Electrolyte Drinks - How To Pick The Right One For You?

Sodium, potassium, carbs, osmo-what? Let’s bring some clarity to osmolarity and what electrolyte mixes are all about. Whether you're gearing up for a HIIT workout, going long, or have a sensitive stomach, there’s a drink that’s just right for you. Let’s break it down.

What electrolytes do in the body

Electrolytes are essential minerals that help regulate a huge range of metabolic processes in the body. They are often related to their role in; maintaining fluid balance, nerve function, muscle function, and overall health. The big electrolytes are sodium, potassium and magnesium (calcium comes in close as well). A great electrolyte product will often combine these electrolytes. However choosing the right electrolyte drink requires more thought than just scanning the ingredients list. Let’s look into some other factors at play.

Osmolarity

Hypotonic→

Fewer solutes (like salt and sugar) than your blood

Best For→ Quick rehydration during or after light to moderate exercise, especially in hot conditions.
Examples→ Cadence Electrolyte Drink, Revvies Hydration Hypotonic Electrolyte Drink, Precision Fuel & Hydration PH 500 Electrolyte Drink Mix, Skratch Labs Sport Hydration Drink Mix, Sodii Everyday Hydration Salts, Dr. Hydrate All-In-One Hydration Drink and Styrkr SLT07 Hydration Tablets

Isotonic→

Similar concentration of electrolytes and carbohydrates as your blood

Best For→ Maintaining hydration and energy levels during prolonged or intense physical activity with minimal gut distress.
Examples→ 226ERS Isotonic Drink Mix and High5 Isotonic Hydration Tub

Hypertonic→

More solutes (especially sugar) than your blood

Best For→ Replenishing glycogen stores and providing energy during extended endurance events.
Examples→ Precision Fuel & Hydration Carb & Electrolyte Drink Mix, Infinit Premium Fuel 90 and Maurten Drink Mix 320.

Electrolyte and Carb Content

Every electrolyte drink has a unique blend of carbohydrates and electrolytes, offering benefits for different training needs. Here’s a general guide to help you choose the right option for various training situations.

Short-duration or low-intensity sessions → Electrolytes without carbs e.g Cadence Electrolyte Drink
Long distance sessions [Over 2 hours] → Carbs with electrolytes e.g. Precision Fuel & Hydration Carb & Electrolyte Drink Mix
Sensitive stomachs→ Lower osmolality, no added sugar substitutes e.g. Sodii Everyday Hydration Salts (Unflavoured)
Salty Sweaters→ Higher sodium drinks e.g. Precision Fuel & Hydration PH 1500 Electrolyte Drink Mix

Ingredients, additives and dietary considerations

If you are after an electrolyte mix that is made on more natural ingredients, suited to vegan, keto, paleo friendly with no carbs or caffeine you might want to go for Cadence Electrolyte Drink - Citrus or Hyro Hydration.
Sodium citrate versus Sodium chloride→ Sodium citrate is often used in sports drinks to help delay fatigue, but too much may cause problems for some athletes. In these cases, athletes tend to perform better with products that contain sodium chloride (table salt) such as Sodii Everyday Hydration Salts (Unflavoured) and UnTapped Mapleaid Hydration.