Top 10 Electrolyte Powders (We Tried Over 20)

TL;DR Don’t choose something high in sodium, carbohydrates, or sugar unless you need it for exercise or a sweat test.

Amy Brownstein, nutritionist at MyNetDiaryelectrolytes are minerals that occur naturally in your body. These include magnesium, calcium, chloride, sodium, potassium, and phosphorus. The function of electrolytes is to help your body rehydrate or stay hydrated by helping your system absorb the water you drink.

Heather Gosnell, pediatrician, says sodium is the most important element to be properly restored in the body. He says it again a little sugar and carbohydrates help your body absorb water but avoid sugary drinks.

Electrolyte oils often contain these, as well as the aforementioned minerals, all of which will aid absorption. But how do you know which powder is right for you?

Shelley Balls, RDN, says that people often lose sodium when they work out or spend time in the heat and that carbohydrates are important to help restore and maintain muscle glycogen stores so they don’t get tired, especially if they work out for more than 30 minutes. Basically, if you work hard and don’t replace lost carbs, you will tire quickly. This is especially true during intense exercise or long-distance sports, when it is recommended to increase the amount of food in the stomach every 30 to 45 minutes. Sugar, like sugar, has the same function, which helps restore muscle glycogen.

If you’re just looking for a supplement for your daily life or to slow down your brain, you don’t need a lot of sodium or carbohydrates in your electrolyte powder. Brownstein says choose something based on your daily activities and diet. Most people already consume 2,300 milligrams of sodium per day, he says, so if you’re not reducing sodium stores with exercise, you probably don’t need a high-sodium powder. The same is true of sugar.

The best way to find out what you need is a sweat test, which analyzes the content of your sweat. But if that’s not medically necessary, your best bet is to choose a powder that’s somewhere in between—that is, unless you’re sweating a lot, working out in the heat, or training at high altitudes, then you need to go to the high sodium and sugar levels. Brownstein adds that if you notice a white, chalky residue on your skin or clothes after you work out, you may need to increase your sodium intake.

When it comes to synthetic dyes, Balls says the right answer ultimately comes down to your choice. Fortunately, if you want to avoid these ingredients, many of our favorites don’t leave them out.

To avoid stomach upset, Balls suggests looking for powders that are low in magnesium (which can have a laxative effect in large quantities). He added that because calcium and iron can interfere with each other’s absorption, it’s best to choose a powder that has the lowest, lowest concentration of the two supplements. Brownstein says that too much sugar and too much sodium can also upset some people’s stomachs, and you should read the labels to help you avoid overdosing (or drinking too much). If something has 100 percent of your daily recommended value, for example, you want to make sure you’re not taking a multivitamin with the same amount of zinc.

The balls are said to look for powder that includes the most important electrolytes lost: sodium, potassium, magnesium, and calcium. He says, if possible, avoid drinks with artificial sweeteners.

Hallie Zwibel, director of the Center for Sports Medicine at the New York Institute of Technology, said: “In addition to upsetting the stomach and reducing fluid absorption, repeated consumption of high-sugar foods can lead to diabetes and weight gain.” He added that “although electrolyte packs can help replenish essential minerals lost through sweat, they should not replace the amount of water you drink every day.”