Consider Adding These Electrolytes to Your Water If You Sweat a Lot While Working Out (2024)

A top performer in our evaluations, this electrolyte drink mix from Gnarly comes in three fruity flavors and offers a balance of all the major electrolytes you would expect in a powder, including sodium, chloride, potassium, magnesium and more. One scoop only contains 30 calories and 4 grams of added sugar (and a touch of stevia) — a small amount but enough to help effectively deliver electrolytes. You'll also find a moderate 250 milligrams of sodium which is ideal for most individuals, plus a dose of B vitamins for energy support. You can also get the mix in single-serving stick packs that are perfect for on the go.

We like that this mix is NSF Content Certified, meaning it has gone through extensive testing to ensure what is on the label is present in the powder. The Orange Pineapple flavor is also NSF Certified for Sport, meaning it is additionally tested for over 270 banned substances to ensure safety for competition athletes.

Among the lowest costs-per-serving of our picks, this popular choice from Key Nutrients contains 0 carbs and no sugar but comes in multiple delicious flavors as well as travel packets. It's lightly sweetened with stevia and has a nice balance of sweet and tart flavors. According to the athletes we interviewed, it's easy to drink and not overpowering. It contains all the main electrolytes such as sodium, potassium, chloride, calcium, phosphorus and magnesium. But the amount of sodium is on the low end at 110 milligrams per serving, so this may not be the choice for runners or a drenching hot yoga class. It also contains 12 vitamins and minerals, so keep this in mind if you're already taking a multivitamin.

Although the product is not third-party tested, it is manufactured in the USA at FDA-registered and inspected facilities. The brand claims to have stringent quality control standards, performing microbial and purity analysis tests and allergen-specific testing on all products.

Perfect to throw in your gym bag or purse, these highly-rated electrolyte tablets from Nuun are available in several vibrant flavors. Nuun is a lower-sugar option that's sweetened with stevia making it a good choice for those watching their carbohydrate intake or exercising at a low or moderate rate. We loved Nuun's refreshing, crisp and light taste, and found it to be hydrating after moderate-intensity outdoor workouts.

It is mildly sweet and contains a slight effervescence, but it does take about five minutes to fully dissolve in water. It has also been tested and verified as approved through ConsumerLab.com's voluntary Quality Certification Program, and it's Informed Choice Certified. Nuun offers flavors that contain caffeine too, which may help increase energy levels before a workout.

Developed by Dr. Eduardo Dolhun, a Mayo-clinic trained doctor, practicing family physician and dehydration expert, these packets from DripDrop are designed for mild to moderate dehydration. It is a great choice during or after an intense workout since it contains 9 grams of carbs per serving with key electrolytes lost during profuse perspiration, including sodium and potassium. It's free from stevia, but it does contain sugar and fructose as the first ingredients, as well as a small amount of sucralose. According to the company, this patented formula features a specific ratio of sodium electrolytes and glucose designed to mimic IV therapy but in an oral rehydration solution.

We like that it dissolves quickly in water and has a slight tartness, substantial color and sweeter flavor. It has a somewhat strong taste when added to the recommended amount of water, so you may prefer to dilute it more. We also appreciate that the product is NSF Certified for Sport, meaning it has been tested for purity and potency and does not contain any of the substances banned by the major athletic organizations.

Utilizing Redmond Real Salt sourced from an ancient seabed in Utah to add 250 milligrams of sodium to the formula, this powder from Zeal Naturals is high-quality and designed to hydrate and replenish. It also includes B vitamins and BCAA branched-chain amino acids, which are essential amino acids that must be obtained through food. Research shows that certain electrolytes and BCAAs are lost during endurance sports or prolonged high-intensity activity. Through replenishment of electrolytes plus BCAA, athletes may be better hydrated. BCAAs may also help prevent muscle soreness from exercise.

This choice is sugar-free but it does contain stevia. We appreciate that this pick is manufactured in an FDA-approved facility following GMP guidelines and that it is third-party tested. We found it to have a tart taste that is mildly sweet and reminiscent of fruit punch, but it is available in multiple flavors and travel packets too.

If you're an endurance athlete or heavy sweater, Liquid I.V.'s electrolyte powder is a solid choice. It contains a higher amount of sodium (~510 milligrams) and carbohydrates (~11 grams) than most of its competitors, two nutrients that could require replenishment during or after intense exercise. (This could be the one for hot yogis and marathon runners!) The brand also uses patented Cellular Transport Technology which, according to the company, is designed to encourage a quicker water delivery system to your body through the ratio of sodium, glucose, potassium and water in the blend.

We found the flavor to be salty and sweet with a heavier feel to it. You can water it down if you prefer a more subtle taste or try the sugar-free varieties if you are looking for the benefits without the added sugar. Given the high sodium content, certain folks like those with high blood pressure may want to avoid it. Liquid I.V. told Good Housekeeping that all of its products are tested for food safety, quality and compliance by a third-party laboratory.

Available in a slew of fun flavors, LMNT is a popular electrolyte drink mix with sodium, potassium and magnesium. It's sugar-free and lightly sweetened with stevia leaf extract. The mix is free from artificial coloring and is popular for its great-tasting blends.

One thing to keep in mind is that LMNT has some of the highest sodium levels we have seen in electrolyte drink mixes and powders at 1000 milligrams per serving. That's why our dietitians say it is best for serious athletes and those who are very heavy sweaters. The taste can be a bit too salty for some, so consider diluting it in more water if needed. LMNT's manufacturing facility is NSF Certified, but the product itself is not NSF Certified because the drink mix is considered a beverage and not a supplement.

Sugar-free and certified vegan, this electrolyte powder from Vega contains 100% of your daily value of vitamin C, derived from Acerola cherry extract. It contains calcium from marine algae along with a moderate dose of electrolytes without any added sugar. We like this low-calorie option with a moderate sodium level of 250 milligrams per serving as a great choice for any sports activity like running or just rehydrating during the day.

Non-GMO Verified and suitable for low-carb diets, this powder dissolves easily in water and is NSF Certified. The berry flavor is mild and fruity with a hint of salt and a slight stevia aftertaste, but the powder only comes in one other flavor. You can also find it in stick packs.

If you're taking a protein powder and an electrolyte powder during the day, why not make things more efficient with this two-in-one solution from Neotein? The powder is comprised of collagen and electrolytes, providing a solid 10 grams of protein in one small stick and 140 milligrams of sodium, all with no carbs or sugars. It only comes in two flavors, but it's available in convenient travel-size packets.

We appreciate that this packet includes not just collagen, but also the correct ratio of tryptophan to make it a complete protein source. Best of all, it is Informed Sport Certified so you can rest assured that it has been tested and meets high quality standards. It is quite pricey per serving, but you're getting more in each packet than other electrolyte powders.

Our registered dietitians and health experts in the Good Housekeeping Institute Nutrition Lab rigorously evaluate supplements based on nutritional expertise, ingredients and third-party testing data.

We prioritized recommendations that have been tested for purity, potency and safety by a credible third-party organization, as well as products with strict internal quality control standards. We specifically looked at ingredient lists and product quality and are dedicated to transparency around why we recommend certain supplements — read more about our dietary supplement methodology.

Since the U.S. Food and Drug Administration (FDA) does not approve dietary supplements for safety and effectiveness prior to going to market, it's incredibly important to thoroughly research each supplement you add to your regimen and speak with your doctor before purchasing.

Electrolyte powders and tablets are not all created the same. "The two big differences are sugar and level of electrolytes — particularly sodium," says Blatner. You'll want to take into account form (powder vs. tablet), as well as cost and flavor varieties. Blatner also recommends the following tips on how to choose the best electrolytes for your needs:

✔️ Added sugar: Most people don’t need added sugar in their electrolyte powder, but it can be a smart addition if it’s being used during endurance events like long-distance runs. When you exercise your muscles you use glucose for energy, and your muscles use more than while at rest. If you're working out for prolonged periods or at a higher intensity you're likely burning through those stores at a faster pace. The glucose in electrolyte powders may be useful at that time.

✔️ Sodium levels: Sodium is the electrolyte we lose the most in sweat. Sodium amounts in electrolyte drinks can vary greatly from 2% to 40% of your daily value. Getting between 10% and 20% of your daily value in electrolyte powders is usually right for most people. If you are watching your sodium for blood pressure reasons, be sure to account for the amount in your electrolyte drink. Keep in mind that the American Heart Association recommends no more than 2,300 milligrams of sodium per day with an ideal limit of less than 1,500 milligrams per day for most adults, especially those with high blood pressure.

✔️ Additives: Pay attention to additives that you may or may not want, such as caffeine, which is meant to be used before a workout as an energy enhancer. Blatner also cautions that powders may contain extra vitamins and minerals beyond electrolytes, such as added B vitamins for energy or vitamin C and zinc for immunity, which you may not need.

Read labels and choose the best electrolyte powder for your individual needs, climate and activity level. One packet or tablet of electrolyte powder per day is likely sufficient for most adults.

“Electrolytes maintain fluid balance, muscle contractions and healthy nerve signals," Blatner explains. "We lose electrolytes in sweat — particularly sodium, but also chloride, potassium, magnesium and calcium in smaller amounts." These are a combination of minerals that among other things, help move water into cells for better hydration. They can also be found in our food. Certain conditions can lead us to become dehydrated faster, such as air travel, hot or dry conditions, having a cold or flu, intense exercise, being a heavy sweater and alcohol consumption.

She adds that although we don’t normally need electrolyte powders since we can get these minerals from food, they can make it quick and easy to replenish electrolyte levels. The combination of electrolytes found in these powders may help to rehydrate us faster than by drinking a glass of water alone which likely only has trace amounts of electrolytes.

Generally, the Academy of Nutrition and Dietetics recommends people drink 9 to 13 cups of water per day in addition to the fluid they consume through food and other beverages. When it comes to using electrolytes for exercise, you can consume electrolyte-enhanced water before, during or after your activity. If adding a tasty supplement to your water helps you to drink and absorb more water, then mission accomplished. Blatner explains the best ways to use electrolytes during all phases of your workout:

✔️ Before: Plain water is a great hydrator, but, according to Blatner, adding electrolytes may be a good idea before exercise if you know you are already dehydrated. One general way to assess hydration before a workout is by looking at urine color. If it’s on the darker side, you are likely dehydrated and can add electrolytes before the workout to help you start with a better hydration level. According to the American Council on Exercise (ACE), consider consuming 17 to 20 ounces of water two hours before the start of exercise.

✔️ During: Consider using electrolytes during a workout if your workout is over 45 minutes, the weather or room is very hot or you know you are a “salty sweater” (i.e., your hat and workout clothes usually have salt stains on them). Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise, according to ACE.

✔️ After: Electrolytes are likely most important after exercise, when you may need more rapid rehydration. It's important to take into account how long and at what intensity you've worked out. Many people forget to drink enough water during a workout. You can monitor your hydration status by weighing yourself before and after workouts. You should not lose any weight after a workout. If you do, it’s a sign you aren’t drinking enough. ACE recommends consuming 16 to 24 ounces of fluid for every pound of body weight lost after exercise.