The 7 Best Electrolytes for Runners, According to a Dietitian

Electrolytes for Runners That We Also Tested

While we tested 24 electrolytes for runners overall, only seven were good enough to end up on our final list of recommendations. While these five options have some noteworthy features, they ultimately did not meet the rigorous standards that we set for our top picks.

• Drink LMNT is a popular electrolyte powder with a very high amount of sodium, 1,000 milligrams per serving. While high amounts of sodium may be beneficial in some settings (think strenuous, longer, sweaty runs), this high level may not be suitable for everyone. It also does not contain enough carbohydrates to enhance electrolyte absorption or replenish energy stores, so we recommend pairing it with carbs to support longer runs. We do like the simple ingredient list (just salt, stevia, natural flavors, and electrolytes), but the intense saltiness made it hard to drink, and we found the raspberry flavor to have a slightly artificial taste.
• Liquid I.V.’s Hydration Multiplier is formulated using a technology called Cellular Transport Technology (CTT), based on the World Health Organization’s guidelines for formulating rehydration drinks, a ratio of sodium, glucose, and water that will support rehydration. One serving of this powdered mix is higher in sodium, with 500 milligrams, along with 11 grams of carbohydrates, as well as potassium, vitamin C, and B vitamins. This is a great option for those in need of more intense hydration, including replenishment after longer runs. However, it ranked low for taste with a 2/5 due to the intense salty taste.
• Maurten’s Drink Mix 160 is a good option for endurance runners (running 1.5+ hours), replenishing carbohydrate stores with 40 grams of carbohydrates per serving, as well as some sodium with 160 milligrams. Maurten offers several different options, including higher sodium and carbohydrate options for ultra-endurance training. However, it did rank relatively low for taste and texture in our testing lab.
• There are a variety of Gatorade products on the market, including high-sodium, high-sugar products intended for intense exercise, and lower-sugar and electrolyte options intended for more regular use (including shorter runs). Gatorade is an affordable rehydrating electrolyte drink; however, many of its products are made using artificial flavors and colors. We tested the Gatorade Gatorlyte Rapid Rehydration Electrolyte Beverage, which has a good balance of sodium (490 milligrams), glucose, and electrolytes for runners, but it tasted artificial and very salty, and left an aftertaste.
• NOW Sports Effer-Hydrate Effervescent Tablets are a convenient tablet option with 360 milligrams of sodium, suitable for moderate-intensity runs. However, each tablet contains only 1 gram of carbohydrates. It ranked high for taste and dissolubility, and we found the effervescence to be refreshing. This supplement is not independently verified, so we opted for Nuun Sports Electrolyte Drink Tablets as the best tablet option because it is Informed Choice Certified.

How We Tested The Electrolytes for Runners

Our team works diligently to ensure transparency in our recommendations for specific supplements. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest-quality products. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. You can read more about our dietary supplement methodology here. 

In addition to our research, we tested 24 of the top electrolyte supplements in the Verywell Testing Lab, preparing and serving them as directed by the manufacturer. When testing, we evaluated each product for the following six critical criteria:

• Nutrition: Our nutrition editors analyzed each product based on the quality of ingredients, the amount of electrolytes (particularly sodium, potassium, and magnesium), and other nutrients added. Then they were rated in the context of their intended use, in this case, for running. We also considered independent verification and associated certifications.
• Flavor: We tasted each product, noting how accurate it is to the flavor advertised on the packaging and if the flavor corresponds to the color of the drink. We also took notes on whether the flavor was good or bad, how strong each flavor was, and whether we felt it was overly sweet or salty.
• Texture: We reviewed the texture of each product, noting if it was thin and smooth, or clumpy, grainy, separated, or otherwise unpleasant. For electrolyte drops and powders, we reviewed the dissolubility of the product, noting how long it took to dissolve in water (and if it dissolved completely), how much stirring was required, and if there was any product left at the bottom of the glass.
• Aftertaste: We tested to see if any of the products left an aftertaste in the mouth after drinking it, and noted if it was unpleasant, how long it lingered, and if we had to eat or drink something after to mask the aftertaste.
• Smell: Upon opening the product, we noted how it smelled, including salty, sweet, or chemical, and noted any pleasant or unpleasant aromas. We also reviewed whether the smell was consistent with the flavor listed on the packaging and whether the smell impacted the taste when we drank it.
• Value: We assessed the value, analyzing the cost in the context of the quality of the product, use and taste experience, and amount of servings per container.

What to Look for in Electrolytes for Runners

• Independent Verification and Regulation: Electrolyte supplements vary in their degree of testing and regulation. The FDA does not review dietary supplements for safety and effectiveness before they go to market. This includes electrolyte supplements in the form of drops, powders, capsules, and tablets, so choosing a quality product from a trusted brand is important. Note that bottled electrolyte drinks are considered beverages and are therefore subject to the FDA’s food and beverage regulations. If you are a competitive runner, you may want to choose products that are independently verified not to contain substances banned in sport. Look for labels including Informed Sport Certified or NSF Certified for Sport.
• Form: Electrolyte supplements for runners are commonly sold in various forms, including ready-to-go liquid drinks, powders, tablets, chews, and gels. The form you choose may depend on personal preference, convenience, and individual tolerance. Take note of the suggested mixing ratio of water to powder or tablet, as some require upwards of 16 ounces of water for optimal dilution of the supplement. Some people may prefer ready-to-drink bottled beverages for the convenience factor of not having to pour and mix. It is important to note that the form of carbohydrate in electrolyte supplements may vary, with some products using food such as fruit puree, while others contain a quick-digesting source of carbohydrates such as maltodextrin, sucrose, fructose, or glucose. You may find that you tolerate regular food options better, but these may also take longer to absorb. Practice with different electrolyte supplements to find one that works for you.
• Ingredients: It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
• Dosage: Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to understand which dosage to take. There is no Recommended Dietary Allowance (RDA) for electrolyte supplements. However, there is an RDA for the electrolytes they contain. Sodium needs vary depending on the level and duration of activity and the amount of fluids lost, and should be balanced with adequate amounts of plain water. The American College of Sports Medicine (ACSM) recommends consuming 300-600 milligrams of sodium per hour during prolonged or strenuous exercise. Replacing potassium and magnesium lost through sweat may also be beneficial to help maintain adequate fluid balance and aid in muscle recovery; however, there are no established, recommended amounts for exercise supplementation.

More on Ingredients and Potential Interactions

Electrolyte supplements for runners are usually formulated to provide you with energy and support your hydration during runs. Electrolyte supplements vary in their ingredients. Most contain sodium, potassium, calcium, and magnesium, in varying amounts. Some contain additional ingredients, including vitamins, such as the B vitamins, vitamin C, zinc, or added flavorings.

The amount of carbohydrates and sodium in electrolyte drinks can vary greatly. For example, some electrolyte drinks contain no sugar and are flavored with alternative sweeteners, while others have upwards of 20 grams of carbohydrates as sugar. Products with high amounts of sugar and sodium are designed to actively burn energy during high-intensity exercise, with fluid loss (through sweat). If you are running at lower intensity speeds and for shorter durations, we recommend selecting a product lower in sugar and sodium.

• Sodium: The most important electrolyte to look out for in a rehydration drink is sodium. “If you’re sweating in the heat for an extended period of time, exercising for multiple hours, or running at high altitude, consider choosing an electrolyte beverage with a higher electrolyte profile and more sodium,” says Baumann. Electrolyte drinks with sodium replenish losses through sweat, and also help your body hold onto water, which aids in hydration.
• Carbohydrates/Added Sugar: Some electrolyte drinks contain carbohydrates, usually in the form of added sugars. These sugars are meant to provide runners with a source of quick-releasing energy and to enhance hydration. The amount of carbohydrates and glucose recommended depends on your energy expenditure. If you are running for shorter durations or at lower intensities, look for electrolyte supplements with less than 10 grams of sugar. The Academy of Nutrition and Dietetics recommends that if you are running for 1-2.5 hours, you should fuel with about 30-60 grams of carbs, and for ultra-endurance running of 2.5- 3+ hours, you may need to consume up to 90 grams per hour during your run for optimal performance.
• Other Ingredients: Some electrolyte supplements contain artificial sweeteners, colorings, additives, or preservatives, so consider your preferences and read the ingredient list carefully. Artificial sweeteners, like sugar alcohols, can cause gastrointestinal discomfort in some people and should be avoided, particularly before and during runs. They may also contain added vitamins and minerals. For example, zinc and vitamin C may be added for immune support, or B vitamins, to support energy production. Electrolyte supplements can also contain caffeine. Some runners find caffeine before or during exercise gives them an added energy boost, while others can feel jittery and experience gastrointestinal discomfort, depending on the individual and the dosage.

How Much Is Too Much?

Electrolyte drinks are generally well tolerated by runners. However, if you consume too many electrolyte drinks daily (outside of the context of high fluid losses), they can lead to an electrolyte excess, particularly if you are not pairing them with enough plain water. High sodium intakes over time can increase your risk of developing high blood pressure and heart disease. Keep in mind that the American Heart Association recommends no more than 2,300 milligrams of sodium per day for the average person. However, that recommendation is outside of the context of fluid losses from high heat, illness, or exercise, including long runs.

While there are risks associated with over-consuming potassium, magnesium, and calcium, the amounts contained in electrolyte drinks are unlikely to pose any harm. Be mindful of the amount of added sugar in electrolyte drinks, and make sure the amount is suited to the duration and intensity of your runs to avoid excess sugar intake. Another thing to consider is individual tolerance of glucose loads before, during, and after runs, as high amounts of added sugar consumed right before or during runs can cause gastrointestinal discomfort in some. Experiment with different supplements to see what provides enough energy for you without side effects, and remember not to try anything new on race day!

Additionally, taking excessive electrolyte supplements without adequately hydrating can lead to electrolyte imbalances, so it is important to make sure you are drinking enough water when supplementing with electrolytes and follow the recommended dosages on the package.

Our Experts

• Kristy Baumann, a Registered Dietitian who specializes in working with runners.
• Alena Kharlamenko, MS, RD, CDN, a Registered Dietitian who specializes in health and nutrition research and supplement testing. She developed our testing methodology for electrolyte supplements.
• Anne Cook Carroll, MS, RD, CDN, is a Registered Dietitian who works with patients to meet their health goals, including athletes looking to improve their performance. She also specializes in supplement research and analysis.

Frequently Asked Questions

Are electrolyte supplements necessary for runners?

Electrolyte supplements are not necessary for most leisurely runs in mild temperatures, at sea level, in moderate humidity, and under one hour. If you are running in hot temperatures (or in heavy layers in cold temperatures), you’re running for more than one hour, or you tend to sweat heavily, you may want to use an electrolyte supplement, or at least a beverage with sodium, before and during your run. Running in high levels of humidity or at high altitudes may also necessitate an electrolyte supplement.

Is it possible to take too many electrolytes?

It is possible to take too many electrolytes, which can be dangerous, especially for people who are sensitive to sodium, potassium, and calcium. Always stick with the dosing recommendations on the packaging, and ensure that you’re consuming enough water with the product. Use electrolyte supplements only as recommended during longer runs or activities.

What happens when your body is low on electrolytes?

Low levels of electrolytes can be dangerous. Low levels of sodium in the blood, known as hyponatremia, can result in nausea, headaches, and fatigue, and severe drops can result in seizures and death. Chronically low levels of other electrolytes, such as calcium, can impact bone health and result in muscle spasms, while low potassium can lead to abnormal heart rhythms. If you are otherwise healthy and consume a balanced diet, deficiencies in these electrolytes are rare.

Do electrolytes give you energy?

Our bodies generate energy from macronutrients, which include carbohydrates, protein, and fat, with carbohydrates being the body’s preferred energy source. Electrolytes are involved in many bodily processes, and they help us stay hydrated, which can provide feelings of energy. They do not, in and of themselves, however, provide us with energy.

What foods have electrolytes?

Different electrolytes can be found in varying foods. Foods with high levels of potassium include bananas and potatoes, while dairy products and dark leafy greens such as kale contain calcium. Magnesium can be found in legumes and nuts. By consuming a balanced diet, you will likely obtain enough electrolytes.

Why Trust Verywell Fit

Tamar Kane, MS, RD, is a plant-based Registered Dietitian, marathon runner, and writer for Verywell Fit. She is the founder of Tamar Kane Nutrition, a virtual practice that focuses on helping runners learn to fuel their running and their lives. Tamar has her master’s degree in Nutrition and Exercise Physiology from Teachers College, Columbia University, and specializes in working with plant-based athletes. Her goal is to help people understand how to properly fuel their bodies (and supplement if needed!) to optimize performance and wellbeing. For this article, Tamar looked over the test results from our lab to help compile our top picks.