Odds Are You Don't Need an Electrolyte Supplement

Electrolyte supplements are expensive and unnecessary for the vast majority of people.

Why?

Because most electrolyte powders are heavily focused on sodium…and most people are already getting plenty of sodium from food. In fact most people eat TOO MUCH sodium.

Take a look at this popular electrolyte. Potassium? Great. Magnesium? Great. But 1,000mg of sodium in a single serving!!!

When you sweat you lose high amounts of sodium (not so much potassium and magnesium), which is why electrolytes are so high in sodium. And why electrolytes are recommended for high endurance athletes, people working outside in extreme heat, or during situations with significant fluid loss like vomiting or diarrhea.

But for the average person sitting at a desk most of the day and already eating a standard diet, adding high-sodium electrolytes every single day may not be necessary…especially considering most Americans already consume more sodium than recommended.

What many people are actually LOW in is potassium and magnesium.

• An estimated 70–90% of people consume TOO MUCH sodium

• Over 90% don’t get enough potassium

• Roughly half don’t get enough magnesium

Instead of spending money on electrolyte packets (aka sodium packets), focus on foods that naturally contain a wide range of minerals like:

• Potassium: potatoes, coconut water, spinach, bananas

• Magnesium: 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.

You can also DIY your own electrolytes better suited for the "everyday" person. It's a much more affordable option, as well.

DIY Electrolyte

2 cup water

Magnesium powder

• ~50–150 mg magnesium per serving for kids

• ~100–300 mg magnesium per serving for adults

1/8 tsp cream of tar tar (high in potassium)

2 tsp raw honey or 3 tsp raw cane sugar (to improve fluid and sodium absorption)

1/8 tsp sea/Himalayan salt (if you feel like sodium is needed)

Lower-Sodium Electrolyte Packets

If you are set on pre-made packets, look for ones with a lower sodium count. The average every-day person, does not need the 1,000mg sodium packets like LMNT, ProMix, etc.

Here are some of the popular brands I know of listed from least amount of sodium to most:

🟢 Lower Sodium / More Reasonable for Daily Use

• GoodOnya 25mg

• Flav City 85mg

• Jigsaw Health 90mg

• Rowe Casa 100mg (link gives 20%)

• Nectar 100mg 

• Just Ingredients 115mg (link gives 10%)

🟡 Moderate / Situational

• Fringe 190mg (link gives 10%)

• Cure 240mg

  • These really aren't that high, but may make more sense during:

    -hot weather

    -sweating more than usual

    -mild illness

    -longer workouts

🟠 High Sodium / Probably Not Necessary for Most People Daily

• Paleo Valley 400mg (link gives 15%)

• Liquid IV 500mg

• Instant Hydration 500mg

  • Potentially more useful for:

    -heavy sweating

    -travel/dehydration

    -stomach bug recovery

    endurance activity

    
    

🔴 Very High Sodium / More "Athlete Formulation"

• Redmond 800-1,000mg

• LMNT 1,000mg

• ProMix 1,000mg

  • 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