Which Electrolyte Supplement is Best?
Before we get into the nitty gritty about electrolyte supplements, let’s go over why electrolytes are SO important for your body.
What are electrolytes and why do you need them?
Electrolytes are minerals that come from food and fluids and are crucial for the body to:
Balance water levels
Move nutrients into cells
Remove waste products
Allow nerves to send signals
Allow muscles to relax and contract
Maintain brain and heart functioning
Significant electrolytes are sodium, potassium, chloride, magnesium, calcium, phosphate and zinc. Sometimes these electrolytes become imbalanced, which is where electrolyte supplements come into play.
What causes an imbalance?
An electrolyte imbalance occurs when electrolyte levels become too high or too low, which can cause side effects to your body.
Common side effects include but are not limited to- headache, weakness, dizziness, nausea, cramps, dry mouth, and/or thirst. These side effects will vary person to person, also depending on how severe the imbalance is.
Common reasons for electrolyte imbalances:
Vomiting
Diarrhea
Not drinking enough fluids/dehydration
Not eating enough
Excessive sweating
Intensive exercise or if workout exceeds an hour, especially in the heat
Certain medications, such as laxatives and diuretics
Liver or kidney problems
Electrolyte supplements can be helpful when your levels are mildly low to help rebalance them. If you have a severe imbalance or symptoms of one, consult with your dietitian or doctor for more direction.
Some of the most common electrolyte supplements seen in HSH are Liquid I.V., Hydrant, LMNT, Nuun, Waterboy, Cure and Gatorade. So which brand is best for you? Just like dietary recommendations, there is not one that is best for everyone! Everyone’s needs and preferences are different.
To keep in mind- Dietary Guidelines recommend for the general healthy population:
~ 2,300mg of Sodium per day
~2,600mg of Potassium per day
~3.1g of Chloride per day
~320mg of Magnesium per day
~1,200mg of Calcium per day
~700mg of Phosphate per day
~8mg of Zinc per day
Let’s get into it!
Liquid I.V.- Utilizes Cellular Transport Technology (CTT) in their products which is meant to increase the absorption of water and other key ingredients into your body. CTT consists of sodium, potassium, glucose (energy), water and other micronutrients. Liquid I.V. offers single serve packets in 5 in many different flavors for their 5 categories: hydration, energy, immune support, sleep, and probiotic kombucha. Liquid I.V. is also gluten free, dairy free, soy free and all products are made with natural ingredients. PS our team does have a code for Liquid IV use code: HSH.RD at checkout to save on shipping and 15% off total!
Probiotic Kombucha- contains vitamins C, B12, and B6, and powdered probiotic kombucha. (510mg of sodium, 380mg of potassium) - This may be for you if you need support for digestive health, wellness, and the immune system while being hydration focused.
Hydration- contains vitamins B3, B5, B6, B12, C and has 3x the electrolytes of sports drinks. (500mg of sodium, 370mg of potassium) - This may be for you if you are looking to improve hydration, especially post a sweaty workout or hot day, which can also improve performance and energy levels.
Energy- contains 100 mg of natural caffeine, energy extract (organic and natural source of caffeine), coffee fruit extract (supports mental functions such as memory and alertness), and L-Theanine (an amino acid that supports brain function, mental clarity, and focus for a cognitive boost). (380mg of sodium, 290mg of potassium) - This may be for you if you want to improve your focus, performance, energy levels, and mood.
Sleep- contains Melatonin (a hormone naturally produced in the body that helps to regulate sleep and wake cycles), L-Theanine (an amino acid that helps calm the mind and promotes relaxation), and Valerian root (herb to help you fall asleep faster). (380mg of sodium, 195mg of potassium) - This may be for you if you need to be able to regulate emotions, have a better night of sleep, and wake up feeling refreshed.
Immune support- contains 5x the daily value of Vitamin C, combined with Zinc and BetaVia (algae fermentate beta glucan that helps to strengthen the immune system). (500mg of sodium, 370mg of potassium, 10.5mg of zinc) - This may be for you if you are looking to improve your wellness, recovery, physical health, and vitality.
Hydrant- Promotes their fast-acting hydration product that is based on the World Health Organization’s guidelines for Oral Rehydration Solutions (ORS). Their products consist of potassium, magnesium, zinc, other balanced electrolytes, no stevia, no artificial sweeteners, and no synthetic colors. They also add in additional benefits, nutrients, and functional ingredients to tailor to hydrating, energy, immunity, or sleep. Hydrant offers multiple flavors in single serve packets, bulk tubs of the powder, and booster capsules that can be added to your hydrant drink to double the benefits.
Hydrate packets- contain a mix of electrolytes and real fruit juice powder (260mg of sodium, 200mg of potassium, 30 mg of magnesium, 2mg of zinc) - This may be for you if you are looking to improve hydration, which can also improve performance and energy levels. If you get very sweaty during exercise, Liquid IV or LMNT may be better as they have more sodium, which is lost through sweat.
Immunity tubs- contains Vitamin B12, B6, C, D, potassium, zinc, real fruit juice powder, and cane sugar, as well as the original ingredients. (75mg of calcium, 50mg of magnesium, 10mg of zinc, 260mg of sodium, 217mg of potassium) - This may be for you if you are looking to improve your wellness, recovery, physical health, and vitality.
Energy packets- contain 100 mg of caffeine from green tea, 900 mg of L-theanine (260mg of sodium, 200mg of potassium, 30 mg of magnesium, 2mg of zinc) - This may be for you if you want to improve your focus, performance, energy levels, and mood.
Sleep packets- contains magnesium, L-theanine, GABA (amino acid-promotes quality sleep), chamomile (promotes relaxation and restful sleep), and melatonin (a hormone naturally produced in the body that helps to regulate sleep and wake cycles), (200mg of magnesium, 130mg of sodium, 100mg of potassium, 1mg of zinc) - This may be for you if you need to be able to regulate emotions, have a better night of sleep, wake up feeling refreshed, and balance hormones needed for sleep.
LMNT- Promotes their electrolyte product to be used in the morning, 30 minutes before a workout or high-intensity activity, or when mental clarity needs more attention. LMNT’s product contacts 2-3x the amount of salt recommended by the government, claiming that it leads to better health outcomes. LMNT is vegan and gluten free, comes in a variety of flavors and offers single serve packets. Each packet includes 1000 mg of sodium, 200 mg of potassium, and 60 mg of magnesium; stevia leaf extract and natural flavors are also added. This may be for you if you are an athlete who trains intensely and multiple times a week because of the high sodium in LMNT.
Nuun- Promotes hydration, rejuvenation, and energy in all of their products, while being vegan and gluten free. Nuun primarily offers electrolyte tablets that dissolve in water, 2 products that come in a bulk tub and one product that comes in single serve packets. Nuun has numerous natural flavors and products to focus on including sport, seasonal immunity, daily use, immunity, vitamins, rest, energy, instant, endurance, and recovery.
Seasonal immunity and regular immunity- contain botanicals, electrolytes, and vitamin A & C (100mg of sodium, 150mg of potassium) - This may be for you if you are looking to improve your wellness, recovery, physical health, and vitality.
Sport- contains electrolytes (300mg of sodium, 150mg of potassium) - This may be for you if you participate in intense exercise.
Daily- contains electrolytes (200mg of sodium, 125mg of potassium, 20mg of magnesium) - This may be for you if you are looking to improve hydration, which can also improve performance and energy levels.
Vitamins- contains vitamins, minerals, and electrolytes (100mg of sodium, 150mg of potassium) - This may be for you if you want to increase your vitamin/mineral consumption.
Rest- contains magnesium, potassium, and tart-cherry (300mg of magnesium) - This may be for you to support relaxation and recovery.
Energy- contains 80 mg of caffeine from green tea, 20 mg of Panax Ginseng (herbal remedy) and vitamin B12 and B6 (100mg of sodium, 200mg of potassium) - This may be for you if you want to improve your focus, performance, energy levels, and mood.
Instant (single serve packet)- contains electrolytes, minerals, and vitamins (520mg of sodium, 385mg of potassium, 250mg of chloride) - This may be for you if you need instant hydration.
Endurance (bulk tub)- contains carbohydrates and electrolytes (380mg of sodium, 200mg of potassium, 20mg of magnesium) - This may be for you if you need fast hydration and want to maintain fluid balance.
Recover (bulk tub)- contains electrolytes, L-glutamine (for recovery), BCAAs (branch chain amino acids for fast acting muscle repair, and carbohydrates (154mg of chloride, 250mg of sodium, 500mg of potassium) - This may be for you if you need fast-acting muscle repair and fast hydration.
Waterboy- Markets for hangovers and athletic recovery, while both promote electrolyte hydration. Waterboy comes in single serve packets with a variety of flavors and is gluten free and dairy free.
Sports Recovery- contains electrolytes, no added sugar, low calories, vitamin B12 and C, and L-glutamine for recovery. (1,899mg of electrolytes (including 500 mg of sodium)) - This may be for you to take before, during or after participating in intense exercise.
Weekend recovery- contains electrolytes, no added sugar, low calories, vitamin B12 and C, and ginger for nausea. (3,187mg of electrolytes (including 1,130mg of sodium)) - This may be for you before/after consuming alcohol to ensure you are replenishing your electrolytes.
Cure- Promotes products for hydration and energy. Cure comes in single serve packets or a bulk tub with a variety of flavors and are gluten free and vegan. Each of their products contains no added sugar, low calories, balanced with electrolytes, and plant-based ingredients. Cure recommends their product for before you start your day, a workout boost, afternoon haze, after the after-party, travel, and for temporary/chronic illness. They also are based on the World Health Organization’s guidelines for Oral Rehydration Solutions (ORS).
Hydration- contains electrolytes and other natural, plant-based ingredients. (240mg of sodium, 350mg of potassium) - This may be for you if you are looking to improve hydration, which can also improve performance and energy levels.
Energy- contains 55 mg of caffeine from black tea or matcha green tea mix and electrolytes. (80 mg of sodium, 300mg of potassium) - This may be for you if you want to improve your focus, performance, energy levels, and mood.
Gatorade- Promotes products aimed towards athletes that need to replace their electrolytes after they sweat, athletes that need energy for performance, and athletes that need protein for muscle rebuilding. Gatorade offers options for hydration, energy, protein, and other supplements. Products come in different forms and in numerous flavors. Gatorade products contain sodium and potassium electrolytes, but amounts vary among each product (drinks, snacks, packets, protein powders, etc.). These products may be for you if you participate in intense exercise, if you are feeling dehydrated, or if you need a boost in your immune system.
Hydration- offers pre-made drinks, pods that you can add drops into your drink, single serve packets and bulk tubs of electrolyte powder.
Energy- offers energy drinks, energy gel pouches (with or without caffeine), and energy chews.
Protein- offers protein shakes, single serve packets and bulk tubs of protein powder, protein bars, and drinks with added protein. *also offers plant based protein*
Supplements- offers exercise recovery powder, immune system powder, recovery and immune system gummies (separately or together), bulk tub of pre-workout, single serve packets and bulk tubs of protein powder for sleep, and single serve packets or bulk tub of amino acids (with or without caffeine).
As you can see, there are a ton of different electrolyte supplements to choose from, whether you are looking to focus on hydration, becoming more energized, getting better sleep, supporting your immune system, etc. Based on the information provided, pick the one that best suits you which may depend on what you are looking for, flavor options, serving styles, price, availability, or appeal. Each of these brands have different attributes that make them great, but you know your body best!
Resources:
Written by Emily Goldschmidt
Hi everyone, I’m Emily! I am a dietetic intern and in my last semester of grad school, studying nutrition! I love all things health and wellness, with a special passion for Intuitive Eating and helping others build on their relationship with food. I am happy you are here :)
Learn more about the HSH offerings here.
Discover the #morningglowmocktail, a delicious and sleep-enhancing drink featuring tart cherry juice, a natural source of melatonin. Learn how to make this easy mocktail and improve your sleep quality during #bettersleepmonth. #sponsored by Tart Cherry Industry. #ustartcherries