Electrolyte Drink Powders: Top Picks for Hydration

We’ve all felt the slump after a hot run or a long practice — that heavy, thirsty drag that steals focus. I remember finishing a race and realizing I’d ignored sweat for hours. That moment made me seek better ways to hydrate for training and life.

The right powder can restore balance fast. From high-sodium sticks like LMNT and SALTT to sugar-free tubs and budget-friendly packets, choices change how you feel mid-workout and afterward.

In this roundup we’ll weigh per-serving salts, sodium levels, sugar strategies, certifications, and real-world mixability. You’ll see options with bold lemon lime flavor, unflavored clean-slate choices, and athlete-ready high-salt formulas. Consider pairing with non-alcoholic wellness beverages for complete hydration strategies, or explore protein-rich post-workout snacks for recovery.

Expect practical tips based on ACSM guidance and expert tests so you know when a higher-sodium option matters and when a lighter profile fits daily use. By matching a product to your sweat rate and session, you can get fewer cramps, steadier energy, and better fluid balance.

Key Takeaways

• Match a powder’s sodium to your sweat rate and session length for best results.
• High-sodium options (LMNT, SALTT) suit heavy sweaters and hot conditions.
• Value tubs and certified choices give good performance without extra sugar.
• Flavor range includes lemon lime, unflavored, and mild options for varied tastes.
• Look for ingredient transparency and third-party testing when possible.

Quick intro: Why electrolyte drink powders are trending for hydration and performance

Modern mixes make it easy to top up salts after hard sessions while keeping carbs separate for precise fueling.

Convenience drives the surge. Many athletes and gym-goers favor single-serve sticks or tubs because they replace lost electrolytes quickly when sweat and heat push fluid balance off track.

Experts note sodium losses are the biggest concern during long or intense sessions. For routine short workouts, food and water usually cover needs. But when sweat rates climb, a targeted mix can prevent cramps and fatigue.

Packaging matters: sticks fit race belts and gym bags, while tubs cut per-serving cost for daily use. Brands now publish clear per-serving numbers so you can compare salts and avoid guesswork.

Options range from sugar-free formulas to carb-inclusive blends. Many athletes separate carbs from salts—using a salt mix for fluids and gels for energy—to fine-tune performance and recovery.

Tip: Think about real pain points—cramps, headaches, or sluggishness—and try sample packs to find mixes that taste good and dissolve cleanly. Use these products strategically around workouts and hot days rather than all the time.

How to choose an electrolyte drink powder for your goals

Start with sodium targets, then balance carbohydrate and mineral content for the session ahead.

Match sodium to sweat and session length. For endurance efforts over two hours or heavy sweaters, aim for the ACSM range of 300–600 mg sodium per hour. If you sip one 20–24 oz water bottle per hour, choose a mix that supplies that hourly amount.

Sugar and fueling choices

Short workouts do fine with zero sugar. Longer sessions benefit from 5–10 g added sugar per serving or a separate carb source. Think about total carbs across a race or training block.

Mineral forms and tolerances

Look for clear labels showing sodium chloride, potassium, magnesium, and chloride and what each does for the body.

“Start simple: plan sodium first, then pick carbs and minerals to match effort and tolerance.”

• Lower magnesium if you’re GI sensitive.
• Adjust concentration with more or less water to hit preferred saltiness.
• Choose single-serve sticks for long outdoor hours and tubs for daily use.

Top picks by need: best overall, value, budget, sugar-free, caffeinated, and athlete-ready

Here are the top picks keyed to real needs — from high-sweat sessions to budget-friendly daily use.

Best overall

LMNT-style high-sodium packs — 1,000 mg sodium per serving, 200 mg potassium and 60 mg magnesium. These are notably salty and ideal when one concentrated serving must replace heavy losses.

Best value tub

Transparent Labs Hydrate — 500 mg sodium, carb-free, 1,000 mg taurine, Informed Sport certified. A tub format that fits daily training and label confidence.

Best budget sticks

DripDrop Bold — 330 mg sodium, 7 g added sugar, zinc included, and excellent mixability. Often near $1.12 per serving with subscribe options, good for travel and races.

Best sugar-free

Liquid I.V. Sugar-Free — 500 mg sodium and 370 mg potassium, sweetened with allulose and stevia. A flavorful pick when avoiding added sugar.

Best for athletes

Mortal Hydration Sport — choose Regular (~500 mg sodium) or Salty (~1,000 mg). Contains carbs and modest sugar to double as short-term fuel during long sessions.

Best caffeinated

Gainful High Performing Hydration — 400 mg sodium plus 150 mg caffeine from green tea. A solid option for pre- or mid-workout focus and perceived energy.

“Match the formula to the session: LMNT or Mortal Salty for heavy sweat; Transparent Labs for routine; DripDrop for budget; Liquid I.V. Sugar-Free for no-sugar needs; Gainful for a lift.”

Tip: Dilute very salty mixes if the flavor is too strong and track servings per package to compare cost. Try sample packs where available before buying bulk.

For more side-by-side evaluations, see this roundup of the best electrolyte drinks.

Brand spotlights: SALTT, LMNT, DripDrop, Nuun, Liquid I.V., Transparent Labs

Here’s a quick look at leading brands and what each one does best for rehydration.

SALTT pairs near 969 mg sodium with ~410 mg potassium and ~178 mg magnesium per stick. It uses SolarSea salts (NaCl & MgCl2), malic acid for tartness, and Reb D/M stevia for sweetness. Zero sugar and Lemon Lime Twist or Clean Slate give flexible mixing options.

LMNT delivers 1,000 mg sodium, 200 mg potassium, and 60 mg magnesium. It is notably salty and stevia-sweetened — designed for heavy sweaters who need a strong, straightforward formula.

DripDrop Bold offers 330 mg sodium, 7 g sugar, and zinc. It dissolves cleanly, tastes approachable, and often wins on price-per-serving for budget-minded users.

Nuun Sport Powder

Nuun brings 300 mg sodium plus potassium and magnesium in certified vegan, gluten-free sticks. Flavors can be intense, but the certifications appeal to clean-label shoppers.

Liquid I.V. Sugar-Free

This option uses allulose and stevia, pairs 500 mg sodium with 370 mg potassium, adds vitamins, and mixes easily — a solid sugar-free choice for those who want extra potassium.

Transparent Labs Hydrate

Transparent Labs supplies 500 mg sodium, minerals, 1,000 mg taurine, and SenActiv in a carb-free tub. It is third-party tested (Informed Sport) and fits athletes wanting verified nutrition and value.

electrolyte drink powders

These mixes turn plain water into a targeted rehydration tool for training and hot days.

Define it: A concentrated mix you add to water to deliver measured salts and minerals per serving. It helps you match intake to session length and sweat loss.

Unlike pre-bottled options, a mix lets you customize concentration and total drinks per day. Single-serve sticks simplify dosing. Tubs let you fine-tune scoops for different bottles.

Brands vary: some prioritize high sodium for heavy sweaters, while others balance broader electrolytes for general use. Taste and mouthfeel differ, so pick formulas you’ll finish.

Scan labels for per-serving sodium, potassium, magnesium, chloride, and sweetener type. Start with moderate sodium and move up if you see cramps, heavy salt stains, or headaches.

Tip: Adjust water volume to soften a salty profile or intensify flavor. For a wider comparison of top options, see the best electrolyte powder.

Hydration science: how electrolytes move fluid where your body needs it

Small ions do big work: they direct where water goes in the body during exercise and recovery.

Electrolytes guide fluid shifts across cell membranes so tissues stay hydrated when you sweat. Sweat loses water and minerals, with sodium usually lost in the largest amounts. That loss can pull water out of plasma and cells unless you replace both water and salt.

The role of sodium in fluid retention and sweat loss replacement

Sodium helps hold plasma volume steady. Over long hours, keeping plasma limits heart-rate drift and rising core temperature.

The ACSM target for hourly sodium replacement can protect performance in long efforts. Losing 1–2% of body mass from sweat raises heart rate and lowers power, so timely sodium plus fluids matters.

Potassium, magnesium, and chloride: muscle function, nerves, and recovery

Potassium supports nerve signals and muscle contractions. Magnesium aids muscle recovery and enzymatic work after hard sessions.

Chloride works with sodium to keep osmotic balance and acid-base status. Together they reduce cramping, dizziness, and late-session cognitive dips.

“Match sodium per bottle to your sweat rate, pace intake across a workout, and rehydrate after with salt plus water to restore baseline.”

• Dial sodium higher if you are a heavy sweater.
• Space sips to aid absorption and avoid bloating.
• Use thirst and urine color as daily guides.

For a plain primer on how these minerals work in the body, see this electrolytes resource.

Zero sugar and low sugar options for different diets

If you follow a low-carb plan, choosing a no-sugar mix keeps hydration separate from fueling.

When sugar-free works best: Zero-sugar mixes shine for short workouts, daily sipping, and people tracking macros on a tight diet. They replace salts and fluids without adding calories or carbs.

When a few carbs help

For efforts over about an hour and a half, 5–10 g of sugar per serving can aid absorption and taste. If you need carbs, use a low-sugar stick or pair a sugar-free formula with gels or chews.

• Try stevia or allulose versions if you want sweetness without sugar; note some people get GI upset from excess allulose.
• Read labels for sugar per serving and match intake to your diet and session length.
• Pick mixes that let you change concentration so you can increase carbs on long days and keep them low otherwise.

“Carry one sugar-free stick and one low-sugar stick so you can adapt if a session runs longer than planned.”

Quick test: Spend a week comparing sugar-free and low-sugar strategies during similar workouts. Track energy, stomach comfort, and taste preference.

Bottom line: Match the core electrolyte profile to your sweat rate first; sweetness is secondary. Choosing the right option helps you stay hydrated without derailing a diet or performance plan.

Flavors and formats: lemon lime classics, fruity mixes, and unflavored options

Bright lemon lime or a subtle unflavored scoop can change whether you reach for a serving midworkout.

SALTT offers many options, including Lemon Lime, plus Clean Slate for people who prefer no added taste. LMNT runs multiple fruit and richer profiles. DripDrop ships 13+ flavors, while Nuun and Liquid I.V. Sugar-Free cover broad sets, giving real variety for different routines.

Citrus and lemon lime profiles often make salt feel less intense. Berry or tropical mixes can hide sodium better for those who dislike a salty edge.

Unflavored powder appeals to minimalists, coffee drinkers, and anyone sensitive to sweeteners. A neutral option mixes into shakes and brewed drinks without changing taste.

“Try a variety pack before committing to a tub—temperature and dilution change how a flavor lands.”

• Flavor intensity varies: some brands are bold, others are light to avoid palate fatigue.
• Cold bottles mute sweetness; room-temp bottles boost flavor notes.
• Higher dilution helps people who find salt-forward profiles strong.
• Rotate flavors across the week to keep adherence high during heavy training.

Sodium, potassium, magnesium, chloride: dialing in your ideal content per serving

Think of each serving as a mini-plan: sodium, potassium, magnesium, and chloride set how your body holds fluid during activity.

Sodium is the anchor. LMNT gives ~1,000 mg per serving and SALTT ~969 mg; these meet heavy-sweat needs with one bottle. Mid-length sessions often do well with 300–500 mg per serving, as found in Transparent Labs (500 mg) and Liquid I.V. Sugar-Free (500 mg).

Potassium supports nerves and muscle work. LMNT supplies 200 mg while SALTT provides ~410 mg and Liquid I.V. lists 370 mg. Higher potassium helps balance sodium but watch total intake across a long day.

Magnesium varies a lot. LMNT has 60 mg; SALTT about 178 mg. Some mixes skip magnesium to avoid GI issues during intense efforts. If you are stomach-sensitive, choose lower-magnesium servings before and during a race.

Chloride usually shows up as sodium chloride or magnesium chloride. It works with sodium to keep osmotic balance and helps fluids move where they’re needed.

“Adjust servings across a long session rather than relying on one overly strong bottle early.”

Log per-serving intake and how you feel—cramps, energy, or bloating—to fine-tune choices. Match serving targets to your bottle size to avoid under- or over-concentration.

Sweeteners and ingredients: stevia, allulose, natural flavors, and acids

Small formulation choices change how a mix tastes and feels on the go.

Certain stevia extracts, like Reb D and Reb M, deliver a cleaner sweetness with less aftertaste than older stevia isolates. SALTT uses these Reb D/M extracts alongside malic acid and natural flavors to soften mineral bitterness.

Liquid I.V. Sugar-Free pairs allulose with stevia for mouthfeel close to sugar. Note: some people report GI upset from excess allulose, so test tolerance during training rather than race day.

Stevia types and taste

Reb D/M often tastes rounder and less licorice-like. That helps a salty profile land as pleasant instead of sharp.

Citric vs. malic acid

Citric acid creates bright, zesty notes. Malic acid gives a softer, lingering tartness that boosts perceived fruit flavor and masks metallic minerals.

Brands pair acids and natural flavors to balance salts and cut bitterness. If a flavor overwhelms you, dilute with more water.

“Ingredients should help you stick with consistent intake; they don’t replace the core minerals you need.”

• Scan ingredients for clarity on natural flavors and sweetener type.
• Test allulose tolerance on easy sessions first.
• Choose unflavored with acid if you want a clean, low-sweet option.

Packets, tubs, tablets, and drops: the best form for gym, travel, and races

From race day to the home gym, the delivery method you pick matters.

Form choice changes portability and dosing. Single‑serve packets (sticks) are light and race‑ready. They standardize servings so you avoid math on course.

Tubs cut cost per powder serving at home and let you tweak scoop size for different bottle volumes. They suit daily training but are bulkier for travel.

Tablets add fizz and convenience, though some dissolve slowly and can be awkward mid‑interval. Drops let you micro‑dose minerals across multiple bottles for steady, light support.

• Packets: best for races, travel, and gym bags.
• Tubs: best value and flexible dosing at home.
• Tablets: grab‑and‑go fizz, slower dissolve at times.
• Drops: layer into drinks for gradual intake.

“Keep a mix of forms so you can match the format to the day’s plan.”

Tip: Trial your preferred form during training. Flavor and electrolyte content often match across a brand, but mouthfeel and mixing speed can differ. Matching form to context helps you stay consistent and well hydrated for training and races.

Use cases: before, during, and after exercise—plus work, heat, and recovery

Plan hydration like you plan pacing: set timed sips and salt targets to avoid late-session fade. A simple game plan helps you hit performance targets and speed recovery afterward.

Endurance sessions over two hours vs. everyday workouts

Everyday workouts often need only water or a light serving if you sweat little. Short gym sessions rarely require extra sodium or carbs.

Long endurance efforts should follow ACSM guidance of ~300–600 mg sodium per hour. Many athletes separate carbs from salts to fine-tune fueling across multiple hours.

Heavy sweaters and hot climates: adjusting serving frequency

If you see salt crust on clothing or get cramps, increase serving frequency and sip more often in heat. Splitting one strong mix into two moderate bottles across the hours keeps levels steadier.

• Take a measured serving before long sessions.
• Sip regularly during to cover sweat losses across hours.
• Include sodium and fluids after training to speed recovery and cut next‑day fatigue.
• Test strategies on training days before big races or sports events.
• For work in hot environments, a light serving mid‑day helps steady fluid balance.

“Write a simple plan for long sessions so focus stays on performance, not remembering to sip.”

Watch biofeedback—thirst, urine color, and perceived exertion—to refine hourly targets. Gut comfort matters; choose a concentration that sits well during high intensity.

Price and value: cost per serving, subscribe-and-save, and brand comparisons

Look past the sticker price—value depends on sodium, mixability, and how you use a product.

Per-serving math matters. DripDrop Bold runs about $1.12 per serving, Transparent Labs Hydrate ~$1.33, LMNT about $1.50, Liquid I.V. Sugar-Free ~$1.56, and Gainful ~$1.57. Tubs usually lower the per-serving cost versus single sticks.

Subscribe-and-save plans can cut effective cost substantially if you use a powder several times a week. Sticks buy portability; tubs buy value at home.

Evaluate value beyond price: look at sodium and potassium per serving, flavor range, and how cleanly a mix dissolves. Faster mixability and a grit-free bottle can be worth a small premium.

• Drink a cheap option for daily sips and save the higher-sodium product for long sessions.
• Choose sugar-free versions only if you need them—some users pay extra for sweetener systems they prefer.
• Variety packs help you avoid flavor fatigue and test options before committing to bulk tubs.

“Build a small rotation—one budget product for routine use and one higher-sodium option for long or hot days.”

Nutrition add-ons: vitamins, adaptogens, and caffeine—do you need them?

Beyond salts, many formulas add small doses of functional ingredients to nudge recovery or focus.

Common extras can help, but they don’t replace basics. Transparent Labs Hydrate pairs taurine and the SenActiv adaptogen blend with 500 mg sodium and Informed Sport certification. Liquid I.V. Sugar-Free adds vitamin C, niacin, and B vitamins for a bit of daily support.

Caffeine makes sense for early‑morning sessions or mid‑day energy boosts. Gainful’s product uses about 150 mg from green tea—trial that dose in training before race day. Choose caffeine‑free mixes for evening sessions.

Magnesium in a serving can aid recovery, but it can also upset sensitive stomachs. If you’re GI prone, pick lower-magnesium options or take magnesium after training instead.

“The clearest rule: electrolytes and fluids drive performance. Extras are convenience, not a substitute for solid nutrition.”

• Scan ingredient lists for clear dosages so add-ons match your goals.
• Certifications like Informed Sport help competitive athletes trust label claims.
• If you already take supplements, a clean-label option may be the best choice.

Mixability and taste: avoiding grit, dialing water volume, and flavor pairing

Good mixability and a pleasant flavor make you more likely to sip consistently during training.

Start smart: add the powder to a small amount of water, shake or stir until dissolved, then top off your bottle. That trick cuts clumps and keeps grit out of the bottle so the mouthfeel stays smooth.

Some formulas dissolve very fast — DripDrop is notable for leaving little residue — while tablets can need more time. Faster-dissolving options are better for quick refills mid-session.

Play with water volume to tune taste and body. More water tames a salt-forward profile and mutes sweetness. Less water brightens citrus notes and makes flavors pop.

Sweetener notes: Reb D/M stevia tends to read cleaner, and malic acid can lift fruit character without masking minerals. If a sweetener doesn’t sit right, try an unflavored scoop or a different brand’s system.

Practical tips:

• Chill or add ice to soften sweetness and make bold flavors easier to drink.
• Swirl between sips during long sessions so minerals that settle get mixed back in.
• Rotate flavors across the week to avoid palate fatigue — citrus for pre/during workouts, berry or unflavored for all-day sipping.
• Keep notes on taste, mouthfeel, and how your body responds so you can repeat what works.

Safety and fit: who may not need electrolyte drinks daily, and when to consult a pro

Daily use isn’t required for most; short sessions often call for plain water and regular food instead.

Many people doing under an hour of light-to-moderate sports get enough fluids and minerals from meals and water. Try products only when sessions run longer than about two hours or when you notice cramps, heavy sweat, or headaches.

If you have high blood pressure or follow a sodium‑restricted diet, consult a clinician before adding high-sodium servings. Consider sweat testing to personalize needs when training in heat for long hours.

• Choose lower‑magnesium or gentler sweetener systems if your stomach is sensitive.
• Watch total daily sugar from foods and beverages—limit extra sugar on peak training days.
• Note signs of underhydration (dark urine, dizziness) and overconsumption (bloating) and adjust intake.

Start slowly: trial new formulas on easy days, log what works, and avoid stacking servings without tracking. Added caffeine may not suit everyone—time it by sensitivity and schedule.

“For complex medical or high-performance situations, get tailored guidance from a sports dietitian or clinician.”

Conclusion

,

Treat each bottle as a small plan: set sodium and overall electrolyte per serving to match your sweat rate and session length so fluid balance stays steady.

Strong, practical step: try one high-sodium stick and one sugar-free option across similar workouts to compare taste, flavors, and how your body responds.

Read ingredients for sweeteners like stevia and for potassium or other minerals that support muscle and recovery. Adjust water volume to soften salty profiles and keep consistent water intake alongside targeted servings.

Track what works—notes on performance, stomach comfort, and cost, plus certifications and format—so you can repeat success on big training days.

Next step: pick one or two promising products, test them during training, and refine your plan. With a simple routine, hydration becomes a reliable advantage, not a variable.

FAQ

What are the main differences between zero sugar, low sugar, and carb-inclusive mixes?

Zero sugar mixes use noncaloric sweeteners like stevia or allulose to provide flavor without carbohydrates, making them a good match for keto or calorie-controlled diets. Low sugar options add a small amount of simple carbs to speed energy delivery during longer workouts. Carb-inclusive mixes supply more glucose or dextrose per serving and work best for endurance sessions over 60–90 minutes when you need both fluid and fuel.

How much sodium should a “heavy sweater” consume compared with someone doing everyday training?

Heavy sweaters can lose large amounts of sodium in sweat and often benefit from 500–1,000 mg per serving during long or hot sessions. For typical gym sessions or daily training, 100–300 mg per serving usually covers losses and supports fluid balance. Always factor in diet, sweat rate, and climate before choosing a high-salt option.

What roles do potassium, magnesium, and chloride play in hydration and recovery?

Potassium helps maintain cell fluid balance and supports muscle and nerve function. Magnesium aids muscle relaxation and energy metabolism, reducing cramp risk. Chloride works with sodium to maintain blood volume and stomach acidity. A balanced mix of these minerals supports performance and post-exercise recovery.

Are any formats better for travel, races, or daily gym use—packets, tubs, tablets, or drops?

Packets and sticks are the most travel-friendly and offer single-serve convenience for races. Tubs deliver the best cost per serving for daily use at home. Tablets and dissolving tabs work well for on-the-go refills and carry less bulk, while liquid drops fit in small bottles and are quick to dose into water.

Which sweeteners should I watch for and how do they affect taste?

Stevia (often Reb D or Reb M) provides zero calories but can taste slightly bitter to some people. Allulose mimics sugar’s mouthfeel with fewer calories and less aftertaste. Natural flavors and acids like citric or malic acid add brightness; malic tends to give a fruitier tartness while citric is sharper. Try small packs before committing to tubs if taste matters a lot.

When is sugar-free the best option, and when are carbs helpful?

Sugar-free is ideal for weight management, low-carb diets, or short workouts under an hour. Carbs become helpful for endurance efforts or high-intensity sessions lasting more than an hour, as they supply working muscles with quick energy and can improve performance and delay fatigue.

How do caffeinated versions compare with noncaffeinated mixes?

Caffeinated options add a stimulant boost that can sharpen focus and perceived energy before workouts. They also dehydrate slightly through a mild diuretic effect, so pair them with adequate fluids and minerals. Noncaffeinated mixes focus purely on rehydration and mineral replacement.

Are products with added vitamins, adaptogens, or caffeine worth it?

Added vitamins like B-complex or vitamin C can support energy metabolism and immune health, but they aren’t required for rehydration. Adaptogens and caffeine can aid perceived recovery and alertness for some users. Evaluate ingredients for relevance to your goals and check labels for clinically meaningful doses.

How do I judge mixability and avoid gritty texture?

Look for micronized powders, effervescent tablets, or formulas designed to dissolve quickly. Increasing water volume and stirring or shaking briskly helps. Reviews and brand reputation for clean dissolution are good indicators—some tubs blend better than single-serve sticks.

Who should avoid daily use and when should I consult a healthcare professional?

People with uncontrolled hypertension, kidney disease, or those on sodium-restrictive diets should consult a clinician before using high-salt mixes. Also check with your provider if you take medications that affect fluid or mineral balance. For most healthy adults, occasional or daily use tailored to activity level is safe.

How do I calculate cost per serving and find the best value?

Divide the total price by the number of servings in the container to get cost per serving. Consider subscribe-and-save discounts, bundle deals, and whether you prefer tubs (lower cost per serving) or single-serve packets (convenience premium). Factor in efficacy and ingredient profile, not just price.

Are vegan, gluten-free, or third-party tested options available?

Yes. Many brands offer certified vegan and gluten-free mixes, and several reputable manufacturers perform third-party testing for purity and label accuracy. Look for certification logos and lab reports if those attributes matter to you.

How should I adjust serving frequency for endurance sessions over two hours or hot climates?

For prolonged efforts or high heat, consume a serving before activity, then repeat every 30–60 minutes depending on sweat rate and intensity. Heavy sweaters may need higher-sodium formulations and more frequent servings. Monitor urine color and body cues to avoid both under- and overconsumption.

Do flavored options like lemon lime affect hydration efficacy?

Flavor only affects palatability, not the core hydration function. Lemon lime and other fruity profiles can encourage sipping and improve compliance, which ultimately helps you maintain better fluid balance during activity or hot days.

Can I mix these mixes with other beverages, like sports shakes or coffee?

You can add mineral mixes to many beverages, but watch for flavor clashes and ingredient interactions—caffeine from coffee plus a caffeinated formula can be excessive. Avoid combining with high-calorie shakes if you’re targeting rapid fluid absorption during exercise.

How do sodium, potassium, magnesium, and chloride numbers translate to real needs per serving?

Aim to match losses based on sweat testing or general guidance: light trainers may need 100–300 mg sodium per serving, everyday athletes 300–600 mg, and heavy sweaters 500–1,000+ mg. Potassium often ranges 100–400 mg, magnesium 10–50 mg, and chloride typically mirrors sodium to support balance. Use labels to compare and tailor to your routine.