We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more. Dietitian approved supplements to rehydrate and replenish electrolytes. Sydney Greene, MS, RDN, is a registered dietitian nutritionist focusing on integrative, customized nutrition counseling and coaching for individuals in recovery from substance use.

Anne Cook Carroll is a Registered Dietitian with a master's degree in Clinical Nutrition from New York University. She is a dietitian at Culina Health providing nutrition counseling and previously worked at an inpatient hospital.

Willow Jarosh is a registered dietitian and nutrition coach specializing in intuitive eating. She is the author of Healthy, Happy Pregnancy Cookbook. Electrolyte supplements can help maintain electrolyte and hydration levels in runners.

Electrolytes—mainly sodium, potassium, calcium, and magnesium — are minerals that play a critical role in fluid balance, blood pressure, muscle contraction, and hormone regulation in the body.

Electrolyte imbalances primarily happen when you lose body fluids, so when you sweat while running, you are losing not only water but also electrolytes. The amount of sweat and electrolyte loss during exercise is highly individualized and varies depending on physical and environmental factors.

Kristy Baumann, RD, a dietitian who works with runners, says that if you are running in the heat or high altitude, or running long distances, replenishing electrolytes is particularly important to support optimal hydration and performance.

In these situations, she recommends opting for an electrolyte supplement with higher amounts of electrolytes, particularly sodium. Sodium, along with carbohydrates, will help your body hold onto water, facilitating more rapid hydration.

Carbohydrates are also beneficial because they provide you with fuel, replenishing used energy stores. If you're running for under 60 minutes, you can typically recover with water and food alone, but electrolyte supplements are a convenient and tasty way to accelerate hydration and refuel, before, during, and after shorter runs as well.

We researched and tested over 20 top rated electrolyte supplements , and evaluated and rated them for taste, smell, dissolubility, quality of ingredients, value, and nutritional content. When selecting which electrolyte supplement is best for you , consider the different forms including, powders, tablets, capsules, liquid drops, and ready-to-drink beverages, and if they make sense for how you intend to use them.

Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Expert Review Board reviews each article for scientific accuracy.

If you are exercising at a lower intensity level and for shorter periods of time, you may not benefit from an electrolyte supplement. 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 find out what dosage to take.

Skratch Labs Sport Hydration Drink Mix tops our list with great flavor and texture, simple ingredients, and adequate sodium and glucose for runners. It contains electrolytes lost in sweat—sodium, potassium, magnesium, and calcium —with a focus on sodium at milligrams per serving.

We also like that Skratch contains a higher amount of carbohydrates 20 grams per scoop to help you replenish your glycogen stores stores of carbohydrates that are utilized while running, suitable for those running longer distances or at more intense speeds.

We also love the simple ingredients in this product, sweetened with cane sugar no artificial or alternative sweeteners and flavored with lemon and lime juice and oils.

We tested the lemon-lime flavor, which has a refreshing citrus taste that is not artificial tasting or overpowering, with a balance of sweet and salty flavor.

It comes in a variety of other flavors, including strawberry lemonade, fruit punch, pineapple, and raspberry limeade, and is available in a large container with a scoop, or individual packets While their electrolyte supplements are not third-party tested, Skratch Labs is a food company, so their products are regulated by FDA guidelines.

This supplement is for runners looking for an electrolyte powder with simple ingredients, great taste, and adequate carbohydrates and sodium for longer or more intense runs. According to research, moderate doses of caffeine can benefit endurance performance.

Using Tailwind Endurance Fuel while exercising can serve a triple boost, with quick-absorbing carbohydrates for fuel, electrolytes , and caffeine. One scoop of Tailwind provides 25 grams of carbohydrates as sugar, milligrams of sodium per serving, along with smaller amounts of potassium, calcium, and magnesium, and 35 milligrams of caffeine about the amount in half a cup of coffee.

Tailwind recommends putting two to three scoops in 24 ounces of water per hour of exercise for endurance runs, or one to two scoops for shorter efforts of one hour of less. We like that this product contains simple ingredients with quick absorbing carbohydrates as dextrose glucose and sucrose, sea salt, organic raspberry flavor, organic caffeine, and electrolytes.

It received a perfect score for flavor in our test, thanks to its delicious raspberry taste that is not overly saturated or artificial tasting, with an ideal balance of sweet and slightly salty.

This product is best for runners engaging in high intensity exercise , actively burning energy, and looking for an added caffeine boost before or during runs.

They contain four to six real food ingredients , including different fruit and nut blends, as well as Himalayan salt for sodium, and natural sugar sources for quick-releasing energy.

This product is relatively low in sodium with around milligrams per serving, and contains small amounts of potassium from the fruit blends. If you are heavily sweating, you will likely need an additional source of sodium along with water to facilitate adequate hydration and electrolyte replenishment.

Runners can choose between fast-burning packs made with carbohydrates from blended fruit as well as raw coconut and palm nectar, and molasses. These are ideal for a quick, easily digestible energy source that can be eaten right before or during runs. They also offer slow-burning packs with added healthy fats and protein from nut blends, which are suitable for pre-run fuel for longer endurance training and should be consumed hours before your workout for optimal digestion, or consumed as a post-run refueling snack.

While these supplements are not third-party tested for sport, they are considered a food, so their products are regulated by FDA guidelines. Note that some of the blends contain 90 milligrams of caffeine from Yerba Mate about the amount in a cup of coffee , so be sure to choose a flavor without this ingredient if you are caffeine sensitive.

These gels are for runners looking for a product with whole food ingredients, with options for either slow or fast energy for fuel and lower amounts of sodium. The quick-burning gels are a great for a mid-run refuel or consumed within an hour before your run, and the slow-acting gels work as a pre or post-run snack.

Nuun Sport Electrolyte Drink Tablets offer a quick and easy option that you can keep in your gym bag or running shorts pocket. When you're ready for your electrolyte boost, just drop the tablet into water. Each tablet provides milligrams of sodium as well as potassium, magnesium, and calcium.

We like that Nuun Sport Electrolyte Drink Tablets are Informed Choice Certified, so athletes can be confident they are free from any banned substance for sport. They also contain an appropriate amount of sodium to rehydrate in athletic settings with milligrams per serving, but they fall short on carbohydrates with just 4 grams per serving.

If you choose this supplement, be sure to refuel with food or another carbohydrate source as well when recovering from strenuous exercise. We tested the lemon-lime flavor which we found to have a refreshing citrus taste that was relatively balanced, and not overly sweet or salty.

It comes in over 10 flavors, including some flavors with caffeine for those looking for an added energy boost. This product is a great option for those looking for a convenient tablet option with enough sodium for moderately long runs and the option to increase in number of tablets as needed.

It's a good choice for competitive runners looking for a third-party tested product, and also for those that prefer low sugar electrolyte supplement. SaltStick Electrolyte Caps are electrolyte-containing capsules that easily fit in your pocket while running for mid-activity replenishment.

With sodium, potassium, magnesium, chloride, and calcium , their formula is meant to mimic the electrolyte composition of sweat. It contains milligrams of sodium per capsule, but can you can take more as needed depending on the duration of your run and your sweat output. We also like that that this supplement is Informed Choice Certified.

Given that SaltStick Caps contain only electrolytes, you should be sure to pair them with both carbohydrates and fluids for adequate hydration. SaltStick Caps do not contain any added sugar or sweeteners. They are made with a vegetable-based capsule, making them both vegan and vegetarian-friendly.

This is a great option for those looking for a convenient, capsule with an easily adjustable dosage , as you can increase the number of tablets for longer or more intense runs.

It is suitable for competitive athletes, with an Informed Choice Certification, ensuring it's free of banned substances for sport. Gnarly Nutrition Hydrate Electrolyte Powder contains B-vitamins to help support energy metabolism and performance.

We like that it's NSF Certified for Sport and NSF Certified Contents , so you can be sure it is tested for purity and potency, and free of banned substances for sport, making it a good choice for competitive runners.

This powder contains a moderate amount of sodium at milligrams per scoop and 7 grams of carbohydrates with 4 grams of added sugar , and small amounts of other electrolytes, including calcium, chloride, magnesium, and potassium.

It's sweetened with both cane sugar and stevia, and contains natural flavors and colorings. We tested the raspberry flavor, which has a strong flavor and is relatively sweet , from the cane sugar as well as the stevia leaf extract. It is refreshing to drink and has a smooth texture, but definitely better for those with a sweet tooth.

Those looking for a supplement with a B-vitamin boost, as well as athletes or those looking for a product with a trusted third-party certification , with a moderate amount of sodium and carbohydrates. Those engaging in high-intensity or prolonged exercise would likely require more than one serving.

If you're running for less than hour and not producing high amounts of sweat, we recommend opting for an an electrolyte supplement that is lower in sodium and carbohydrates.

Hydrant Hydration Drink is made with simple ingredients, with a balance of sodium, glucose, and other electrolytes including magnesium, potassium, and zinc. It contains moderate amounts of sodium and carbohydrates milligrams of sodium, and 5 grams of carbohydrates from cane sugar , making it suitable for shorter runs, or whenever you're looking for an extra hydration boost.

We like that it is naturally flavored with fruit juice powder and colored with red beet juice powder. It does not contain any artificial sweeteners and is instead sweetened with cane sugar and monk fruit extract.

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. The mix is low in calories and carbs and contains no sugar, so it's ideal for athletes who prefer to separate their fueling and hydration needs.

Joanna Gregg, RD , food data curator for MyFitnessPal , recommends LMNT for athletes participating in prolonged exercise, noting that it should be consumed with post-workout protein and carbohydrates.

Athletes exercising for long periods of time, like marathon runners or long-distance cyclists, can use this for fueling purposes, due to its carb content. Spano's other top pick for endurance athletes is Tailwind Endurance Fuel. In addition to sodium and other electrolytes, each serving contains calories, 25 grams of carbohydrates and 25 grams of sugar.

So, athletes participating in sustained physical activity for long periods of time, like marathon runners or long-distance cyclists , can use it for fueling purposes, too.

However, if your sweat typically contains a high concentration of salt, you may need more than the included mg of sodium per serving. Tailwind Endurance Fuel is sold as a bulk powder and in convenient, single-serving packets. It's available in multiple flavors, including "naked," which is tasteless, and four caffeinated flavors — matcha, raspberry, tropical and cola — that contain 35 mg of caffeine per serving.

GU's product is low in sugar and available in multiple flavors. Taste is subjective, so picking just one hydration drink that everyone finds palatable is a bit of a fool's errand.

But citrus is a classic, time-tested flavor that's always refreshing, and we have it on good authority that GU nails it with their Hydration Drink Tabs in lemon lime. Todd Buckingham, PhD , professor of movement science at Grand Valley State University in Allendale, Michigan, relies on GU products himself when he trains.

Buckingham, who is also a triathlete and coach, says lemon lime is his favorite flavor. Each tab contains mg of sodium, enough salt to be effective but not so much that it tastes like you're chugging ocean water. And if you're curious about some of GU's other popular flavors, including orange, tri-berry, and strawberry lemonade, the company sells a variety box that contains a tube of each.

Small and portable, these tablets are ideal for those doing low-to-moderate-intensity exercise,. When you're traveling, a hydration drink's delivery system is almost as important as its ingredients.

Nuun's single-serving, dissolvable tablets are packaged in a small but formidable plastic tube that can be tossed in a purse or squeezed into a duffle bag without the risk of a torn package or the mess of a scoop and canister.

And besides being available online, Nuun can be purchased in most pharmacies and grocery stores nationwide, so it's easy to re-stock when you're on the road. Amy Shapiro, RD, CDN , founder of Real Nutrition NYC , notes that she personally travels with Nuun Sport Tablets, and Gregg includes them among her recommendations for people performing low-to-moderate-intensity exercise.

For athletes who need more sodium and a higher calorie and carbohydrate count, Nuun offers an endurance formula, which is available in single-serving sachets.

No powders or tabs here! This bottle of Gatorylte is great for keeping stores of electrolytes on track at a lower level of fluid loss. Despite its ubiquity, Gatorade is often dismissed by athletes and sports nutrition pros due to its relatively low level of sodium and high sugar content.

But Gatorlyte available by the bottle at Target, Walmart and your average grocery store tweaks the traditional formula by upping the sodium to mg per serving and cutting calories, sugar and carbohydrates. However, those 12 grams of sugar may still be too much for anyone monitoring their sugar intake — but it may not be enough for people who have grown accustomed to the sugar-forward flavor of regular Gatorade and similar products.

Some online reviewers complained about Gatorlyte's taste, noting an overwhelming saltiness. Before you pop a tab or reach for that scoop of drink mix, read the nutrition label carefully and consider the following factors.

We also lose potassium, calcium, magnesium and a few other trace minerals in small amounts," Gregg says. These electrolytes are critical, as they play an important role in maintaining blood pressure, regulating heart contractions and ensuring proper nerve function and hormone regulation.

Shapiro explains that magnesium, potassium and calcium tend to stay in balance with a healthy diet. But just how much you need depends on multiple variables, including your diet, how much you sweat, your sweat's salt concentration, how long and hard you exercise and certain health conditions.

Finding the right formula for your needs may take some experimenting, but Gregg has some general guidelines. It's also a good idea to check labels for calories, sugar and carbohydrates.

These can help fuel long workouts and aid in recovery. But, if you're not an endurance athlete or you're already consuming enough calories and carbohydrates to cover your energy needs, extra sugar and carbohydrates may be unnecessary and work against your weight-loss or weight-maintenance goals.

Artificial flavors and sweeteners, like sucralose and aspartame, are sometimes added to sports drinks to enhance their taste without upping the calorie count. Technically, these ingredients are considered safe for consumption, but some people find that they cause bloating and other gastrointestinal issues not something you want to deal with mid-workout.

Most of the dietitians we talked to recommended avoiding them when possible. Whether you need a scoopable powder, a dissolvable tab, individual packets or a ready-to-drink beverage depends on your personal preferences and how you plan to consume your drink.

For example, a canister of powder may be convenient for someone who primarily works out in their home gym and can mix their drink from the comfort of their kitchen. But, if you're hydrating on the go, a tube of tablets or individual packets may be more convenient. The best hydration drinks work with your workout routine.

For most people who are going about their everyday activities, including periods of moderate exercise lasting under 60 minutes, regular water is sufficient for hydration.

However, if you are eating a well-balanced diet, you are probably getting enough of these electrolytes in your food consumption," Gregg says. But there are some instances in which downing an electrolyte drink will help you recover more quickly.

Consider opting for one of the above picks when:. Nutrition Beverages Sports and Energy Drinks. The 7 Best Sports Drinks for Hydration, According to Dietitians By Jenessa Connor, CPT, PN-L1 Jul 16, com may earn compensation through affiliate links in this story.

Learn more about our affiliate and product review process here. Exercise duration and intensity plays a role in which sports drink is best for you. Video of the Day. How We Chose. Electrolytes Vitamins Sugar content Price Flavor options Convenience Activity level.

Best Overall: Liquid IV Hydration Multiplier. Best Overall. Liquid IV Hydration Multiplier This electrolyte drink powder comes in single-serving pouches and is available in nearly a dozen flavors. Pros Convenient, individually-packaged servings Extensive flavor options Contains vitamins B3, B5, B6, B12 and C.

Cons May be too high in sugar for some More expensive than other powders and tablets Doesn't contain magnesium or calcium. Best With Caffeine: Raspberry Limeade Skratch Labs Hydration Sport Drink Mix. Best With Caffeine.

Raspberry Limeade Skratch Labs Hydration Sport Drink Mix It contains 50 grams of caffeine derived from natural coffee berry.