Keeping your body hydrated is crucial for health and wellness, and without sufficient amounts of water, you’ll quickly start to experience a host of negative effects. From fatigue to headaches, dry skin to difficulty concentrating, dehydration shows up in many different ways, and most people are aware that once they notice these signs it's a good indicator that they should pour themselves a glass of water. However, H2O alone isn’t the only solution when it comes to rehydration, especially after intense physical activity, illness, or prolonged periods in the sun. Instead, grabbing yourself an electrolyte drink may be a more effective option, as these specially formulated beverages contain a balanced mix of essential minerals that quickly restore fluid and electrolyte levels in the body. Thankfully, finding a delicious and convenient electrolyte powder has never been easier, and the market is teeming with different flavors, types, and brands to suit every need. Whether you’re looking for on-the-go portability, budget-friendly pricing, or a more natural, low-sugar option, there's guaranteed to be an electrolyte drink out there that’s perfect for you, and this buying guide will help you to sort through the choices to find the right one.

Why are Electrolytes Important?

Electrolytes are essential minerals that play a key role in maintaining the body’s fluid balance, while also helping to support important functions and processes. Easily dissolved in bodily fluids such as blood, sweat, and urine, electrolytes carry a charge that enables them to conduct electrical impulses, and this is then used to maintain pH levels, keep you hydrated, contract your muscles, and even regulate nerve function. Unfortunately, the more you sweat throughout the day, the more electrolytes you tend to lose, and after an intense gym session or a long day at the beach, you’ll likely need to replenish them through food and drink. This means reaching for items that contain higher levels of sodium, potassium, and magnesium, amongst other important minerals, as these are what will assist with:

The core benefit of electrolyte powders is their ability to rehydrate you quickly and effectively, and in some cases they may even be a better choice than just a plain, old glass of water. Since they serve to regulate the movement of fluids in and out of your cells, tissues, and organs, electrolytes are required to maintain proper hydration and fluid balance in the body, and without them you could still feel thirsty even after chugging H2O. This is why reaching for a specially formulated sports drink can be the smarter option, and it will help replenish what your body lost through sweating so that you can feel your best and recover faster.

Electrolytes, particularly potassium, sodium, calcium, and magnesium, are critical for proper muscle function, and if you’ve ever suffered from excruciating cramps post-workout, it’s likely because your electrolyte levels were too low. Thankfully, consuming an electrolyte drink either during or after your gym session is an easy way to combat this common problem, and it can significantly reduce your chances of experiencing cramps, fatigue, or muscle weakness after working out. 

While it may sound silly, there is such a thing as too much water, and although the average person is rarely at risk of over-consuming, it can be a big issue among performance athletes or individuals who engage in prolonged, intense exercise. Overhydration, also known as hyponatremia, occurs when you consume excessive amounts of water without replacing the lost electrolytes, and it can lead to serious health complications. This is why reaching for an electrolyte beverage is often the smartest choice, as it will ensure you’re replenishing what your body needs, without overlooking key minerals. 

If you want to perform at your peak every time you engage in a certain sport, activity, or workout, proper hydration is key, and this means consuming fluids that are rich in electrolytes. Serving to boost your endurance and maintain sufficient blood volume and circulation, an electrolyte powder can work to prevent premature fatigue or failure, and it will allow your body to keep up with your demanding routine more comfortably, and for longer.  

Once you finish working out, your body will need to time recoup and recover, and it’s during this critical period that you want to be supplying it with all the fluids, minerals, and vitamins it requires for success. The easiest way to accomplish this is by choosing a specially formulated electrolyte drink that’s packed with sufficient amounts of sodium, potassium, magnesium, and calcium. These minerals are vital for restoring your body’s fluid balance, supporting muscle function, and promoting recovery after intense physical activity, and they can accelerate your recovery so that you feel ready to go again in less time than usual.

How Much Sodium Should It Have?

When it comes to choosing an electrolyte beverage, the main component that you should be looking at is the sodium content, as this is one of the most critical electrolytes for hydration and recovery. Sodium plays a key role in maintaining fluid balance, regulating blood pressure, and supporting nerve and muscle function, and it is one of the main things you lose when you sweat. Although high levels of sodium are generally something you should avoid day-to-day, post-workout consumption of sodium is crucial, however, you still want to be aware of the amount you’re taking in. 

In general, the ideal amount of sodium will correspond with how much you sweat and the intensity of your workout, and it can vary from person to person. For light to moderate workouts, such as a brisk walk or a short, low-intensity gym session, 200-400 mg should be more than sufficient, especially if you’re eating a meal afterwards as well. If your workout is a bit more intense than that, and you’ve been engaging in running, cycling, or strength training that lasts more than an hour, you may need to increase the amount of sodium to 400-700 mg, as this will help with your performance as well as your recovery. 

For individuals who participate in endurance sports like marathon running, triathlons, or multi-hour bike rides, your sodium consumption is going to need to be even higher, and it can be up to 1,000 mg per serving depending on your body. With that said, very few individuals ever need to exceed 1,000 mg of sodium unless they're exercising in extreme conditions, such as ultra-endurance events or long training sessions in very hot and humid environments. In those cases, it is recommended that you speak with a healthcare professional or sports nutritionist, as they can help you to tailor your sodium intake to your specific needs.

Other Ingredients to Look For

Sodium may be the main component of an electrolyte powder, but that isn’t the only ingredient you should be checking for. In fact, other essential minerals also play key roles in helping to support your body’s fluid balance, performance, and recovery, and you’ll want to ensure you’re receiving sufficient levels from the brand you choose. From magnesium to calcium, and even carbohydrates and sweeteners, there is a lot to learn from the label on your favorite electrolyte powder, and some of the important components you’ll want to pay extra close attention to are:

Another essential electrolyte that supports muscle function, nerve signaling, and overall hydration is magnesium, and low levels of it can be one of the leading causes of cramps and post-workout discomfort. In order to avoid this, you should aim to consume around 50-100 mg of magnesium per serving from whichever beverage you choose, as this is the ideal amount for supporting recovery and relaxation. 

Working in tandem with sodium to help balance fluid levels in and out of cells, potassium is critical for nerve function and muscle contractions, and a good electrolyte powder should contain about 200-400 mg per serving. If your potassium levels dip too low, you’ll likely notice muscle weakness, cramping, and fatigue, all things that can derail your performance and recovery.

Although calcium is not depleted through sweating like other electrolytes, it's still an important mineral for those who exercise, especially if you participate in weight lifting or high-impact sports. Ensuring that your muscles properly contract after every repetition, and working to keep your bones strong and healthy, this essential mineral shouldn't be overlooked, and you want to select a drink that has around 50-150 mg of calcium per serving.

Carbohydrates are typically found inside sports beverages in the form of simple sugars such as glucose or sucrose, and they play an important role when it comes to speeding up your recovery and restoring energy levels. If you’ve been engaging in high-intensity exercise lasting over 60 minutes then you’ll want to reach for a powder that has around 15-30 grams of carbs per serving, although you may need less if your workout was less strenuous. 

Most electrolyte powders contain some type of sweetener, and this can be a problem if you’re looking to cut down on your consumption or avoid calories. Thankfully, not all brands use high-calorie sweeteners to achieve that delicious taste, and if you’re wanting something a bit healthier, you can always check to ensure it features either natural sweeteners like agave, or artificial sweeteners such as sucralose

Flavor & Taste

Sufficient levels of electrolytes are obviously the main focus when choosing an electrolyte powder, but the reality is, it doesn’t matter how good for you something is, if it doesn’t taste great as well. If you’re struggling to stay hydrated or get the proper electrolytes after a workout, having a drink that tastes good can make all the difference, and you’ll find yourself reaching for it over and over again, without even thinking about it. Both flavor and taste are important considerations when making a purchase, and you’ll want to explore brands that have a wide range of options for you to choose between. In many cases, you may also find that many offer a multi-pack for you to enjoy, which will include a handful of different single-serve packets that you can try out. However if you still find you don’t love the taste of electrolyte drinks, it may help to mix it in with something you do enjoy, and many people find a splash of juice or a squeeze of lemon can make a big difference. The type of sweetener used can also have an impact, so if you’re someone who typically shies away from artificial sweeteners, for example, make sure you’re reading through the ingredient list before you make any final purchases. 

Portability

Another important factor that many people tend to overlook when shopping is portability, and you’ll need your selected electrolyte powder to fit in seamlessly with not just goals, but your lifestyle as well. Are you someone who exclusively works out at a home gym or in your living room? Or are you someone who likes to go out for long runs or hit up a local fitness class? Where you exercise matters, and if you need something that you can take with you whenever you leave the house, then you may find that single-serve packets are the right choice for you. On the other hand, if you're always consuming your electrolytes in your own kitchen, a large-sized tub can be a more cost-effective solution, saving you significant money per serving and reducing the frequency with which you need to repurchase. Both options have their own benefits and drawbacks, and which is right for you will simply come down to personal preference, but as long as you consider convenience, alongside taste and ingredients, you should walk away with an electrolyte powder that perfectly aligns with your needs and hydration goals.