Buzz
Electrolytes are flavorful, popular, and might help you feel better during strenuous workouts, particularly when it's hot. As I've mentioned before, they are often over-hyped—not everyone needs them all the time—but when you're pushing yourself in hot, sweaty conditions, having an electrolyte mix nearby can be beneficial. Here are some of my top choices that I've tested, along with tips for selecting the one that suits you best.
Electrolytes are minerals that dissolve in water, and some of them are crucial for our health—although we generally get all we need through our regular diet. However, if you're sweating heavily, you're losing sodium, making it logical to use an electrolyte drink to replace the loss.
Sodium is the key electrolyte here
Electrolytes include sodium, potassium, magnesium, chloride, and others. However, since health guidelines usually focus on limiting sodium, many health-conscious influencers and marketers tend to minimize its importance. They might suggest that bananas or coconut water are high in electrolytes, even though these are really good sources of potassium, not sodium.
Interestingly, there’s no definitive evidence that replacing a specific amount of sodium is absolutely necessary, so I can't provide precise recommendations on how much sodium you need. The National Athletic Trainers Association mentioned in a 2000 position statement that adding sodium to your drinks could be beneficial if you're missing meals, exercising for four hours or more, or experiencing unusually hot weather that you're not yet accustomed to.
For a regular gym workout or a couple of hours of running or cycling, you probably don’t *need* electrolytes. But many athletes report feeling better and experiencing less muscle cramping when they supplement with sodium. Personally, I’ve noticed I crave salty foods more in the summer after heavy exercise. Maybe my body is trying to send me a message.
Fluid recommendations for athletes also note that electrolytes can make your water taste better, which might encourage you to drink more—and that could be beneficial in itself.
Sugar can be a useful component in an electrolyte mix
Sugar, a type of carbohydrate, is another ingredient we often try to reduce in our regular meals. However, similar to sodium, it can actually be beneficial in an electrolyte mix.
Some electrolyte blends, like LiquidIV, include a small amount of sugar to help our bodies absorb the electrolytes more effectively. For example, sodium is absorbed more quickly when glucose is present.
Then there are drinks designed to fuel us with carbohydrates. Products like Tailwind fall into this category. These aren't just electrolyte drinks with added sugar—they're both electrolyte and carb drinks rolled into one.
My go-to electrolyte mix for both flavor and the highest sodium content: LMNT
In each serving:
10 calories
1,000 mg sodium
200 mg potassium
60 mg magnesium
2 g carbohydrates
Recommended to mix with: 16 to 32 ounces of water
You're here for my top picks, and this one is by far my favorite for flavor. Honestly, the flavor is mostly from the salt, so if you're after a salty-tasting electrolyte, this is your choice. (Of course, you can always mix any electrolyte with less water for a bolder taste.)
The fruit flavors are my favorite, particularly Raspberry Salt. I'm not a fan of Mango Chili (I prefer saving the spice for post-workout meals) and honestly, I think the Chocolate Salt flavor is unpleasant. But you might love it—everyone has their own preferences.
What I’d suggest for long endurance sessions: Liquid IV
In each packet:
45 calories
500 mg sodium
370 mg potassium
11 g carbohydrates
Recommended to mix with: 16 ounces of water
Liquid IV is my go-to for effective hydration, particularly when I’m preparing for a long run and might need multiple packets. The carbs aid in absorption while contributing to my energy needs for the run, and the sodium content is more in line with what I’ll actually need. (If you sweat more sodium, you might want a mix with higher salt.)
If your goal is to get all (or nearly all) of your carbs from a drink, skip Liquid IV and check out my review of Tailwind further down. But if your focus is electrolytes and you prefer small, portable packets, Liquid IV does the job well.
So far, the only flavor I’ve tried is Seaberry, which is perfectly fine. Unlike LMNT, Liquid IV doesn’t offer a “wow, what a flavor!” experience, but rather a “yeah, that’s good” taste. It works great as an all-around electrolyte mix without being overly memorable.
Sweeter with less salt: Gnarly
In each scoop:
30 calories
250 mg sodium
100 mg potassium
80 mg magnesium
100 mg calcium
135 mg chloride
7 g carbohydrates
Recommended to mix with: 12 to 16 ounces of water
This one comes in second for taste. I have Gnarly’s orange-pineapple flavor, which is just as sweet as Liquid IV but contains half the sodium. If you're looking for something that tastes great without drastically overloading your sodium intake, this is my choice.
My only issue is that it doesn’t dissolve instantly. I enjoy this as a post-run treat, so I put it in a shaker bottle with water and plenty of ice. Shake a bit, leave it to settle, and notice there’s still powder at the bottom. Shake again, repeat. After a little persistence, it dissolves and tastes fantastic.
Best for carbohydrates: Tailwind
In each packet:
200 calories
630 mg sodium
180 mg potassium
24 mg magnesium
50 g carbohydrates
Note that some flavors contain 70 mg caffeine
Recommended to mix with: 20 to 24 ounces of water
Tailwind is one of those all-in-one carb/electrolyte blends, making it somewhat tricky to directly compare with something like LMNT. My goal here is to highlight the differences in formulations among mixes that serve a similar purpose, and if we were to place them on a spectrum from low-carb to high-carb, Tailwind definitely leans toward the high-carb side, while still providing ample electrolytes.
If you consume a packet of Tailwind every hour during endurance exercise, you can skip the gels or chews typically used by runners. A bottle of Tailwind has the same carb content as a 50/50 mix of Gatorade and water, but with more electrolytes than that diluted Gatorade.
Because this mix is packed with sugar (carbohydrates), the packets are pretty large. They take up about as much space in your pocket or bag as a king-size candy bar, whereas the brands mentioned earlier are closer in size to a couple of sticks of gum.
When it comes to flavor, they all seem pretty much identical. I've tried the fruit, matcha, and cola varieties, and they all taste like lightly sweetened water. If you gave me any of them without telling me the flavor, I wouldn’t be able to tell the difference.
