As an athlete, you have so many things to consider to make your training and performance the best they can be. Whether it’s the gear you wear, the training plan you follow, or how you choose to nourish and hydrate yourself, each decision you make has an impact.
Some choices might feel easy, like what brand of running shoes you choose. For me, a new pair of Hoka Mach 6’s is a no-brainer! Other decisions, like which electrolyte option you put in your bottle, may leave you scratching your head while reviewing the confusing deluge of products out there.
Never fear, I’m Angie, Registered Dietitian and sports nutrition expert. I work with athletes on ways to improve their daily nutrition, as well as how to optimize their race-specific fueling. One of the foundational topics we always cover is hydration and when and where to strategically use electrolyte supplements.
By the end of this blog post, I hope you’ll learn how to choose the electrolyte supplement that is right for you. To help you make that decision, I will cover:
- When do athletes need an electrolyte supplement that also contains carbohydrates
- The best electrolyte supplement that also contains carbohydrates
- Should you consider a sugar-free electrolyte supplement?
- The best sugar-free electrolyte supplement
- The best electrolyte supplement for your wallet
Note: this blog post contains affiliate links. This means that I may earn a commission at no cost to you. As an Amazon Associate, I earn from qualifying purchases.
Let’s dig in!
What are electrolytes?
Electrolytes are minerals in our body that have an electric charge. They are important for many bodily functions, including maintaining fluid balance, helping nerve cells to communicate, and regulating muscle contractions.
I recently published a post about the role of electrolytes and whether they give you energy. For more details, please check out my post here.
How to use this article
This article is divided into two main sections: those electrolyte options that contain carbohydrates and those that are zero-sugar or nearly sugar-free.
From there, I’ve included my professional feedback about each product as well as their main attributes in an easy-to-skim bulleted list.
The right option for you will come down to finding one that you really enjoy drinking, fits into your budget, and has enough electrolytes that you need to replace losses from whatever awesome thing you are doing.
When do athletes need an electrolyte supplement that also contains carbohydrates?
I would argue that if you are an athlete considering using an electrolyte supplement, it is highly likely that one with carbohydrates is going to be your best choice, especially if your workout is more than an hour.
Workouts lasting over an hour, especially in hot and humid conditions, are a perfect place to use an electrolyte supplement that also contains carbohydrates.
Why? These sweat sessions can result in significant electrolyte losses and drain stored carbohydrates in the body.
Excessive electrolyte losses, particularly sodium losses, can lead to poor sports performance and potentially serious health consequences. Running out of available carbohydrates for energy during a workout can lead to the dreaded bonk.
The Best Electrolyte Supplement that also Contains Carbohydrates
The best electrolyte supplement that also contains carbohydrates will only be the best if you are actually able to drink it. This is where taste and personal preference matters – a lot. I recommend tasting and trying the following brands to find your personal best electrolyte supplement.
Skratch Labs Hydration Sport Drink Mix
Skratch is my personal pick for the best electrolyte supplement that contains carbohydrates. Why? I’ve tasted and tried many different sports drinks, and Skratch has one of the mildest, freshest flavors that does not give me flavor fatigue. It’s offered in a variety of delicious fruit flavors, but fruit punch has my heart.
It is made with extracts of real fruit and has an optimal ratio of glucose and fructose, which enhances absorption. The electrolyte levels in Skratch match what is lost in sweat, and the carbohydrate amount is neither high nor low.
Concentrate the formula by doubling the scoop, and it helps athletes who are saltier sweaters replace their losses while giving them ample carbohydrates in a very palatable way. It contains no artificial colors, flavors, sweeteners, or dyes.
- Calories per serving (1 scoop): 80
- Carbohydrate: 19 grams
- Sodium: 400 mg
- Calcium: 50 mg
- Potassium: 50 mg
- Magnesium: 50 mg
- Bonus: 17mg of Vitamin C
- Cost: $1.10 per serving
Infinit Nutrition
Infinit Nutrition is another great pick for the best electrolyte supplement that contains carbohydrates. Why? It is similar to Skratch in that it contains no artificial colors, flavors, sweeteners, or dyes. They have several great “preset formulas”
which match the carbohydrate and electrolyte needs of the majority of athletes.
I’ve included Infinit in this list because a special feature that sets them apart is that they offer custom-blended formulas. Custom formulas are specifically designed to meet your needs with the ability to adjust flavor preference, calories, electrolytes, and add customizations like protein or branched-chain amino acids (BCAAs).
I find the customization is great for saltier sweaters, those wanting add-ins, and those wanting to pick the strength of the flavor of their product. Use code CARPEDIEM for 10% off of any Infinit formula.
- Calories per serving, Infinit Speed (2 scoops): 230
- Carbohydrate: 57 grams
- Sodium: 379 mg
- Calcium: 30 mg
- Potassium: 100 mg
- Magnesium: 20 mg
- Cost: $2.27 per serving
Tailwind Endurance Fuel
Tailwind is another great option for the best electrolyte supplement that contains carbohydrates. Like others, it does not contain anything artificial, and its blends match the electrolyte and carbohydrate requirements for most athletes.
Why did Tailwind make the list? They are a bit more adventurous in their flavors if you are tired of more traditional fruit flavors offered by many brands. Their cola-flavored endurance fuel is an unusual and unique twist on a sports drink, and the caffeine is a helpful boost to athletes looking to enhance their performance.
- Calories per serving (1 scoop): 100
- Carbohydrate: 25 grams
- Sodium: 310 mg
- Calcium: 27 mg
- Potassium: 90 mg
- Magnesium: 12 mg
- Bonus: some flavors contain caffeine: 35 mg per serving
- Cost: $.80 per serving
GU Roctane Energy Drink Mix
Gu is synonymous with sports nutrition, and I am old enough to remember when all energy gels were referred to as “gu.” They have been in the business of creating high-quality sports nutrition products since 1993, and their Roctane sports drink has some unique properties.
GU Roctane made the list because it is higher in calories and contains branched-chain amino acids, making it a preferred sports drink for many ultra-endurance athletes going longer distances and trying to mitigate muscle breakdown. Most of the flavors also contain caffeine.
These additions are likely not needed for efforts under 3 hours, but Gu Roctane is a product to consider if you are training for a longer event. Bonus: the lemon berry flavor tastes like a red, white, and blue popsicle!
- Calories per serving (2 scoops): 250
- Carbohydrate: 59 grams
- Sodium: 320 mg
- Potassium: 105 mg
- Bonus: 35 mg caffeine, 1900 mg amino acid blend
- Cost: $2.25 per serving
Gatorade Thirst Quencher
Gatorade is the most readily available electrolyte replacement that contains carbohydrates. Just walk into a gas station or grocery store, and you’ll be able to find it.
While Gatorade might not be able to claim “nothing artificial” (most contain food dye), it made the list because of its accessibility and cost-effectiveness.
It comes in a variety of presentations, with the pre-mixed bottles being the most common, but to keep things consistent, let’s compare the powdered version.
- Calories per serving (1 scoop): 80
- Carbohydrate: 22 grams
- Sodium: 150 mg
- Potassium: 50 mg
- Cost: $.47
Should you consider a sugar-free electrolyte supplement?
There is a significant amount of fear-mongering around the word sugar. So much so that athletes often find themselves fearful of it and choosing alternatives that are sugar-free. Simple carbohydrates, like sugar, are the easiest and most readily absorbed form of energy during a lengthy workout and are actually a performance enhancer, not something to be feared.
There can be a time and a place for a sugar-free electrolyte supplement, but chances are you may benefit from replacing both electrolytes and carbohydrates if your training sessions are over an hour, as mentioned above.
You can consider an electrolyte supplement without sugar if you are able to effectively replace lost carbohydrates in another way. For example, some athletes prefer to supplement or replace lost electrolytes with a sugar-free supplement and eat solid food or take in other sports nutrition products for carbohydrate replacement.
For ideas on ways to replenish carbohydrates with food, check out my post: What are Healthy Athlete Snacks (and Why You Need Them), according to an RD.
If you are thinking of trying an electrolyte supplement with no sugar, it’s good to remember when something is removed, like sugar, there is often a replacement to make the product still taste good, like a non-nutritive sweetener.
Common examples of non-nutritive sweeteners that give sugar-free electrolyte supplements a sweet flavor include stevia, sucralose, and monk fruit. While non-nutritive sweeteners are safe to consume, some athletes feel they do not tolerate them well from a taste or digestive standpoint.
The Best Sugar-Free Electrolyte Supplement
Here are some top choices to try out if you are considering a sugar-free electrolyte supplement.
Skratch Unsweetened Hydration Everyday Drink Mix
Once again, a product from Skratch is going to top my list. Unlike some other sugar-free electrolyte mixes, Skratch Unsweetened does not replace sugar with any non-nutritive sweeteners. The result is a very mildly fruit-flavored, easily drinkable electrolyte supplement that is a perfect choice when you are looking to replace electrolytes alone.
- Calories per serving (1 scoop): 10
- Carbohydrate: 1 gram
- Sodium: 400 mg
- Calcium: 50 mg
- Potassium: 100 mg
- Magnesium: 50 mg
- Cost: $.93
LMNT
LMNT has gained popularity amongst salty sweaters, who are looking for more aggressive sodium repletion without carbohydrate supplementation. While it does not contain artificial colors or dyes, it does offer a sweetness thanks to added stevia.
I don’t often recommend this product because 12 sticks will set you back $21.95, (ouch) and it seems like more salt than the average athlete actually needs. But it is worth a try if you like the convenience of the individual packaging, need a lot of sodium replacement, and tolerate stevia.
- Calories per serving (1 stick): 10
- Carbohydrate: 2 grams
- Sodium: 1000 mg
- Potassium: 200 mg
- Magnesium: 60 mg
- Cost: $1.80
Liquid I.V. Hydration Multiplier
Liquid I.V. comes in a variety of formats, but the traditional hydration multiplier and a sugar-free version are worth a look. The hydration multiplier contains glucose, which is an important part of its Cellular Transport Technology or CTT, based on the World Health Organization’s guidelines for oral rehydration therapy.
Liquid I.V. can be found in many grocery stores and pharmacies and comes in a variety of pleasing flavors. Like LMNT, they are individually packaged for convenience. A feel-good bonus: for every purchase of Liquid I.V., a serving is donated to someone in need around the world.
The sugar-free formula uses a proprietary allulose blend and stevia for sweetness.
- Calories per serving (1 stick): 10
- Carbohydrate: 5 grams
- Sodium: 510 mg
- Potassium: 380 mg
- Bonus: Vitamin C & B Vitamins
- Cost: $1.50
Nuun
Nuun is a fun way to replace electrolytes in a convenient portable tablet. Just add to water, watch the fun fizz, and you are ready for a refreshing, effervescent way to replenish sweat losses. While not entirely sugar-free, the 2 grams of sugar it contains are somewhat negligible. Like others, Nuun gets most of its sweet taste from stevia.
It comes in a variety of interesting flavors, and some have additional add-ins like caffeine or b-vitamins. It is readily found in many pharmacies and grocery stores.
The sodium content is below most of the other products mentioned. This means that Nuun can be an ideal choice for athletes who are looking for a lower level of sodium replenishment.
- Calories per serving (1 tablet): 15
- Carbohydrate: 4 grams
- Sodium: 100 mg
- Potassium: 150 mg
- Magnesium: 15 mg
- Calcium: 15 mg
- Cost: $.79
Mortal Hydration
Up until a few months ago, I had never heard of this brand. It made big waves as the replacement for Gatorade on all Ironman North America courses. As a sports dietitian and an endurance athlete, I was shocked to see this change because while Mortal Hydration is a sufficient electrolyte replacement, it only provides 10 grams of carbohydrates per serving.
So, while technically not sugar-free, I add it to the list of electrolyte supplements to try, especially if you are planning to do any Ironman North America races. It’s important to know what will be offered on the race course and how your body responds to it.
Like others, it offers a good amount of electrolytes, ranging from 450-920 mg of sodium/serving, and is stevia-sweetened. To give this brand a try, you will likely have to order online.
- Calories per serving (1 stick): 45
- Carbohydrate: 10 grams
- Sodium: 450-920 mg
- Potassium: 150 mg
- Magnesium: 25 mg
- Calcium: 20 mg
- Cost: $1.20
The best electrolyte supplement for your wallet
Sometimes the gentlest option on your wallet is something you can make yourself. Is this the case with electrolyte supplements? It sure can be. You can see that our least expensive pre-packaged electrolyte supplement is around $.47/serving. Can you make your own electrolyte supplement for less? I think so.
There are many recipes online that use coconut water and fresh fruit. While these look delicious, I couldn’t get the price below $.47/serving.
Here is a simple recipe inspired by my dietitian writing mentor, Holly Larson. Using her smart, thrifty, tasty recipe, you can make your own electrolyte replacement for mere pennies per serving.
Single serving:
8 ounces of water
¼-⅕ teaspoon table salt or pink Himalayan salt
Pinch of potassium salt, like Nu Salt
½-1 teaspoon of powdered natural citrus flavoring, like Tru Citrus (it is offered in lemon, lime, grapefruit, and orange)
1-2 teaspoons of sugar, or to taste
Mix all ingredients in a glass or sports bottle and stir well until dissolved.
Large batch:
32 ounces of water
1 teaspoon of table salt or pink Himalayan salt
½ teaspoon of potassium salt, like Nu Salt
2-4 teaspoons of Tru Citrus powdered natural citrus flavoring
4-8 teaspoons of sugar, or to taste
Mix all ingredients in a pitcher, stir until dissolved, and refrigerate until ready to use. Contents may separate in the refrigerator, so mix or stir again when ready to drink.
Fine-tune your electrolyte needs
One of my favorite things about my job is appreciating that everyone is different and that there is no perfect way to nourish and hydrate yourself. I’ve worked with athletes who get all the electrolytes they need from their regular food, while others have such big sweat and electrolyte losses that trying to replace them with food alone would be impossible.
Good news: I love researching and comparing the best products out there, and nothing makes me happier than being able to make a personalized recommendation for a product that will match your specific hydration, electrolyte, and budget needs.
I hope you found some interesting insights into when, why, and what types of electrolyte supplements are best for you. Click here to request an appointment now if you would like a more in-depth look at your personalized hydration and electrolyte supplementation plan.
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