What comes to mind when you think of electrolytes? For me, it used to be Gatorade, which was about the extent of my knowledge 😅 But I’ve learned soooo much about these mighty minerals and how amazing they are for our health and wellbeing. Despite their importance, many people are unaware of how electrolytes work or why they’re crucial for overall health. In this post, we’ll break down what they are, their benefits, when to use them, and how to choose the best ones for your needs!
This post contains affiliate links. It is for informational purposes only and is not intended to be medical advice.
Table Of Contents:
- What Are Electrolytes? Benefits & Why They’re Important
- When to Take Electrolytes
- Foods Naturally Rich in Electrolytes & DIY Drink Recipe
- What To Look For When Buying Electrolytes (& Brands to Avoid)
- Comparing the Best Natural Electrolyte Powder Brands
What Are Electrolytes? ⚡️ Benefits & Why They’re Important
Electrolytes are essential minerals that carry an electrical charge and are found in your blood, urine, and bodily fluids (yum). They play a vital role in keeping our bodies functioning optimally and help regulate a ton of critical functions, including:
- Hydration: Maintaining the balance of fluids inside and outside your cells
- Nerve Function: Supporting communication between nerves and muscles
- Muscle Contraction: Including your heartbeat!
- pH Balance: Keeping your body’s acid-base balance in check
- Blood Pressure Regulation
- Controlling Inflammation
Electrolytes work synergistically in the body, meaning they rely on each other to perform their functions effectively. For example, the balance between sodium and potassium is crucial for proper cellular function.
Idiocracy, anyone? 😅 #BRAWNDO
The most common electrolytes include:
- Calcium (Ca): Necessary for muscle function, blood clotting, and bone health
- Chloride (Cl): Helps maintain fluid balance and proper digestion
- Magnesium (Mg): Supports muscle relaxation, nerve function, and energy production
- Potassium (K): Regulates muscle contractions and heart rhythms
- Sodium (Na): Maintains fluid balance and supports muscle and nerve function
A Note About Salt (NaCl) 🧂
For years, we’ve been told to avoid salt, but sodium is a critical electrolyte that’s necessary for hydration, nerve function, and maintaining fluid balance. The key is to focus on high-quality salts, like Himalayan pink salt or sea salt (my fave is Redmond’s), and avoid excessive intake from processed foods. Salt isn’t the enemy—it’s about balance. Without enough sodium, your body can struggle to retain water effectively, leading to dehydration!
Related post: “How to Use Magnesium for Stress, Better Sleep, Sore Muscles, & Period Relief”
Why Electrolytes Are So Important
Electrolytes are crucial for staying hydrated and ensuring that your body’s systems run smoothly. Despite their importance, a staggering 75% of Americans are chronically dehydrated, which can lead to fatigue, headaches, muscle cramps, and even more severe health issues if left unchecked.
Some factors that diminish electrolytes in the body include:
- Sweating: Intense workouts, hot weather, or sauna use can deplete electrolytes, especially sodium and potassium
- Illness: Vomiting, diarrhea, or fever can cause rapid fluid and electrolyte loss
- Dietary Imbalances: Consuming too much processed food (high in sodium but low in other electrolytes) or not enough fresh, whole foods
- Stress: Chronic stress increases cortisol, which can deplete magnesium and sodium
- Alcohol Consumption: Drinking alcohol can lead to dehydration
- Excessive Water Intake: Chugging large amounts of plain water without electrolytes can dilute these minerals in your body, leading to an imbalance (particularly if you drink reverse osmosis, which strips EVERYTHING from the water, including beneficial minerals)
Related post: “Common Tap Water Contaminants & Choosing the Most Effective Water Filter”
According to my friend Sam Wolk, Nutritional Therapy Practitioner:
“Just like anything else, too much of a good thing can sometimes be…well, not great! In this case, drinking too much water. When we chug water that has been stripped of essential minerals and electrolytes, we are not only going to remain dehydrated, but we are going to pee all day long, never really absorbing it. Adding a pinch of quality, unrefined sea salt or electrolytes into your water is a great way to replenish lost minerals, plus it helps absorb our water on a cellular level.”
Read more from Sam in this post: “5 Key Tips for Clear Skin from Within (According to a Nutritional Therapy Practitioner)“
When to Take Electrolytes
Certain situations call for an electrolyte boost to help maintain optimal hydration and energy levels. These include:
🏋️ During Exercise: Especially if you’re sweating heavily or working out for over an hour
🥵 Hot Weather or Sauna Use: When you’re sweating more due to high temperatures
🤒 Illness: To replenish electrolytes lost through vomiting or diarrhea (…or when you’re hungover!)
💪 Post-Workout Recovery: To restore what’s been lost and aid muscle recovery
🤰 For Certain Groups: Athletes, pregnant or breastfeeding women, or those with high activity levels may benefit from regular electrolyte supplementation
😌 Daily for General Wellbeing: Incorporating electrolytes into your routine if you have an active lifestyle can support overall hydration and energy levels, even without intense physical activity!
Foods Naturally Rich in Electrolytes & DIY Drink Recipe
One of the easiest ways to uphold healthy electrolyte levels is by eating whole, nutrient-dense foods. Here are some excellent sources:
- Calcium: Dairy products, kale, and broccoli
- Chloride: Sea salt, olives, and tomatoes
- Magnesium: Nuts (almonds, cashews), seeds (pumpkin, chia), grass-fed beef, dark chocolate, and leafy greens
- Potassium: Bananas, avocados, sweet potatoes, spinach, and coconut water (one cup of coconut water contains about 600 milligrams!)
- Sodium: Seaweed, sauerkraut, kimchi, bone broth, celery, and beets
Incorporating these foods into your diet can help balance your electrolyte levels while providing additional nutrients! And if you’d rather make your own electrolyte-packed drink at home instead of buying fancy (and sometimes expensive) mixes, try this tasty concoction, compliments of Sam Wolk, NTP:
Mineral Mocktail Recipe:
- 50/50 ratio of carbonated mineral water and 100% coconut water
- Squeeze of a lime (or citrus of choice)
- Pinch of sea salt
Mix everything in a big cup and sip on throughout the day! Optional: Serve over ice and add a lime wedge.
Download Sam’s Burnout to Balance guide for even more recipes!
What To Look For When Buying Electrolytes (& Brands to Avoid)
Not all electrolyte products are created equal! Here are some tips and things to look for when reading ingredient labels.
✅ LOOK FOR:
- Low sugar content
- Real fruits and foods for flavoring
- Organic, non-GMO, clean ingredients
- Third-party testing for contaminants is a bonus!
❌ TRY TO AVOID:
- Excess sugar
- Dyes (like Red 40)
- Artificial flavors and “natural flavors” (more on this below)
- Artificial sweeteners (high fructose corn syrup, sucralose, aspartame)
- Anti-caking agents and preservatives (such as silicon dioxide or maltodextrin)
Popular Electrolyte Brands to Ditch:
- Gatorade: Maltodextrin, natural flavors, sucralose, Red 40, Yellow 6, anti-caking agents, lots of sugar
- Liquid I.V.: Lots of sugar, dextrose, natural flavors, anti-caking agents, synthetic vitamins
- Pedialyte: Dextrose, natural flavors, sucralose, Red 40, Blue 1, lots of sugar
- Powerade: High fructose corn syrup, natural flavors, Blue 1, disodium EDTA, synthetic vitamins, lots of sugar
- Propel: Maltodextrin, sucralose, natural flavors, anti-caking agents, synthetic vitamins, disodium EDTA
A Note About Natural Flavors and Stevia:
Before we dive in, I want to quickly mention two ingredients often found in electrolytes that you might want to know about.
😋 NATURAL FLAVORS: These might sound healthy, but the term can be misleading. While derived from plant or animal sources, these flavors undergo extensive processing, often stripping away their “natural” essence. For instance, a natural flavor sourced from a fruit may no longer resemble the original fruit after chemical manipulation. The FDA allows manufacturers to include additional solvents, preservatives, or additives in natural flavors, and companies are not required to disclose them. It’s similar to fragrance in personal care products, where there’s a lack of transparency and leaves consumers in the dark about what they’re actually consuming.
🌱 STEVIA: Stevia is often marketed as a better, zero-calorie sweetener, but there are nuances to consider. It does have proven health benefits, but there are also some possible drawbacks. One concern is that some stevia products are highly processed and only contain isolated compounds instead of the whole leaf or are blended with additives like dextrose. Additionally, there are some potential health concerns, such as disruption of the gut microbiome, affecting fertility, and inflammation of the liver and kidneys. Lastly, some people just don’t enjoy the taste because it’s intensely sweet!
At the end of the day, I am personally okay with these two ingredients in moderation but am mindful of how much I consume overall. Quality also matters. In the next section, you’ll find brands with and without these ingredients, so you have options depending on your preference!
Related post: “Comparing 15+ Organic & Clean Coffee Brands (Free of Mold & Mycotoxins)”
Comparing the Best Natural Electrolyte Powder Brands
I’ve tried a lot of brands over the years, and here are the best ones that I think you should check out! Honestly, I’m so spoiled now and plain water tastes boring to me 😅
But first…What’s the best electrolyte ratio?
You will notice different levels of electrolytes across these brands, and you might be wondering what’s the most ideal. The answer is that we’re all bio-individual, and it depends on factors like your diet, lifestyle, and activity level! For example, I’ve done a hair tissue mineral analysis (HTMA) and discovered that I need more potassium because my levels were low. However, perhaps you do sweaty workouts often and, therefore, might do better with more sodium. There’s no one-size-fits-all answer!
Paleovalley Essential Electrolytes (⭐️ Becca’s Top Pick!)
Price: $50 for 30 serving bag ($1.67 per serving) [cheaper if you buy 3+ bags]
Electrolyte Levels: 80mg Calcium, 160mg Magnesium, 280mg Potassium, 400mg Sodium
Flavors: Lemon Lime, Orange, Watermelon (flavored with organic fruit flavors)
Dissolvability: Mixes easily in water with light stirring
Total Sugar: 4g
Has Stevia? No
Paleovalley electrolytes are my overall top pick because they taste great, dissolve quickly, use organic fruit flavors, and don’t contain stevia or anti-caking agents. They have the perfect amount of flavor that isn’t too overpowering—they all taste good, but Watermelon is my fave! 🍉
What’s unique about these is that all of the electrolytes come from whole food sources instead of isolated synthetics: organic coconut water (potassium), seawater (magnesium), seaweed extract (calcium and iron), and unrefined ancient sea salt (trace minerals and sodium).
While they’re a bit more expensive, the quality is awesome!
Use this link for 15% off Paleovalley 🏷️
Buy Paleovalley Electrolytes Here
Also available here on Amazon (discount not applicable).
Just Ingredients Electrolytes
Price: $25 for 30 serving bag ($0.83/serving) or $22 for 20 travel packets ($2/serving)
Electrolyte Levels: 50mg Calcium, 145mg Chloride, 50mg Magnesium, 300mg Potassium, 115mg Sodium (3:1 potassium to sodium ratio)
Flavors: Blue Hawaiian, Coconut Lime, Fruit Punch, Grape, Guava Mango, Lemonade, Lemon Lime, Mango Lemonade, Orange Pineapple, Raspberry Lemonade, Strawberry Limeade, Tropical Paradise (flavored with real fruits and extracts)
Dissolvability: Because of the real food flavors, this needs an electric frother or shaker bottle to mix, otherwise it can be a bit sticky/clumpy
Total Sugar: <1-6g depending on flavor
Stevia? Yes, but it’s unprocessed whole stevia leaf which is better for the gut
Just Ingredients uses mostly organic, non-GMO ingredients and is super pure. They even third-party test for heavy metals and contaminants which you can verify from a COA (certificate of analysis).
I appreciate that they use actual foods for flavoring and nothing tastes fakes. My favorite is Tropical Paradise, which has pineapple and coconut water!
Use coupon code ORGANICALLYBECCA for a discount 🏷️
Buy Just Ingredients Electrolytes Here
Live Healthillie Minerals & Chill
Price: $45 for 20 travel packets ($2.25/serving)
Electrolyte Levels: 250mg Magnesium, 375mg Potassium, 490mg Sodium
Flavors: Berry Lemonade, Citrus, Lemon Lime, Tropical Punch (flavored with real fruit extracts)
Dissolvability: Needs an electric frother or whisk to mix; sediment can settle at the bottom after mixing
Total Sugar: 0-2g depending on flavor
Stevia? No
You’ve likely heard about the viral adrenal cocktail, but this is a convenient pre-made mixture option with super clean ingredients! It’s made with 400mg whole food Vitamin C (from acerola cherry) and electrolytes. Basically, it’s a blend to hydrate, keep your adrenals happy, and modulate stress response.
There’s no caffeine in it, but you might experience a little energy boost, so I like having it in the afternoons to offset that “slump” feeling. The Citrus one tastes refreshing, like a salty orange flavor. I prefer the Lemon Lime which is delicious and has a tart kick.
Use coupon code ORGANICALLYBECCA for a discount 🏷️
LMNT
Price: $45 for 30 travel packets ($1.50/serving)
Electrolyte Levels: 60mg Magnesium, 200mg Potassium, 1000mg Sodium
Flavors: Chocolate, Chocolate Caramel, Chocolate Chai, Chocolate Raspberry, Citrus, Grapefruit, Mango Chili, Orange, Watermelon, Raspberry, Unflavored (contains “natural flavors” but they often disclose what types ex. natural grapefruit flavor)
Dissolvability: Amazing! These dissolve the best of any electrolyte I’ve tried; you hardly need to stir
Total Sugar: 0g
Stevia? Yes, except for the Unflavored version
LMNT is one of the most popular brands! They are VERY salty and have a strong flavor. One “con” about LMNT is that the salt isn’t really the highest quality (like it’s basically table salt). So I prefer these after an intense workout or sweaty sauna session, but they’re not my top choice for daily drinking.
The chocolate flavors are surprisingly yummy in hot water! Like a salty hot cocoa. But I will say that the unflavored is kinda gross 😬 It has a metallic chalky salt taste. But you can always spruce it up with lemon or lime juice.
Mt. Capra Clean Minerals
Price: $40 for 30 serving container ($1.33/serving)
Electrolyte Levels: 240mg Calcium, 591mg Chloride, 35mg Magnesium, 1090mg Potassium, 95mg Sodium
Flavors: Naturally tastes like graham crackers
Dissolvability: Mixes easily but requires hot water
Total Sugar: 11g
Stevia? No
PSA: this contains dairy! It’s not your traditional electrolyte mix—it’s just dried goat milk whey that’s innately rich in minerals and electrolytes (particularly potassium!). So it’s a whole food, bioavailable, synergistic source. All you do is mix it in hot water and it truly tastes delicious. It even has a bit of protein! This has a higher sugar and carb content, so it’s not one I drink daily, but it’s a tasty treat!
I love Mt. Capra products because they’re grass-fed, A2, non-GMO, regenerative, and not given any hormones or antibiotics 🐐
Use this link for 10% off Mt. Capra 🏷️
Also available here on Amazon (discount not applicable).
Needed Hydration Support
Price: $45 for 30 travel packets ($1.50/serving)
Electrolyte Levels: 315mg Chloride, 150mg Magnesium, 250mg Potassium, 250mg Sodium
Flavors: Grapefruit, Lemon, Lime (flavored with real fruits and oils)
Dissolvability: Mixes easily in water with light stirring
Total Sugar: 0g
Stevia? No
Needed products are made for pregnancy and postpartum (to support nausea, morning sickness, or breastmilk supply), but these are suitable for all stages of life, and you don’t have to be pregnant or a woman to take them. They’re non-GMO and third-party tested for contaminants.
One thing to note is that the flavor is quite subtle, so don’t expect anything over the top! I like that Needed uses foods for coloring such as spirulina and turmeric. They also contain 50mg of trace minerals.
Use code ORGANICALLYBECCA for a discount 🏷️
Also available here on Amazon (discount not applicable).
Redmond Re-Lyte Hydration (💰 Most Affordable!)
Price: $44 for 60 serving container ($0.73/serving) or $40 for 30 travel packets ($1.33/serving)
Electrolyte Levels: 60mg Calcium, 1280mg Chloride, 50mg Magnesium, 400mg Potassium, 810mg Sodium
Flavors: Lemon Lime, Mango, Mixed Berry, Piña Colada, Strawberry Lemonade, Watermelon Lime, Unflavored (contains “natural flavors” but they often disclose what types ex. natural lemon flavor)
Dissolvability: Mixes easily in water with light stirring, occasional clumping
Total Sugar: 0g
Stevia? Yes, except for the Unflavored version
Redmond is the most budget-friendly if you buy the container. The scoop is also smaller compared to others! They have a pretty strong flavor, but not as salty as LMNT.
If you’re unfamiliar with Redmond, their real salt is sourced from a pristine, underground deposit in Utah left behind by an ancient sea. It’s sustainably mined with an awareness of environmental impact and ethical labor practices and contains 60+ trace minerals!
My husband likes these the best—we’ve been buying this brand for years! Our favorite is Piña Colada.
(They also have a kid’s line that’s less salty, has pediatrician-approved electrolytes appropriate for little bodies, and is colored with fruits and veggies!)
Use coupon code ORGANICALLYBECCA for a discount 🏷️
Also available here on Amazon (discount not applicable).
Shop the products from this post:
Other Electrolyte Brands I Tried
Here are some other brands I’ve tried in the past that aren’t necessarily faves of mine or I didn’t care for:
- Cure Hydration: Nothing is wrong with these, I just don’t like them as much as the brands listed above
- FlavCity: Tastes good but doesn’t mix well
- GoodOnya: Uses organic lemon juice powder for flavor and it’s pretty subtle
- Pique BT Foundation: I like these, they are just so expensive and not something I would buy regularly!
- Seeking Health: Extremely clumpy in the container and tastes chalky
- Trace Minerals ZeroLyte: I prefer to avoid the “silicon dioxide” ingredient in these
Phew, now I’m gonna need some electrolytes after writing this hehe 😮💨 In all seriousness, electrolytes can be a total game-changer. Rather than relying on sugary, artificial options, focus on clean, effective brands or try a simple DIY recipe at home and see the difference for yourself. Thanks so much for reading 💚 Drop any questions or comments below!
Studies & References:
- Cleveland Clinic
- Dr. Axe
- National Library of Medicine, 2
- PubMed (Stevia) 1, 2, 3
- Redmond
Thank you for this information! I’ll be trying some of these electrolytes; my body needs them! I enjoy reading your blogs. My kids are very health conscious and up to date on healthier choices, and now my grandchildren are! I have been better educated through them, and you, and have changed some of my old ways!
Thanks for reading, Angela! So glad to hear you’re trying to make healthier choices!
Is there a Canadian version of you? lol. Love your content and so appreciate the information. So may products I’d love to try based off your recommendations but are so costly to ship to Canada (would love to try the minerals and chill). Any suggestions? Thank you!!
Awww haha yeah that’s a struggle! But I’m not sure if you’ve seen this blog post about where to buy clean products in Canada. I would check the Balanced Market, I know they have Just Ingredients electrolytes!
Hey Kristina! I happened to stumble upon this comment, and wanted to share that my website happens to be a “Canadian version of Becca”, haha! Of course, my content is not the exact same because it’s original to me. (Becca- I hope it’s ok that I’m sharing this! Great post, by the way!) My content is all catered towards products that are easily available in Canada (healthy living, non-toxic products).
I just realized you will have no idea what my website is based off my comment, lol! Becca- feel free to delete my comment, or otherwise I could share my website with Kristina if it is ok with you!