Best Electrolytes 2026: The Science-Based Guide for Endurance Athletes
2026 Top Picks
Best Overall: LMNT (1000mg sodium) - View on Amazon
Best for Racing: Precision Hydration PH 1500 - View on Amazon
Best Budget: Nuun Sport - View on Amazon
Best Powder: Skratch Labs Hydration Mix - View on Amazon
Most sports drinks are sugar water with a sprinkle of salt. For serious endurance athletes, you need real electrolyte replacement. This guide covers the science of what you actually need and which products deliver it.
Why Electrolytes Matter for Performance
What You Lose in Sweat (Per Liter)
- • Sodium: 500-2000mg (huge individual variation)
- • Potassium: 100-200mg
- • Magnesium: 10-30mg
- • Calcium: 20-40mg
Key insight: Sodium is what you lose most. Most sports drinks only provide 150-300mg per serving - woefully inadequate for heavy sweaters or long efforts.
Signs You Need More Electrolytes
During Exercise
- • Muscle cramps
- • Early fatigue/weakness
- • Excessive thirst not solved by water
- • Headache
- • White salt stains on clothing
Post-Exercise
- • Craving salty foods
- • Persistent headache
- • Dizziness when standing
- • Poor recovery despite adequate calories
- • Swollen fingers/ankles (overhydration)
Best Electrolyte Products: Detailed Reviews
LMNT Electrolyte Drink Mix
The gold standard for endurance athletes. 1000mg sodium, 200mg potassium, 60mg magnesium - no sugar, no junk. Developed in collaboration with Robb Wolf. Tastes great, mixes easily. Most athletes need 1-2 packs during long efforts.
- • Sodium: 1000mg (highest available)
- • Potassium: 200mg
- • Magnesium: 60mg
- • Sugar: 0g
- • Flavors: Citrus Salt, Watermelon Salt, Raspberry Salt, Unflavored
Precision Hydration PH 1500
Used by pro triathletes and cycling teams worldwide. Offers multiple strengths (250, 500, 1000, 1500mg) to match your sweat rate. The only brand offering sweat testing to personalize your protocol. Effervescent tablets dissolve quickly.
- • Sodium: 1500mg (PH 1500 version)
- • Also available: PH 250, 500, 1000
- • Format: Effervescent tablets
- • Bonus: Sweat testing available
Nuun Sport
The accessible option. Found at every running store and many grocery stores. Lower sodium than premium options but adequate for shorter efforts or light sweaters. Great flavors and affordable price make it a solid everyday choice.
- • Sodium: 300mg (lower than optimal for heavy sweaters)
- • Potassium: 150mg
- • Calories: 15 per tablet
- • Best for: Easy training, light sweaters
Skratch Labs Sport Hydration Mix
Real food philosophy with simple ingredients. Provides both electrolytes AND carbs (80 calories per serving) making it ideal for during-exercise use. Flavors use real fruit. Gentler on the stomach than many alternatives.
- • Sodium: 380mg
- • Carbs: 20g (with calories for energy)
- • Real fruit flavors
- • Best for: Long rides/runs needing fuel + hydration
Liquid IV Hydration Multiplier
Uses Cellular Transport Technology (CTT) to enhance absorption. Contains sugar (11g) which helps absorption but adds calories. Good for recovery and general hydration. Less ideal for during-exercise due to sugar content.
- • Sodium: 500mg
- • Potassium: 370mg
- • Sugar: 11g (for absorption)
- • Best for: Recovery, general hydration
Electrolyte Comparison Chart
| Product | Sodium | Potassium | Sugar | Cost/Serving |
|---|---|---|---|---|
| LMNT | 1000mg | 200mg | 0g | $1.50 |
| Precision Hydration 1500 | 1500mg | - | 0g | $1.33 |
| Nuun Sport | 300mg | 150mg | 1g | $0.70 |
| Skratch Labs | 380mg | 40mg | 20g | $1.00 |
| Liquid IV | 500mg | 370mg | 11g | $1.56 |
| Gatorade | 160mg | 45mg | 34g | $0.50 |
How Much Sodium Do You Need?
Sodium Needs by Sweater Type
Light Sweater (500-700mg sodium/liter lost)
300-500mg sodium per hour of exercise. Nuun Sport is adequate.
Moderate Sweater (700-1000mg sodium/liter lost)
500-800mg sodium per hour. LMNT or Skratch works well.
Heavy/Salty Sweater (1000-2000mg sodium/liter lost)
800-1500mg sodium per hour. Precision Hydration 1500 or double-serve LMNT.
How to tell: White salt stains on clothing = salty sweater. Sweat testing provides exact numbers.
Recommended Protocols
Daily Training (1-2 hours)
- • Before: 500mg sodium 1-2 hours pre-workout
- • During: 300-500mg/hour if sweating heavily
- • After: Normal food usually sufficient
- • Pick: LMNT or Nuun Sport
Long Endurance (3+ hours)
- • Before: 1000-1500mg sodium 2-3 hours pre
- • During: 500-1000mg/hour + carbs
- • After: Continue electrolytes until urination normalizes
- • Pick: Precision Hydration + Skratch
The Bottom Line
For most endurance athletes: LMNT provides the best balance of adequate sodium, clean ingredients, and good taste. Start with 1 packet per hour during long efforts.
For racing/heavy sweaters: Precision Hydration allows you to dial in exact sodium needs. Consider their sweat testing for personalized protocols.
For budget-conscious athletes: Nuun Sport is adequate for most training. Supplement with extra sodium (salt capsules or LMNT) for long/hot efforts.