Proper hydration goes beyond water. Electrolytes are essential for energy, recovery, and overall health. Here's everything you need to know.

What Are Electrolytes?

Electrolytes are minerals that carry an electrical charge:

• Sodium - Fluid balance, nerve function
• Potassium - Muscle contractions, heart rhythm
• Magnesium - Energy production, muscle relaxation
• Chloride - Digestion, fluid balance

When You Need Electrolytes

Essential for:

• Intense exercise (60+ minutes)
• Hot weather activity
• Illness (fever, vomiting, diarrhea)
• Low-carb/keto diets
• Alcohol consumption recovery
• Air travel

Signs of deficiency:

• Muscle cramps
• Fatigue
• Headaches
• Dizziness
• Brain fog

Top Product Recommendations

LMNT Zero Sugar Electrolytes

Best for: Keto, low-carb, and athletic performance

Why it wins:

• 1000mg sodium (most products have 100-200mg)
• Zero sugar, artificial sweeteners, or fillers
• Science-backed ratios
• Multiple flavor options

Cost per serving: $0.83

Liquid I.V. Hydration Multiplier

Best for: Quick hydration and travel

Why it works:

• Cellular Transport Technology
• Faster absorption than water alone
• Convenient single-serve packets
• Great taste

Cost per serving: $1.56

How to Use Electrolytes

Daily maintenance:

• 1 serving in morning
• Especially important for keto/low-carb dieters

Exercise:

• Before: 1 serving 30 min pre-workout
• During: Sip throughout sessions over 60 min
• After: 1 serving within 30 min post-workout

Illness recovery:

• 2-3 servings throughout the day
• Alternate with plain water

DIY Electrolyte Drink

Budget option:

• 1/4 tsp sea salt
• 1/4 tsp potassium chloride (salt substitute)
• 2 tbsp lemon juice
• 16 oz water
• Optional: stevia for sweetness

Cost per serving: $0.15

What to Avoid

Red flags in electrolyte products:

• High sugar content (20g+)
• Artificial colors (Red 40, Blue 1)
• Excessive caffeine
• Proprietary blends (hiding low amounts)
• "Energy" claims (usually just caffeine)

Cost Comparison

Sports drinks (Gatorade):

• Low electrolyte content
• High sugar (34g per bottle)
• $1.50 per serving
• Annual cost (1/day): $548

Quality electrolytes (LMNT):

• High electrolyte content
• Zero sugar
• $0.83 per serving
• Annual cost (1/day): $303
• Savings: $245 plus better health outcomes

Special Considerations

Keto/Low-Carb: Need 2-3x more sodium due to reduced insulin levels flushing electrolytes. LMNT is specifically formulated for this.

Endurance Athletes: Sweat rates vary, but most need 500-1000mg sodium per hour of exercise.

Pregnancy: Increased blood volume requires more electrolytes. Consult doctor for recommendations.

Hydration Strategy

The 80/20 rule:

• 80% plain water
• 20% electrolyte drinks

Don't overdo it—balance is key.

Storage and Shelf Life

• Store in cool, dry place
• Powder packets last 2+ years
• Mixed drinks: consume within 24 hours
• Avoid direct sunlight

Visit our Hydration & Wellness shopping list for direct links to top-rated electrolyte products!