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Everyone has their own approach to stay hydrated, whether it’s using a motivational water bottle, infusing flavor via fruits, or simply downing a glass of plain, old H2O. But for people who are extra-parched, electrolyte powders may also factor into the equation.
In most scenarios, water provides sufficient hydration, but there are some cases when the addition of an electrolyte powder can be helpful, according to Danielle Rancourt, R.D., certified sports dietitian and founder of Pivot Nutrition Coaching. Namely, if you’re sick or exercising intensely.
“When we lose fluids — through sweating, vomiting, diarrhea, for example — we are losing both fluids (water) and electrolytes: sodium, potassium, magnesium, calcium, and chloride,” says Rancourt. Electrolyte powders contain these essential minerals, so they can be useful when you participate in high-intensity exercise lasting more than an hour, exercise in humid conditions, or are losing fluids due to vomiting or diarrhea, Rancourt says.
You may also want to consider tossing one of the packets in your carry-on before your next trip. “If you’re traveling by plane, electrolytes may optimize hydration and prevent swelling,” Rancourt says. “My clients say their rings don’t get as tight when they drink electrolytes during flights.”
How We Determined the Best Electrolyte Powders
Hydration powders have varying ingredients. You can find versions with or without sugar, artificial sweeteners, caffeine, or minerals like potassium, calcium, or magnesium, and with varying levels of sodium, from around 10 milligrams to 1,000 mg. But the powder that’s best for you will depend on your lifestyle and preferences, Rancourt says.
For instance, higher-sodium powders are best for people who work out intensely for extended periods, or who are heavy sweaters, she says, noting that “those who are heavy or salty sweaters need more sodium than the average person.” Meanwhile, people who are sensitive to caffeine should avoid caffeinated powders; and those who are trying to limit their sugar intake may want to consider a sugar-free version. “It’s all about finding the right ratio or balance for you,” Rancourt says.
If you’re hoping to stock up ahead of your next intensive workout or sick day, here are some of the best electrolyte powders to choose from.
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