How Do You Choose the Best Electrolyte Drink?

Sport and energy drinks are the number one category in the grocery store for product innovation. No wonder it can be hard to understand all the different drinks and which ones are right for you. 

Electrolytes are essential nutrients that are used by many systems in your body. Whether you’re exercising or recovering from being sick, replenishing electrolytes can really help. With so many options, we’ll help you know which are the best electrolyte drinks for you.

What are electrolyte drinks?

Electrolytes are a group of minerals that are essential for your body to function. There are six minerals that are considered electrolytes:

• Sodium

• Potassium

• Chloride

• Magnesium

• Calcium

• Phosphate 

Electrolytes make sure that the cells throughout your body work properly. They’re particularly important for proper muscle and nerve functioning. 

There’s no FDA-regulated term for “electrolyte drink.” While some electrolyte products are regulated like food, many aren’t. This is because they’re labeled as a supplement rather than food. 

This means electrolyte drinks can vary widely. And using the term electrolyte drink doesn’t mean it contains all 6 electrolytes — or even a good amount of any of them. For example, alkaline or electrolyte water may have only small traces of these minerals. 

EXPERT PICKS: WHAT TO READ NEXT

• How to rehydrate fast: Whether you’re recovering from a tough workout or the stomach flu, these drinks are some of your best options.

• Rehydrate and refuel: If you want to rehydrate and refuel after a hard workout, you need more than just electrolytes. Here are some good options to try.

• When electrolyte drinks aren’t enough: Sometimes, dehydration can be serious. In these cases, you should be treated in the ER. Learn when it’s time to get help.

Electrolyte drinks also come in many forms, including liquids, powders, tablets, and pouches. 

5 best electrolyte drinks

With all the electrolyte drinks out there available, we created a short list of our expert-picked options — and when to use them. 

1. Best electrolyte drinks for moderate exercise 

If you’re looking to fuel moderate-intensity exercise, you can use electrolyte products that have lower amounts of electrolytes. Look for a product with:

• Minimal added sugar: Products that use natural sweeteners — like stevia leaf or monk fruit — are a good choice because they don’t add calories. 

• Sodium below 200 mg: Sodium is the main electrolyte lost in sweat, so this will help you rehydrate faster. 

• Potassium around 200 mg: Your body loses less potassium than sodium when you sweat, but it’s still important. 

• Small amounts of magnesium, chloride, and calcium. 

Two product examples are Ultima packets and Nuun tablets. Both are environmentally friendly and convenient. You can keep them in your gym bag and mix them with water. 

Some tablets also have caffeine, which may help with exercise performance. Just be sure you don’t drink too much. It’s better to stay below 150 mg of caffeine for moderate exercise. Avoid caffeine later in the afternoon or evening, as it may impact your sleep. 

2. Best electrolyte drink for vigorous or prolonged exercise 

If you exercise for more than 60 minutes or sweat a lot, choose an electrolyte beverage with carbohydrates. Research has found that drinking water with both electrolytes and carbohydrates (usually as sugar) can help keep you hydrated and may improve performance.

Look for a product with: 

• Around 30-60 g of carbohydrates per hour 

• About 600 mg of sodium 

• Around 300 mg of potassium 

• Small amounts of magnesium, chloride, and calcium

An example is Gatorade Endurance Formula Powder.

3. Best electrolyte fruit pouch

If you want a serving of fruit along with your electrolytes, try a fruit pouch made for adults. These are a great energy-boosting snack to bring for a ski trip or golf day. The fruit provides natural carbohydrates and electrolytes. 

Some newer products on the market have added electrolytes like sodium, which aren’t usually in kids’ fruit pouches. They’re not the best choice for high-intensity training, but they’re perfect for lighter, longer activities.

An example is GoGo Squeez Active, which provides a serving of fruit combined with sodium, potassium, magnesium, and calcium — with no added sugar. 

4. Best electrolyte drink when you are sick 

Electrolyte drinks can be really helpful when you’re sick with anything that increases your risk for dehydration. Common examples include the stomach flu or food poisoning. But any illness that leads to vomiting, diarrhea, or a fever can cause dehydration. 

And keep in mind that infants and children can dehydrate faster because of their body size. Older adults are also at higher risk of dehydration because they have less total body water.

Even mild dehydration can cause headaches, difficulty thinking, weakness, and feeling off-balance. So staying hydrated with an electrolyte drink can make a big difference. 

Look for products labeled “oral rehydration solutions.” These are often formulated specifically to prevent dehydration during illness. They usually provide a good balance of sodium, potassium, and chloride. An example of a product is Pedialyte. A 12-ounce serving has: 

• 40 calories

• 370 mg of sodium

• 280 mg of potassium

• No artificial colors, flavors, or sweeteners 

You can also make your own oral rehydration solution at home with supplies you have on hand.

5. Best innovative electrolyte drink

Most grocery stores have an entire aisle dedicated to innovative functional beverages. From better-for-you sodas to energy shots and even watermelon juice, there’s no shortage of ways to get your fluids. 

One surprising source of electrolytes is lactose-free milk products. Some of these are upcycled products that use natural ingredients. They’re a good option during exercise or if you’re sick. 

A product example is GoodSport, which is made with leftover parts of milk that would normally go to waste. This clear drink provides: 

• A natural source of all six electrolytes 

• Two types of carbohydrates: glucose (for quick energy) and galactose (for longer-lasting energy)

When do you need electrolytes?

You need electrolytes every day. But that doesn’t mean you need electrolyte drinks every day.

Electrolytes are naturally found in many foods and drinks that you eat every day. For example: 

• One medium banana has 420 mg of potassium (12% of the daily value). 

• One oz of sunflower seeds has 37 mg of magnesium (20% of the daily value). 

Still, there are certain times when drinking an electrolyte drink makes sense. We talked about many of these above. But here are some common times when you may need one:

• During or after long workouts or physical activity

• After anything that causes a lot of sweating

• On hot days, even if you aren’t exercising

• After drinking too much alcohol

• During or after illness with vomiting, diarrhea, or fever

• For older adults who aren’t drinking a lot of fluid, especially if they take certain medications

And if you like the taste and want to drink one each day to change up your water routine, go for it.

What should you avoid in electrolyte drinks?

If you’ve made it this far, you likely can tell that not all electrolyte drinks are the same. Here are a few things you should look out for. 

1. Sodium

Most people in the U.S. are getting too much salt in their diet. Some electrolyte drinks have 500 mg to 800 mg of sodium — that’s up to a third of the daily limit. 

In many situations we talked about above, like heavy exercise or illness, using an electrolyte drink with sodium makes sense. But it’s still important to be mindful of your total sodium intake outside these scenarios.

2. Artificial colors

The safety of artificial colors in food and drinks is still being studied. The FDA does recognize these ingredients as safe. But it’s better to avoid them when you can. Look out for ingredients like:

• Red Dye 40

• Red Dye 3

• Yellow Dye 6

• Other FD&C color names

3. Sugar

Like sodium, sugar isn’t always needed in your electrolyte drink. If you’re doing intense exercise or you’re sick, it’s OK to have an electrolyte drink with carbohydrates and sugar. If you’re doing light or moderate exercise, go for an electrolyte dink with a natural, no-calorie sweetener like stevia or monk fruit instead.

Why trust our experts?

Written by:

Kerry Hackworth, MS, RD, LDN

Kerry Hackworth has been in the field of nutrition for over a decade. Her career began in corporate wellness, where she provided personalized health coaching.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Our editorial standards

Meet our experts