Electrolyte Powders 101

Key Factors To Consider When Choosing

Electrolyte Mix

Losing too many electrolytes through excess sweating can cause headaches, muscle cramps, fatigue, dehydration, and even seizures. Electrolytes are found naturally in foods, but after long days of backpacking replenishing your electrolytes with a supplement is a good idea. Later in this article, we’ll cover more of the science behind what each main electrolyte does.

Mixes with the most types of electrolytes:

• Ultima Replenisher Mix
• Nuun Tablets

Taste

High-sugar and high-calorie options often have the strongest, sweetest flavors. Other electrolyte replacements add a hint of flavor, which make them easier to drink quickly. With powders and tablets, you can adjust your water ratio to find the perfect balance to fit your taste. “Flavorless” electrolyte replacements typically taste slightly salty with a slight mineral taste.

Best Tasting Mixes:

• Liquid I.V. Hydration Multiplier Electrolyte Powder
• Skratch Labs Hydration Mix

Packaging

For backpacking, single-serve electrolyte packets are the easiest, cleanest option. However, the individual packages do create extra waste. Tablets and pills are just as easy, but they may require repackaging to save weight and bulk (think bulky Nuun tubes). Bulk powders are the least practical on long trips. They will need to be repackaged and measured in the field.

Best Packaged Mixes:

• Liquid I.V. Hydration Multiplier Electrolyte Powder
• Hydrant Hydrate Electrolyte Drink Mix
• Tailwind Endurance Fuel
• Ultima Replenisher Mix

Price

The price per serving can range widely. We recommend thinking of your intended use when assessing electrolyte replacements. Higher calorie options are the most expensive, rivaling the cost of an energy bar. This can be a cost-effective way of hitting your caloric and electrolyte intake in one shot. For shorter activities or simply focusing on hydrating cost per serving is much cheaper.

Most affordable electrolyte mixes:

• Salt Stick Caps
• Dr. Price Electrolyte Mix
• Hi-Lyte Electrolyte Powder

Best Value Buy:

• Nuun Tablets

Premium electrolyte mixes:

• Skratch Labs Hydration Mix
• Tailwind Endurance Fuel
• GU Hydration Drink Mix

Premium electrolyte mixes come packed with extra calories. They are like an energy bar and an electrolyte mix rolled into one.

Other Things to Consider

Types of Electrolyte Replacements

POWDER: LIGHTWEIGHT AND EASY TO DISSOLVE

Electrolyte powder is easier to dissolve than tablets, however some powders dissolve better than others. Additionally, they don’t require fancy blending. They’re sold in bulk or boxes of single-serving packets that are often flavored, which is great in disguising the taste of “less-than-fresh” water.

Powders also allow you to cater to your taste a bit more. If you are looking for more or less flavor you can adjust your ratio, something you can’t really do with tablets. On the downside, you’ll need at least 8 oz of clean water (usually more). Also, no matter how hard you shake or stir, there’s always some powdery stuff that gets left behind.

TABLET: EASY TO USE BUT GENERALLY MORE EXPENSIVE

Packed in durable cases, tablets are easy to use. Just drop, fizz, wait and drink. No stirring or shaking required. They’re also known to be easier to digest for sensitive stomachs. Tablets can run more expensive compared to purchasing bulk powders. You also have to wait for tablets to dissolve.

SUPPLEMENT PILL: VERY EFFECTIVE BUT MAY CAUSE SIDE EFFECTS

Pills (i.e. salt tablets) are convenient, lightweight, and packable. You can take them anywhere and you can pop them on-the-go throughout a long-distance activity. Pills also relieve cramps, nausea, dizziness, and other early effects of dehydration super-fast. Note that some may experience stomach irritation, bloating, or other digestive issues as a side effect. Pills may also cause you to become thirstier, so you’ll need to up your water intake, which can end up diluting the pills.

ELECTROLYTE DRINK: BULKY, WASTEFUL AND MOSTLY UNHEALTHY

You can buy electrolyte drinks anywhere—gas stations, convenience shops, grocery stores. They’re inexpensive, pre-made, and ready-to-drink. However, they are bulky and inconvenient to carry long distances. They’re also single-use and typically loaded with unnecessary sugars and preservatives. Many have as much sugar as a can of soda.

TRACE MINERALS:

A NICE SIDE BENEFIT

If you’re unsure if you’re getting enough electrolytes, then you can request an Electrolyte Profile. These tests measure carbon dioxide, chloride, potassium, and sodium in your blood to see how your body's performing.

Along with adequate electrolytes, we also need plenty of minerals to keep us going.

Electrolytes qualify as “macro-minerals” which we need a larger amount of. But to keep our muscles, bones, and brains healthy, our bodies also require “micro-minerals” or “trace minerals”.

Trace Minerals include the following (Min. requirement listed):

• Chromium: 25-35 mcg
• Copper: 900 mcg
• Iodine: 150 mcg
• Iron: 8-18 mg
• Manganese: 1.5-2.5 mg
• Selenium: 55 mcg
• Zinc: 8-11 mg

SUGAR VS SWEETENERS 

Sugar, and particularly glucose, is the easiest and fastest way for our body to create energy. It also helps our bodies absorb liquids quicker into our bloodstream. The main issue with sugar is maintaining our blood sugar levels. If we are too low in blood sugar we will “bonk”, the feeling of hitting a wall, as our bodies are shutting down.

Our bodies all have a unique balance of burning available sugar through our diet and burning fat stores in our body. Many people forgo sugar to avoid the immediate, short-lasting boost we get from it and instead want to focus on longer term endurance energy levels.

Natural sweeteners allow us to have that sweet taste without the physiological effects of sugar intake. There are a variety of natural sweeteners now available, with the most popular being Stevia and monk fruit extract.

Artificial sweeteners can be a bit harder to digest and can cause headaches, heartburn, and GI issues. Avoid artificial sweeteners in your electrolyte replacements or you may run into some side-effects out in the field. Some of the most popular being Sucralose and Aspartame.

CAFFEINE

Several electrolyte replacements will have caffeinated options. There have been numerous studies that have shown caffeine intake improving aerobic endurance performance. However, large doses of caffeine can increase your risk of dehydration so make sure you keep the caffeine levels low and are staying hydrated. Caffeinated options are usually only used for activities lasting 3+ hours.

Some caffeine alternatives for energy boosts are taurine, guarana and vitamin B-12.

CLEAN LABEL: 

KEEP IT NATURAL

A LOT of replacements for sale are chemically fortified, contain heavily refined sugars, artificial sweeteners (like harmful aspartame) and artificial coloring. 

Re-fuel with natural, clean products without colorants, fillers, nitrates, high fructose syrup, glucose, artificial flavors, and sweeteners. Or really anything that sounds like a chemical.

Also, try to avoid drinks with too much sugar. A small amount of sugar isn’t a bad thing though. Our bodies and bloodstreams absorb liquids quicker when a small level of sugar is present.

Sugar-free options are okay as long as they’re clean. If they’re not, they’re often stocked with artificial sweeteners and preservatives that cause headaches, heartburn, and GI issues.

CALORIES:

YOU'LL NEED THEM WHEN HIKING

Electrolyte replacements range from 0 to 100’s of calories.

The higher calorie options are a solid choice when your energy levels need an extra boost—like during long active stretches, where your body could use a pick-me-up. High-calorie electrolyte drinks can give your body calories that it can convert to energy, all while you keep moving.

DISSOLVABILITY:

HOW EASY IT IS TO DISSOLVE

There is a huge range of dissolvability in electrolyte replacements. Tablets tend to take the longest as it is one solid pill, decreasing the surface area with the water. Powders dissolve the fastest, meaning you can start drinking only a few seconds after adding the powder. Typically, the more calories or larger the scoop, the longer it takes to dissolve.

5 Main Electrolytes

There are a lot of electrolytes—mainly salts, acids and bases. However, there are only a handful that naturally occur in body fluid. These are:

CALCIUM (Ca): Critical to maintaining general bone health, an important consideration with the constant stress backpacking, cycling, running, etc places on your bones. Calcium also ensures your blood properly clots - very important when cut. Calcium is naturally present in cheese, yogurt and milk.

POTASSIUM (K): This mineral is essential for a lot of organs to function properly, including regulating your heartbeat and kidneys. It also helps with maintain fluid levels, ph balance, and prevent muscle cramps. Potassium is naturally present in bananas, coconut water, dates, sweet potatoes, and avocados.

SODIUM (Na): Sodium is vital in regulating body fluid volumes. Specifically, regulating water levels, blood pressure and blood volume. The major positively charged ion - called "cation". Sodium is naturally present in salt (particularly sea salt), chicken, beets, and pickles.

CHLORIDE (Cl): Works hand in hand with Sodium in regulating your body fluid as well as cell balance. The major negative charged ion - called "anion". Chloride is naturally present in salt (particular sea salt), seaweed, celery, and tomatoes.

MAGNESIUM (Mg): Acts a vehicle in transporting other electrolytes like potassium and calcium through cell membranes. Makes it crucial for the nervous and muscular systems as well as well heart rhythm. Magnesium is naturally present in spinach and leafy greens, nuts and seeds, and dark chocolate.

Other important electrolytes are Bicarbonate (HCO3) and Phospate (HPO4). See all FDA recommended daily values.

How to Use Electrolyte Supplements

Dosage

The rate at which an individual loses electrolytes varies drastically. Activity, intensity, humidity, elevation, gender, and weight all play a role in depletion rates which makes estimations so difficult and relatively, inaccurate. We also sweat with varying concentration levels of electrolytes. That being said, for sodium, a general rule of thumb is to replace 80-240 mg per hour. See another depletion study.

For endurance activities like long-distance backpacking, running, and cycling, most athletes consume electrolytes before, during, AND after activity. Note you may not need to proactively replace electrolytes if you are doing moderate physical or are active for less than an hour.

Potential Side Effects

Too much of anything is bad news, and this rule applies to hydrating and consuming electrolytes, too. Overdo it and you’ll flush your system of valuable nutrients and be in a whole world of problems.

Take sodium, for example. Salt is already in many everyday foods, so it's easy to get too much which can cause bloating, kidney stones and even increased risk of cardiovascular disease.

Overconsumption of other electrolytes like calcium, magnesium, and potassium can result in laxative effects and nausea, lethargy, headaches, confusion, and even affect heart and muscle functions.

To stay within the proper levels of hydration, it’s recommended to drink two cups of fluid a few hours before exercise, 4-6 oz every half-hour throughout an activity, and at least 12 oz of water following exercise.

NATURAL DRINK OPTIONS

1. COCONUT WATER: Coconut water is often called "nature's Gatorade" and contains an array of essential electrolyte minerals like potassium, sodium, calcium, phosphorus, and magnesium. Coconut Water also naturally has more potassium than a banana. 

2. FRUIT JUICES: Fruit Juices (Orange, Watermelon) have high sources of magnesium, phosphorus, and potassium along with vitamins, minerals, and antioxidants.

3. SMOOTHIES: Lastly, smoothies are a healthy pre- or post-workout meal/snack that provides a great dose of electrolytes from fruits and veggies. You can add a dash of salt (you won’t even taste it) for an additional 150 mg of sodium.

FAQs

Why electrolyte replacements?

We lose electrolytes when we lose bodily fluids—dehydration, diarrhea, vomiting, etc. During exercise and intense physical activity, we lose large amounts of electrolytes through sweating.

ALL of our common electrolytes are depleted when we sweat. Sweat is mostly water which makes hydration essential. However, sweat also contains large amounts of sodium and chloride as well as small amounts of potassium, calcium, magnesium, phosphate and bicarbonate. Go for a long run on a hot day or hike up a big mountain and you can sweat out a huge amount of these electrolytes.

Losing too many electrolytes will lead to an imbalance. An improper balance can cause headaches, muscle cramps, fatigue, dehydration and even seizures. Going for an extended period of time with an imbalance can lead to some seriously nasty problems like this long list of deadly diseases.

Can I drink electrolyte water everyday?

Drinking electrolyte water everyday is generally okay. However, drinking multiple electrolyte drinks a day can lead to high sodium, increasing your risk of heart disease and high blood pressure.

When should you drink electrolyte powder?

You should drink electrolyte powder during or after intense exercise and sweating.

What is the best electrolyte replacement?

The best electrolyte replacement is the Liquid I.V. Hydration Multiplier Electrolyte Powder.

Which powder has the most electrolytes?

The powder that has the most electrolytes is Ultima Replenisher.

📷 Some of the photos in this post were taken by Jonathan Davis (@meowhikes)