Electrolyte drinks can help you stay hydrated, replace lost minerals, and keep your muscles and nerves working—especially after sweating, exercising, or being sick.
But not all electrolyte drinks are the same. Some have too much sugar, artificial colors, or the wrong balance of minerals, which can actually make things worse.
In this article, we’ll go over the main electrolytes, how they help your body, and how to choose a healthy, effective drink—plus what to avoid.
Let’s Talk Electrolytes! 💧⚡️
Electrolytes are minerals that help your body stay hydrated, move your muscles, and send signals through your nerves. Think of them as your body’s spark plugs—here are the key players and why they matter:
🔹 Sodium (Na⁺) – Helps your body hold onto water and stay hydrated. Too little? You might get cramps. Too much? Hello, bloating and high blood pressure.
🔸 Potassium (K⁺) – Keeps your muscles and heartbeat steady. Low levels can leave you feeling weak or cause your heart to skip a beat.
🔹 Magnesium (Mg²⁺) – Helps your muscles relax and keeps cramps away. If you’re low, you might feel tired or get muscle spasms.
🔸 Calcium (Ca²⁺) – Builds strong bones and powers muscle movement. Not just for your teeth!
🔹 Chloride (Cl⁻) – Works with sodium to keep fluids balanced and helps with digestion.
🔸 Phosphate (PO₄³⁻) – Helps your body make energy and keeps your cells running smoothly.
What to Avoid in Electrolyte Drinks
Many commercial electrolyte drinks contain additives that may not be beneficial for health. Watch out for:
- Artificial Colors and Dyes (e.g., Red 40, Yellow 5, Blue 1) – Linked to hyperactivity and potential long-term health risks.
- Excess Sugar – High amounts (over 10g per serving) can cause blood sugar spikes and energy crashes.
- High-Fructose Corn Syrup – Associated with insulin resistance and metabolic disorders.
- Artificial Sweeteners (e.g., aspartame, sucralose) – May disrupt gut bacteria and increase cravings.
- Excess Sodium Without Balance – Some sports drinks have too much sodium, but lack potassium and magnesium.
Clean Electrolyte Drink Options
For a healthier electrolyte balance, opt for natural alternatives:
Coconut Water – Naturally rich in potassium, sodium, and magnesium. Choose unsweetened versions. Harmless Harvest is one of our favorites, however, keep in mind that coconut waters all contain natural sugars and will raise blood sugar.
Homemade Electrolyte Drink – Blend several veggies and fruits together to make a healthy, and less expensive one! We have a recipe article for that, too!
Healthy, natural sports drink brands – Some brands naturally contain electrolytes without additives- we like Nooma, but it still contains natural sugars due to being made with coconut water.
Herbal Infusions with Electrolytes – Hibiscus or rooibos tea can provide natural minerals.
Electrolyte Powders with Clean Ingredients – Look for brands without artificial sweeteners or colors, such as
- Redmond Re-Lyte: is a well-balanced electrolyte mix that provides 810 mg of sodium, 400 mg of potassium, 1280 mg of chloride, 60 mg of calcium, 50 mg of magnesium, and 80 mg of coconut water powder per serving. It’s naturally sweetened with stevia or monk fruit and is designed to support hydration and mineral balance, especially for those following active or low-carb lifestyles. It's a great middle-ground option with a strong mineral profile and no added sugar.
- Nuun: offers 300 mg of sodium, 150 mg of potassium, 25 mg of magnesium, and a small amount of calcium (13 mg) per tablet. It’s sweetened with stevia and monk fruit, and is well-suited for everyday hydration and moderate exercise.
- Ultima: is a gentle, sugar-free option with 55 mg of sodium, 250 mg of potassium, and 100 mg of magnesium, along with small amounts of calcium, phosphorus, and chloride. It’s sweetened with stevia, making it ideal for daily hydration, especially for those with sensitive stomachs.
- Cure: provides 500 mg of sodium, 370 mg of potassium, and 56 mg of magnesium per serving. It’s naturally sweetened with organic stevia and fruit powders, and made with coconut water and pink Himalayan salt—great for those looking for a clean, plant-based option.
Takeaways
The best electrolyte drinks do more than just hydrate—they nourish your body with clean, balanced ingredients. Choosing the right one means focusing on natural sources, avoiding unnecessary additives, and making sure you're getting the right mix of key minerals. Hydration should help your body thrive, not overload it with artificial stuff.
What to look for:
✔️ Natural ingredients
✔️ Low or no added sugar
✔️ A balanced mix of sodium, potassium, and magnesium
✔️ No artificial colors or sweeteners (go for options sweetened with stevia or natural fruit juice)
Always read the label—your body will thank you!