The 10 Best Electrolyte Powders (We Tested Nearly 20 of them)

TL;DR Don’t choose something with very high amounts of sodium, carbs, or sugar unless you need to based on your exercise levels or sweat test.

Amy Brownstein, registered dietitian MyNetDiaryHe says electrolytes are minerals found naturally in your body. These include magnesium, calcium, chloride, sodium, potassium, and phosphorus. The role of electrolytes is to help your body rehydrate or stay hydrated by helping your system absorb the water you drink.

Heather Gosnell, MD, pediatrician Sodium is the main ingredient For effective rehydration. And she says too A little sugar Carbohydrates help your body absorb water, but avoid drinks that contain a high percentage of sugar.

Electrolyte powders typically contain these minerals, in addition to the minerals listed above, all of which can aid in absorption. But how do you know which powder is best for you?

Humans typically lose sodium when they exercise or spend time in high temperatures, and carbohydrates are important to help replenish and maintain muscle glycogen stores to prevent fatigue, especially if active for more than 30 minutes, says Shelley Balls, RDN. Basically, if you exercise too much and don’t replace the lost carbs, you’ll feel tired much faster. This is especially true for intense workouts or long sporting events, in which case she recommends replenishing carbohydrates every 30 to 45 minutes. Sugars like glucose serve similar purposes, helping to replenish muscle glycogen as well.

If you’re just looking for supplements for everyday life or to soothe your hungry brain, you don’t need a high concentration of sodium or carbohydrates in your electrolyte powder. Brownstein says to make an option in the context of your daily habits and diet. She says most people already consume the recommended amount of 2,300 milligrams of sodium per day, so if you’re not depleting your sodium stores through intense exercise, you probably don’t need a high-sodium powder. The same also applies to sugar.

The best way to find out exactly what you need is to take a sweat test, which analyzes the contents of your sweat. But if this isn’t a medical need, your best bet is to choose a powder that lives somewhere in the middle of the ingredient concentration. That is, unless you sweat a lot, exercise at high temperatures, or train at high altitudes, in which case you should prioritize higher concentrations of sodium and sugar. Brownstein adds that if you notice a white, chalky residue on your skin or clothes after exercise, you may need to increase your sodium intake.

When it comes to synthetic dyes, Bowles says the right answer ultimately comes down to personal choice. Fortunately, if you want to avoid these ingredients, many of our recommendations omit them.

To avoid stomach upset, Bowles suggests looking for powders that are lower in magnesium (which can have a laxative effect in large amounts). She also says that since calcium and iron can interfere with each other’s absorption, it’s best to choose a powder that contains balanced, lower amounts of both supplements. The high sugar and sodium content can also upset some people’s stomachs, and you should read labels to help you avoid over-supplementing (or over-caffeine), Brownstein says. If something contains 100 percent of your daily recommended zinc content, for example, you want to make sure you’re not also taking a multivitamin with the same amount of zinc.

Balls says to look for a powder that includes the key missing electrolytes: sodium, potassium, magnesium and calcium. If possible, avoid drinks that contain artificial sweeteners, she says.

“In addition to causing stomach upset and decreased fluid absorption, frequent consumption of foods and beverages high in sugar can lead to diabetes, as well as possible weight gain,” says Haley Zwibel, MD, director of the Center for Sports Medicine at New York Institute of Technology. “Although electrolyte packs can help replenish essential minerals lost through sweat, they should not replace daily water consumption,” he adds.