7 Best Electrolyte Drinks, According to a Certified Athletic Trainer
Electrolyte and hydration replenishment can support recovery for exercisers of all levels.
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If you’re even a moderate exerciser, you’ve probably heard about electrolyte replenishment. The body requires ample amounts of electrolytes for proper nerve and muscle function, fluid balance and other vital physiological functions. The electrolytes most lost in sweat include sodium, chloride and potassium. Magnesium and calcium are also lost in smaller quantities.
Most electrolyte drinks are designed for moderate to heavy exercisers with the intention of replenishing many of the electrolytes lost during a workout. But with so many options on store shelves and social media feeds, it can be hard to tell what’s best. Here are the best ones on the market, according to a registered dietitian and certified athletic trainer.
Our Top Electrolyte Drink Picks
What To Look for in an Electrolyte Drink
Excessive electrolyte loss from sweat (like during a workout) calls for additional replenishment. Getting fluid and electrolytes from an electrolyte drink can be an effective way to help make up for those losses. A quality electrolyte drink offers electrolytes in appropriate amounts, plus water. Too much sodium, chloride, potassium, magnesium or calcium can do more harm than good, so choosing the product with the highest electrolyte values is not always the best.
Ideal sodium levels in an electrolyte drink for exercise should range from 150 mg to 350 mg per serving. Very active athletes involved in heavy training at elite levels should aim for 500 mg to 1000 mg, which is on the higher end of a safe range. Average exercisers should look for potassium levels from 45 mg to 250 mg; heavy sweaters and very active athletes may go as high as 700 mg to 800 mg.
Carbohydrate-enhanced electrolyte drinks can offer easily digestible calories to help maintain energy levels during exercise. Low- and no-calorie drinks can also be useful, but are often flavored with artificial sweeteners like stevia and monk fruit that may impact flavor and, in some cases, contribute to stomach upset.
The OG of electrolyte drinks, available in powder and ready-to-drink forms, Gatorade is a blend of fluid, carbs and electrolytes; it’s specifically formulated to replace electrolytes lost during exercise. The levels of electrolytes (sodium and potassium) are moderate and sensible with 160 mg of sodium and 45 mg of potassium per 12-fluid ounce serving. You can also find Gatorade varieties with higher sodium, zero sugar or no calories depending on your needs.
Gnarly Nutrition features a wide range of performance products. The hydrate powders taste good, featuring flavors like Orange Pineapple and Salted Margarita. They contain 250 mg of sodium (Salted Margarita has 500 mg), 100 mg of potassium and 80 mg of magnesium.
This electrolyte drink is your best bet for those seeking higher amounts of potassium. The primary ingredient is coconut water, contributing 700 mg per serving, which is on the higher side and best for heavy sweaters.
Prone to cramps? This blend is a heavy hitter with high doses of several electrolytes, making it a good choice for athletes who tend to suffer from muscle cramps caused by electrolyte losses.
We love the convenience and bubbly goodness of these electrolyte tablets. Drop a tab into 16 fluid ounces of water and get 360 mg of sodium, 100 mg of potassium, 25 mg of magnesium and 13 mg of potassium.
With a fast-absorbing mix of carbohydrates, natural fruit powder flavorings and no artificial sweeteners, Osmo is a great choice for longer duration exercise. Osmo also contains 260 mg of sodium, 96 mg of potassium, plus B vitamins.
Sometimes the best of things come in tiny packages – one tiny scoop (only a three-gram dose) of this powder packs in big flavor, plus 330 mg of sodium, 100 mg of potassium and 50 mg of magnesium.
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