetener: Stevia
  • Third-party tested: No
GoHydrate makes staying hydrated simple and enjoyable by transforming plain water with tasty flavors you’ll look forward to drinking. We like that it’s third-party tested and great for casual workouts or anyone looking to drink more water throughout the day. In addition to electrolytes, this product provides 320 IU of vitamin D3 (about half the required amount for adults), a nutrient many people don’t get enough of.

 However, it is worth noting that vitamin D3 is a fat soluble vitamin, which means that not all of the vitamin in the product will be absorbed since there is no fat in the product.

With 80 mg of sodium and only small amounts of magnesium, calcium, phosphorus, and potassium, this product isn’t made for those needing heavy-duty electrolyte replenishment, like athletes after intense training. However, unless you’ve been advised to avoid sodium, it’s an ideal choice for individuals who aren’t highly active and want a refreshing drink to sip throughout the day. Some might notice a slight aftertaste from the stevia, but it’s free from artificial additives and added sugar.

While we love the added vitamins, the flavor options are what make GoHydrate stand out. Cherry Limeade is vibrant and refreshing, while Lemon Citrus offers a balanced, smooth taste that’s not too sweet or tart. Both make drinking more water simple and enjoyable, especially for those who find plain water boring.

Best With Caffeine

Tailwind Endurance Fuel

$35.99 at Amazon
$39.99Now 10% Off
Buy on Amazon $35.99

Pros

  • Caffeine may enhance athletic performance
  • Ideal for endurance athletes during exercise
  • Provides quick energy with rapidly absorbed sugars

Cons

  • High in added sugar
  • Caffeine is not appropriate for everyone

Key Specs

  • Electrolytes included: Sodium, potassium, magnesium, calcium
  • Flavor options: Raspberry — Caffeinated, Tropical — Caffeinated
  • Sweetener: Dextrose and sucrose
  • Third-party tested: Yes

Of all the options we reviewed, Tailwind Endurance Fuel is the best choice for athletes looking for an electrolyte powder with caffeine. “Tailwind is a great all-in-one electrolyte powder for endurance athletes to take during exercise because it has electrolytes to replace sweat losses, carbs for energy, and caffeine for focus and alertness,” shares Alsing.

Since it has 35 mg of caffeine per serving (almost one-third of what’s in a cup of coffee), Zencker likes that Tailwind provides just enough to enhance focus and performance without causing jitters for people who may be more sensitive to the effects of the stimulant.

 Caffeine has been shown to enhance athletic performance by increasing muscular endurance, strength, and aerobic endurance.

 Beyond physiological benefits, caffeine also provides a mental boost, reducing feelings of fatigue to help athletes push through challenging workouts.

Tailwind also combines electrolytes and carbohydrates to replace sweat losses and replenish glycogen stores. Zenker explains that dextrose and sucrose, the primary sugars in the formula, are rapidly absorbed into the bloodstream, delivering quick energy to prevent the “bonk” or energy crashes common during long workouts.

At 25 g of added sugar per serving, Tailwind is best for those actively engaged in high-intensity or prolonged workouts who need extra energy. “Because it’s high in added sugar, I wouldn’t recommend it for individuals who are inactive,” shares Zencker.

Best for Travel

Gatorade Hydration Booster

$20.91 at Amazon
$21.87Now 4% Off
Buy on Amazon $20.91

Pros

  • Portable individual packets for travel
  • Contains electrolytes and vitamins
  • Low in added sugar (3 g per packet)

Cons

  • Additional vitamins may be unnecessary for multivitamin users

Key Specs

  • Electrolytes included: Sodium and potassium
  • Flavor options: Citrus Berry, Tropical Mango, Strawberry Watermelon
  • Sweetener: Sugar and stevia
  • Third-party tested: No

Gatorade Hydration Booster is our favorite hydration powder for travel due to its portability and convenience. “This product by Gatorade comes in individual packets ideal for packing in your purse or suitcase, so it can be easily added to a bottle of water for additional hydration,” explains Reisdorf.

“Gatorade Hydration Booster has 300 mg sodium per packet, so it’s great for daily exercise, and you can always have more [packets] for those longer workouts,” shares Alsing. Beyond electrolytes, it also contains vitamins A, C, and several B vitamins, which can support overall energy and immune health, adds Reisdorf.

We like its low sugar content, with only 3 g of added sugar per packet plus stevia, making it a lighter option for those mindful of sugar intake. It’s also free from artificial colors, flavors, and sweeteners. That said, not everyone may need the additional vitamins provided by this product. If you already take a daily multivitamin, you may find the extra amounts redundant.

Best for Postpartum

Perelel Cellular Hydration Powder

Pros

  • Formulated for pregnant and postpartum women
  • Includes collagen and hyaluronic acid for skin health
  • Contains choline for nervous system support
  • Free from added sugars and artificial sweeteners

Cons

  • May not meet higher electrolyte needs

Key Specs

  • Electrolytes included: Calcium, phosphorus, magnesium, chloride, potassium, sodium
  • Flavor options: Mango Lemonade
  • Sweetener: Monk fruit
  • Third-party tested: Yes
We love Perelel Cellular Hydration Powder for postpartum hydration due to its tailored formulation for new and expecting mothers. Labor, delivery, and breastfeeding can all take a toll on a new mom’s hydration status, and Perelel offers a safe and effective way to support these needs during such a demanding time. In addition to 150 mg of sodium, plus magnesium and potassium, Perelel includes unique ingredients for extra support. “This product contains ingredients beneficial for skin health, such as collagen and hyaluronic acid,” says Reisdorf. “One pilot study found that hyaluronic acid, along with other nutrients and electrolytes helped reduce pelvic pain and contractions, for pregnant women.”

Another bonus ingredient is sunflower lecithin, a natural source of choline. “Choline is an essential nutrient for nervous system health,” says Zencker. She further explains that pregnant and lactating bodies have an increased need for this nutrient.

 Zencker also likes this product because “it’s free of added sugars and artificial sweeteners and uses monk fruit to sweeten. It’s also gluten-free, soy-free, and non-GMO.”

While Perelel delivers a strong ingredient profile, it may fall short for individuals engaging in heavy exercise or those with higher needs for sodium and magnesium. Additionally, Reisdorf advises, “When it comes to supplements during pregnancy or lactation, it is always best to ask your doctor [before use], since every pregnancy is different.”

Comparison Table

Superlative
Electrolytes
Number of Flavors Available
Sweetener
Third-Party Tested
Transparent Labs Hydrate
Best with performance enhancers
Calcium, magnesium, sodium, potassium 
9
Stevia
Yes
Buy Now $29.99
Pique BT Fountain Beauty Electrolyte
Best tasting
Calcium, magnesium, sodium, potassium 
1
Monk fruit
Yes
Buy Now $78
Cure Kids Electrolyte Drink Mix
Best for kids
Calcium, sodium, potassium 
3
Monk fruit and stevia
Yes
Buy Now $10.80
LMNT Electrolyte Drink Mix
Best for athletes
Sodium, potassium, magnesium
9
Stevia
Yes
Buy Now $45
BioSteel Hydration Mix
Best sugar-free
Sodium, potassium, calcium, chloride, magnesium
16
Stevia
Yes
Buy Now $27.95
Nuun Sport Hydration Tablets
Best tablet
Calcium, sodium, potassium, chloride, magnesium
13
Stevia
Yes
Buy Now $18.49
Liquid I.V. Hydration Multiplier
Best with vitamins
Sodium, potassium
5
Stevia and allulose; cane sugar
No
Buy Now $14.35
GoHydrate
Everyday use
Sodium, magnesium, calcium, phosphorus, potassium
8
Stevia
No
Buy Now $12.59
Tailwind Endurance Fuel
Best with caffeine
Sodium, potassium, magnesium, calcium
2
Dextrose and sucrose
Yes
Buy Now $35.99
Gatorade Hydration Booster
Best for travel
Sodium potassium
3
Sugar and stevia
No
Buy Now $20.91
Perelel Cellular Hydration Powder
Best for postpartum
Calcium, phosphorus, magnesium, chloride, potassium, sodium
1
Monk fruit
Yes
Buy Now $54.71

How We Tested the Best Electrolyte Powders

We evaluated dozens of options to identify the best electrolyte powders, from viral favorites to expert-curated recommendations. Our process focused on assessing quality, safety, and effectiveness. Criteria also included ingredient transparency, third-party testing, manufacturing standards, overall product quality, and input from registered dietitians.

This article was written by a registered dietitian (RD) with years of experience evaluating nutrition-related products. Additionally, insights were gathered from four other registered dietitians, who shared their top choices based on professional expertise. These experts include:

  • Jessica Isaacs, RD, CSSD
  • Sarah Alsing, RD
  • Amy Goldsmith, RDN, LDN
  • Avery Zenker, RD
  • Ana Reisdorf, RD

We prioritized brands that demonstrated transparency and adhered to quality standards, including independent third-party certifications, to help you make a confident choice.

What to Look for When Buying Electrolyte Powders

Choosing the right electrolyte powder comes down to understanding your needs and preferences. Whether you're an endurance athlete needing hydration during long workouts or simply seeking a product to help you drink more water, there are several factors to keep in mind:

  • Electrolyte Content Heavy sweaters or those engaging in intense exercise may need higher sodium levels to replace what’s lost through sweat.

  • Third-Party Verification Third-party certifications indicate a product has undergone testing for purity, ingredient accuracy, and contaminants.
  • Ingredients “Some electrolyte powders may contain added sugars or other ingredients you may want to avoid,” says Zenker. Certain products also include extras like vitamins, minerals, or caffeine, which can be beneficial or unnecessary, depending on your needs.
  • Dietary Restrictions and Allergy Concerns If you follow a specific diet or have allergies, check product labels carefully. Those with significant food allergies should look for guarantees of allergen-friendly products.

What Are Electrolytes?

Electrolytes, including sodium, potassium, calcium, and magnesium, are minerals that carry an electrical charge when dissolved in body fluids. These essential minerals help regulate fluid balance to maintain hydration within cells and tissues. They also play a critical role in nerve signaling and muscle function.

Electrolytes are essential during physical activity or illness. Sweating during exercise depletes electrolytes, which may lead to muscle cramps, fatigue, or dehydration if not replenished. Similarly, illnesses involving vomiting or diarrhea can cause electrolyte loss, so supplementation with adequate hydration supports optimal recovery.

What Are the Benefits of Electrolyte Powders?

Electrolyte powders offer a range of benefits, particularly for hydration and recovery. “If adding an electrolyte powder to your beverage means you’re drinking more water than you would without it, I can get behind it,” says Isaacs. For athletes and active individuals, these powders help replenish essential minerals like sodium and potassium lost during intense exercise, especially in hot weather or during prolonged workouts. Even nonprofessional athletes may find them helpful for improving hydration.

Electrolytes also play a critical role during illness. “Electrolyte powders can be beneficial, especially since people often have poor appetites, and it’s hard to eat enough to replace what’s lost,” explains Alsing.

Additionally, some find these supplements helpful for mitigating dehydration and mineral loss after drinking alcohol. “Some find that electrolyte powders can help alleviate hangover symptoms by rehydrating and replenishing lost minerals,” adds Zenker.

Beyond these everyday uses, electrolyte powders can also provide for specific health concerns. Goldsmith highlights their potential benefits for conditions like postural orthostatic tachycardia syndrome (POTS), cancer, eating disorders, or even acute burns.

Who Should Avoid Electrolyte Powders?

While electrolyte powders can be beneficial, they are not appropriate for everyone. People with certain medical conditions, such as kidney disease or heart problems, should avoid these products unless directed by a healthcare provider. Excessive sodium, as found in most of these powders, can exacerbate conditions like high blood pressure or fluid retention.

Additionally, most inactive people or even active people who don’t sweat excessively likely receive enough electrolytes through food consumption and don’t need supplementation. Taking too many electrolytes can be unsafe, potentially causing symptoms like nausea, dizziness, or irregular heartbeat.

 Always read your labels carefully, and when in doubt, consult a healthcare professional to determine whether electrolyte supplementation is right for you.

FAQ

Does everyone need electrolyte powder?
Electrolyte powders are good for some and not necessary for others. If you regularly engage in intense exercise or live an active lifestyle, electrolyte powders can be beneficial in replacing the electrolytes lost through sweat, per a review published in 2019 in Nutrients. Those with medical conditions restricting salt intake (or other electrolytes) should not take electrolyte powders.
Yes, electrolyte powders help replenish lost minerals and improve hydration, particularly during or after intense exercise, illness, or dehydration. However, their benefits depend on individual needs, as not everyone requires supplementation.
While generally safe for many people, consuming too many electrolytes is possible. "Since sodium chloride is the primary electrolyte lost in sweat, most of these electrolyte powders have a large amount of sodium. Again, appropriate for a heavy sweater but not necessarily appropriate for someone less active," says Isaacs.
The best electrolyte powder varies based on your needs, such as activity level, food preferences, and health goals. Look for options with third-party testing, minimal added sugars, and ingredients that align with your specific requirements, and consult a healthcare professional if needed.
Electrolyte powders offer the benefit of allowing you to customize your beverage to suit your exact hydration needs. This makes them a great choice for those who prefer mixing their own drinks and may not want to swallow a pill or drink a premade beverage, but ultimately, the best option depends on your personal preference.

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Caitlin Beale, MS, RDN, is a registered dietitian and freelance health writer with experience in clinical nutrition, education, research, and private practice. Caitlin’s special interests include women's health, gut health, autoimmunity, and reproductive health. Committed to the belief that health information should be accessible to all, she is passionate about empowering individuals to make positive changes for their well-being. Caitlin holds advanced training certificates in women's health and integrative and functional nutrition.

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Before transitioning into her full-time writing career, Ashley worked in the departments of pediatric cardiology and general medicine at Duke University Medical Center, and later at the North Carolina Medical Board. During undergrad, she majored in communications at Purdue University and then earned her master’s degree with a concentration in healthcare management from Indiana Wesleyan University.

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Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Shrimanker I et al. Electrolytes. StatPearls. July 24, 2023.
  2. Vitale K et al. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients. June 7, 2019.
  3. Chen Q et al. The Dose Response of Taurine on Aerobic and Strength Exercises: A Systematic Review. Frontiers in Physiology. August 18, 2021.
  4. Lee TX et al. Reduced stem cell aging in exercised human skeletal muscle is enhanced by ginsenoside Rg1. Aging. June 28, 2021.
  5. Bizot V et al. Improving skin hydration and age-related symptoms by oral administration of wheat glucosylceramides and digalactosyl diglycerides: a human clinical study. Cosmetics. September 2017.
  6. Gao Y et al. Oral administration of hyaluronic acid to improve skin conditions via a randomized double‐blind clinical test. Skin Research and Technology. November 20, 2023.
  7. Oral Rehydration Salts. World Health Organization. January 2006.
  8. About Sodium and Health. Center for Disease Control. January 31, 2024.
  9. Mori H et al. Magnesium Oxide in Constipation. Nutrients. January 28, 2021.
  10. Gombart AF et al. A Review of Micronutrients and the Immune System–Working in Harmony to Reduce the Risk of Infection. Nutrients. January 16, 2020.
  11. Murray B et al. Fundamentals of glycogen metabolism for coaches and athletes. Nutrition Reviews. February 10, 2018.
  12. Vitamin D: Fact Sheet for Professionals. National Institutes of Health. July 26, 2024.
  13. Cui A et al. Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001–2018. Frontiers in Nutrition. October 3, 2022.
  14. Beverage, coffee, brewed, prepared with tap water. USDA Food Data Central. April 1, 2019.
  15. Guest NS et al. International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition. January 2, 2021.
  16. Kennedy DO et al. Mental Performance and Sport: Caffeine and Co-consumed Bioactive Ingredients. Sports Medicine. November 30, 2022.
  17. Brooks GA. The Precious Few Grams of Glucose During Exercise. International Journal of Molecular Sciences. August 10, 2020.
  18. Parente E et al. Effect of Oral High Molecular Weight Hyaluronic Acid (HMWHA), Alpha Lipoic Acid (ALA), Magnesium, Vitamin B6 and Vitamin D Supplementation in Pregnant Women: A Retrospective Observational Pilot Study. Clinics and Practice. September 15, 2023.
  19. Jaiswal A et al. Choline Supplementation in Pregnancy: Current Evidence and Implications. Cureus. September 15, 2023.
  20. Snapper H et al. Oral and intravenous hydration in the treatment of orthostatic hypotension and postural tachycardia syndrome. Autonomic Neuroscience. March 2022.
  21. Ikizle TA et al. KDOQI clinical practice guideline for nutrition in CKD: 2020 update. American Journal of Kidney Diseases. September 2020.
  22. Jaques DA et al. Sodium Intake as a Cardiovascular Risk Factor: A Narrative Review. Nutrients. September 12, 2021.