The Truth About “Electrolyte Powders”: Are They a Summer Necessity or Just Expensive Salt?

Electrolyte-enriched beverages are one of the hottest segments in the fitness space right now.

You might see your favorite athlete downing a neon-colored liquid mid-game, and even popular social media influencers (and their uncles) are launching a ‘rehydrating’ supplement, which is another fancy word for electrolytes.

As a personal trainer with over 17 years in the trenches, I can attest that electrolyte supplements can give endurance athletes an edge by allowing them to push themselves harder and for longer.

That said, most new electrolyte powders, with their fancy formulas, are nothing more than fairy dust.

In this article, I pull back the curtain on the truth about electrolyte supplements. I’ll break down the ingredients of the three most popular electrolyte powders, scrutinize their cost, and analyze whether they are any better than plain water and a banana. I’ll also share DIY alternatives that you can whip up in your kitchen.

What Are Electrolyte Powders? 

Whether you are a bodybuilder chasing PRs in the gym or a weekend warrior who wants to survive the summer heat, proper hydration is your foundation.

Contrary to what most people think, you are not just losing water when you sweat. You are also shedding important minerals collectively known as electrolytes. For the uninitiated, electrolytes are minerals in your blood and other body fluids that carry an electric charge.

Sodium, potassium, chloride, calcium, magnesium, and phosphate are a few examples of electrolytes that keep your muscles firing, nerves signaling, and fluids balanced.

Overlooking hydration increases the risk of cramps, fatigue, and other chronic health conditions. An electrolyte imbalance hampers physical performance and overall output.

As the sports nutrition industry hit the saturation point after the mass adoption of pre-workout and whey protein supplements, they turned their attention to intra-training supps. Electrolyte powders are turning out to be massive winners.

Most electrolyte powders come in convenient sachets that you can carry along with you in your gym bag or even your pockets. All you need to do is rip off the top, toss it into the water, and gulp it.

These powders promise peak hydration, faster recovery, and unstoppable energy by replenishing vital minerals lost in sweat.

The best thing about these electrolyte powders (for supplement brands) is that they are incredibly versatile. While yogis avoid pre-workouts and hikers avoid protein shakes, electrolyte supplements can be sold to anyone as long as they spend more than 20 minutes a day training.

Science of Hydration and Electrolytes

At some point or the other, you have probably found yourself in the middle of a grueling summer workout where your energy felt like it was slipping away and you could do nothing about it.

Sweat is your body’s first line of defense when it comes to combating heat. However, you lose a significant amount of key electrolytes along with water through perspiration when you exercise in hot or humid conditions. This can significantly hamper your performance and recovery.

An Overview of the Key Electrolytes

Here is a brief overview of what each of these electrolytes does:

• Sodium: Regulates fluid balance and ensures your cells stay hydrated.
• Potassium: It powers muscle contractions, which is key during bodybuilding training.
• Magnesium: Supports nerve signaling and prevents those maddening twitches during intense workouts.
• Calcium: Strengthens muscle function and bone health, which are crucial for unlocking maximum training performance.

Remember, this is not an exhaustive list of the benefits of these electrolytes. I’ve only mentioned things that impact your training performance. Together, these minerals maintain a delicate balance by moving water in and out of cells to prevent dehydration or overhydration.

A study published in the American College of Sports Medicine journal concluded that losing just 2% of body weight in sweat can impair endurance and strength. (1)

Without an optimal sodium replenishment plan, you’re flirting with hyponatremia, a dangerous condition where low sodium dilutes blood levels, leading to symptoms like fatigue, muscle weakness, and in severe cases, seizures, coma, and even death.

Breaking Down the Top 3 Electrolyte Powders

 

Brands have nailed the packaging of electrolyte supplements. They use neon greens, electric blues, and bold fonts that scream energy and vitality. However, these fancy packaging often hide added sugars or sweeteners like stevia. Some brands also throw in vitamins or caffeine for an extra kick.

I have trained clients across the spectrum and seen what works and what’s just a gimmick.

Below, we’ll weigh the benefits of the three most popular electrolyte supplements against their costs and break down whether they’re worth your hard-earned money.

Liquid I.V.: The Vitamin-Packed Powerhouse

This is one of the biggest electrolyte players in the market. Each packet of this supp delivers 500 mg of sodium, 380 mg of potassium, and a hefty dose of vitamins B3, B5, B6, B12, and vitamin C.

Its proprietary Cellular Transport Technology claims to speed up hydration, making it a favorite for serious athletes.

That said, the better quality comes at a price, as a 16-count pack of Liquid I.V. will set you back by $24.99 (about $1.50 per serving).

You must be mindful of the 11 grams of added sugar per serving in this supplement when cutting calories and trying to achieve a shredded physique.

This electrolyte supplement is best for runners and bodybuilders in a bulking phase, especially if training in hot or humid conditions.

Buy at Amazon

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DripDrop: The Athlete’s Choice

DripDrop electrolyte powder is NSF Certified for Sport, a big deal for competitive athletes needing clean supplements. An athlete is responsible for the supplements they take. You should never take an uncertified supp if you aim to compete at an elite level.

This powder contains 330 mg of sodium, 185 mg of potassium, and 39 mg of magnesium per serving. Plus, it is formulated using a World Health Organization-inspired oral rehydration solution.

DripDop also includes 80 percent of your daily vitamin C and 15 percent of your zinc goals.

Its $1.0 per serving price tag and lip-smacking flavors make it a solid deal for athletes looking for the best bang for their buck.

DripDrop also delivers 7 grams of sugar per stick, which might be a cause for concern for keto dieters.

Buy at Amazon

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Ultima Replenisher: The Clean, Budget-Friendly Option

This product is popular for its clean, sugar-free formula. It offers a broad electrolyte mix: 55 mg sodium, 250 mg potassium, 100 mg magnesium, 65 mg calcium, and 79 mg chloride, plus vitamin C and zinc. The best part is that it doesn’t contain any carbs or calories.

Ultima Replenisher is priced at $0.75 per serving, making it the most wallet-friendly option on this list. It doesn’t end there. This supp is vegan and keto-friendly, which makes it appeal to a wide audience.

Although it comes in several flavors, some people report a noticeable stevia aftertaste.

Because of its low sodium content, I wouldn’t recommend it to people who sweat a ton. Ultimate Replenisher is best suited for daily use and light to moderate activities, or those on a budget.

Buy at Amazon

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Comparing the 3 Electrolyte Supplements

Here is how the three top electrolyte supplements stack up against each other:

Supplement	Sodium (mg)	Potassium (mg)	Magnesium (mg)	Added Sugar (g)	Price per Serving	Certifications
Liquid I.V.	500	380	0	11 (varies by type)	~$1.50	–
DripDrop	330	185	39	9 (sugar-sweetened)	~$1.00	NSF Certified for Sport
Ultima Replenisher	50	250	100	0	~$0.75	–

You should prefer an electrolyte supplement with a high sodium dose, like Liquid I.V., if you sweat buckets and feel drained afterward.

DIY Electrolyte Solutions: Cheaper and Just as Effective?

Replenishing your depleted electrolyte levels isn’t rocket science. You can whip up a simple homemade electrolyte drink within minutes by mixing:

• 1 liter of water
• 1/4 teaspoon salt (for sodium)
• Juice of one lemon or lime (for potassium and flavor)
• 1-2 tablespoons honey or maple syrup (for carbohydrates and taste)

My recipe costs under $0.10 per serving. You can alter the dosages of each ingredient based on your unique needs and goals. For instance, endurance runners can add half a spoonful of table salt to limit the risk of dehydration.

I must add that DIY electrolyte supplements aren’t as portable as commercial products, which might be a cause for concern for people who travel often.

Are Electrolyte Powders Just Expensive Salt? 

Electrolyte powders aren’t cheap. Liquid I.V. runs about $1.50 per serving, DripDrop hits $1.00, and Ultima Replenisher, the budget champ, costs $0.75. If you’re serious about starting an electrolyte supplement, these can set you back by $20-45 per month on top of your routine supplement stack.

On the other hand, a banana packs 400 mg of potassium and costs about $0.20. A cup of coconut water, with 600 mg of potassium and 60 mg of sodium, runs $0.50–$1.00. So, when you have better, healthier, cost-effective options, is it really worth it to shell out money on some powders?

To be honest, water and a balanced diet will cover all your needs if most of your workouts last under an hour.

Your kidneys are pros at balancing electrolytes, and foods like spinach, avocados, or even a sprinkle of table salt cover your bases.

An average athlete who hits the gym three times a week doesn’t sweat enough to justify daily electrolyte powder intake. I’ve coached clients who hydrate well just with a post-workout salted avocado.

Electrolyte powders are a tool that can help improve your performance. However, you shouldn’t overly rely on them as it can lead to nutrient deficiency in the long term, resulting in severe gaps in your overall health and fitness.

The Verdict: Necessity or Hype? 

Electrolyte supplements have their place and time; think marathons or other multi-hour high-intensity events. These powders can also be incredibly helpful for people who train in hot and humid environments.

On the flip side, electrolyte powder overuse can backfire, spiking sodium levels and stressing your kidneys. I have seen clients chug these drinks for ‘health’ and end up bloated from excess minerals. Also, excess sodium, say 1,500 mg from multiple servings, can strain your kidneys, especially if you’re not sweating buckets.

Increased sodium intake can spike blood pressure, and too much potassium or magnesium can cause digestive upset.

For bodybuilders, consider these powders during intense cutting phases when low-carb diets can mess with electrolyte balance. Otherwise, stick to water and nutrient-dense foods.

Ultimately, choosing the right electrolyte powder depends on your goals.

Conclusion

Now you know everything there is to understand about optimal hydration, and you hopefully won’t fall into the trap of marketing-savvy electrolyte powder companies.

Save the electrolyte powder for sessions longer than 90 minutes, especially in hot conditions or if you sweat heavily. Beginners should primarily focus on drinking a gallon of water daily and eating a balanced diet, the rest will take care of itself. Best of luck!

References:

1. Suarez-Ortegón MF, Zea-León MDP, Astudillo-Gironza AM, Garzón S, Portela GF, Villarreal-Nieto OD. Sweat Rate, Sweat Sodium Losses, and Body Composition in Professional Male Soccer Players in Southwest Colombia. Medicina (Kaunas). 2024 Jan 7;60(1):113. doi: 10.3390/medicina60010113. PMID: 38256373; PMCID: PMC10819496.

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