We independently evaluate all of our recommendations. If you click on links we provide, we may receive compensation. What to Buy Nutrition Products & Supplements The 12 Best Electrolyte Drinks Keep You Hydrated, Tested & Reviewed These electrolyte drinks taste great and are dietitian-approved By Sarah Anzlovar MS, RD Sarah Anzlovar MS, RD Sarah Anzolar, MS, RD is a private practice dietitian who works as a freelance writer, recipe developer, food photographer, and brand consultant. health's editorial guidelines and Anne Cook Carroll Anne Cook Carroll Anne Cook Carroll is a Registered Dietitian with a master's degree in Clinical Nutrition from New York University. She is a dietitian at Culina Health, specializing in nutrition counseling for weight loss, disease management and prevention, as well as family nutrition. She previously worked at an inpatient hospital providing medical nutrition therapy for a range of acute and chronic diseases. She also specializes in supplement research, analyzing quality, efficacy, safety, and optimal utilization of supplements to improve health outcomes. health's editorial guidelines Updated on August 15, 2024 Medically reviewed by Erika Prouty, PharmD Medically reviewed by Erika Prouty, PharmD Erika Prouty, PharmD, is a professional community pharmacist that specializes in blood cholesterol readings, blood pressure readings, and medication therapy management. learn more Fact checked by Richard Scherr Fact checked by Richard Scherr Rich Scherr is an updates strategist and fact checker for Dotdash Meredith brands, including Health and Verywell. He is a seasoned financial and technology journalist who served as editor-in-chief of the Potomac Tech Wire for nearly two decades, and is a regular contributor to the sports pages of The Baltimore Sun. He has also been a news editor for America Online and has contributed to the Associated Press and The Washington Post. health's fact checking process In This Article View All In This Article Our Top Picks Reviews What Are Electrolytes? A Note About Supplements More Electrolyte Drinks To Consider Should I Take Electrolytes? Are Too Many Electrolytes Bad For You? Our Supplement Testing and Review Process The Experts Ingredients: What to Pay Attention To How Much Electrolytes Should I Drink? Who We Are Health / Jessica Juliao Electrolyte drinks are designed to keep everyone hydrated—not just athletes. They usually contain important electrolytes like sodium, chloride, and potassium. These can help maintain the body's fluid balance and can help rehydrate the body more efficiently, explains Lexi Moriarty, MS, RDN, CSSD. Electrolyte drinks are especially useful before, during, or after exercise to replace electrolytes lost through sweat and accelerate rehydration. They can also help you stay hydrated if you're dealing with issues like diarrhea or vomiting or in situations when you might be at risk of dehydration, such as in hot weather, after drinking too much alcohol, or while traveling. Some new research also suggests that stress may lead to lower levels of certain nutrients, including electrolytes. To find the best electrolyte drinks, we interviewed experts, tested 23 products in our NYC-based lab, and evaluated them for taste, texture, smell, aftertaste, and overall value. Our nutrition editor, a registered dietitian, also rated these for nutrition quality and differentiated which drinks are best for exercise or non-exercise. The 50+ Best Prime Day Health & Fitness Deals: Apple Watch, Walking Pads, & More Up to 75% Off What Are Electrolytes? Electrolytes are minerals that help keep your body's fluids in balance, prevent dehydration, and regulate important functions like muscle contractions and nerve signals. Sodium and potassium are the most well-known electrolytes because they help control fluid levels, but there are five other important electrolytes—magnesium, chloride, phosphorus, calcium, and bicarbonate. Each of these minerals has unique roles in the body, and too much or too little of any of them can lead to or be a sign of health concerns. Electrolytes can be found naturally in food—fruits, vegetables, dairy products, nuts, and seeds are all good sources—but electrolyte supplements can help boost your intake, particularly when you have increased fluid loss or are dehydrated. Editor's Take I use electrolytes daily and have noticed a big difference in my hydration levels (in hot weather, I'm a heavy sweater). One of the advantages of being a registered dietitian and senior nutrition editor of Health is that I can sample many different products, including electrolytes. My favorite one for everyday use is our Best for Non-Exercise pick, Ultima Replenisher. It contains a relatively lower concentration of electrolytes that allows me to use it multiple times a day. Everyone's electrolyte needs differ. The amount you require can vary based on your exercise routine, climate, age, and health. Pay attention to added ingredients, artificial colors, sweeteners, and other additives. Take note of sodium counts; some electrolytes are geared toward endurance athletes and contain a very high amount of sodium. I'm also fond of our Best Overall pick, Cure Hydrating Electrolyte Mix, which comes in multiple flavors, and Buoy Electrolyte Drops, our Best Unflavored pick, which is easy to add to any drink. -Amy Fischer, MS, RD, CDN, senior nutrition editor Health.com A Note About Supplements Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Our team of medical experts review supplements according to our rigorous dietary supplement methodology. We also had a registered dietitian review this page for its scientific accuracy. Please always speak with a healthcare provider to discuss any supplements you plan on taking. Our Top Picks Best Overall: Cure Hydrating Electrolyte Mix at Amazon $14 Jump to Review Best Unflavored: Buoy Electrolyte Drops at Amazon $39 Jump to Review Best For Travel: DripDrop Electrolyte Powder Packets at Amazon $36 Jump to Review Best for Immune Support: ROAR Complete Hydration Powder Plus at Amazon $45 Jump to Review Best with Antioxidants: Kaged Hydra Charge at Amazon $35 Jump to Review Best Tablet: NOW Sports Effervescent Effer-Hydrate at Amazon $7 Jump to Review Best Subtle Flavor: Nectar Daily Hydration at Amazon $30 Jump to Review Best Taste: Primal Harvest Primal Hydration at Amazon $45 Jump to Review Best for Exercise: Skratch Labs Sport Hydration Drink Mix at Amazon $22 Jump to Review Best with Caffeine: Tailwind Nutrition Endurance Fuel at Amazon $29 Jump to Review Best Overall Cure Hydrating Electrolyte Mix PHOTO: Amazon $14 at Amazon $14 at Target $18 at Walmart Why We Like It Cure Hydrating Electrolyte mix tops our list because it has great flavor, a good balance of electrolytes for a variety of uses, and comes in convenient single-serve packets, perfect for on-the-go. They taste like the flavor with just a little salt added, and when mixed with just eight ounces of water, it wasn’t too sweet or salty. It comes in eight flavors (we personally tried the lime), and each packet contains 240 mg of sodium and 300 mg of potassium. While this is more potassium than you need to support most workouts, it may be a helpful way to meet your total potassium needs if you’re not getting enough through diet. This can be especially helpful during travel when access to fresh fruits and vegetables is limited. They are also FSA/HSA approved (Flexible Spending Account/Health Savings Account), meaning you can pay for this with your FSA or HSA card. It’s Worth Noting It doesn’t completely dissolve in eight ounces of water, and there was a bit of a grainy texture and a slight aftertaste. This may be better mixed with more water. In addition, it’s sweetened with stevia and monk fruit, which some people may not prefer, but makes this a product with no added sugar. It’s lower in carbohydrates, so it’s probably not enough to rely on to renew muscle carbohydrates after exercise. Product Details: Form: Powder packetElectrolytes: Sodium, potassiumSodium per Serving: 240 mgCarbohydrates: 6 gramsAdded Sugar: 0 grams PHOTO: Health / Joy Kim PHOTO: Health / Joy Kim PHOTO: Health / Joy Kim Best Unflavored Buoy Electrolyte Drops PHOTO: Amazon $39 at Amazon $25 at Walmart $39 at IHerb Why We Like It Buoy Hydration Drops are our favorite unflavored way to get electrolytes. We could not detect any added flavor whether we mixed this in water or other flavored beverages like juice. Because it’s liquid, it mixed well with fluids and was completely undetectable. This product is also third-party tested, which isn’t common for electrolytes. With only 50 mg of sodium per serving, it’s a good option for non-exercising, where you don’t need to replace a significant amount of electrolytes. If needed, you could add more than one dose to your water to boost the electrolyte content. Since the electrolyte amount is low, this could be a good option if you want to test out an electrolyte and see how you like it. We also appreciate how small the bottles are because they’re easy to keep in a gym bag and are travel-friendly. It’s Worth Noting The amount of sodium provided per serving is not significant enough to support exercise or other needs to replace higher amounts of electrolytes, and the amount of other electrolytes provided per serving is negligible. These also contain additional nutrients, including trace minerals, B vitamins, and antioxidants. Product Details: Form: DropsElectrolytes: Sodium, potassium, chloride, magnesium, calciumSodium per Serving: 50 mgCarbohydrates: 0 gramsAdded Sugar: 0 grams PHOTO: Health / Joy Kim PHOTO: Health / Joy Kim Best For Travel DripDrop Electrolyte Powder Packets PHOTO: DripDrop $36 at Amazon $10 at Walgreens View on CVS Why We Like It DripDrop Electrolyte Powder Packets top our list for travel because they have a good balance of electrolytes and carbohydrates, making them versatile. They also come in convenient single-serve packets. They not only scored full points for taste but also mixed incredibly well with water, creating a completely smooth beverage within seconds of mixing (no shaker bottle required). With 330 mg of sodium and 185 mg of potassium, these packets are highly concentrated with electrolytes and will help you meet the International Society for Sports Nutrition’s (ISSN) recommendations of 300 to 600 mg of sodium per hour of exercise. It also contains nine grams of carbohydrates, which the American College of Sports Medicine (ACSM) recommends can help increase sodium absorption and hydration.If you exercise for a longer period of time (greater than one hour), you may need additional carbohydrates and electrolytes. We loved the watermelon flavor, which was reminiscent of a watermelon Jolly Rancher. It tasted so good that we actually wanted to keep drinking it, which isn’t always the case with electrolyte drinks. They’re available in nine flavors ranging from citrus fruits to berries and tropical flavors. It’s Worth Noting We found these packets to be very sweet, which is likely due to the combination of sucralose and sugar, so we recommend diluting them with more water. Also, emerging research shows that high sucralose intake may have negative health impacts. Our tester, who has a very sensitive stomach, did note a little stomach upset after she drank this, so we recommend testing it out before you travel to make sure it sits well with you. Product Details: Form: Powder packetElectrolytes: Sodium, potassium, magnesiumSodium per Serving: 330 mgCarbohydrates: 9 gramsAdded Sugar: 7 grams PHOTO: Health / Joy Kim PHOTO: Health / Joy Kim Best for Immune Support ROAR Complete Hydration Powder Plus $45 at Amazon Why We Like It Whether you are fighting a cold, traveling, or just seeking an immune support boost, we recommend ROAR Complete Hydration Powder Plus. It contains 1000 mg of vitamin C (1100% Daily Value) and 11 mg of zinc (100% DV), two key nutrients to support your immune system. It also contains 110 mg of sodium and a small amount of potassium to help with hydration. In addition to immune-supporting nutrients, it contains 100% DV of several B vitamins, including niacin, B4, B12, and pantothenic acid, which can help support energy production. It also contains antioxidants from vitamin C and green tea polyphenols. Our nutrition editors love the taste of both the Berry Lemonade and Strawberry Watermelon flavors and note that they mix well with water and have a smooth texture. It's sweetened with stevia, monk fruit, and a small amount of cane sugar (1 g of added sugar per serving), with no artificial flavors or colorings. It's Worth Noting If you take a multivitamin with vitamin C, B vitamins, and zinc, be mindful of not exceeding the Tolerable Upper Intake Level (UL) of any of these nutrients. Also, it contains a relatively small amount of sodium and is not a significant source of other electrolytes, so if you are experiencing excess fluid loss, this may not be the best pick. Product Details: Form: PowderElectrolytes: Sodium, potassiumSodium per Serving: 110 mgCarbohydrates: 5 gramAdded Sugar: 1 gram Best with Antioxidants Kaged Hydra Charge PHOTO: Amazon $35 at Amazon View on Vitamin Shoppe View on Vitacost Why We Like It Kaged Hydra Charge combines electrolytes and antioxidants in one. In addition to 115 mg of sodium and 107 mg of potassium per serving, it also contains a small amount of magnesium, calcium, and phosphorus, along with an extensive antioxidant blend from 29 different fruits and vegetables. Antioxidants can protect cells from free radicals, which are byproducts of energy production and can form from exercise, pollution, and more. This electrolyte powder also includes taurine, an amino acid that some research shows can improve performance with high-intensity exercise and decrease muscle fatigue. However, more research is needed. We love the pink lemonade flavor—it tastes exactly as you’d expect a glass of pink lemonade too and leaves no unpleasant aftertaste. And if pink lemonade isn’t your flavor of choice, there are seven other flavors to choose from. It’s thirst-quenching, and we found it to be very hydrating on and after a run. It’s recommended you mix the powder with 10 to 14 ounces of water, and we found that it dissolves easily in 10 ounces with no grainy texture. It’s Worth Noting While it contains ingredients to support muscle recovery, it is relatively low in sodium and only has 1 gram of carbohydrates, so it may not adequately replenish you after a workout on its own. It’s sweetened with stevia but also contains the artificial sweetener sucralose. The antioxidant blend contains ingredients, such as coffee and green tea extract, garlic, and turmeric, that could interact with certain medications; always check with your healthcare provider before taking this if you are taking any medications. Product Details: Form: PowderElectrolytes: Sodium, potassium, phosphorus, magnesium, calciumSodium per Serving: 115 mgCarbohydrates: 1 gramAdded Sugar: 0 grams PHOTO: Health / Joy Kim PHOTO: Health / Joy Kim Best Tablet NOW Sports Effervescent Effer-Hydrate PHOTO: Amazon $7 $6 at Amazon View on Nowfoods.com $6 at IHerb Why We Like It For a simple, effective, and tasty electrolyte tablet, we recommend NOW Sports Nutrition Effervescent Effer-Hydrate. It has a nice balance of sweet and sour flavor, with no overpowering sweetness that can come with some sports drinks or powders. We also like the slight effervescent taste and texture, which stands out from other options on the market. The tablets take a little longer to dissolve in water (around one minute) than some powders, but they dissolve fully without needing to shake or stir. With 360 mg of sodium, it offers more sodium than many of the powders on this list, making it a good option for endurance athletes or anyone working out in a hot climate where they may lose a lot of sodium through sweat. It’s Worth Noting It’s sweetened with stevia, and the smell was much stronger than the taste. While the sodium level is a good option for endurance exercise, note that you may need to pair it with another carbohydrate source after exercise. Product Details: Form: TabletElectrolytes: Sodium, potassium, calcium, magnesiumSodium per Serving: 360 mgCarbohydrates: 1 gramsAdded Sugar: 0 grams PHOTO: Health / Joy Kim PHOTO: Health / Joy Kim Best Subtle Flavor Nectar Daily Hydration PHOTO: Nectar $30 $26 at Amazon View on Drinknectar.co Why We Like It For those who like or can only stomach just a hint of flavor, we recommend Nectar Daily Hydration. The pomegranate cherry flavor had just enough tartness to hide any salt, but it’s not overpowering or too sweet, which can be appealing during a workout. It also didn’t have any significant smell, so if powerful smells are off-putting to you, this may be a great option. Nectar was developed with natural ingredients and is flavored with organic fruits instead of artificial flavors. With a blend of sodium, potassium, magnesium, chloride, and calcium, Nectar Daily Hydration provides a variety of electrolytes. The combination of a variety of electrolytes and subtle flavor makes this a good option if you are experiencing digestive issues. Each serving has 100 mg of sodium (4% DV), 15% DV of magnesium, and 6% DV of calcium, potassium, and chloride. It’s Worth Noting It’s sweetened with stevia and doesn’t have enough sodium per serving to support most prolonged ultra-sweaty exercise sessions. This option is best for no-to-light exercise or if you just need a boost in hydration after a night out. We also found that there were a few remaining clumps of powder after shaking the drink. Product Details: Form: Powder packetElectrolytes: Sodium, potassium, magnesium, calcium, chlorideSodium per Serving: 100 mgCarbohydrates: 0 gramsAdded Sugar: 0 grams Third-Party Tested: No PHOTO: Health / Joy Kim PHOTO: Health / Joy Kim PHOTO: Health / Joy Kim Best Taste Primal Harvest Primal Hydration PHOTO: Amazon $45 $41 at Amazon View on Primalharvest.com $22 at REI Why We Like It Primal Harvest’s Primal Hydration is the perfect blend of sweet, sour, and salty. The berry lemon flavor reminded us of strawberry lemonade, and much to our surprise, there was no aftertaste. We also like that it dissolves easily in water with no residue. The high sodium content of these packets (400 mg) makes them a good option for anyone who loses a lot of salt in sweat generally or from longer workouts, high-intensity workouts or workouts under the sun. According to Katie Schimmelpfenning, RD, Founder of Eat Swim Win, you’ll know you lose a lot of salt if you finish a workout with a crust of salt on your skin or shirt. These packets also contain vitamin C and several B vitamins, which won’t necessarily help with hydration but could help you meet your total vitamin needs if you don’t get enough through diet. Vitamin C is another antioxidant that is protective against free radicals, while B vitamins support energy production, among other things. It’s Worth Noting These packets are higher in sodium and may be too much for some people. Also, if you are taking a multivitamin with vitamin C and B vitamins, you may want to avoid this pick since the amounts per serving in this electrolyte drink are beyond the daily needs of most people. Product Details: Form: Powder PacketElectrolytes: Sodium, potassium, calcium, magnesiumSodium per Serving: 400 mgCarbohydrates: 2 gramsAdded Sugar: 0 grams PHOTO: Health / Joy Kim PHOTO: Health / Joy Kim Best for Exercise Skratch Labs Sport Hydration Drink Mix PHOTO: Amazon $22 at Amazon $22 at REI View on Skratchlabs.com Why We Like It We love Skratch Labs Sport Hydration Drink Mix for exercise because it contains an adequate amount of sodium (400 mg) to support anything you lose in and 20 grams of carbohydrates to fuel your workout. While many of the other options we picked are significantly lower in calories, this electrolyte drink's 80 calories are well worth it. Carbohydrates are the optimal energy source for exercise, meaning this option can provide more energy without feeling full before a workout. We appreciated the subtle taste with little-to-no aftertaste. It comes in seven flavors and is available in bulk bags or single-serve packs, which would be convenient for travel or if you’re often on the go. If you aren’t a fan of the stevia used in many of the other picks, Scratch Labs uses cane sugar and dextrose as sweeteners. It’s Worth Noting Even after stirring for 30 seconds, there was some undissolved powder at the bottom of the glass. Note that while the carbohydrates from added sugar (19 grams) are great for exercise, it may not be the best choice if you are watching your sugar intake or not exercising. Product Details: Form: Powder PacketElectrolytes: Sodium, potassium, calcium, magnesiumSodium per Serving: 400 mgCarbohydrates: 20 gramsAdded Sugar: 19 grams PHOTO: Health / Joy Kim PHOTO: Health / Joy Kim Best with Caffeine Tailwind Nutrition Endurance Fuel PHOTO: Amazon $29 at Amazon $40 at REI View on Tailwindnutrition.com Why We Like It If you want a little caffeine boost with your electrolytes before or during your workout, Tailwind Nutrition Caffeinated Endurance Fuel is a good option. Caffeine has been shown to improve exercise performance, particularly speed, when consumed before exercise. With 35 milligrams of caffeine per serving—about the amount in a cup of green tea—it won’t give you a big buzz but may make your workout feel a tad easier. In addition to caffeine and electrolytes, it has 25 grams of carbohydrates per serving, which will help fuel your workout and replace energy used during exercise, which is especially important for those exercising for more than an hour. This combination of carbohydrates and caffeine can be a good choice for endurance athletes. We loved the taste of this drink—not too sweet or salty—and the way it mixed well with water, leaving the texture very smooth. Because it comes in bulk bags, you can also adjust the serving size to fit your individual workout needs, adding more or less. The bulk bag might not be a good option if you take this on the go, but Tailwind’s product is also available in single-serve packets. It’s Worth Noting This drink had a slight aftertaste that lingered for a bit, but it wasn’t overly unpleasant. With 25 grams of carbohydrates from dextrose and cane sugar, this product is really geared towards athletes and those engaging in intense exercise. This would not be a good pick for just an everyday hydration boost. Product Details: Form: PowderElectrolytes: Sodium, potassium, calcium, magnesiumSodium per Serving: 310 mgCarbohydrates: 25 gramsAdded Sugar: 25 grams PHOTO: Health / Joy Kim PHOTO: Health / Joy Kim Best for Non-Exercise Ultima Replenisher Electrolyte Hydration Powder PHOTO: Amazon $45 at Amazon View on Swansonvitamins.com View on Ultimareplenisher.com Why We Like It If you want to increase your electrolyte intake throughout the day, Ultima Replenisher Electrolyte Hydration Powder is a good option. But with only 55 milligrams of sodium, this is a better option for rest days or light exercise days rather than to support high-sweat workouts. The blend of sodium, potassium, calcium, magnesium, phosphorus, and chloride gives you a variety of electrolytes, including 25 percent of your daily magnesium needs. Since it's estimated that nearly half of American adults don’t get enough magnesium through diet, this may be helpful to meet your magnesium needs. When we tried this out in the lab, we found that it mixes easily with water, leaving little residue, and we enjoyed the peach Bellini flavor. It wasn’t too sweet or salty, though it was definitely a more diluted flavor than the cocktail. It’s Worth Noting This mix did have a slight aftertaste, and it’s sweetened with stevia, which some people may dislike the taste of although our testers didn't mind. In addition, it contains magnesium citrate, which can act as a laxative. However, the amount per serving of this drink isn’t enough for that effect, but keep this in mind if you are taking other magnesium supplements. Product Details: Electrolytes: Sodium, potassium, calcium, magnesium, phosphorus, chlorideSodium per Serving: 55 mgCarbohydrates: 25 gramsAdded Sugar: 25 grams PHOTO: Health / Joy Kim PHOTO: Health / Joy Kim Best for Athletes Thorne Research Catalyte PHOTO: Amazon $29 at Amazon $29 at IHerb $28 at Thorne.com Why We Like It Thorne’s Catylate not only provides the electrolytes you need to support your workout but also provides additional nutrients, including Vitamin C, B vitamins, and zinc. Zinc plays a role in creating DNA, building proteins, healing damaged tissue, and supporting our immune system. This powder contains 485 milligrams of sodium per scoop, making it a good option for those who sweat a lot and for longer workouts in the heat. However, it contains very little carbohydrates, so you would need another source of carbs to fuel your workout. Because it’s NSF Certified for Sport, it’s a great option for any competitive athletes because it’s been tested to ensure it doesn’t contain any harmful contaminants or ingredients banned by sport. This is one of the few electrolyte drinks that have been third-party tested. It’s Worth Noting This mix scored a little lower on flavor than some of the others on our list, as we found the lime flavor to be overpowering and the taste to be a little artificial. But the aftertaste faded relatively quickly. Product Details: Electrolytes: Sodium, potassium, calcium, magnesium, chlorideSodium per Serving: 485 mgCarbohydrates: 5 gramsAdded Sugar: 0 grams PHOTO: Health / Joy Kim PHOTO: Health / Joy Kim More Electrolyte Drinks To Consider We tested the top electrolytes in our NYC-based testing lab, and while the following are popular choices, not all of them earned a spot on our final list, although they may be good choices for many people: Just Ingredients Electrolytes: Our nutrition editors love the simple ingredients in these electrolyte powders, containing organic coconut water and fruit extracts. With 105 mg of sodium per serving and small amounts of calcium, potassium, magnesium, and chloride, this is a good choice for everyday hydration. It's sweetened with stevia and monk fruit and contains no added sugar. LMNT: With 1,000 mg of sodium per serving, this may be a good option for someone who has high sodium needs (high-intensity exercise for an hour or in high heat), but some may find the salty taste to be overpowering and difficult to drink. It also doesn't contain any carbohydrates, which helps replenish energy stores and accelerate rehydration after exercise. Liquid IV Hydration Multiplier: With 500 mg of sodium, 370 mg of potassium, and 11 g of sugar, this is a good option after a workout, but we didn’t love the taste; it left a very salty aftertaste in our mouth. IQMIX Electrolyte Packets: If you are looking to incorporate adaptogens into your electrolyte drink, this powder contains lion's mane, a functional mushroom that may provide health benefits, including cognitive support. It will also boost your hydration with 500 mg of sodium, 450 mg of potassium, and 65 mg of magnesium. It is sweetened with stevia, with no added sugars. Gatorade Gatorlyte Rapid Rehydration Electrolyte Beverage: This ready-to-drink electrolyte drink has a mix of electrolytes and carbohydrates, making it a good choice for exercise. However, we thought it had a strong, unpleasant, salty aftertaste. It also contains red dye 40, an artificial coloring some may want to avoid. Should I Take Electrolytes? Most people can benefit from electrolyte drinks with low to moderate amounts of sodium and other electrolytes to help boost hydration and replete mineral stores. The following groups of people may benefit from electrolyte drinks with higher amounts of electrolytes and carbohydrates: People Who Exercise: For longer than 60 to 90 minutes In high heat temperaturesSweat a lot during a workout, especially if you notice a salt layer on your skin or clothes after you’re finishedEat a limited diet and don’t get adequate electrolytes from foodThose with diarrhea or vomiting: Electrolyte drinks are helpful for replenishing fluid losses, especially from digestive issues such as diarrhea and vomiting. Drinks with some carbohydrates can help you get some energy in if you can't stomach eating whole foods. Are Too Many Electrolytes Bad For You? The kidneys do a good job of maintaining adequate fluid and electrolyte levels in healthy people. If you consume more electrolytes than your body needs, your kidneys will filter them out to be excreted through urine. However, consistently overloading your body with electrolytes can cause stress to your organs and disrupt normal electrolyte and fluid balance. For example, too much sodium, without enough fluid, can lead to something called hypernatremia (high sodium), which can increase blood pressure, and too much potassium can cause an irregular heartbeat, explains Trejo, MS, RDN, NASM-CPT. The amount of electrolytes found in commercial electrolyte drinks and supplements is unlikely to cause harm and is safe for most people (if taken as directed). Those with kidney disease, heart disease, or conditions affecting fluid balance should be cautious and speak to their healthcare provider first. Our Supplement Testing and Review Process Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by independent, third-party certifiers such as USP, NSF, or ConsumerLab.com. It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology for choosing the supplements we recommend and provides more details on what we specifically look for in supplements. We tested 23 products in The Lab and rated each product for flavor, texture, aftertaste, smell, and value. Eleven of the 23 products scored high enough overall to meet our criteria to top our list. Taste: We rated for overall flavor and noted any overpowering salt taste. Some products lost points here for tasting too salty, too sweet, or for having a strong artificial flavor.Texture: Some products mixed perfectly and easily with water, while others left sediment at the bottom or became grainy when mixed. We rated products on dissolvability and how long it took to dissolve. Aftertaste: We noted any aftertaste, whether unpleasant or how long it lingered. Those with strong unpleasant aftertastes scored lower than those that either had no aftertaste or were faint and dissolved quickly. Smell: We noted any strong or off putting smells, or if it smelled differently than we expected based on flavor. Value: Each tester noted whether or not they felt the product they tested was worth the cost, was a good deal, or was too expensive. This is highly subjective, and what may feel expensive to one person may not be to another, especially if the attributes fit their needs.Nutrition: Our nutrition editors analyzed each product based on its quality of ingredients, amount of electrolytes (particularly sodium, potassium, and magnesium), and other nutrients added. Each product was rated based on its intended use, such as for exercise or non-exercise. The Experts We interviewed three registered dietitians who work with athletes and specialize in sports nutrition to help us understand who can benefit from electrolyte drinks, what to look for, and how and when to consume them. Katie Schimmelpfenning, RD: Founder of Eat Swim Win, and former Division 1 athlete. Lexi Moriarty, MS, RDN, CSSD, a Certified Sports Dietitian and owner of Fueled + Balanced Nutrition. Amber Trejo, MS, RDN, NASM-CPT, a Registered Dietitian with a master’s degree in Nutrition in Human Performance and a Certified Personal Trainer through the National Academy of Sports Medicine. Shushy Rita Setrakian, MS, RDN, a Registered Dietitian and one of our nutrition and supplement commerce editors. Shushy is passionate about converting nutrition science into meaningful dietary recommendations for her clients. She has an eye for spotting the latest nutrition trends, research and breaking down what that can mean for your supplement and food choices. Ingredients: What to Pay Attention To It is essential to carefully read a supplement's ingredient list and nutrition facts panel to determine which ingredients are included and how much of each ingredient is included relative to its recommended daily value. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking. Electrolyte drinks vary in the type and amount of electrolytes they contain and can have added ingredients like sugar, alternative sweeteners, and vitamins and minerals. In general, you want to look for ones that contain at least both sodium and potassium without unnecessary additives and artificial ingredients. View more ingredients to pay attention to here. Some electrolyte drinks include additional ingredients that may or may not be helpful for you. Ingredients to consider include: Sodium: the amount of sodium you need in an electrolyte drink will vary depending on your individual needs. Athletes, especially endurance athletes, will need more sodium (300 mg+) during exercise to replace sodium lost in sweat. Less active people will want to choose a product that's lower in sodium so you don’t get too much sodium. Sugar/Carbohydrates: During exercise longer than 60 minutes, it’s helpful to consume 30 to 60 grams of carbohydrates to replace glycogen stores and fuel your workout, explains Moriarty. Electrolyte solutions with glucose (sugar) also help the body hold onto more water, accelerating rehydration, which can be helpful after exercise. However, outside of prolonged exercise, sugar in drinks is not necessary and can lead to getting too much sugar in your diet. Alternative sweeteners: If the drink is not sweetened with sugar, it is likely sweetened with an alternative sweetener such as stevia. The FDA generally recognizes these as safe, but they may not suit everyone’s taste preferences.In general, plant-based alternative sweeteners (like stevia and monk fruit) appear to be better choices than artificial sweeteners like sucralose, aspartame, or sugar alcohols. Vitamins and other minerals: Some electrolyte solutions also contain other nutrients. This may help close any nutrient gaps that you don’t get through diet or help you meet higher nutrient needs. However, too much is not always a good thing when it comes to vitamins and minerals, so if you are taking other supplements (like a multivitamin) make sure you don't exceed the Tolerable Upper Intake Level (UL) for any nutrient. Antioxidants: Some electrolyte drinks add antioxidants, which may help to reduce inflammation and support muscle recovery. However, some antioxidant ingredients can interfere with certain medications, so be sure to check with your healthcare provider if you are taking medications. How Much Electrolytes Should I Drink? For Exercise: Since electrolytes are lost in sweat, the exact amount you need will depend on how much you sweat, and that may vary by season and type of exercise. Sodium chloride (salt) is the most important electrolyte to replace during exercise, as it’s the electrolyte that is lost the most in sweat (some potassium and magnesium are lost through sweat as well). Sodium also helps the body hold onto more water to rehydrate you faster. The International Society for Sports Nutrition recommends consuming between 300 and 600 milligrams of sodium per hour of exercise. If you want to estimate your sweat rate and electrolyte loss, Schimmelpfenning recommends a sweat rate tester like the Gatorade Gx sweat patch. She also recommends paying attention to how much salt crust is on your shirt and skin after exercise to help determine if you’re a salty sweater or not. She recommends that most people drink electrolyte drinks that contain at least 150-180 mg of sodium and 60-75 mg of potassium per 8 fluid ounces after exercise. For Everyday Use: Outside of exercise or excess fluid loss due to illness, you'll want to pick an electrolyte supplement with more moderate amounts of sodium (<300 mg). You also may not benefit from high amounts of carbohydrates as added sugar because you don't necessarily need quick-releasing carbohydrates for active energy. However, small amounts of sugar (~5g or less) can help with rehydration and won't significantly contribute to your daily added sugar intake unless you are consuming multiple servings per day. Who We Are Sarah Anzlovar, MS, RDN, LDN is a registered dietitian, certified intuitive eating counselor, certified spin instructor, runner, and triathlete. Her experience and expertise has been featured in Verywell, EatingWell, Healthline, and more. In her private practice, she works with many active people including endurance athletes to support fueling and recovery. Was this page helpful? Thanks for your feedback! Tell us why! 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