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When you exercise, your body sweats to keep your core temperature at a comfortable 100°F (37.8°C). Along with this sweating, you lose electrolytes, minerals that are essential for your body’s basic functions. That’s why it’s so important to drink plenty of fluids and replenish those lost electrolytes whenever you engage in vigorous exercise. Electrolyte powder can do just that, helping to restore and rebalance your sodium, potassium, chloride, magnesium, and calcium levels to their optimal levels.
In addition to keeping you hydrated, these products can help improve your physical endurance, improve muscle function and contraction, boost your energy at the cellular level, and aid in your post-workout recovery. Wondering which ones to buy before your next workout? Read on to discover the six best electrolyte powder brands, according to doctors.
Prices are current at the time of publication but are subject to change.
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- Sodium: 210 mg
- Potassium: 250 mg
- Calcium: 0 mg
- Magnesium: 50 mg
- Chloride: N / A
- Crabs: 0 g
- Total sugar: 0 g
- Flavors: Without taste
Powdered electrolyte products that balance sodium and potassium can help muscles function properly. This makes them “ideal for athletes and more active people,” according to Raj DasguptaMD, NCOA Medical Examiner and quadruple ABIM board certified physician specializing in internal medicine, pulmonology, critical care and sleep medicine.
“Powders that contain a balanced ratio of sodium and potassium can help regulate the amount of water in and around your cells. This can help combat mild to moderate dehydration and restore fluid balance while supporting your nerves and muscle function,” says Dasgupta.
He notes that this combination may also help keep blood pressure stable and relieve muscle cramps and nerve function.
Lyte Balance Electrolyte Drink Mix is a great sugar-free option that balances 210 mg of sodium with 250 mg of potassium for optimal effect.
- Sodium: 360 mg
- Potassium: 100 mg
- Calcium: 13 mg
- Magnesium: 25 mg
- Chloride: N / A
- Crabs: 1 g
- Total sugar: < 1 g
- Flavors: strawberry orange, mixed berries, lime, tropical punch
Chris MohrPhD, RD, fitness and nutrition consultant at Fortune Recommends Health, recommends NOW Sports Effer-Hydrate tablets, which offer 360 mg of sodium and 100 mg of potassium per serving.
Unlike other brands, which come in potentially messy loose powders, these effervescent drink tablets are convenient to use on the go, whether you’re hiking or working out at the gym.
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- Sodium: 300 mg
- Potassium: 150 mg
- Calcium: 50 mg
- Magnesium: 1500 mg
- Chloride: N / A
- Crabs: 3 g
- Total sugar: < 2 g
- Flavors: tropical mango, strawberry lemonade, lime
Mohr says that for those who don’t exercise regularly for more than 60 minutes, added sugar is probably not necessary, “depending on pre-exercise food choices or the workout itself.”
He says Better life that his “go-to” for shorter workouts is the Gainful Low Sweat formula, which provides 300 mg of sodium. However, since a person can lose up to 2000 mg per hour (the range is typically 300-2000 mg), he also uses and recommends the High-Sweat formula, which provides 400 mg of sodium.
“For longer tennis matches that can last up to three hours, I usually double the dose (800 mg and repeat every hour),” he shares.
- Sodium: 1000 mg
- Potassium: 200 mg
- Calcium: 0 mg
- Magnesium: 60 mg
- Chloride: N / A
- Crabs: 2 g
- Total sugar: 0 g
- Flavors: citrus, grapefruit, mango, chili, orange, raspberry, watermelon, unflavored
LMNT Sugar Free Electrolyte Drink Mix provides maximum sodium intake without added sugars. Mohr recommends this brand to anyone who regularly performs high-sweat workouts.
“It is recommended to use low-sugar powders to avoid the negative health effects associated with ingesting excessive amounts of sugar, such as blood sugar spikes,” adds Dasgupta. “Low-sugar options will allow you to stay hydrated without the extra calories and potential metabolic disruptions associated with high sugar consumption.”
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- Sodium: 485 mg
- Potassium: 96 mg
- Calcium: 80 mg
- Magnesium: 40 mg
- Chloride: 80 mg
- Crabs: 5 g
- Total sugar: < 1 g
- Flavors: lime
Thorne Catalyte Electrolyte Replenishment Supplement is designed to replenish all of the primary electrolytes your body loses through sweat: sodium, chloride, potassium, calcium and magnesium.
It also has the benefit of being low in sugar and containing no artificial sweeteners. It’s slightly higher in carbs than some other brands, but experts say that’s not necessarily a bad thing, depending on your exercise habits.
“For those exercising in a hot, humid environment for more than 60 minutes, it’s a good idea to add carbohydrates to your electrolyte product,” Mohr says.
He adds that prepared sports drinks such as Gatorade and Body Armour offer similar benefits since they provide both carbohydrates and sodium, among other electrolytes.
- Sodium: 200 mg
- Potassium: 300 mg
- Calcium: 100 mg
- Magnesium: 125 mg
- Chloride: 360 mg
- Crabs: 0 g
- Total sugar: 0 g
- Flavors: blackberry, cherry lemonade, fruit punch, mango, raspberry lemonade, strawberry
Dasgupta then recommends looking for electrolyte powders that contain magnesium and calcium. This option from Keto Vitals offers 100 mg of calcium and 125 mg of magnesium, in addition to 200 mg of sodium and 300 mg of potassium.
“The addition of magnesium and calcium in the powder supports your muscle function and bone health,” the doctor says, noting that magnesium helps prevent muscle cramps and calcium contributes to muscle contraction and overall bone strength.