How to Choose the Right Electrolyte
- Jul 1
- 5 min read
This was collaborated with Registered Dietitian, Brittany Beaver.
The Origin of Electrolyte Drinks
Then original electrolyte drink (Gatorade) was developed in 1965 for college football players practicing in the Florida heat after researchers discovered they were losing significant amounts of fluid, sodium, and potassium through sweat. They were designed to solve a very specific problem.
The primary electrolytes people typically compare in electrolyte drinks are sodium, potassium, and magnesium. Calcium can be a beneficial addition, but it's generally not considered essential in an electrolyte packet.
Sodium – the primary electrolyte lost in sweat and the most important for fluid retention and hydration.
Potassium – helps maintain fluid balance and supports muscle and nerve function.
Magnesium – supports muscle and nerve function
Chloride is also an important electrolyte, but because it usually comes with sodium as salt, most people focus on sodium, potassium, and magnesium when comparing electrolyte products.
Electrolytes for the "Every Day Person"
Many (not all) electrolytes are heavily focused on sodium. This is great for endurance athletes, but not always the average mom chasing kids and running errands.
Most people are already getting plenty of sodium from their diet. In fact, the average person consumes more sodium than recommended each day.
Take a look at this popular electrolyte. 1,000mg of sodium in a single serving!!! That's about 44% of the recommended daily sodium limit for most adults.
When you sweat you lose high amounts of sodium (not so much potassium and magnesium), which is why many electrolytes intended for athletes are so high in this mineral.
But for the average person sitting at a desk most of the day and already eating a standard American diet, adding high-sodium electrolytes aren't always necessary. If you're like me and find yourself getting incredibly thirsty after drinking a certain electrolyte, this may be the culprit.
To put things into perspective, a breakfast of 2 eggs, avocado toast, and a pinch of sea salt can easily provide around 500-550 mg of sodium. Add an afternoon snack of pretzels and hummus, and you've likely consumed well over half of the general daily sodium limit before dinner - and that's not even including lunch (or dessert 😉).
However, the everyday person can benefit from a daily electrolyte (whether premade or DIY) when the right one is chosen. Our cells rely on minerals like sodium and potassium to maintain proper fluid balance, so making sure we're getting a proper balance of both can help support hydration and overall health.
The everyday person should look for an electrolyte that is:
Low in sugar
3rd party tested for contaminants and heavy metals
No artificial colors or dyes
Decent ratio of potassium and sodium
Potassium and Magnesium
Most people are actually LOW in potassium and magnesium.
An estimated 70–90% of people consume TOO MUCH sodium, but...
Over 90% don’t get enough potassium
Roughly half don’t get enough magnesium
Instead of depending on electrolyte packets, I like to focus on foods that naturally contain a wide range of minerals like:
Potassium: salmon, avocado, potatoes, coconut water, spinach, bananas
Magnesium: spinach, tuna, pumpkin seeds, avocado, almonds, chia seeds
Food gives you a broader package of nutrients that work together naturally. Supplements can absolutely have their place…but they shouldn’t replace a nutrient-dense diet, and they aren't for everyone.
That said, I understand the desire to supplement, especially since nutrient content can vary based on factors like soil quality, farming practices, storage, and food choices.
DIY Electrolyte
You can easily DIY your own electrolytes to better suit the "everyday" person, and it's a MUCH more affordable option.
2 cups water
Magnesium powder
dose according to your needs
Cream of tar tar (for potassium)
1/8 tsp = ~60-125mg
does according to your needs
2 tsp raw honey or 3 tsp raw cane sugar (to improve fluid and sodium absorption)
Pinch of sea/Himalayan salt
Premade Electrolytes Packets
If you enjoy pre-made packets, and are on the more sedentary side of life, I like to look for ones with a lower sodium count.
Here are some of the popular brands I know of:
🟢 Lower Sodium / More Reasonable for Routine Use
GoodOnya (naturalmindedmama works for $ off their website)
On the lower end all around - perfect for children and/or the sedentary individual who wants to start slowly. You could start with 1Tbsp and work your way up to a few Tbsps a day. You could also add in a pinch of salt and a ¼ tsp of cream of tartar.
Sodium: 25 mg → 1% of daily adult intake
Potassium: 30 mg → <1% of daily adult intake
Magnesium: 62 mg → 19% of daily adult intake
Sodium: 90 mg → 4% of daily adult intake
Potassium: 250 mg → 5% of daily adult intake
Magnesium: 160 mg → 50% of daily adult intake
Sodium: 90 mg → 4% of daily adult intake
Potassium: 800 mg → 17% of daily adult intake
Magnesium: 50 mg → 16% of daily adult intake
Rowe Casa (link gives 20%)
Sodium: 100 mg → 4% of daily adult intake
Potassium: 325 mg → 7% of daily adult intake
Magnesium: 90 mg → 28% of daily adult intake
Sodium: 100 mg → 4% of daily adult intake
Potassium: 250 mg → 5% of daily adult intake
Magnesium: 50 mg → 16% of daily adult intake
Just Ingredients (link gives 10%)
Sodium: 100 mg → 4% of daily adult intake
Potassium: 300 mg → 6% of daily adult intake
Magnesium: 50 mg → 16% of daily adult intake
Fringe (link gives 10%)
Sodium: 190 mg → 8% of daily adult intake
Potassium: 266 mg → 6% of daily adult intake
Magnesium: 35 mg → 11% of daily adult intake
Cure (link gives $ off)
Great potassium and sodium ratio, but no magnesium. If you have a magnesium supplement you already take, this could be a great option because it gives you flexibility to dose when you want.
Sodium: 240mg → 10% of daily adult intake
Potassium: 310mg → ~7% of daily adult intake
🟠 Moderate Sodium / May Be Helpful Depending on Activity & Climate
Fruit based, has a decent dose of B vitamins for some natural energy, and a good ratio of minerals
Sodium: 380mg → 17% of daily adult intake
Potassium: 1,000mg → 21% of daily adult intake
Magnesium: 40mg → 10% of daily adult intake
Paleo Valley (link gives 15%)
Sodium: 400 mg → 17% of daily adult intakePotassium: 280 mg → 6% of daily adult intake
Magnesium: 160 mg → 50% of daily adult intake
Sodium: 500 mg → 22% of daily adult intakePotassium: 470 mg → 10% of daily adult intakeMagnesium: 100 mg → 31% of daily adult intake
These are potentially more useful for:
heavy sweating
travel/dehydration
stomach bug recovery
🔴 High Sodium / More "Athlete Formulation"
Sodium: 800–1,000 mg → 34-43% of daily adult intakePotassium: 400 mg → 9% of daily adult intakeMagnesium: 50 mg →16% of daily adult intake
Sodium: 1,000 mg → 43% of daily adult intakePotassium: 200 mg → 4% of daily adult intakeMagnesium: 60 mg → 19% of daily adult intake
Sodium: 1,000 mg → 43% of daily adult intakePotassium: 200 mg → 4% of daily adult intakeMagnesium: 60 mg → 19% of daily adult intake
These are MUCH higher sodium formulas and are generally geared more toward:
endurance athletes
long intense training sessions
excessive sweat loss
substantial illness-related fluid loss
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