The 6 Best Electrolyte Powders Of 2024 To Keep Your Body Hydrated

We all know the importance of staying hydrated. It impacts our energy levels, brain function, digestion, muscle health, skin health, and even sleep. But water isn't the only factor that plays into hydration.

When your body loses water and becomes dehydrated, you're also losing other nutrients, such as sodium (which is required by the body to maintain proper fluid balance). That's where the best electrolyte powders can help.

Mineral balance is key to hydration pathways in our body. By adding an electrolyte powder to your routine, you can replenish nutrients and hydrate at the same time.*

"Hydration is vitally important to your overall health," agrees Jennifer Hankenson, M.D., Yale Medicine physical medicine and rehabilitation physician and assistant professor of orthopedics and rehabilitation at Yale School of Medicine.

In addition to water, your body needs essential minerals to regulate fluid balance and regulate cellular processes in the body. "These minerals are called electrolytes and include sodium, chloride, calcium, potassium, phosphorus, and magnesium," Hankenson explains.

Essentially, she says, "Electrolytes work as gatekeepers that regulate cell activities such as muscle contraction, controlling pH balance and many other critical bodily functions."

Jackie Newgent, RDN, CDN, plant-forward culinary nutritionist, adds that the human body does an amazing job of naturally regulating electrolytes—but they can get out of whack when the amount of water in your body changes.

Per the U.S. National Library of Medicine, you should aim to take in the same amount of water you lose. Too little water will result in dehydration and too much, overhydration. "If you experience a more serious electrolyte imbalance, whether too low or too high, it can have potentially serious negative effects on your heartbeat, since your heart is a muscle after all," Newgent says.

Tara Collingwood, M.S., RDN, CSSD, LD/N, ACSM-CPT, a board-certified sports dietitian, adds that electrolytes are most commonly lost through sweat, or when your fluid balance is off from other health circumstances.

In some of these cases, people may require more than just a tall glass of water. "That's because when you're experiencing dehydration, like from excessive sweating, it means you have an imbalance of electrolytes and body fluid, not just fluid," Newgent explains. "Fluid-electrolyte balance is what's important for proper hydration."

The biggest benefit of electrolyte powders is that they can help replace the electrolytes your body loses through sweat or a fluid imbalance, says Collingwood. In fact, she says drinking water enhanced with electrolyte powder is one of the fastest ways to replenish electrolytes.*

Even so, there are potential downsides to consider when thinking about purchasing an electrolyte powder. Per Hankenson, while sodium is a very important electrolyte, "In high amounts it can cause health concerns such as fluid retention, especially in individuals with specific health considerations that affect the kidneys or heart."

If you are in a situation where you have excess fluid loss, Hankenson recommends looking for an electrolyte supplement that includes the essential electrolytes. "A good electrolyte supplement will have sodium, potassium, calcium, and magnesium. Some supplements may also contain chloride, phosphorus, or other vitamins and minerals," she says.

Because some individuals might need to watch their sodium intake levels, those with personal health concerns should consult with their physician prior to taking electrolyte supplements.

On the sugar front, you'll find that some electrolyte powders contain added sugar or artificial sweeteners. While Hankenson says, "These sugars can be helpful for athletes that not only need to replenish electrolytes but also benefit from carbohydrates that provide energy to maintain prolonged physical activity," many people are better off avoiding sugary drinks.

Electrolyte powders can benefit a variety of people. 

Hankenson recommends electrolyte supplements in specific cases, for example, if you are exercising in the heat, engaging in prolonged exercise, if you visit or live in a high altitude (including airplane travel), or on other occasions of substantial water loss.

During a workout, on the other hand, you may benefit from hydrating with electrolyte-enhanced options if you are working out on a hot day or in high humidity. You will also benefit from replenishing electrolytes starting at 45 to 60 minutes into a vigorous workout.*

"Post-workout is the most imperative time to rehydrate, as you want to restore body weight lost to suboptimal hydration," Hankenson adds. "Electrolyte shifts after intense prolonged workouts can lead to serious health consequences, which is why electrolyte-enhanced fluids can be the best option in this critical recovery period."

So, how do you know if you should supplement with an electrolyte powder? Various factors, including the person's size, sweat rate, duration of exercise, and sweat concentration, will impact whether or not you should use an electrolyte powder—as well as how often.

If you aren't sure, we recommend speaking with a nutritionist or your doctor.