Everybody has a different strategy for staying hydrated, be it drinking a glass of plain old H2O, adding flavour with fruits, or using an inspirational water bottle. However, the consideration of electrolyte powders may also be necessary for individuals who are extremely parched.
Most of the time, drinking water is enough to stay hydrated, but in certain situations, adding an electrolyte powder can be beneficial, says Danielle Rancourt, R.D., a licenced sports dietitian and the creator of Pivot Nutrition Coaching. especially if you’re ill or engage in vigorous exercise.
“When we lose fluids — through sweating, vomiting, diarrhoea, for example — we are losing both fluids (water) and electrolytes: sodium, potassium, magnesium, calcium, and chloride,” Rancourt explains. These vital minerals are included in electrolyte powders, which can be helpful if you exercise in humid weather, engage in high-intensity activity for longer than an hour, or have fluid loss from vomiting or diarrhoea, according to Rancourt.
Before your next vacation, you might want to think about throwing one of the packets in your carry-on. “If you’re travelling by plane, electrolytes may optimise hydration and prevent swelling,” adds Rancourt. “My clients say their rings don’t get as tight when they drink electrolytes during flights.”
How the Best Electrolyte Powders Were Selected
Different substances are included in hydration powders. varieties with different amounts of salt, ranging from about 10 milligrammes to 1,000 mg, as well as varieties with or without sugar, artificial sweeteners, caffeine, or minerals like potassium, calcium, or magnesium are available. However, Rancourt notes that the ideal powder for you will vary depending on your tastes and way of life.
For example, she advises that persons who train out hard for long periods of time or who wear heavy sweaters should use higher-sodium powders since “those who are heavy or salty sweaters need more sodium than the average person.” In the meanwhile, those who are sensitive to caffeine ought to stay away from caffeinated powders, and those who are attempting to cut back on sugar might want to think about a sugar-free variety. “It’s all about finding the right ratio or balance for you,” adds Rancourt.
Electrolyte Powder Overall
Cure Hydrating Electrolyte Drink Mix ($20)
The business states that Cure’s proprietary formula, which begins with powdered coconut water, is based on the World Health Organization’s Oral Rehydration Solution, a tried-and-true electrolyte balance. With 25 calories, 4 grammes of sugar, 240 mg of sodium, and 300 mg of potassium per packet, these packets are a good compromise for those trying to avoid dehydration. They even have a version for youngsters. Additionally, the product has a certification from rePurpose Global stating that it is plastic-neutral.
Customer Verdict: “These Cure Hydrating Packets are amazing. It tastes like berries and pomegranates and blends really nicely with water. It also has a slight salty taste. I can transfer this into a water bottle, give it a vigorous shake, and drink it.”
Best Value
Thorne Catalyte ($29)
With 30 servings per tub, this electrolyte powder with a lemon-lime flavour costs little less than $1 for each serving. In addition to electrolytes, it also contains additional components meant to aid in recovery, such as taurine, an amino acid that, in accordance with study published in the Journal of the International Society of Sports Nutrition, may assist improve exercise performance and lessen muscular tiredness. The hydration powder has undergone independent testing for toxins and is NSF Certified for Sport.
Electrolyte Powder for Athletes
Waterboy Workout Hydration ($25)
A study of 55 research published in the journal Nutrients found that L-glutamine, an amino acid, may help prevent exercise-related muscle damage. This is in addition to the greater sodium content of 1,000 mg per serving found in Waterboy Workout Hydration powders. These are a good option for those who exercise often because they contain 400 mg of potassium, 50 mg of magnesium, vitamin C, and vitamin B12. The packets taste amazing and are sweetened with stevia. They are available in four flavours: strawberry lemonade, fruit punch, blue raspberry, and lemon lime.
Electrolyte Powder with Caffeine
Liquid I.V. Hydration + Energy Multiplier ($23)
Before her daily workouts, Rancourt takes Liquid I.V. Hydration + Energy Multiplier herself. She says it tastes excellent and contains moderate levels of sugar (10 mg) and caffeine (100 mg), which gives her a boost both mentally and physically. “For those who can’t tolerate any artificial sweeteners or sugar alcohols, this is a great option as it’s sweetened with cane sugar,” she states.
For Travel
Nuun Sport Hydration Electrolyte Tablets ($8)
Rancourt also recommends Nuun Sport Hydration Electrolyte Tablets. “They’re super convenient as it’s a tablet that you simply drop in your water,” she explains. The tablets dissolve quickly, which is good because hydration powders are sometimes criticised for being difficult to mix with water.
“[They’re also] lower in sodium (300 mg) for those who don’t need as much,” says Rancourt. There are caffeine-filled and caffeine-free versions of the tablets.