Written by Steve Theunissen | ISSA: CPT & Fitness Nutrition
Fact checked by Robert Iafelice, MS, RD, LDN
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Electrolytes are nutrients that are able to carry an electrical charge. When combined with water, they facilitate activity within our cells. Three of the most important electrolytes are sodium, potassium, and magnesium. When we sweat, we lose electrolytes. The way to replace them is to take an electrolyte supplement.
There are a lot of options when it comes to buying an electrolyte supplement. This article reveals the 7 best electrolyte supplements on the market, separated by category. We'll also examine the evidence to support electrolyte supplementation and provide a buyer's guide to help you make the best decision to satisfy your needs.
SFS Pick
Kaged
2nd Pick
Transparent Labs
3rd Pick
Orgain
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7 Best Electrolyte Supplements
- Overall Best Electrolyte Supplement: Kaged Hydra-Charge
- Best Electrolyte Supplement For Athletes: Transparent Labs Hydrate V3
- Best Organic Electrolyte Supplement: Orgain Hydro Boost
- Best Electrolyte Supplement For Runners: The Right Stuff
- Best Budget Electrolyte Supplement: Nuun Sport
- Best Electrolyte Supplement For Fasting: Liquid I.V. Hydration Multiplier
- Best Electrolyte Supplement For Keto: Hi-Lyte Keto K1000
1. Overall Best Electrolyte Supplement: Kaged Hydra-Charge
Kaged Hydra-Charge provides 5 key electrolytes in a powder form that mixes with water to produce a tasty drink. Those five electrolytes are:
- Calcium
- Phosphorous
- Magnesium
- Sodium
- Potassium
Kaged Hydra Charge includes 500 mg of coconut water powder to deliver the benefits of this superfood. The coconut powder water is freeze-dried to ensure absolute purity. You also get 1 gram of taurine, an amino acid that has been shown to improve endurance, electrolyte uptake, and cellular water balance.
Every serving of Hydra Charge contains a 100 mg antioxidant blend known as Spectra, which combines 29 fruits and vegetables to support healthy immunity. With less than one gram of sugar, this product isn't going to spike your insulin levels. This is one of the best electrolyte powder supplements and is available in 5 great tasting flavors, including fruit punch, pink lemonade, and orange mango. Despite the great taste, there are no artificial flavors, colorings, or sweeteners.
Hydra Charge is 3rd party tested for potency and purity. It is also Informed Choice certified, so you can be sure it is free of any banned substances. Each container of Kaged Hydra Charge contains 60 servings.
Pros
- 5 key electrolytes
- Contains 29 fruits and vegetables
- 3rd party tested
- 1 gram taurine
- 5 tasty flavors
Cons
- Doesn't mix overly well
Hydra-Charge is a daily electrolyte drink mix that provides hydration, endurance, and incredible flavor for athletes of all levels...
2. Best Electrolyte Supplement For Athletes: Transparent Labs Hydrate V3
Transparent Labs Hydrate V3 is designed to hydrate the body before, during and after a workout to ensure that the ideal electrolyte balance is maintained. It provides you with such key minerals as magnesium, sodium, calcium, and potassium. You also get 1000 mg of the amino acid taurine, which boosts your energy levels and improves electrolyte utilization.
Organic Coconut Powder has been added to Transparent Labs Hydrate V3. This has been shown to offset muscular fatigue and promote cardiovascular health. There are forty 7.6-gram servings in every container.
Transparent Labs Hydrate V3 is free of artificial additives or colorings. It is flavored with stevia. It should be noted that this product does contain tree nuts, so you'll have to avoid it if you have a nut allergy.
This powdered electrolyte supplement is available in just one flavor: Fruit Punch. It mixes well with water and has a pleasant taste.
Pros
- Organic coconut water
- 100 mg of taurine
- 4 key electrolytes
- Mixes well
Cons
- Only one flavor
- Contains tree nuts
Transparent Labs Hydrate helps rapidly replenish electrolytes and hydrate the body before, during, and after exercise. This electrolyte supplement is not your typical “sports beverage” that’s loaded with cheap sugars...
3. Best Organic Electrolyte Supplement: Orgain Hydro Boost
Orgain Hydro Boost comes in the form of 8 individual powder stick packs. It is also available in a 16-stick-pack version. Each stick pack provides you with potassium, vitamin C, iron, and chloride as well as pink Himalayan salt and organic cane sugar.
There are no artificial sweeteners, yet Orgain has managed to come out with four very tasty flavors. It's sweetened with cane sugar, so the sugar content is quite high (8 grams per serving).
The blend of sodium, citrate, and glucose in Hydro Boost helps to deliver electrolytes into your cells faster than taking water alone. You get a total of 1770 electrolytes in each stick pack. That compares to an average of 350 mg in the average sports drink. Each serving of Hydro Boost provides you with 45 calories of energy.
Orgain offers a subscription service where you'll receive a new box of stick packs every 30, 45, 60, or 90 days. You will save 25% off the retail price on your first order and 10% off on all future orders.
Pros
- 1770 mg of electrolytes
- Sold as individual stick packs
- Contains pink Himalayan salt
- Four tasty flavors including strawberry lemonade and grape
Cons
- Comparatively high sugar content
- Quite expensive
Orgain® Hydro Boost was hand-crafted to provide clean and effective hydration using only food-based, high quality, organic ingredients. Made to meet the World Health Organization’s guidance on...
4. Best Electrolyte Supplement For Runners: The Right Stuff
The Right Stuff is a ready-made electrolyte drink that comes in the form of a pack containing ten single-serve pouches. Each pouch contains sodium chloride and sodium nitrate suspended in filtered water.
According to the promotional material, The Right Stuff was developed by NASA for use by their astronauts. It is marketed towards 'serious athletes' to provide pure hydration before and during exercise and rebalancing of electrolytes after your workout.
The Right Stuff is NSF certified for support. That means that you can have complete confidence that the product is free of any banned substances, heavy metals, and contaminants.
The recommended usage for The Right Stuff is one pack for every hour of exercise. Each single serving pack contains .67 oz. To take this product, simply rip off the top and pour it into a 16-20 oz water bottle.
The total nutrient content is 1789 mg, made up of sodium, sucralose, and citric acid. Due to the high sodium level, you can expect a slightly salty taste. It is available in six flavors including cherry lime and peach mango.
Pros
- High in sodium
- NSF certified for sport
- Single-serving packs for convenience while exercising
Cons
- Contains sucralose, which is an artificial sweetener
The Right Stuff is used for pre-hydration, during and rebalancing electrolytes after activities. Used by endurance athletes, High Schools & Colleges across the US...
5. Best Budget Electrolyte Supplement: Nuun Sport
Nunn Sport Hydration is an electrolyte-rich sports drink tablet. Each cylinder contains 10 tablets and you are able to choose between the following fruity flavors:
- Citrus fruit
- Lemon lime
- Orange
- Tri-berry
You can buy each cylinder individually or combine them in a four-pack. To take this supplement, you simply dissolve the tablet in water. There are no artificial flavorings in these tablets, with the flavoring and sweetness coming from stevia.
Each 5.5-gram tablet of Nunn Sport Hydration makes 16 fl. oz of electrolyte supplement. It provides you with 15 calories, 4 grams of carbs, and 1 gram of sugar. In terms of nutrients, you get calcium, magnesium, chloride, sodium, and potassium. Minor ingredients used for flavoring include stevia, leaf extract, citric acid, avocado oil, dextrose, and beet powder.
Pros
- Convenient to carry when you are working out
- Four tasty flavors
- Good blend of electrolytes to replace that lost in sweat
Cons
- Tablets may be too large to fit into some plastic bottles
Nuun Sport is an Electrolyte-Rich Sports Drink Tablet, enhanced with electrolytes and bursting with delicious fruity flavor. Mix with water for a hydrating beverage to keep you powering through your next workout...
6. Best Electrolyte Supplement For Fasting: Liquid I.V. Hydration Multiplier
Liquid I.V. Hydration Multiplier is an individual stick pack form of electrolyte powdered supplement. It is sold as a 16-serving pack. To take this supplement, simply pour the contents of one stick pack into 16 Oz of water, give it a quick shake and drink it down.
Each stick of Liquid I.V. Hydration Multiplier contains 3 times the electrolytes that are contained in the average sports drink. The key ingredients are potassium citrate for increased nutrient transport and electrolyte balance, dextrose to increase absorbability, sodium to absorb water into the bloodstream, and Vitamins C, B3, B5, B6, and B12.
Liquid I.V. makes use of Cellular Transport Technology (CTT), which is designed to facilitate the rapid absorption of water and other key ingredients into the bloodstream. That means that the active ingredients get into the bloodstream faster.
This product is gluten-free, soy-free, and dairy free. With each purchase of Multiplier Electrolyte drink mix, a serving is donated to someone in need around the world.
Pros
- Individual stick packs
- Advanced cellular transport technology
- Contains B vitamins
Cons
- Relatively high sugar content
Hydration Multiplier is a great-tasting, non-GMO electrolyte drink mix powered by CTT to deliver hydration to the bloodstream faster and more efficiently than water alone. With a sunny mix of citrus notes...
7. Best Electrolyte Supplement For Keto: Hi-Lyte Keto K1000
Hi-Lyte Keto 1000 has been specifically designed to support the ketogenic diet and intermittent fasting. The 1000 in the product name refers to the fact that there are 1000 mg of potassium to get rid of the cramps that are a common side effect of the keto diet. As well as that high dose of potassium, you also get calcium, magnesium, chloride, sodium, and trace minerals.
Hi Lyte Keto K1000 is sugar free, maltodextrins, and GMOs. This product is made in the USA with natural sea salt. There are 50 servings in every container and you can choose between four flavors.
Pros
- High in potassium
- Ideal for keto
- 50 servings per container
Cons
- May be too sweet for some people
Keto K1000 electrolyte powder is a high potassium supplement designed to help with hydration, increase cellular energy, eliminate cramps and beat the Keto flu...
What are electrolyte supplements?
Electrolyte supplements are compounds, usually in powder form that provide you with a combination of electrolytes designed to improve athletic performance.
Mineral salts with an electrical charge that are dissolved in a fluid are known as electrolytes. They aid in controlling the body's fluid balance, which includes the blood's fluid content and the water content of our muscles.
Because they carry electrical or nerve impulses throughout the body, electrolytes get their name. They are comparable to the ions or electrically charged atoms in a flashlight battery. The three electrolytes that are most crucial are magnesium, sodium, and potassium.
Magnesium:
Magnesium is a component of more than 300 enzymes and bodily substances that control bodily processes, such as the synthesis of protein, the creation of energy, and the control of blood sugar levels.
Magnesium also aids in the maintenance of body cells in nerves and muscle. This prompts the muscles to contract and relax.
Age and gender affect magnesium's RDA as follows:
- Males aged 14-18: 410 mg daily / Females: 360 mg daily
- Males aged 19-30: 400 mg daily / Females: 310 mg daily
- Males aged 31+: 420 mg daily / Females: 320 mg daily
Sodium:
The balance of fluid entering and leaving cells in the body is regulated by sodium. Additionally, it plays a role in maintaining blood pressure, assisting in the transmission of nerve impulses, and assisting in the relaxation of muscles, particularly the heart.
The terms salt and sodium are frequently used synonymously. But there is a distinction. Sodium chloride is more commonly referred to as table salt. It contains 60% chloride and 40% sodium.
There is no sodium RDA. A daily intake of 1,500 mg is considered adequate. This takes into consideration any possible salt loss from perspiration.
Potassium:
Potassium aids in controlling the flow of fluids and minerals into and out of bodily cells. Additionally, it aids in maintaining normal blood pressure, transferring nerve signals, lowering the danger of kidney stones, and preventing bone loss. It is particularly helpful in preventing muscle loss and maintaining bone density as people age.
Both salt and potassium are naturally occurring elements in food. Consuming meals high in potassium may help lower blood pressure by offsetting the negative effects of sodium on blood pressure, according to research.
For those 14 years of age and older, the RDA for potassium is 4,700 mg per day.
Benefits of electrolyte supplements:
There are six benefits of taking an electrolyte supplement that have been verified by research. Here's an overview.
1. Improved athletic performance
Electrolyte supplements can improve training performance by replenishing the electrolytes and water that are lost during exercise. According to research, even a small sweat-related water loss of 1-2 percent can cause a person to lose strength.1
The body's regular cooling function, which involves sweating, may stop working if you are in a very hot area. The body temperature may consequently increase to hazardous levels. An electrolyte solution can aid in lowering body temperature.2
2. Healthy cell function
The water contained in electrolyte drinks brings vital nutrients to the cells of the body, while also removing waste products. Electrolytes also help to pull water into the cells. Once inside the cell, hydrogen is important in the energy-making process.3
3. Better recovery
Restoring electrolytes is crucial for hydration and healing after a strenuous workout. Calcium, for example, is essential for bone health and blood coagulation.
Through a process known as osmosis, electrolytes (sodium in particular) assist in maintaining adequate water balance within and outside of your body's cells. Supplementing with electrolytes can help avoid electrolyte imbalances and dehydration after surgery or an injury.
When muscle tissues are stressed as when you are working out, an electrolyte imbalance develops that needs to be corrected for proper recovery. A sufficient amount of electrolytes must be present in order to restore equilibrium and start the healing process.4
You do not receive ATP-based energy directly from electrolytes. Although electrolytes like calcium and magnesium are important parts in the synthesis of ATP, they do not increase energy levels on their own.
The same is true for electrolytes; they do not provide you with calories-based energy. The energy needed to raise the temperature of one kilogram of water by one degree Celsius is measured in units called calories.
Calories, which are the type of stored energy in food, are provided by macronutrients like carbs, protein, and fat. When cells respire, your body uses this energy that has been stored to make ATP.
Cofactors, which speed up processes during the cellular respiration process, also activate enzymes. Magnesium is used by your body to create the MgATP2 complex, which is required to activate specific enzymes essential for ATP synthesis.
Magnesium is also utilized to regulate calcium and potassium channel signaling, which has an impact on how energy is digested. Poor nerve function and irregular heartbeats may result from a magnesium deficiency.5
4. Promotes sleep
Calcium aids in the conversion of tryptophan to melatonin, which regulates sleep. Additionally, deep rapid eye movement (REM) sleep is encouraged by calcium, according to research reported in the journal Neuroscience.6
Even those with insomnia may benefit from electrolytes. For instance, magnesium supplementation can lengthen and improve the quality of sleep, according to a 2012 double-blind clinical experiment involving 46 senior persons with insomnia.7
Increased levels of sleep hormones and decreased levels of stress hormones like cortisol were also observed by researchers.
5. Strengthens immunity
Electrolytes are a crucial component of the process of maintaining optimum hydration, which is necessary among other things to strengthen your immune system. Electrolytes support a wide range of bodily functions, including the creation of energy (ATP), DNA synthesis, muscular contraction, hormone, and immunological function, blood sugar regulation, fluid balance, and message transmission throughout the body's networks.
Sodium is an especially important electrolyte when it comes to boosting the immune system. It is known as pro-inflammatory because it encourages the release of tumor necrosis factor (TNF), along with chemokines and cytokines. The immunity system relies on all of these compounds to fight infection.
Another important electrolyte for immune boosting is potassium. It does this by inhibiting inflammatory reactions. A deficiency in magnesium has also been associated with impaired immunity.
6. Improves cognition
Brain cells, also known as neurons, rely on electrolytes, particularly sodium and potassium, to communicate with one another. This interaction is disrupted when there is an electrolyte deficit.
However, electrolytes do more than only transfer electrical charges. They also control fluid balance, or the proportion of water flowing in and out of your cells.8
The sodium ions that are produced when salt is dissolved in a liquid are crucial for proper brain function. Ion pumps are proteins that are found in your brain cells that allow sodium to enter and exit the cell. An electrochemical nerve impulse is triggered off by the rapid inflow of sodium ions into the interior of the nerve cell. Your brain cannot start the electrical impulses your nerve cells need to communicate properly without sodium.
Your brain's enzymes are activated by magnesium. Magnesium assists in regulating the passage of sodium and potassium into and out of your nerve cells because it activates the cell's enzymes. Magnesium also supports the health of your myelin, a fatty insulating layer that covers your nerve cells and facilitates the efficient transmission of electrochemical impulses. It also aids in the activation of the energy that your brain cells require to survive.
Side effects of electrolyte supplements
Provided you stick to the dosage recommendations, electrolyte supplements are safe. However, if you take too much of it, they may cause problems. Having too many electrolytes in your body can cause imbalance just as much as not having enough electrolytes. This could result in the following side effects ...
- Dizziness
- Headaches
- Muscle cramps
- Lack of energy
- Swelling of the extremities
- Quickened heart rate
What to look for when buying Electrolyte supplements:
Here are six key areas to take into account when you are shopping for an electrolyte supplement.
1. Ingredients
To be effective, your electrolyte supplement should contain all of the electrolytes that you lose through sweat. That includes magnesium, sodium, potassium, chloride, and calcium. If you take just some, but not all, of these, you will end up with an electrolyte imbalance.
Once you have identified that a supplement contains the right essential minerals, you should check that those electrolytes are available in the most bioavailable form. Bioavailability refers to the ease of absorption and availability of a substance. An example of this is to look for magnesium in either the aspartate, lactate, or citrate form, each of which is more bioavailable than the sulfate or oxide form of magnesium.
Some electrolyte powders will even include essential amino acids and BCAAs to help with recovery after an intense workout.
2. Taste
Unless you like the taste of your electrolyte supplement, you're not going to continue taking it. The key is to take a supplement that tastes good without the addition of artificial sweeteners and flavorings.
3. Form
There are a number of ways you can take your supplement, including electrolyte tablets, electrolyte powder and electrolyte gel. The best type for you is largely a matter of preference and convenience. If you don't want to mess around with powders, go for tablets. However, if you enjoy an electrolyte drink, powder is the way to go. Gels are ideal if you want an immediate-release electrolyte hit in the middle of your workout.
4. Testing/transparency
Look for a manufacturer who employs a 3rd party laboratory to do independent testing on their electrolyte supplements. This will provide you with the assurance that the purity and potency of the product are up to scratch.
5. Price
The price of electrolyte supplements varies markedly, depending on the brand, dosage, and ingredients. The best way to compare different brands is on a cost-per-dose basis. You can expect to pay between 35 and 60 cents per dose for a quality electrolyte supplement.
6. Reviews
By checking online reviews from verified purchasers you will get insight into the effectiveness of the supplement. You'll also be able to find out how well a powder mixes and whether or not the product produces any side effects such as gas or bloating.
Electrolyte Supplement FAQs
what is the best form of electrolytes to take?
The best form of electrolyte supplement to take will include the electrolytes that are lost through sweat. These include magnesium, potassium, sodium chloride, and calcium. Whether you take your electrolyte supplement in powder, tablet or gel form is a matter of personal preference.
are electrolyte supplements good for you?
Yes, electrolyte supplements are good if you are sweating a lot. They will replace the lost electrolytes so that you can maintain the proper electrolyte balance.
Is it ok to take electrolyte supplements every day?
Yes, you can take an electrolyte supplement every day. However, your supplementation should coincide with a need created by loss of electrolytes through sweating. Taking it daily as a matter of course is not recommended.
When should I take electrolyte supplements?
You should take an electrolyte supplement during your workout. This will allow you to replace electrolytes immediately that are lost through sweat. If you are sweating throughout the day apart from your workout, you can also take an electrolyte supplement to restore your electrolyte balance.
What are the best electrolyte supplements?
The best electrolyte supplement on the market right now is Kaged Hydra-Charge. This popular powdered supplement contains the five key electrolytes that are lost during sweat, along with 500 mg of coconut water powder and extracts from 29 fruits and vegetables.
Summary
By taking an electrolyte supplement, you will be able to replenish the electrolytes that are lost while you sweat. This will restore your electrolyte balance, so that your body's cells are better able to communicate with each other.
The overall best electrolyte supplement on the current market is Kaged Hydra-Charge. This naturally flavored powder supplement provides you with the clinically recommended dosages of magnesium, calcium, sodium, potassium, and phosphorous, as well as taurine, coconut water powder, and the extracts of 29 fruits and vegetables.
More Best Supplement Resources:
- Best BCAA Supplements
- Best Intra Workout Supplements
- Best Post Workout Supplements
- Best Energy Drinks
- Best BCAA Supplements For Women
References
- American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007 Feb;39(2):377-90. doi: 10.1249/mss.0b013e31802ca597. PMID: 17277604.
- Nakao, Atsunori et al. “Effectiveness of hydrogen rich water on antioxidant status of subjects with potential metabolic syndrome-an open label pilot study.” Journal of clinical biochemistry and nutrition vol. 46,2 (2010): 140-9.
- Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci. 2011;29 Suppl 1:S39-46. doi: 10.1080/02640414.2011.614269. PMID: 22150427.
- Shrimanker I, Bhattarai S. Electrolytes. 2022 Jul 25. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan–. PMID: 31082167.
- Das G, Gopalakrishnan A, Faisal M, Mallick BN. Stimulatory role of calcium in rapid eye movement sleep deprivation-induced noradrenaline-mediated increase in Na-K-ATPase activity in rat brain. Neuroscience. 2008 Jul;155(1):76-89. DOI: 10.1016/j.neuroscience.2008.04.069. PMID: 18571330.
- Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169.
- Taheri M, Bahrami A, Habibi P, Nouri F. A Review on the Serum Electrolytes and Trace Elements Role in the Pathophysiology of COVID-19. Biol Trace Elem Res. 2021 Jul;199(7):2475-2481. doi: 10.1007/s12011-020-02377-4. Epub 2020 Sep 8. PMID: 32901413; PMCID: PMC7478435.
- Rondanelli M, Solerte SB, Ferrari E. Electrolytes and cognitive function in the elderly: relationship between serum sodium and chloride concentrations and psychometric test scores. Panminerva Med. 1998 Sep;40(3):191-5. PMID: 9785915.
Steve Theunissen
Author