Shchekochikhin DY, Kozlovskaya NL, Kopylov FY, Syrkin AL, Shilov EM. Key Nutrients also offers capsules and travel-size packets for electrolytes on the go. Good taste is essential to ensure that you will consume the hydration drinks regularly. However, spending below $0.35 may result in a low-quality product that contains unnecessary fillers, such as maltodextrin and sugar, and may lack nutrients and minerals in sufficient amounts to actually support the bodys needs. Nuun also has a good amount of sodium and other nutrients. At a minimum, an electrolyte powder should have the following five essential electrolyte components: According to the American Council on Exercise (ACE), all electrolytes work together to maintain fluid balance in the body at rest and during physical activity, so be sure [to focus] on all electrolytes, rather than focusing on only one or two.. In general, it is best not to wait for an electrolyte imbalance before taking an electrolyte drink mix! We test. Ready to shake things up with the perfect electrolyte powder for you? We think an electrolyte powder should taste good, cost $0.35-0.60 per serving, be convenient to use, be free of common allergens, and (most importantly) include all five electrolytes essential to the human body. Amidor recommends a serving of UCAN mixed with 16 to 20 ounces of water every one to two hours before, during or after exercise. However, some rules of thumb help answer the question: when should I take electrolytes? Thats why weve rounded up the best electrolyte powders of 2022, according to experts. Some electrolyte powders also contain a plethora of other vitamins and minerals. Each line has about a dozen flavors. Interactive Nutrition Facts Label: Sodium. That being said, the average American doesnt do either very well, so there may be space for an electrolyte supplement.. We ran 2,000 miles in the 10 most popular trail running shoes to find the best trail running shoes for hiking and backpacking, road-to-trail running, narrow feet, wide feet, beginner trail runners, and distance running. Between its high doses of magnesium (an electrolyte of which, Wallace notes, about half of Americans fail to meet the minimum intake), B-vitamins, potassium and extra vitamin C, it provides a variety of essential nutrients. Melina Jampolis, M.D., an internist and board-certified physician nutrition specialist and Forbes Health Advisory Board member, recommends this product, as it doesnt have artificial sweeteners or flavors and offers a solid amount of key electrolytes, including sodium, potassium and magnesium. Price per serving: $0.70 (in a 10 serving container), Dissolvability: good (but can take up to 5 minutes), Flavors: 9, plus 4 different caffeinated options, Other Notes: Vegan, Kosher, non-GMO, gluten-free, Informed Choice Certified. Photo by Naomi Hudetz. Overall, the taste just didnt quite hold up to other electrolyte mixes in our test. Muscle cramps during or after exercise do not always mean youre deficient in potassium. We chose Nuun Sport as our top pick for hikers and backpackers for the following reasons: The plastic tubes hold up extremely well in backpacks. Copyright 2022 Treeline Review LLC. It left all of our tasters cringing and reaching for something else to get the taste out of our mouths. Information provided on Forbes Health is for educational purposes only. To determine our best electrolyte powders of 2022 ranking, the Forbes Health editorial team consulted a panel of four accredited nutrition experts, who provided their top picks and why they stand out. The similarities are eeriethey even use some of the same exact sentences. It fell a few points in the rankings for having a somewhat artificial flavor and not as good an overall taste. Although it had an artificial sweetener taste, it was by far the sweetest in our test, and was our guilty pleasure way to replace lost electrolytes. The flavored versions also taste goodso its an incentive for you to stay hydrated and care about your electrolyte balance. We noted that the flavor is not particularly bad, and doesnt have a weird aftertaste as some electrolytes do. To do so, the Forbes Health editorial team consulted a panel of four accredited nutrition experts who provided their recommendations for the best electrolyte powders of 2022. For optimal outdoor performance, its important to consume both water and electrolytes: electrically charged minerals that help balance fluid pressure and maintain blood pH in the body. Ultima Replenisher Electrolyte Mix wins our pick for Best Overall Electrolyte Powder as well as Best Budget Electrolyte Powder. Its flavor was almost bitter and strongly mineral. Electrolyte tablets can mask the taste of unpleasant water sources, as seen here. It does have a strong fake sugar flavor and aftertaste. Taste and consistency are important considerations, but there are other things to think about when choosing a good electrolyte powder. In other words, its an immediate gap-stop for vital functions that are put under constant demand in normal daily functionand under extra pressure when were active, says Kirsten Screen, a registered dietitian and certified dietitian nutrition coach. But the liquid form means fast absorption time and mixed with diluted fruit juice the taste isnt noticeable. Theyre intended to be consumed when you are highly active, and the sugars will get burned off quickly. Both LyteShow and Hi Lyte are made of balanced ions of magnesium, sodium, chloride, and potassium. It helps give you an energy boost and fuel your trip. Photo by Liz Thomas. Ultima Replenisher is sold as a powder. Not only does it contain less than a teaspoon of sugar per serving while providing six important electrolytes, as well as the antioxidant vitamin C, but Dr. Jampolis says, The product also contains alpha-ketoglutarate, which may enhance NaCl [sodium] absorption via a unique pathway, and also contains L-tyrosine, which has been shown to increase energy and endurance. However, its important to note that this product is far lower in sodium than many other electrolyte products, Dr. Jampolis adds, so if youre in a hot climate or sweat excessively, you may need to consume food with salt or try a different product. Start by considering both your activity level and any underlying health issues, recommends Screen. However, Lord acknowledges that while many modern electrolyte products claim theyre safe to drink daily, she cautions against it. We focused solely on electrolyte replacement and therefore weeded out popular drink mixes that contain electrolytes but also contain large amounts of carbohydrates. Our research shows that you do not need to spend more than $0.75 per serving to get a high-quality, clean product that will meet your bodys electrolyte needs. Nutr J. There are also signs of electrolyte imbalance to be aware of, adds Lord, like muscle spasms, irregular heartbeat, weakness, fatigue, numbness and confusion. When backpacking, weve found electrolyte powder can sometimes override the flavor of less-than-clean water sources. It has a similarly refreshing flavor, though its noticeably sweeter. Price per serving: $0.33 (in a 90 serving container), Other Notes: Zero sugar, carbs, calories, artificial ingredients; keto-friendly; vegan; non-GMO; Good Manufacturing Practice Certified; gluten, soy, dairy-free. Electrolytes with food are ideal. Forbes Health adheres to strict editorial integrity standards. During exercise, and especially if were training for a challenging goal and want to improve our performance, keeping processes governed by electrolyte balance working properly is key to working out for as long and hard as we need in order to achieve certain goals. An amino acid-electrolyte beverage may increase cellular rehydration relative to carbohydrate-electrolyte and flavored water beverages. The average person wont need electrolyte powders if she or he consumes a balanced diet and hydrates adequately, says Screen. For personal advice, please consult with a medical professional. Theyre both made in the USA. While we are generally wary of ingredients with vague names like natural flavors, we reached out to Nuun, and they replied, Our natural flavors are made with whole fruits or their parts, pieces, essences, and/or oils depending on the specific flavor. This product comes recommended by Forbes Health Advisory Board member Toby Amidor, a registered dietitian and food safety consultant, because one serving of this zero-calorie, zero-sugar product can help you hydrate before, during or after a workout. However, powders come with the benefit of ensuring you stay hydrated while consuming electrolytes. Ultima got mixed reviews, but we all agreed on one thing: it was by far the sweetest in our test. Theyre lightweight, they have no added sugar, and its easy to grab a few servings without having to measure. While we think that maybe another flavor would taste slightly better, the Key Nutrients dissolved really well compared to the Ultima and there were not any clumps after mixing. For example, the magnesium in the aspartate, citrate, lactate, and chloride forms is more bioavailable than magnesium oxide or sulfate. This organic product has less than half the sugar of traditional sports drinks, according to Dr. Jampolis, and is made with food-based ingredients youll recognize, like organic cane sugar, lemon juice powder and pink Himalayan salt, she says. One Amazon Reviewer even noted that in their experience, This product helps restore lost (through sweating) and utilized (through use) electrolytes. All ratings are determined solely by our editorial team. The most common complaint was the tart taste, but you can avoid this by choosing the capsule form over the liquid. Whatever the reason, we found ourselves reaching for Vitalyte most often, especially when temperatures hit triple digits. Overall, its a great-tasting and hydrating option, excellent for anyone who needs to replace a lot of lost sodium during long, active days. If your skin and clothing are usually covered in salt after a workout (i.e., youre a salty sweater), electrolytes or a salty snack are recommended before exercise. Grillo A, Salvi L, Coruzzi P, Salvi P, Parati G. Grgic J, Pedisic Z, Saunders B, Artioli GG, Schoenfeld BJ, McKenna MJ, Bishop DJ, Kreider RB, Stout JR, Kalman DS, Arent SM, VanDusseldorp TA, Lopez HL, Ziegenfuss TN, Burke LM, Antonio J, Campbell BI. An amino acid-electrolyte beverage may increase cellular rehydration relative to carbohydrate-electrolyte and flavored water beverages. Electrolyte powders fill a gap and extend time to exhaustion of processes within the body, she adds. Commissions we earn from partner links on this page do not affect our opinions or evaluations. Ultima Replenisher has no sugar and no calories. Weve also found from experience that having a variety of flavors while backpacking means were less likely to get tired of it. sugar-free) is a better option, she says. When it gets too low, you can suffer cramps, fatigue, and in extreme cases, a dangerous condition called hyponatremia. Skratchs electrolyte mix was a win for our testers, and its perfect if you prefer a sweeter and fruitier flavor thats still refreshing and crisp. It has 1 gram of sugar and is perfect for on the go, she adds. As one of our taste testers said: I weirdly really like it, because it reminds me of drinking Kool-Aid.. To keep ourselves honest, we then put them through a blind taste test. In this admittedly subjective test, we wanted to know how much of a difference we felt drinking an electrolyte mix compared to regular water. Summary: Best Electrolyte Powders of 2022, What to Consider When Choosing an Electrolyte Powder, An amino acid-electrolyte beverage may increase cellular rehydration relative to carbohydrate-electrolyte and flavored water beverages. If you buy in bulk by choosing a 30 or 90 serving canister, you can save money per serving by going with Ultima Replenisher. We create reader-supported, objective gear reviews independently selected by our editors. LyteLine LyteShow is also available in convenient liquid drops. Star ratings were then determined solely by the editorial team, factoring in cost, amount of sugar per serving and user satisfaction. Weve found from experience that the easier something is to do while hiking or backpacking, the more likely we are to do it. We like mineral water and dont mind a strong mineral flavor or a little bit of fizz. We also liked that there was no artificial taste with this mix. Over the course of 8 days, we rehydrated with one Nalgene of each electrolyte mix, noting how well-hydrated we felt compared to drinking regular water. At about a dollar per serving, the LyteShow Powder is on the higher end of the price spectrum, but in this instance, you get what you pay for. In our search for the best electrolyte mix, we analyzed reviews from The Health Beat, Greenbelly, Very Well Fit, Runnerclick, and Labdoor. We think this makes it a clear winner. Electrolyte powders are a simple and effective way to provide the body with the minerals it needs. A good electrolyte powder will contain Sodium (Na+), Chloride (Cl-), Potassium (K+), Calcium (Ca++), and Magnesium (Mg+). Shes also a fan of adding magnesium-rich electrolyte supplements during non-active times for athletes, since they tend to have higher nutrient needs than non-athletes. They dissolve easily and quickly and have a nice fizziness to them. The Forbes Health editorial team is independent and objective. For example, when were working out and constantly losing sodium through sweat, breath and urine, electrolyte powders replenish that sodium so we dont bonk [also known as hitting the wall due to severe depletion of glycogen stores]or worse, go into true hyponatremia and require medical attention.. During my thru-hikes, including my most recent 2,900-mile walk on the Continental Divide Trail and the 800-mile Oregon Desert Trail, Ive learned first-hand the importance of avoiding electrolyte imbalance by supplementing with a high-quality electrolyte replacement drink. Your Destination for Hearing Health Support. Coconut water has seen a surge in popularity lately due to big marketing budgets and some dubious claims. The optimal electrolyte balance ensures that nerve impulses are transmitted successfully from one nerve to another, and that muscle fibers contract normally. If you have a sweet tooth, we recommend Ultima Replenisher Mix. Learn more. Some of the mixes we considered didnt contain all the essential minerals or they were not included in high enough quantities to be effective in the body. So heres what we know: Theyre both isotonic flavorless drops that are sugar-free, carb-free, calorie-free, non-GMO, gluten-free. Powdered electrolytes dissolve in water. ), Best Overall and Best Budget Electrolyte Mix, Best Electrolyte Tablets for Hiking and Backpacking. Electrolytes are also essential for maintaining the amount of fluid in the body.. Price per serving: $0.47 (in a 90-serving container), Other Notes: Vegan, non-GMO, gluten-free, keto-friendly, plant-based extract colors, real fruit extract flavors, peanut-free, soy-free. Nuun tablets sometimes have caffeinealthough there are many caffeine-free flavors (including a whole sleep line). Electrolytes may help your body absorb water more readily. Binder HJ, Brown I, Ramakrishna BS, Young GP. As with any electrolyte powder, though, you do have to shake every so often to re-mix before taking another sip. Sedentary individuals generally dont require additional sodium intake, and those on blood pressure medications should be cautious when adding minerals, she says, noting that working with a registered dietitian or other professional trained in nutrient intake and human metabolism is the best way to determine whether supplementing with an electrolyte powder outside of intense physical activity is something you should consider. Most mix easily, but you may need a spoon or shaker bottle. If youre exercising in a way thats causing you to lose significant fluid, (such as through sweat), whether for a short time or over a longer period, that loss of fluidwhich may result in a change in body weightis a sign that supplementing with electrolyte powder could be a good idea. Some electrolyte powders also contain caffeine, and while this can be helpful in some cases, Screen cautions there are special considerations to keep in mind. In our experience, electrolyte concentrate, or electrolyte drops, are good for home use but not necessarily for extended wilderness adventures (such as backpacking or bikepacking). Each tester gave each mix a rating out of 5 and wrote down any comments that they had. We used these electrolyte powders to fuel our adventures for over a month. While it is notably an issue for hikers, a good-tasting electrolyte can also mask unpleasant flavors or odors from bad tap water or office water coolers. Powders that are easy to dissolve in water are useful for people who lack access to blenders or who are using a shake bottle for electrolytes during or after a workout. How recreational marathon runners hit the wall: A large-scale data analysis of late-race pacing collapse in the marathon. Pre & Post-Workout Supplements For Optimal Performance. Taste was one of the top characteristics commented on by the Amazon reviews we analyzed. Then we tested to verify our findings on camping, fishing, white water rafting trips. When it comes to using electrolytes outside of treatment for illness and exercise, there are a few things to consider. We liked the Tropical flavor the best, with Fruit Punch a close second. We disqualified products such as salt tablets, which are great accessory products to add to electrolyte mixes but are not complete electrolyte replacement drinks. We looked long and hard at LyteShow electrolyte drops compared to Hi Lyte electrolyte drops. In her spare time, Kristen enjoys being outdoors and active, which might mean doing a yoga session at her local beach in Sarasota, Florida; hiking new trails with her husband; or dancing to her favorite '90s tunes with her dogor anyone who's not too embarrassed to join her, really. Weve found that overpowering flavors and sweetness are not as thirst quenching. Oral Rehydration Therapy in the Second Decade of the Twenty-first Century. Nuun has dozens of flavors separated into four different lines: Sport, Vitamin, and Immunity and Rest. Packed with 34 essential superfoods, adaptogens, and powerful prebiotic and probiotic ingredients to help you with your daily nutrients, a healthier digestive system, and increased immunity. If you have been ill with vomiting and diarrhea, or you have engaged in some strenuous physical activity that resulted in you sweating a lot, you may need to replace the electrolytes that have been lost along with the fluid.. Kristen Seymour has spent the last 15 years or so creating and editing content for various publications including USA Today, AOL, Triathlete Magazine, Women's Running and the body positive website Fit Bottomed Girls, where she's a co-owner. Significant weight shifts during exercise are not desired, says Screen. Its kind of medicinal and justgross. Another said it reminded him of Alka-Seltzer. Ultima Replenisher doesnt have caffeine. I like that it has higher levels of potassium and magnesium, says Forbes Health Advisory Board member Taylor Wallace, Ph.D., principal and CEO of the food science and nutrition research firm Think Healthy Group. A runner stated that his fatigue had subsided, and leg cramps disappeared. Overall, he says it seems like a great product (although he suggests avoiding multiple doses), but notes that without a full ingredient list (which he says the label lacks), its hard to know the quality of the ingredients. Salty snacks before or after your workout can help alleviate this, especially if youre a salty sweater. What about caffeine? At Treeline, we want you to buy right the first time. The Gatorade Endurance Formula Powder fell in the middle of the pack in our blind taste test. When is the workout taking place, and what is the purpose of the extra caffeine intake? There are many variables at play with electrolytes and exercise, including genetics, body composition, clothing, heat acclimatization, diet, and more. One tester thought the flavor was reminiscent of Jolly Ranchers. Label accuracy, product purity, and ingredient safety: Using scientific studies reported on Labdoor, we looked at rankings for label accuracy, product purity, nutritional value, ingredient safety, and projected efficacy for several different electrolyte powders. Related: Stay Adventure Ready: How to Exercise at Home (no gym required!). When she isnt writing or editing, you can find Sarah with her nose in a book or enjoying the outdoors with her French bulldog, Honey. Toby Amidor is a registered dietitian, nutrition expert, food safety consultant, instructor, speaker and author in New York City. Some people do note that though it may be available in many flavors, they arent always the best. He also likes that it uses magnesium citrate, which, he says, is more absorbable than other forms of magnesium. Do you want to have your drink instantly, even if it requires stirring? High potassium, or hyperkalemia, is another concern and can result in arrhythmias, muscle cramps, muscle weakness and more. You may hear some athletes talk about taking supplements of one element (often potassium or magnesium). To understand what electrolyte powder is and the benefits it provides, its important to first understand that electrolytes are essential minerals (like sodium, calcium and potassium, among many others) that perform many different functions in the body, including keeping you hydrated, balancing your pH levels and more. Other Notes: Gluten-free, keto-friendly, made without: GMOs, milk, soy, eggs, yeast, wheat, fillers, sweeteners, flavorings, colorings, and preservatives. Sign up with your email address to be the first to know when we release new gear reviews! VeryWellFit described this product as a cost-effective solution that delivers big results. Labdoor gave this product high ratings in (>90/100) in label accuracy, product purity, nutritional value, and ingredient safety. When you buy something through one of the links on our site, we may earn an affiliate commission. The lids have a tendency to loosen which creates a mess and, even worse, a loss of the product. It also contains the most extensive and diverse blend of essential minerals, vitamins, and amino acids. She also notes that its a unique option because it contains amino acids, which, according to a 2014 study, may help with cellular hydration and muscle recovery post-workout, making it an especially good pick for older exercisers, since those amino acids may help protect muscle[1]Tai CY, Joy JM, Falcone PH, et al. Related: What to Bring to a Trip to Yosemite, Several Amazon reviewers like the taste of the updated formula and the ability of the product to eliminate leg cramps. Proper muscle contraction depends on adequate amounts of electrolytes and balanced fluid pressure, so inadequate electrolytes can be a cause of muscle cramping. She's held USAT Level 1 and USMS Adult Learn-to-Swim certifications, been named as one of the top 100 influencers in health and fitness by Greatist, and was recently awarded her local track club's volunteer of the year award.
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