Electrolyte drinks can help keep you hydrated and replenish electrolytes, especially before or after workouts, when traveling, or anytime you need a hydration boost. For example, if you’re an endurance athlete or sweating a lot, you may benefit from an electrolyte supplement with more electrolytes and carbohydrates than someone who does light exercise or someone looking for a daily hydration and mineral boost.
Climate, altitude, humidity, level of physical activity, fluid intake, and overall health status are other important factors to consider, says Kelly Jones MS, RD, CSSD, board-certified sports dietitian for athletes and active adults. She adds that despite their popularity, electrolyte drinks aren’t for everyone. Jones says they’re best to replace electrolyte losses from sweat or other fluid loss.
We taste-tested 30 electrolyte drinks, spoke with sports dietitians, and combed through research to find the best options for various electrolyte needs. We considered third-party testing, nutrition, taste, texture, and value when determining our top picks.
What Are Electrolytes?
Electrolytes are essential minerals—sodium, potassium, calcium, chloride, and magnesium— that play an important role in fluid balance, hydration status, and nerve and muscle function. Sodium, potassium, and magnesium are the most important electrolytes to look for in an electrolyte drink or supplement. These are all nutrients your body excretes in sweat, so if you sweat a lot—say, from intense exercise or a hot climate—an electrolyte drink can help replenish those lost electrolytes. Additionally, sodium helps the body hold onto more water and can help to rehydrate you faster.
What Registered Dietitians Want You To Know
- How much to take: How much electrolyte drink you need depends on your unique sweat rate, intensity and duration of the activity, and environment, says Umo Callins MS, RD, CSSD, LD, CPT, sports dietitian, and fitness coach. If you’re generally active, Jones recommends a drink with 300–500 mg of sodium, at least 100 mg of potassium, and 25–50 mg of magnesium for an hour-long workout. However, she says you may need more sodium if you’re a salty sweater.
- What to expect: Jones says electrolyte drinks can help stimulate thirst before exercise and leave you feeling more hydrated during and after exercise. Plus, an electrolyte drink during intense exercise can improve cognitive performance and muscle function while working out, says Callins. That said, they’re not a quick fix for general hydration needs. You’ll still need to drink enough fluids throughout the day. Plus, if you’re not exercising, too much sodium from an electrolyte drink may increase your risk for hypertension rather than promoting your overall health.
- Seek a professional if: If you have hypertension, kidney issues, or heart issues, speak with a healthcare professional before taking an electrolyte drink, as drinking excess minerals may cause harm, says Jones. Also, if you notice that you taste salt on your lips while working out, wavy white marks on clothes from salty sweat, or a sandy texture on your body when your sweat dries, Jones recommends speaking with a healthcare provider as you likely need more sodium to account for those sweat losses. You may also benefit from more specific guidance from a sports dietitian if you are a competitive athlete or a highly active individual.
Editor’s Note
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
Our Top Picks
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Well-balanced, non-artificial flavor
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Contains simple carbs to enhance performance
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Simple, real ingredients
Key Specs:
Serving size: 1 scoop | Electrolytes: Sodium, potassium, calcium, magnesium | Sodium Per Serving: 400 mg (17 %DV) | Carbs Per Serving: 19 g | Sweetener Used: Cane sugar, dextrose
Why We Recommend It
Skratch Labs’ Sports Drink Mix stood out in our testing for its well-balanced, non-artificial flavor and effective blend of electrolytes. Jones recommends this electrolyte supplement if you’re working out for over an hour because it provides 19 grams of quick-absorbing carbohydrates to help power you through your workout. The sodium and carbohydrates help the body hold onto more water for rapid rehydration.
Although the sugar content may seem high, an electrolyte drink with simple carbohydrates is essential during exercise bouts an hour or longer to ensure your muscles have enough energy, making this a great option for endurance exercise.
Skratch Labs is a food company, so its products are regulated by FDA guidelines, unlike other electrolyte powders classified as supplements and not subject to FDA regulation.
Taste and Texture
In our testing, we noticed Skratch Labs’ Sports Drink Mix has a surprisingly subtle flavor we loved. Compared to other electrolyte drinks with an overly salty or artificial taste, the lemon-lime flavor we tried was delightful, with a good mix of sweet and salty. It was easy to mix into water, and it only left a very thin layer of undissolved powder at the bottom.
Keep In Mind
- This product is designed for active people who need the added sugars to power them through workouts. This may not be the best option if you want something for light exercise or use at rest.
- You’ll need more water (12–16 ounces) for this powder than others on our list.
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![A person adding a scoop of Skratch Labs Sport Hydration Drink Mix into a glass of water]()
PHOTO: Verywell Fit / Joy Kim
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![A hand pouring a scoop of Skratch Labs Sport Hydration Drink Mix into a glass bottle on a wooden table]()
PHOTO: Verywell Fit / Jhett Thompson
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Dissolves slowly
Key Specs:
Serving size: 1 packet | Electrolytes: Sodium, potassium, calcium, magnesium | Sodium Per Serving: 460 mg (19 %DV) | Carbs Per Serving: 10 g | Sweetener Used: Evaporated cane syrup, dextrose, stevia
Why We Recommend It
We recommend Mortal Hydration’s Sport Drink Mix for light exercise because it has a good mix of sodium, potassium, calcium, and magnesium with 10 grams of carbs. This likely isn’t enough for long, intense bouts of exercise, but it can give you a little boost for lighter exercise.
In our testing, it helped power us through weekend runs, especially when we were starting to feel dehydrated. Plus, it didn’t lead to GI issues like some carb-containing electrolyte drinks can. We also like that this drink comes in lower and higher sodium versions of each flavor, allowing you to customize your electrolyte intake to your needs. This could be a game-changer if you’re a salty sweater, as your sodium needs are likely much higher, according to Jones.
Taste and Texture
When mixed in ice water, the margarita flavor is delicious, strong, salty, and sweet, like lemonade. Texture-wise, the drink was smooth. However, after mixing, we noticed some powder on the glass’s bottom. A little residue was left in the bite nozzle when we drank it from a running vest.
Keep In Mind
- Mortal Hydration offers higher-sodium versions of each flavor, with 900–920 milligrams of sodium per serving. If you’re using it for intense exercise or when you are sweating a lot, that’s likely a better choice. However, if you’re using it for light exercise, the lower-sodium flavor, with closer to 450 mg of sodium, is best for most people.
Key Specs:
Serving size: 1 scoop | Electrolytes: Sodium, potassium, calcium, magnesium, chloride | Sodium Per Serving: 485 mg (21 %DV) | Carbs Per Serving: 5 g | Sweetener Used: Stevia
Why We Recommend It
Jones recommends Thorne’s Catalyte electrolyte drink for people who sweat heavily because it has more sodium and less added sugar than our Best for Endurance Exercise pick, Skratch Labs’ Sports Drink Mix. It can help replenish electrolytes lost from sweat during short or long bouts of low-intensity activity in the heat.
We also like that Thorne’s Catalyte is NSF Certified for Sport, a third-party certification that ensures ingredient accuracy and that it is free from banned substances.
This powder contains five electrolytes, B complex vitamins, vitamin C, and an amino acid called taurine. Studies show that taking B vitamins may help endurance exercise performance and reduce fatigue. Furthermore, some studies show that taurine may improve aerobic and anaerobic exercise performance and muscle recovery, but results are mixed.
Taste and Texture
This powder mixes easily and has a smooth, velvety texture. However, the flavor is a bit artificial and heavy on the lime. However, it did have an overall good blend of sweetness and saltiness.
Keep In Mind
- This electrolyte drink doesn’t have any added sugar, and it only has five grams of carbohydrates.
- It only comes in one flavor, lemon-lime.
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![A hand using a scoop to add sports drink powder to a glass of water on a counter]()
PHOTO: Verywell Fit / Joy Kim
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![A person pouring water into a measuring cup to use with the Thorne Research Catalyte]()
PHOTO: Verywell Fit / Joy Kim
Key Specs:
Serving size: 1 tablet | Electrolytes: Sodium, potassium, calcium, magnesium | Sodium Per Serving: 360 mg (16 %DV) | Carbs Per Serving: 1 g | Sweetener Used: Cane sugar, stevia, maltodextrin
Why We Recommend It
NOW Sports’ Effer-hydrate Tablets come in a convenient tube that you can easily throw in your gym, travel, or daily carry bag. Because they’re free from added sugars and have moderate electrolytes, they’re good for daily use even if you’re not super active.
Jones often uses this electrolyte supplement herself. It’s a great electrolyte-only option if you’re exercising, sick, or spending time in a hot environment or high altitude. Jones also says it works well for rehydration after exercise when paired with a carbohydrate-containing meal or snack.
Taste and Texture
The tablet dissolved in water entirely after one minute, and we found that the orange strawberry flavor was balanced with sweet and sour. The instructions recommend mixing it in 16 ounces of water, which leads to a pleasantly mild flavor. If you prefer a stronger flavor, you will want to use an ounce less of water.
Keep In Mind
- You’ll need more water (16 ounces) for this electrolyte drink than some others.
Key Specs:
Serving size: 1 scoop | Electrolytes: Sodium, potassium, calcium, magnesium | Sodium Per Serving: 310 mg (13 %DV) | Carbs Per Serving: 25 g | Sweetener Used: Glucose, sucrose
Why We Recommend It
Tailwind Nutrition’s Caffeinated Endurance Fuel is designed with athletes in mind. It contains a mix of electrolytes, carbs, and caffeine, which can help with exercise performance and hydration.
Tailwind recommends using 2–3 scoops for endurance exercise, which provides 50–75 grams of carbs. While that may sound like a lot, it aligns with professional recommendations for carbohydrates during long exercise (at least 60-90 minutes). Even with the higher carb content, we didn’t experience any GI discomfort during our testing.
If you’re sensitive to caffeine but interested in trying this product, it comes in non-caffeinated flavors, too.
Taste and Texture
This drink was super smooth and tasted true to the raspberry flavor. Unlike some other products we tested, this one’s flavor was stronger, which we liked. It had a good amount of sweetness without tasting too sugary.
Keep In Mind
- The amount of caffeine (35 milligrams) in this supplement is minimal compared to amounts shown to benefit sports performance (3–6 milligrams of caffeine per kilogram of body weight). Also, having caffeine about 60 minutes before exercise is most beneficial.
- The manufacturer recommends mixing 1-3 scoops in 20–24 ounces of water—more than any other product on our top picks list.
Key Specs:
Serving size: ½ teaspoon liquid | Electrolytes: Sodium, potassium, magnesium, chloride | Sodium Per Serving: 125 mg (5 %DV) | Carbs Per Serving: 0 g | Sweetener Used: N/A
Why We Recommend It
Elete Electrolyte Add-in Hydration Drops are a unique unflavored electrolyte supplement, making it a great option if you don’t want something flavored and want to mix it into your favorite drink. It is also Informed Sport Certified, meaning it is third-party tested for ingredient accuracy and lack of contaminants, including banned substances for athletic competitions.
Each ½-teaspoon serving has 125 milligrams of sodium, 130 milligrams of potassium, and 45 milligrams of magnesium (11% DV). This is an excellent blend for non-exercise settings because it’s one of the lowest sodium options on our list. And if you have higher electrolyte needs, you can easily adjust the dosage and add more. Plus, it can help you meet your potassium and magnesium needs, which many people struggle to do, per Jones.
When using this supplement, we found that we didn’t need to load up on as many fluids to feel hydrated during workouts, and it felt like our endurance improved. It also kept us hydrated through a long yard work day in the heat.
Taste and Texture
We found this is truly unflavored. It had no smell and barely changed the taste of water. The difference was akin to tap water versus filtered water. The fact that it’s a liquid makes it mix seamlessly with water, and we like that you don’t have to wait for a tablet to dissolve or a powder to mix in thoroughly.
Keep In Mind
- This electrolyte drink is low in sodium and free from carbs. You likely need to have more than one serving and pair it with a source of carbs like juice if you’re using it for intense or long bouts of exercise.
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NSF Certified for Sport
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Contains zinc and vitamin C for immune health
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Comes in many flavors, with or without sugar
Key Specs:
Serving size: 1 stick | Electrolytes: Sodium, potassium, magnesium | Sodium Per Serving: 330 mg (14 %DV) | Carbs Per Serving: 9 g | Sweetener Used: Sugar, fructose, dextrose, sucralose
Why We Recommend It
DripDrop’s Electrolyte Powder Packets are delicious and one of Callins’ favorite electrolyte drinks. They’re NSF Certified for Sport, which means it is tested for ingredient accuracy, lack of harmful contaminants, and banned athletic substances.
Callins says the electrolyte formulation of potassium, magnesium, and sodium benefits most active people. Plus, each stick has 80% of the daily value of vitamin C and 15% of the daily value of zinc for added immune health benefits. You’ll also get seven grams of sugar per serving, giving you a little energy boost during activity. These electrolyte powder packets also come in sugar-free options and various fruity flavors.
Taste and Texture
We loved that the watermelon flavor tasted just like a watermelon jolly rancher. It wasn’t too sweet, and we kept going back for more. The sodium was barely detectable but enough to balance the sweet flavor. We were also impressed with how quickly and effectively it mixed into water. In just 10 seconds, the powder totally dissolves in water.
Keep In Mind
- You likely need more carbs than this powder offers to power you through longer exercise sessions.
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![A hand adding a DripDrop Hydration Electrolyte Powder Packet into a glass on a wooden table outdoors]()
PHOTO: Verywell Fit / Jhett Thompson
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![DripDrop Electrolyte Powder]()
PHOTO: DripDrop
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Moderate electrolyte amounts
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Delicious taste and texture
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100% daily value of vitamin C
Key Specs:
Serving size: 1 scoop | Electrolytes: Sodium, potassium, calcium, magnesium | Sodium Per Serving: 250 mg (11 %DV) | Carbs Per Serving: 2 g | Sweetener Used: Stevia
Why We Recommend It
If you’re looking for a hydration and immune boost, we recommend Vega Sport Electrolyte Hydration. It has four electrolytes—sodium, potassium, calcium, and magnesium—to power you through a workout or give you an everyday electrolyte boost. Plus, each serving has 100% of the daily value of vitamin C to support immune health.
Compared to some of our other top picks, this option has moderate electrolytes, making it a great option for exercise and non-exercise. In our testing, we felt much more energized while exercising than when we didn’t have this electrolyte drink.
Taste and Texture
One of our favorite things about this electrolyte drink was its smooth texture. We love that the powder dissolves quickly and thoroughly, leaving no gritty sediment behind. The berry flavor is spot-on, subtle, and delicious. It was strong enough that other flavors wouldn’t easily mask it but not so sweet that it was off-putting.
Keep In Mind
- If you’re doing a more intense workout, note that this powder only has two grams of carbs per serving.
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Available in many flavors
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Contains vitamin C and B vitamins
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Comes in single-serve packets
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Dissolves well
Key Specs:
Serving size: 1 stick | Electrolytes: Sodium, potassium | Sodium Per Serving: 500 mg (22 %DV) | Carbs Per Serving: 11 g | Sweetener Used: Cane sugar, dextrose, stevia
Why We Recommend It
For a widely accessible, tasty, and effective electrolyte drink, Liquid IV is an excellent option. Since it comes in packets, it’s an especially great option for traveling. Jones says she recommends it to some clients for an option higher in sodium and potassium but a bit lower in sugar.
We like that each serving has 11 grams of carbs for added hydration and energy boost during activity. Plus, it comes in many different flavors.
On top of electrolytes and carbs, this electrolyte drink also contains B vitamins and vitamin C. This can help cover nutrition gaps while traveling.
Taste and Texture
This powder mixes quickly and completely into water, leaving no clumps. However, the strawberry lemonade flavor we tested was saltier than we expected. So, if you prefer a sweet electrolyte drink, this one may not be for you.
Keep In Mind
- The only electrolytes in this powder are sodium and potassium. You’ll want to ensure you get enough magnesium from foods like legumes, nuts, seeds, whole grains, yogurt, or a magnesium supplement.
Electrolytes We Also Tested
These products didn’t make our top picks list, but they’re still worth mentioning:
- Drink LMNT: While we did feel more hydrated and energized after using this electrolyte drink, we couldn’t get over the overly salty and artificial flavor. The high sodium content explains the salty flavor, making it best for someone with a salty sweater or higher sodium needs.
- Buoy Electrolyte Drops: We love that these unflavored drops come in a convenient little bottle, but they have a strong offputting smell. That said, they didn’t have a taste when mixed into a drink, so they could work well for someone who wants a convenient, unflavored electrolyte booster.
- Nuun Sport Hydration: We appreciate that these electrolyte tablets are Informed Sport Certified with five electrolytes, but we didn’t like their bitter, sour flavor. Plus, they have relatively low amounts of electrolytes and carbs compared to other, better-tasting options on our top picks list.
Benefits of Electrolyte Drinks
The most noteworthy benefits of electrolyte drinks include the following.
- Replenish electrolytes lost from sweat or activity. According to Callins, the most prominent benefit of electrolyte drinks is replacing the electrolytes you lose from heavy sweating or intense exercise, particularly sodium and potassium. This helps maintain healthy hydration to sustain exercise performance and prevent electrolyte imbalances.
- Stimulate thirst ahead of exercise. Jones says that for those who have trouble drinking enough fluids before a workout, having extra sodium from an electrolyte drink can help stimulate thirst to help you meet your fluid needs.
- Provide minerals: Electrolyte drinks are a source of potassium and magnesium—two nutrients most Americans lack. If you’re working on improving your diet quality and are very active, Jones suggests electrolyte drinks can help boost your intake of these key nutrients.
- Improve brain and muscle performance during activity. Replenishing the electrolytes you lose during exercise doesn’t just keep you hydrated. It can also maintain proper muscle function and cognitive performance during long or intense bouts of exercise, says Callins.
How We Test and Select the Best Electrolyte Drinks
We tested 30 electrolyte drinks and spoke with registered dietitians to select the best electrolyte products. In our testing, we evaluated the drink’s taste, texture, aftertaste, smell, value, and nutrition. We also considered how the drinks made us feel after use. Qualities we considered when selecting the best electrolyte drinks include:
- Taste. We considered whether the taste was true to the stated flavor, whether it was too salty or sweet, and how strong it was.
- Texture. We evaluated how easy it was to mix the powder into water, whether it dissolved fully, and the final texture of the drink.
- Aftertaste. After drinking the electrolyte beverage, we noted whether there was an aftertaste and whether it was pleasant. We also considered how strong it was and how long it lingered.
- Smell. During testing, we noted the products’ smell upon opening the package and whether it was consistent with the listed flavor.
- Value. After evaluating the above characteristics, we evaluated the products’ price and whether we thought it was a good value.
- Nutrition. Our nutrition editors evaluated the products’ nutritional content to determine whether it was in line with nutrition recommendations. We considered who would benefit most from each product for exercise or non-exercise.
Pay Attention To These Ingredients
Many electrolyte drinks have similar ingredients in varying amounts, including sodium, potassium, calcium, and magnesium. Some also contain B vitamins, vitamin C, and zinc. You’ll often see a few different sweeteners in electrolyte drinks, and some may have added caffeine. Here are ingredients to be mindful of when selecting an electrolyte powder:
- Sugar: Carbohydrates help facilitate your body’s sodium and water absorption and restore muscle energy. Many electrolyte drinks contain sugar as a source of simple carbohydrates for hydration and energy during exercise. However, you may want to pick one with fewer added sugars if you drink an electrolyte drink outside of exercise.
- Stevia: Many electrolyte drinks use stevia as a non-caloric sweetener. However, note that having sugar instead of stevia in an electrolyte drink is beneficial for powering you through a tough workout since stevia isn’t a source of carbohydrates. Also, stevia has a distinct aftertaste that not everyone enjoys.
- Dextrose: Dextrose is another sweetener used in some electrolyte drinks. It’s a source of sugar typically made from corn, and it has a little less sweetness and calories than table sugar.
- Caffeine: Some electrolyte drinks have added caffeine. Consuming caffeine before a workout has been shown to improve athletic performance, but the US Food & Drug Administration recommends that adults not exceed 400 milligrams of caffeine daily. Consider your total caffeine intake and avoid overdoing it between electrolyte and caffeinated beverages.
Our Experts
For this article, we spoke with two dietitians about what electrolyte drinks they recommend and why, what to look for in an electrolyte drink, ingredients to be wary of, and the benefits of consuming electrolyte drinks. A third dietitian was responsible for guiding our testing process. The three experts we spoke with include:
- Umo Callins, MS, RD, CSSD, LD, CPT, board certified sports dietitian and fitness coach with Well Rooted Health and Nutrition based in Oklahoma City, Oklahoma
- Kelly Jones MS, RD, CSSD, board certified sports dietitian for athletes and active adults
- Alena Kharlamenko, MS, RD, CDN
Why Trust Verywell Health
Isabel Vasquez RD, LDN is a registered dietitian, experienced freelance health and nutrition writer, and the founder of Nourishing Narratives LLC. She enjoys all kinds of physical activity and is an avid traveler, and she relies on electrolyte powders for both of these hobbies. In her work as a dietitian, she regularly examines nutrition supplements to ensure they are high-quality before recommending them to her patients, clients, and readers.