This guideline suggests a precise ratio of sodium, glucose, and water that will support rehydration for those at risk of severe dehydration. is formulated using a technology called Cellular Transport Technology (CTT), based on the World Health Organization’s guidelines for formulating rehydration drinks, developed in the 1960s and 1970s to help correct for extreme dehydration and a standard still used today. may come in handy with its single serve packets. If you find yourself on the go, Liquid I.V. Key Specs: Form: Powder | Electrolytes Included: Sodium, potassium, calcium, magnesium | Sodium: 380 mg/serving | Carbohydrates: 21 g/serving | Recommended Use: 1 scoop in 12-16 oz fluid per hour of exercise Price at time of publication: $22 for 15.5 oz ($1.10 per serving) This product is also certified gluten free, kosher, non-GMO, and dairy free. If you plan to use it while exercising, it may require some planning ahead. Given that this is a powder, it has to be mixed with water in advance. Skratch comes in a variety of flavors you can choose from, such as lemon lime, strawberry lemonade, and summer peach. Skratch hydration mix does not use any artificial flavorings, instead using fruit to flavor it, which provides a subtly sweet taste. However, a good-tasting drink will encourage you to drink more. One top consideration for many athletes is taste-many electrolyte drinks are overly sweet. Consuming too much sugar at once while exercising can lead to digestive issues, so we like that Skratch contains moderate amounts. These added sugars can help give you energy during long endurance events and also help your body hold onto fluids, which can help you rehydrate more quickly. As an added bonus, Skratch contains 21 grams of carbohydrates. We like that Skratch Labs Sports Hydration mix matches the electrolytes lost in sweat, with 380 milligrams of sodium, 39 milligrams of potassium, 44 milligrams of calcium, and 39 milligrams of magnesium per scoop. If you choose to use electrolyte drinks not in this context, for example, for extra hydration when traveling or to add flavoring to your water, we recommend selecting a product lower in sugar and sodium. Products with high amounts of sugar and sodium are designed for athletes actively burning energy in intense exercise settings, with fluid loss (through sweat). For example, some electrolyte drinks contain no sugar and are flavored with alternative sweeteners, while others have upwards of 20 grams of carbohydrates as sugar. The amount of carbohydrates and sodium in electrolyte drinks can vary greatly. Carbohydrates can also further help your body hold onto water, and therefore rehydrate you faster. Some electrolyte drinks also include carbohydrates in the form of sugar to help replenish glycogen stores, your body’s stored form of carbohydrates that are used up when you exercise. Sodium enhances fluid retention, keeping you more hydrated, compared to drinking plain water,” says Kristy Baumann, RD, a dietitian who specializes in working with runners. “Pay extra attention to the amount of sodium.

When deciding which electrolyte drink is best for you, consider the ingredients, type of electrolytes, dose, and budget that best suits your needs. However, if you engage in high intensity exercise of any duration or exercise for over an hour, especially in hot conditions, you might consider using an electrolyte drink to help you rehydrate more quickly. If you eat a balanced diet and work out for shorter durations, an electrolyte drink likely isn't necessary-you should be able to recover with plain water and food. You’ve probably heard many different opinions about electrolyte drinks.

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