Yahoo LifestyleIf You Sweat a Lot While Working Out, You Should Consider Adding Electrolytes to Your Water
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If You Sweat a Lot While Working Out, You Should Consider Adding Electrolytes to Your Water
The popularity of electrolytes started more than 40 years ago as a way to properly hydrate athletes who were exercising in the Florida heat and losing nutrients by sweating profusely. Trainers found that by adding carbohydrates, salt and key minerals to their water, the players were able to perform better and were less likely to be stricken with heat stroke. Over the years water additives have become more sophisticated and skyrocketed in popularity and are now available in hundreds of different flavors, forms and price ranges.
But it’s not just athletes that can benefit from adding electrolytes to their water! Electrolyte replenishment can be especially helpful if you engage in extended workouts, are a heavy sweater, travel on a plane, spend a lot of time outside in the heat, are sick with a fever or are in need of a hangover cure. In any of these conditions, your need for fluids and electrolytes may exceed what a balanced diet can provide. In addition, if flavored electrolyte powders can help you to drink more water overall and even eliminate sugary beverages from your diet, they can have some real nutritional benefits.
The registered dietitians in the Good Housekeeping Institute's Nutrition Lab have evaluated dozens of electrolyte powders and consulted with Dawn Jackson Blatner, RD, CSSN, a registered dietitian and board-certified specialist in sports dietetics, to bring you our top choices for 2022 with consideration for taste, ingredients and value.
Our top picks:
Stick around after our top picks to learn more about how to best incorporate electrolyte drinks into your workout routine, plus more information about how to pick the best electrolyte powder for you.
MurzikNata - 2/8
1) Sport Electrolyte Drink Tablets
Nuun
amazon.com
$25.82
One of the highest-rated electrolytes on Amazon, Nuun comes in easy-to-use, on-the-go tablets available in a variety of flavors. Nuun is a lower sugar option that's sweetened with stevia making it a good choice for individuals who are watching their carbohydrate intake or exercising at a lower or moderate rate and don't require the added carbs. Our experts loved Nuun's refreshing, crisp and light taste and the variety of flavors. It is mildly sweet and contains a slight effervescence. It has also been tested and verified as approved by the independent third-party evaluator, ConsumerLab.
Nuun also offers flavors that contain caffeine, which may help to increase energy levels before a workout. Those flavors should be avoided by those who are caffeine-sensitive.
• Nutrition per one tablet: 15 calories, 300 mg sodium (13%), 150 mg potassium, 4 g carbs, 40 mg chloride, 25 mg magnesium, 13 mg calcium, 1 g total sugar
• Sweetener: Stevia
• Cost per serving: $0.64
• Flavors: 13 flavors available, including 4 with caffeineamazon.com - 3/8
2) Electrolyte Recovery Plus
KEY NUTRIENTS
amazon.com
$29.69
Among the lowest cost-per-serving of our picks, this popular choice from Key Nutrients contains zero carbs and no sugar and was originally created to support a keto diet. It is available in multiple flavors and can also be purchased in travel packets. It contains a nice balance of sweet and tart flavors — it's sweetened with stevia — and according to our testers, it's easy to drink and not overpowering. It contains all the main electrolytes such as sodium, potassium, chloride, calcium, phosphorus and magnesium. But the amount of sodium it contains is on the low end of those we looked at, so this may not be the choice for a drenching hot yoga class or marathoners. It also contains 12 vitamins and minerals, so take this into consideration if you're already taking a multivitamin.
• Nutrition info per one scoop: 0 calories, 110 mg sodium (5%), 250 mg potassium, 160 mg chloride, 100 mg magnesium, 110 mg calcium, 100 mg phosphorus, 0 g sugar
• Sweetener: Stevia extract
• Cost per serving: $0.39
• Flavors: 10amazon.com - 4/8
3) ORS Hydration Electrolyte Powder Packets
DripDrop
amazon.com
$35.99
Developed by Dr. Eduardo Dolhun, a Mayo-clinic trained doctor, practicing family physician and dehydration expert, this option can be used for mild to moderate dehydration, according to the company website and packaging. It is a great choice for during or after an intense workout due to the higher amount of carbs it provides, along with other key electrolytes lost during profuse perspiration, including sodium and potassium. According to the company, this patented formula contains a specific ratio of sodium electrolytes and glucose, designed to mimic IV therapy. It dissolves quickly in water and some of our testers commented that this pick has a slight tartness, substantial color and sweeter flavor, with a somewhat strong taste when added to the recommended amount of water. Other testers preferred the flavor and consistency when diluted with more water than recommended.
• Nutrition info per one packet: 35 calories, 330mg (14%) sodium, 185 mg potassium, 9g carbs, 185 mg potassium, 0 mg chloride, 39mg magnesium, 0 mg calcium, 7g total sugar including 7g added sugar
• Sweetener: Sucrose, fructose, dextrose and a small amount of sucralose
• Cost per serving: $1.24
• Flavors: 14, including two limited edition and four hot water flavorsamazon.com - 5/8
4) Effer-Hydrate Electrolyte Tablets
NOW
amazon.com
$6.49
This supplement comes in a convenient tablet form, making it super easy to throw in your gym bag. It's very low in sugar and carbs, ideal if you're following a low-carb diet or just watching your sugar intake. Although it is lower in overall electrolytes than some of the other picks, it can be a great option for everyday hydration and maintenance on those days when you're not going super hard at the gym. This pick is also a good option according to Blatner because it "has less than 1g added sugar and 16% sodium."
These tablets dissolve relatively quickly, and our tasters liked the very subtle flavor, light effervescence and easy drinkability of this pick.
• Nutrition info per one tablet: 10 calories, 360 mg (16%) sodium, 1 g carbs, 100mg potassium, 0 mg chloride, 25 mg magnesium, 0 mg calcium, • Sweetener: Cane sugar, stevia
• Cost per serving: $0.64
• Flavors: 4amazon.com - 6/8
5) Hydration Multiplier Electrolyte Drink Mix
Liquid I.V.
amazon.com
$22.99
If you're an endurance athlete or heavy sweater, Liquid I.V.'s electrolyte powder is a good choice because it contains a higher amount of sodium and carbohydrates than most of its competitors, and these are two nutrients that could require replenishment during or after intense exercise (this could be the one for hot yogis!). The brand also uses patented Cellular Transport Technology which, according to the company website, is designed to encourage a quicker water delivery system to your body through the ratio of sodium, glucose, potassium and water included in the powder. Our tasters described the flavor as salty and sweet, with a heavier feel to it. Watering down is always an option if you prefer a more subtle taste.
• Nutrition info (per 1 stick) : 45 calories, 510 mg (22%) sodium, 12g carbs, 380 mg potassium, 0 mg chloride, 0 mg magnesium, 0 mg calcium, 11g sugar including 11g added sugar
• Sweetener: Stevia
• Cost per serving: $1.36
• Flavors: 10amazon.com - 7/8
6) Sport Hydrator Electrolyte Powder
Vega
amazon.com
$24.99
This sugar-free, certified vegan electrolyte powder contains 100% of your daily value of vitamin C derived from acerola cherry and contains calcium from marine algae, along with a moderate dose of electrolytes. This pick is a great choice for any activity or just rehydrating during the day. Non-GMO and keto-friendly, this powder dissolves easily in water. The flavor is mild and fruity, according to our tasters, with a hint of salt and a slight stevia aftertaste. This pick is also slightly lower in sodium than some of the others and may be a good choice if you're watching your salt intake.
• Nutrition info (per 1 scoop): 5 calories, 250 mg (11%) sodium, 120 mg potassium, 0mg chloride, 20mg magnesium, 50 mg calcium, 0g sugar
• Sweetener: Stevia
• Cost per serving: $0.47
• Flavors: 2amazon.com - 8/8
7) Enhanced Electrolytes
Zeal Naturals
amazon.com
$31.99
This pick uses Redmond Real Salt sourced from an ancient seabed in Utah to add sodium to the formula. It also contains b-vitamins and BCAA (branched-chain amino acids, essential amino acids that must be obtained through food) which may help prevent muscle soreness from exercise according to studies. In addition, studies show that electrolytes and BCAA's are lost during endurance sports or prolonged high-intensity activity. Through replenishment of electrolytes plus BCAA, athletes may be better hydrated. This choice is sugar-free with no added calories and, according to our tasters, it has a tart taste that is mildly sweet and reminiscent of a fruit punch.
• Nutrition info (per 1 scoop) : 0 calories, 250 mg (11%) sodium, 300 mg potassium, 0mg chloride, 30mg magnesium, 25 mg calcium, 0g sugar
• Sweetener: Stevia
• Cost per serving: $0.36
• Flavors: 4amazon.com
