Best Electrolyte Drinks for Hydration (2024): Elevating H2O to H2-wOah

Transparent Labs Hydrate v3 is an electrolyte drink powder designed to rapidly replenish electrolytes and hydrate the body before, during, and after exercise. Combining electrolytes, taurine, and an adaptogen mix, the powder claims to support recovery and athletic performance while reducing muscle cramps. 

Our expert product tester, GGR performance editor and certified nutrition coach Anthony O’Reilly, said this reminded him of a concentrated Hawaiian Punch and gave it a 5 out of 5 for taste, and that he noticed increased hydration when he took this both pre- and post-workout. “As a pre-workout it’s a great way to increase muscle endurance,” he says.

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The electrolyte powder provides 500 milligrams (mg) of sodium², which is the most important electrolyte for fluid balance while being the predominant electrolyte lost most in sweat. Thus, the American College of Sports Medicine (ACSM)³ encourages consuming 500 to 700 mg of sodium if exercise lasts longer than one hour to reduce physical fatigue, muscle cramps, and the risk of hyponatremia (a loss of sodium), which can actually be life-threatening. 

The mix includes coconut water powder, which is a natural source of potassium. While not lost in sweat as much as sodium, the electrolytes potassium, magnesium, and calcium in the powder further help promote hydration and electrolyte balance.

Taurine⁴ is an amino acid especially abundant in skeletal muscle. A study published in Amino Acids⁵ suggests taurine may alleviate exercise-induced oxidative stress and enhance exercise performance.

The electrolyte mix also provides an “innovative Senactiv® adaptogenic extract” to “take your performance to the next level.” With a little digging, I found Senactiv™ is a trademark of NuLiv Science. The official NuLiv Science website suggests Senactiv® is a “patented, plant-based sport nutraceutical scientifically validated in human and in-vivo studies to promote more muscle energy and preservation via senescent cell clearance.” You can also view scientific papers by completing a form, which I did, but did not receive the information sent to my email as it stated. 

The Tropical Punch powder contains no artificial sweeteners, coloring, or preservatives. Instead, it’s flavored, sweetened, and colored with more natural ingredients like stevia extract, beetroot powder, and beta-carotene (a carotenoid pigment that gives some fruits and vegetables their bright color).

Check out our Transparent Labs Hydrate review for more information.

XWERKS Motion is an appropriately named electrolyte supplement because that’s exactly what it’s intended to do—help you get in motion. It accomplishes this with cluster dextrin carbohydrates, a type of carbohydrate that, according to multiple⁸ studies⁹, can help prolong endurance exercises and increase the amount of time it takes runners to get tired.

As a quick refresher, carbs are your body’s preferred energy source, no matter what those social media influencers tell you. “Indeed, [carbohydrate] supplementation was demonstrated to maintain blood glucose levels and increase endurance performance times,” one of the studies state.

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Fair warning: Those same studies say cluster dextrin may also speed up the rate of “gastric emptying”—in other words, it might make you go to the bathroom quicker.

Anthony O’Reilly, GGR performance editor and a certified nutrition coach, uses this as a pre-workout drink if he doesn’t feel like eating before an early-morning workout. And for what it’s worth, he hasn’t had to run to the toilet after taking it. “I’ve been using this for nearly two months now and I can feel a difference in my energy and output during my early lifts,” he says, rating the effects a perfect 5 out of 5. “This allows me to prepare for the weight room but stay fasted, which is what I prefer for my morning training sessions.”

XWERKS Motion offers a gentle dose of electrolytes to hydrate runners and enhance performance and recovery. And when we say gentle, we mean it. To be honest, it’s a little bit of a stretch to call this an electrolyte drink since there’s less than 50 milligrams each of sodium and potassium, two of the most vital electrolytes. Combined with the fact that it’s missing chloride and potassium, we have to rate its formulation a 1 out of 5.

The electrolyte blend also provides a BCAA ratio of 2:1:1 (leucine:isoleucine:valine) to promote muscle growth and decrease fatigue during training, just like the best BCAA supplements reviewed by GGR. Research from the Journal of Nutrition¹⁰ supports the addition of BCAAs, suggesting BCAA supplements may lessen muscle damage induced by exercise and promote recovery. Also because leucine strongly promotes protein, it’s often included in higher amounts compared to isoleucine and valine. 

XWERKS Motion comes with a money-back guarantee, free shipping, 100% protected online shipping, as well as two flavors (Raspberry Lemonade and Watermelon) and subscribe-and-save options. While it’s also free of gluten and dairy like most electrolyte drink mixes, XWERKS Motion does contain soy in case you are avoiding or limiting soy-based products. 

Anthony tried the Raspberry Lemonade flavor and rated it a 4 out of 5. “I definitely got raspberry but couldn’t really taste the lemonade part,” he says in our XWERKS Motion BCAA review. “It still tastes very good, though it’s best when served with ice-cold water.”

Need a little more oomph before your training sessions? We encourage you to check out our list of the best pre-workout, where you’ll see XWERKS rank once again.

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Liquid I.V. Hydration Multiplier Single Serving Packets make hydration on the go a breeze. The four-pack combo also contains hydration packets to support energy and sleep—specifically coming with two “Hydration Multipliers” in Lemon Lime and Passion Fruit, one “Sleep Multiplier” in Blueberry Lavender, and one “Energy Multiplier” in Lemon Ginger. 

All “Multipliers” are powered by Cellular Transport Technology (CTT), which is based on the World Health Organization’s guidelines for creating Oral Rehydration Therapy⁶ to combat the risks and effects of dehydration. CTT is a precise and intentional blend of sodium, potassium, and glucose (the simplest type of carbohydrate) to deliver fast hydration. ACSM³ also supports that drinking a blend of electrolytes and carbs can provide benefits over water alone. 

Our expert product tester and GGR senior editor Nicole Davis is a Liquid I.V. fan, particularly now that she’s pregnant. “Being pregnant, I am parched at all times, and many times this is the only thing that will really quench my thirst,” says Nicole, a certified personal trainer. “I feel like I drink water constantly and am still thirsty, but I pop one of these bad boys and I’m good.”

The Hydration Multiplier provides 500 milligrams of sodium, 370 milligrams of potassium, and 11 grams of carbs, as well as vitamin C and various B vitamins. Vitamin C is important for tissue repair, while B vitamins are essential for energy and metabolic support. 

And if you’re curious about the “Sleep Multiplier” and “Energy Multiplier” hydration packets, we were as well. The sleep packets contain a “proprietary Sleep Blend with Melatonin, L-Theanine, and Valerian root to help you eazzz into sleep faster.” The Energy Blend contains a proprietary blend of Coffeeberry® Energy Extract, CognatIQ™ Coffee Fruit Extract, and L-Theanine for physical energy and a cognitive boost.”

Regardless of your daily hydration needs and goals, there’s a packet to enjoy for just any time of the day. On the Liquid I.V. official website, you can also “Build Your Own Bundle” with various flavors and types—like Tart Green Apple as a kombucha powder with probiotics, Wild Berry for immune support, and Yuzu Pineapple for energy.

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No matter which you choose, rest easy knowing each packet is free of gluten, soy, dairy, GMOs, and artificial flavors. And rest even easier, and prouder, knowing your purchase funds a serving in need around the world. (Now THAT’s worth sipping to!)

Learn more in our Liquid IV review.

Sports Research Electrolytes gets our nod for athletes who are looking to stay hydrated on Game Day due to one important ingredient: coconut water powder. Coconut water has been a go-to drink for many athletes, including high-profile NHL players, because it’s naturally abundant in electrolytes. Studies have shown that it’s just as effective as commercial sports drinks.

There’s also biotin, a B vitamin that helps the body convert calories into energy during exercise. Studies have shown that inadequate consumption of this nutrient could result in fatigue. It’s also Informed Sport-certified, so athletes know there’s no harmful or banned substances.

Beyond that, each single-serving packet comes with a nearly perfect electrolyte blend that we rate a 4.5 out of 5. It has all four electrolytes (sodium, potassium, magnesium, and chloride) contains no added sugar, and no artificial ingredients. The 400 milligrams of sodium is great for replenishing anything lost to sweat, but if it had 100 more we would’ve given it a perfect score.

Anthony O’Reilly, a certified personal trainer and GGR performance editor, uses Sports Research Electrolytes first thing in the morning and rates all four flavors a 5 out of 5. “These actually taste like what’s advertised on the packets,” he says. “I’m shocked there’s no salty aftertaste, considering that there’s a good amount of sodium in each serving. Some customer reviewers have complained about the stevia taste, but honestly it doesn’t bother me.”

He adds that since taking these electrolytes on a daily basis he’s felt more energized and had less brain fog in the mornings. Anthony has also used them after running in humid conditions, and says he’s noticed a quick rebound after downing them, earning them a 5 out of 5 for effects.

One downside to these electrolytes is that they’re a little pricey. Each packet is about $1.43, which earns it a 3 out of 5 on our pricing scale. Still, that’s less expensive than grabbing a drink at the convenience store.

Let’s face it, many electrolyte drinks either taste like ate a spoonful or salt or sugar, which kind of makes sense since they’re often packed with those ingredients. Momentous Fuel, however, found a way to create a hydrating supplement that still delivers a knockout taste.

Jacob Penner, a Level-2 USA Weightlifting Coach and former collegiate track and field runner, tried the Strawberry Lime flavor and rated it a perfect 5 out of 5. “It tastes like a Strawberry Margarita,” he says. “I’m going to use this to make slushies in the summer.”

It also comes in Cherry Berry, which customer reviewers state is just as tasty. “Cherry can be a strong flavor but it is toned down enough that I can still easily taste the berry,” one Amazon customer wrote in their 5-star review.

While Jacob had no complaints about the taste, customer reviewers were split on whether the 27 grams of added sugar made it too sweet. Yes, that is a lot—but Momentous Fuel was not made for the average person’s hydration needs.

Each serving comes with 110 calories, all of which come from the Isomaltulose and fructose (two forms of sugar). These are meant to provide the body with energy, and the electrolytes are there for hydration. Speaking of electrolytes, the 300 milligrams of sodium is a little lower than what we like to see and it’s missing chloride, so we’re rating the formulation a 3 out of 5.

Jacob says he rates the effects a 5 out of 5 because he felt really good while training in hot conditions (he typically lifts weights in a non-air-conditioned garage gym in humid North Carolina). “I do think I may have had delayed fatigue thanks to the carbs in this,” he says.

That’s good, especially since each single-serving packet comes out to more than $2, which earns it a 1 out of 5 on pricing.

If electrolytes aren’t enough to keep you going, we’d recommend checking out Gainful Hydration. Gainful specializes in personalized supplements, such as their protein powder, and when it comes to their electrolytes you have the choice between a caffeinated and non-caffeinated version. We personally prefer the former because you get 150 milligrams of caffeine, about the same as a cup and a half of coffee. The caffeinated versions also have L-theanine, which when combined with caffeine can boost cognitive function.

“I really like the energy boost these give me,” says our tester, GGR Head of Content Nicole Davis, who is an avid runner. “These packets are great as a pre-workout for an outdoor run in the warm weather to help stay hydrated, too.” For that reason, we’ll rate the effectiveness a 4 out of 5 (some customer reviewers said it helped their workout).

Some of you may be conflicted about adding caffeine to your electrolyte blend, since you’ve probably heard that it’s a diuretic—a substance that reduces fluids in the body. This is true, but studies indicate that only happens if you consume 6 milligrams of caffeine per kilogram of bodyweight. In other words, a 175-pound man would need to consume more than 450 milligrams before caffeine affects their fluid retention. This, of course, depends on how much caffeine you drink throughout the day.

Gainful’s formulation depends on how you customize your supplement. You can choose between A Little Sweaty and Super Sweaty. The first option gives you 300 milligrams of sodium and 150 milligrams of magnesium, and the second gives you 400 milligrams of sodium and 200 milligrams of magnesium. Either way, we’re still ranking the nutrition label a 3.5 out of 5 because it’s missing chloride, but on the bright side, it only has 2 grams of added sugar.

Nicole tried the A Little Sweaty variety in Tropical Mango and said it’s not too sweet or salty. “I find LMNT too salty, and Liquid IV can feel too sweet at times—these ones are a nice middle ground.”

If you’re simply looking to just get the benefits of electrolytes, or prefer mixing it with another supplement such as your pre-workout, then our choice is Promix Hydration.

We’ll be honest, there’s only one electrolyte in this supplement: sodium, and there’s not even that much in it. You get 220 milligrams per serving and 14 grams of added sugar, so we’re giving it a 2 out of 5 for its formulation since it’s missing potassium, chloride, and magnesium.

Does this mean you shouldn’t buy it? Not necessarily. Studies have indicated that even low to moderate intakes of sodium before exercise can help with fluid retention, reduce cramping, and help speed up post-workout recovery.

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We don’t have much else to say about this unflavored electrolyte, since we haven’t been able to get our hands on it just yet. Customer reviewers, however, indicate it’s truly tasteless and doesn’t have a salty or sweet aftertaste. Many also rave about the positive impacts it’s had on their workouts.

On the bright side, it’s pretty affordable. Each 2-scoop serving comes out to just over $1, and under a buck if you put it on a subscription.

LMNT Recharge Variety Pack provides a robust electrolyte blend without any added sugar. While anyone can enjoy it, the no-sugar-added electrolyte drink mix is promoted for those following a keto, low-carb, or paleo diet. 

Garage Gym Reviews senior editor and certified personal trainer Nicole Davis appreciated the unique flavors—Chocolate Salt, anyone? However, as she noted in our LMNT review, these packets are an acquired taste. “This tastes salty, I won’t sugarcoat it,” she quips. “It’s an acquired taste. But, on my third packet, I actually started to dig it. And I also appreciate that there’s no additional sugar added to the formula.” She also called it “thirst-quenching,” and said it helped her remain hydrated during pregnancy.

Each stick provides 1,000 milligrams of sodium in the form of sodium chloride, as well as 200 milligrams of potassium and 60 milligrams of magnesium. In addition to being free of sugar, it also contains no gluten and “dodgy ingredients”—apparently, “everything you need, nothing you don’t”—and is vegan, paleo, and keto-friendly. 

The variety pack comes with 12 packets, including 3 packets of Citrus Salt, Raspberry Salt, Orange Salt, and Watermelon Salt. Purchasing through their website offers free shipping on all U.S. orders and a no-questions-asked refund policy. 

For the most concentrated electrolyte bang for your buck, Pedialyte Sport electrolyte blend is said to provide three times the amount of electrolytes—specifically, sodium, chloride, potassium, magnesium, and phosphate—and a fourth of the sugar compared to other sports drinks on the market. The electrolyte powder also comes in convenient, on-the-go rehydration packets.

Our expert product tester, GGR writer and certified personal trainer Lauren Strong, is no stranger to the classic Pedialyte drink for kids, so she had high hopes for Pedialyte Sport. “I think it works almost as well for hydration as regular Pedialyte at a great cost per serving,” she explains. Lemon-Lime also got a 5-out-of-5 in her book for taste, though she notes she added more water than recommended.

“With only 16 ounces it’s pretty intense and overwhelming, but with about 20 ounces it’s perfect,” Lauren says.

According to the official website, Pedialyte Sport provides hydration benefits like the other Pedialyte options, including the original Pedialyte and Pedialyte Advanced Care. Pedialyte Sport specifically replaces electrolytes, offers prebiotics, and provides additional electrolytes for muscle support (particularly magnesium, phosphate, and potassium).

The packets come in two flavors—Lemon Lime and Fruit Punch—and provide 40 calories per serving. However, while this is based on personal needs and preferences, Pedialyte Sport contains small amounts of artificial flavors, artificial colors, and artificial sweeteners.

For a more in-depth look at this potent electrolyte drink, check out our full Pedialyte Sport review.

Nuun Sport is available with and without caffeine, but you’ll still sip the electrolyte blend—300 milligrams of sodium, 150 milligrams of potassium, 40 milligrams of chloride, 25 milligrams of magnesium, and 13 milligrams of calcium. (Sidenote: We’d choose Nunn Sport + Caffeine as the best caffeinated electrolyte drink, hands down!)

These electrolyte tablets come in a compact, convenient tube that can be thrown in your gym bag, car, purse, hiking backpack, or really anywhere else. When you need an electrifying and energizing jolt, simply pop the tube, drop and dissolve the tablet in water, and enjoy. 

However, in our Nuun Sport Electrolyte Tablets review, certified nutrition and GGR performance editor Anthony O’Reilly says he had to do a little mixing after the tablet dissolved to get the remnants off the bottom of the glass. Despite that, he loves these for long bike rides, hikes, and walks for a good boost of energy.

Choose from many flavors, including Strawberry Lemonade, Citrus Fruit, Fruit Punch, Grape, Lemon Lime, Orange, Tri-Berry, Tropical, and Watermelon.

Like all Nuun tablets, Nuun Sport is Banned Substance Tested by LGC Science and certified vegan, kosher, gluten-free, and non-GMO. Nuun also offers cost-saving options, including an 8-tube box, and free shipping on all orders over $45.

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