We tested the blood orange flavor, which has a pleasant, sweet citrus aroma, with a mildly sweet flavor with no aftertaste. It dissolves quickly and completely in water, leaving no particles at the bottom of the glass. It comes in convenient single-serve packets, perfect for on-the-go.

This is a great option for those looking for a hydration boost on shorter or less intense runs with lower sweat output. It's suited to those that want a product without artificial sweeteners and flavorings and that like a milder flavor. We like Skratch Labs Sport Hydration Drink Mix for it's versatility, with a balance of carbohydrates, sodium, and other electrolytes, and for its simple ingredients, and ability to dissolve well in water.

For competitive runners, opt for a third-party tested product like Gnarly Nutrition Hydrate Electrolyte Powder , to avoid potential contamination of banned substances.

While not a top pick for any category, we also tested these electrolyte drinks and think they are still worth highlighting:. Our team works hard to be transparent about why we recommend certain supplements.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest-quality products.

Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. You can read more about our dietary supplement methodology here.

In addition to our research, we tested 24 of the top electrolyte supplements in the Verywell Testing Lab , preparing and serving them as directed by the manufacturer. When testing, we evaluated each product for the following six critical criteria:. Electrolyte supplements vary in their degree of testing and regulation.

The FDA does not review dietary supplements for safety and effectiveness before they go to market. This includes electrolyte supplements in the form of drops, powders, capsules, and tablets, so choosing a quality product from a trusted brand is important.

Note that bottled electrolyte drinks are considered beverages, and are therefore subject to the FDA's food and beverage regulation. If you are a competitive runner, you may want to choose products that are third-party tested for substances banned in sport.

Look for labels including Informed Sport Certified or NSF Certified for Sport. Electrolyte supplements for runners are commonly sold as ready-to-go liquid drinks, powders, tablets, chews, and gels.

The form you choose may depend on personal preference, convenience, and individual tolerance. Take note of the suggested mixing ratio of water to powder or tablet, as some require upwards of 16 ounces of water for optimal dilution of the supplement.

Some people may prefer ready-to-drink bottled beverages for the convenience factor of not having to pour and mix. It is important to note that the form of carbohydrate in electrolyte supplements may vary, with some products using food such as fruit puree, while others contain a quick digesting source of carbohydrates such as maltodextrin, sucrose, fructose, or glucose.

You may find that you tolerate regular food options better, but these may also take longer to absorb. Practice with different electrolyte supplements to find one that works for you.

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient.

Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking. Electrolyte supplements for runners are usually formulated to provide you with energy and support your hydration during runs.

Electrolyte supplements vary in their ingredients. Most contain sodium, potassium, calcium, and magnesium, in varying amounts. Some contain additional ingredients including vitamins, such as the B vitamins, vitamin C, zinc, or added flavorings.

The amount of carbohydrates and sodium in electrolyte drinks can vary greatly. For example, some electrolyte drinks contain no sugar and are flavored with alternative sweeteners, while others have upwards of 20 grams of carbohydrates as sugar.

Products with high amounts of sugar and sodium are designed those actively burning energy during high intensity exercise , with fluid loss through sweat. If you are running at lower intensity speeds and for shorter durations, we recommend selecting a product lower in sugar and sodium.

Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to understand which dosage to take.

There is no Recommended Dietary Allowance RDA for electrolyte supplements. However, there is an RDA for the electrolytes they contain. Sodium needs vary depending on the level and duration of activity and amount of fluids lost, and should be balanced with adequate amounts of plain water.

The American College of Sports Medicine ACSM recommends consuming milligrams of sodium per hour during prolonged or strenuous exercise. Replacing potassium and magnesium lost through sweat may also be beneficial to help maintain adequate fluid balance and aid in muscle recovery, however, there are no established, recommended amounts for exercise supplementation.

Many electrolyte drinks also contain small amounts of calcium, though the amounts lost in sweat are very low. While the main electrolytes lost in sweat are sodium and potassium, we also lose some calcium and magnesium.

For men, the Adequate Intake of potassium per day is milligrams, and for women, it is milligrams. The RDA for calcium is milligrams for adult men and women.

High amounts of fluid loss may require intakes higher than the RDAs. Electrolyte drinks are generally well tolerated by runners. However, if you consume too many electrolyte drinks daily outside of the context of high fluid losses , they can lead to an electrolyte excess, particularly if you are not pairing them with enough plain water.

High sodium intakes over time can increase your risk of developing high blood pressure and heart disease. Keep in mind that the The American Heart Association recommends no more 2, milligrams of sodium per day for the average person.

However, that recommendation is outside of the context of fluid losses from high heat, illness, or exercise, including long runs. While there are risks associated with over-consuming potassium, magnesium, and calcium, the amounts contained in electrolyte drinks are unlikely to pose any harm.

Be mindful of the amount of added sugar in electrolyte drinks, and make sure the amount is suited to the duration and intensity of your runs to avoid excess sugar intake.

Another thing to consider is individual tolerance of glucose loads before, during, and after runs , as high amounts of added sugar consumed right before or during runs can cause gastrointestinal discomfort in some. Experiment with different supplements to see what provides enough energy for you without side effects, and remember not to try anything new on race day!

Additionally, taking excessive electrolyte supplements without adequately hydrating can lead to electrolyte imbalances, so it is important to make sure you are drinking enough water when supplementing with electrolytes and follow the recommended dosages on the package.

Electrolyte supplements are not necessary for most leisurely runs in mild temperatures, at sea level, in moderate humidity, and under one hour. Running in high levels of humidity or at high altitudes may also necessitate an electrolyte supplement. It is possible to take too many electrolytes, which can be dangerous, especially for people who are sensitive to sodium, potassium, and calcium.

Use electrolyte supplements only as recommended during longer runs or activities. Low levels of electrolytes can be dangerous. Low levels of sodium in the blood, known as hyponatremia, can result in nausea, headaches, and fatigue, and severe drops can result in seizures and death.

Chronically low levels of other electrolytes, such as calcium, can impact bone health and result in muscle spasms, while low potassium can lead to abnormal heart rhythms. If you are otherwise healthy and consume a balanced diet, deficiencies in these electrolytes are rare.

Our bodies generate energy from the macronutrients, which include carbohydrates, protein, and fat, with carbohydrates being the body's preferred energy source. Electrolytes are involved in many bodily processes, and they help us stay hydrated, which can provide feelings of energy.

They do not in and of themselves, however, provide us with energy. Different electrolytes can be found in varying foods. Foods with high levels of potassium include bananas and potatoes, while dairy products and dark leafy greens such as kale contain calcium.

Magnesium can be found in legumes and nuts. By consuming a balanced diet, you will likely obtain enough electrolytes. Tamar Kane, MS, RD , is a plant-based Registered Dietitian and marathon runner.

She is the founder of Tamar Kane Nutrition, a virtual practice that focuses on helping runners learn to fuel their running and their lives.

Tamar has her master's degree in Nutrition and Exercise Physiology from Teachers College Columbia University and specializes in working with plant-based athletes. Her goal is to help people understand how to properly fuel their bodies and supplement if needed!

to optimize performance and wellbeing. Orrù S, Imperlini E, Nigro E, et al. Role of functional beverages on sport performance and recovery. Kenefick RW, Cheuvront SN. Hydration for recreational sport and physical activity. Nutrition Reviews, ; 70 Suppl. Kerksick CM, Wilborn CD, Roberts MD, et al.

Journal of the International Society of Sports Nutrition. McDermott BP, Anderson SA, Armstrong LE, Casa DJ, Cheuvront SN, Cooper L, Kenney WL et al. Journal of Athletic Training. Southward K, Rutherfurd-Markwick KJ, Ali A. The effect of acute caffeine ingestion on endurance performance: A systematic review and meta analysis.

Sports Med. National Institutes of Health. Dietary supplements for exercise and performance: Fact sheet for health professionals. Thomas DT, Erdman KA, Burke LM. Position of the academy of nutrition and dietetics, dietitians of canada, and the american college of sports medicine: nutrition and athletic performance.

J Acad Nutr Diet. Potassium: Fact sheet for health professionals. Calcium: Fact sheet for health professionals. American Heart Association AHA. How Much Sodium Should I Eat Per Day? Use limited data to select advertising. Create profiles for personalised advertising.

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Use limited data to select content. List of Partners vendors. Sports Nutrition. By Tamar Kane, MS, RD ,. Sydney Greene, MS, RDN. Learn about our editorial process. and Anne Cook Carroll is a Registered Dietitian with a master's degree in Clinical Nutrition from New York University.

Anne Cook Carroll, MS, RD. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Medically reviewed by Willow Jarosh, MS, RD.

Learn about our Medical Review Board. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article.

Content is fact checked after it has been edited and before publication. Editor's Note Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology.

Our Top Picks. Best Overall:. Best with Caffeine:. Best Gel:. Best Tablet:. Best Capsule:. Best with B Vitamins:. Best for Shorter Runs:.

In This Article Expand. Our Picks. Where We Stand. We Also Tested. How We Tested Electrolyte Supplements. What to Look For. Our Experts. Why Trust Verywell Fit. Best Overall. Skratch Labs Sport Hydration Drink Mix. Our Ratings. Pros Contains electrolytes lost in sweat, including higher amounts of sodium Flavored using natural ingredients, with no artificial or alternative sweeteners Contains quick absorbing carbohydrates for fuel.

Cons Each serving requires 16 ounces of water. Best with Caffeine. Tailwind Nutrition Caffeinated Endurance Fuel. Pros Contains quick absorbing carbohydrates for fuel Flavored using natural ingredients, with no artificial or alternative sweeteners Contains electrolytes lost in sweat, including higher amounts of sodium.

Cons Large 3 scoop serving size recommended for endurance athletes. Best Gel. Muir Energy Real Food Energy Gel. Pros Real food ingredients Contains carbohydrates for fuel Includes slow and fast burning energy options. Cons Lower in sodium and other electrolytes. The Best Energy Chews, Gels, and Bars for Running, According to a Dietitian.

Best Tablet. Nuun Sport Electrolyte Drink Tablets. Pros Informed Sport Certified Available in over 10 different flavors Convenient tablets to carry during runs. Cons Low carbohydrate content.

Best Capsule. SaltStick Electrolyte Caps. Pros Convenient capsule form, does not require mixing with water Budget-friendly Informed Choice Certified.

Cons Does not contain carbohydrates or fluid. The Best Sports Drinks, Researched and Tested. Sodium and chloride are the two electrolytes lost in large quantities through sweat, but these losses are also regulated in response to the balance of sodium consumed in the diet and recent sweat and urine losses.

Sodium added to drinks before exercise can improve the amount of that fluid retained, rather than lost through urination. Sodium added to drinks during exercise improves their flavour and tends to encourage consumption, which can be useful in terms of preventing excessive fluid losses during exercise.

The effect on fluid and carbohydrate absorption from the gut is likely minimal. Sodium during exercise can also reduce the fall in blood osmolality and reduce but not eliminate the effect of aggressive fluid replacement on the risk of developing hyponatraemia.

Whilst there are only a few studies in this area, and many have specific methodological concerns, there is currently little evidence that replacing sodium during exercise will improve performance in the same way that adequate carbohydrate or fluid intake will.

However, as per the point above, if aggressive fluid replacement is undertaken, then sodium replacement will be useful to balance that fluid intake and maintain a stable blood osmolality. This is the same lens through which the majority of athletes and coaches tend to think about sodium — that when a certain amount of sodium is lost from the body without replacement, that something will go wrong physiologically that leads to either detrimental health or performance outcomes.

Interestingly, research over the last few decades suggests that humans do in fact have stores of sodium in the body that are bound to structures in the skin, muscle and possible other tissues. Some researchers originally suggested that the release of body sodium stores could help protect athletes from hyponatraemia, and that this justified consuming no or minimal salt during exercise.

Recent studies however, suggest that sodium stores are not released for this purpose — instead they are released when body water content is low, as the additional sodium will provide an even stronger signal to the kidneys to conserve water, and make the individual even thirstier.

All the roles of sodium discussed in the previous blogs refer to the relationship between water and sodium, rather than a precise amount of sodium or the development of some type of sodium deficiency itself. The most common reason that athletes give for replacing sodium during exercise is the prevention or treatment of muscle cramping, with the view that the more sodium you lose, the more you need to replace regardless of fluid intake and losses.

Despite many anecdotal stories of success with this approach, scientific evidence has time and time again failed to demonstrate this link.

This evidence includes:. Observational studies of miners and other workers doing hard, repetitive, manual labour in hot conditions in the early 20th century would experience cramping, which seemed more likely to be caused be excessive consumption of plain water rather than dehydration or electrolyte losses.

In some cases salt tablets or intravenous saline may have relieved cramping, but this is likely related to the balance of water and sodium rather than a sodium deficit per se more on this below. Studies of athletes at endurance and ultra-endurance races, where blood samples and questionnaires were undertaken in those who did or did not cramp.

These studies found no relationship between hydration status, use of salt replacement products or blood electrolyte concentrations between those who did and did not cramp. It has been acknowledged however that these blood tests were often not taken at the time of cramping, but often several hours later.

Laboratory studies where sodium has been given with or without fatiguing exercise, and the level of electrical stimulation of muscles to cause them to cramp has been measured. Previous work suggests that those who tend to cramp during competition are also those who cramp more easily with electrical stimulation.

These studies suggest that dehydration or a large sodium deficit per se does not change cramping risk using this method. The most recent scientific view of cramping during exercise is that it is most likely a complex syndrome, with multiple different factors that can lead to changes in the nerves that control muscle contraction.

These factors are broad and include muscle fatigue for various reasons , and changes in the function of the nervous system itself this can include pain, certain health conditions and medications, physical and psychological stress. So as discussed previously with exercise induced gastrointestinal syndrome , it is almost too simplistic to blame cramping on one single factor.

In the past few years however, a small group of studies have emerged that suggests that sodium may still play a minor role in cramping risk for some people. In people who were already dehydrated from exercise, consuming a large amount of plain water as opposed to a sodium containing drink appeared to increase the risk of cramping when induced by electrical stimulation.

It is still unclear exactly how or why, but one likely explanation is that when large amounts of plain water are consumed, the drop in blood osmolality causes much of the water to rapidly enter the tissues of the body, and the sudden expansion in the size of cells may play some role. It also plays an important role in regulating the overall amount of water in the body, by influencing both how much how is lost or retained by the kidneys, and our thirst and desire to drink.

A true sodium deficit, however, appears to not be an important factor for athletes during the timeframe in which exercise is performed. Furthermore, our modern diet is so abundant in sodium that a true deficiency over days or weeks is considered virtually impossible, especially when you consider that both the sweat glands and the kidneys can and will adapt to minimise sodium losses if required.

Whilst sweat sodium losses during exercise vary significantly from person-to-person and day-to-day due to a range of factors, the ultimate need for replacing sodium during exercise is to balance out fluid intake and losses and maintain an appropriate osmolality, rather than preventing a actual sodium deficit.

In most cases this does not require any sodium due to the way the sweat glands remove proportionally more water than sodium, and so sodium during exercise is more about taste than physical need.

However, in very long duration exercise when water is aggressively replaced, there can be an important role for purposeful, targeted sodium replacement. Since many messages about electrolytes are targeted towards athletes participating or competing in events less than 4 hours, it is fair to say that the message as it is portrayed in the media and by many companies is more hype than it is backed by scientific evidence.

Miller KC. et al.