Key takeaways:
Electrolytes are crucial for your body to function. The six electrolytes your body needs include sodium, potassium, chloride, magnesium, calcium, and phosphorus.
If you’re vigorously exercising or you’re sick, look for an electrolyte drink with sodium, chloride, potassium, and carbohydrates.
If you’re looking for extra energy or doing moderate-intensity exercise, skip products with carbohydrates and sodium over 140 mg.
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
Phosphorus
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 six electrolytes — or even a good amount of any of them. For example, alkaline or electrolyte water may have only small traces of these minerals.
Electrolyte drinks also come in many forms, including liquids, powders, tablets, and pouches.
6 best electrolyte drinks for dehydration, sickness, and more
With all the electrolyte drinks available out there, 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 140 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: Magnesium has many important jobs, including helping your muscles work well. Calcium helps maintain strong bones, among other vital functions. Chloride helps your cells balance fluid levels.
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 recommended to limit caffeine for moderate exercise to 3 mg/kg to 6 mg/kg of body weight. That’s about 300 mg of caffeine for someone who weighs 150 lbs. Avoid caffeine later in the afternoon or evening, as it may affect 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 g to 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 raises 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 oz 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)
6. Best natural electrolyte drink
Lots of foods naturally contain electrolytes. A fruit drink can be a refreshing, electrolyte-rich option. Fruits high in electrolytes that make for a tasty natural electrolyte drink include:
Banana
Orange
Watermelon
Cherry
Strawberry
Mango
Yogurt also contains electrolytes, including calcium, magnesium, and potassium. You can add it to an electrolyte-rich fruit for a quick and tasty smoothie.
Benefits of electrolyte drinks
Your body needs electrolytes to properly function. You don’t always need to consume an electrolyte drink to maintain a balanced level of electrolytes. But if you’re exercising or recovering from being sick, here are the benefits of replenishing with an electrolyte drink:
Balance how much water is in your body
Treat or prevent dehydration
Move nutrients into your cells, and waste out of your cells
Support nerve and muscles function (including the heart muscle)
Regulate the pH of your blood
Stabilize blood pressure
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 (9% of the daily value).
One ounce of sunflower seeds has 37 mg of magnesium (9% 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.
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 how much total sodium you’re getting outside these scenarios.
Artificial colors
The safety of artificial colors in food and drinks is still being studied. The FDA does recognize these ingredients as safe in small amounts. But it’s better to avoid them when you can. Look out for ingredients like:
Yellow Dye 6
Other FD&C color names
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 drink with a natural, no-calorie sweetener like stevia or monk fruit instead.
Frequently asked questions
An easy way to make your own electrolyte water is to mix some fruit juice and salt into water. For an apple-based electrolyte water, combine:
1 cup of apple juice
3 cups of water
½ tsp salt
Yes, it’s possible to consume too many electrolytes. And an electrolyte imbalance can be very dangerous. Your risk of getting too many electrolytes is higher when you take electrolyte supplements or drink too many electrolyte drinks. An electrolyte balance is less likely to happen with food alone.
Eating a balanced diet will help you balance electrolytes. You can get electrolytes from many common foods, from fruits and vegetables to nuts, seeds, and dairy products. You lose electrolytes through your sweat and urine, but usually you’ll balance out these losses through a nutritious diet. Electrolyte levels can get out of balance when you do intense physical activity or get sick, especially if you vomit or have diarrhea. A healthcare professional can run an electrolyte panel to measure your electrolyte levels and make sure they’re within a normal range.
An easy way to make your own electrolyte water is to mix some fruit juice and salt into water. For an apple-based electrolyte water, combine:
1 cup of apple juice
3 cups of water
½ tsp salt
Yes, it’s possible to consume too many electrolytes. And an electrolyte imbalance can be very dangerous. Your risk of getting too many electrolytes is higher when you take electrolyte supplements or drink too many electrolyte drinks. An electrolyte balance is less likely to happen with food alone.
Eating a balanced diet will help you balance electrolytes. You can get electrolytes from many common foods, from fruits and vegetables to nuts, seeds, and dairy products. You lose electrolytes through your sweat and urine, but usually you’ll balance out these losses through a nutritious diet. Electrolyte levels can get out of balance when you do intense physical activity or get sick, especially if you vomit or have diarrhea. A healthcare professional can run an electrolyte panel to measure your electrolyte levels and make sure they’re within a normal range.
The bottom line
The sports and energy drink aisle has exploded with options, especially when it comes to electrolyte drinks. Electrolytes are essential minerals that are naturally found in foods and drinks that you already consume.
But there are times when you may need a little bit extra to help you rehydrate. When this is the case, read the label so you know what’s in it. Electrolyte drinks can vary a lot in how much sugar, sodium, and other nutrients they have. Look closely to make sure you’re getting what you need.
Why trust our experts?
References
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Dartmouth Health. (n.d.). Oral rehydration solution recipes.
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FoodData Central. (2019). Seeds, sunflower seed kernels, dry roasted, without salt. U.S. Department of Agriculture.
Guest, N. C., et al. (2021). International society of sports nutrition position stand: Caffeine and exercise performance. Journal of the International Society of Sports Nutrition.
Medicine & Science in Sports & Exercise. (2007). Exercise and fluid replacement.
MedlinePlus. (2024). Fluid and electrolyte balance.
Merschel, M. (2024). Electrolytes can give the body a charge, but try not to overdo it. American Heart Association.
Shrimanker, I., et al. (2023). Electrolytes. StatPearls.
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