10 Best Hydration Mixes & Electrolyte Powders of 2025

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A backpacker drinking from a water bottle filled with pink hydration mix

Hydration mixes can help replenish salts and provide energy-boosting nutrients to keep you going strong. From Southern California to humid Louisiana to arid Baja California, we’ve been sipping on hydration powders for hiking and backpacking for more than 50,000 miles. In this guide, we evaluate them for taste, solubility, performance, and side effects.

Our lead gear analyst is a certified sports nutrition coach, but it isn’t just her word in this guide. We consulted with registered dietitians to analyze the product labels and determine the benefits and drawbacks of each product based on its electrolyte balance, carbohydrate content, and third-party testing. 

From brands like Liquid IV, Mio, Nuun, Skratch Labs, and more, we’ve researched dozens of mixes and tested the 19 most promising to determine the best of the best.

And for more info, check out some of our other popular gear guides:

Quick Picks for Hydration Mixes

Check out this quick list of our favorite hydration mixes, or continue scrolling to see our full list with in-depth reviews.

Best Hydration Mix Overall: Liquid I.V. Hydration Multiplier

Great Hydration Mix for Trail Running: Precision Hydration PH500 ($0.79/serving)

Trail Running Runner-Up: Nuun Endurance ($1.25/serving)

Budget-Friendly Hydration Mix: Dr. Price’s Electrolyte Mix ($0.46/serving)

Budget Runner-Up: Gatorlyte ($0.89/serving)

Most Compelling Science-Based Formula: DripDrop ORS ($1.12/serving)

Reliable High-Sodium Option: LMNT ($1.67/serving)

Hydration Mix with Excellent Solubility: Mio Hydrate ($0.57/serving)

Thoroughly Independently Tested: Transparent Labs Hydrate ($1/serving)

Best Vegan Hydration Powder: Vega Sport Hydrator ($0.88/serving)

Best High-Carb for Fuel Option: Tailwind Endurance Fuel ($0.80/serving)

Hydration Mix with the Boldest Flavors: Cure Electrolytes ($1.67/serving)

Best Low-Sodium Hydration Powder: Ultima Replenisher ($0.49/serving)

Best Fizzy Tablets: Nuun Sport Tablets ($0.75/serving)

Best Hydration Powder with Real Fruit: Skratch Labs Hydration Sport Powder ($1.79/serving)

Great for High-Intensity Exercise: VitaLyte ($0.57/serving)

Includes B Vitamins: Osmo Active Hydration ($1.55/serving)

Best Formula With Magnesium: Gnarly Sports Nutrition Hydrate ($0.75/serving)

Best High-Potassium Option: Hydrant Fast-Acting Electrolyte Powder ($0.66/serving)

What’s new

We’ve tested more than 10 new hydration electrolyte powders and added them to this guide.

  • Liquid I.V. Hydration Multiplier is now our top overall pick, thanks to its all-around versatile formula with ample sodium and carbs, and reasonable pricing.

  • Our tester consulted with registered dietitians to analyze the nutrient content of each new product and how it affects hydration.

Liquid I.V. Hydration Multiplier

Best Hydration Mix Overall

CleverHiker Rating: 4.8/5.0

Cost/Serving: $1.56

Sodium (per serving): 560mg

Potassium (per serving): 370mg

Sugar (per serving): 11g

Pros

  • More than a dozen flavors to choose from
  • Contains sugar to assist with electrolyte absorption
  • Available at many grocery stores
  • Dissolves exceptionally well when stirred and shaken
  • Individual sachets are easy to pack

Cons

  • Some flavors taste artificial
  • Slight variation in electrolyte content among flavors

Liquid I.V. Hydration Multiplier is a classic and a constant in the hydration powder arena. Its original (lemon lime) formula includes 560 milligrams of sodium and 370 milligrams of potassium, so it doesn’t quite fall within the dietitian-recommended range. There is slight variation in the sodium-to-potassium ratio among flavors. For instance, our tester currently has a box of the newer Passion Fruit flavor, which has 520 milligrams of sodium and 370 milligrams of potassium. It’s not a big deal, just something to be aware of if you’re trying to dial in your sports nutrition.

Liquid I.V. does not contain additional electrolytes like magnesium and calcium. The original formula contains 13 grams of carbs, 11 of which are sugar. When mixed with 16 ounces of water as directed, that’s a carb solution of 2.74%. That’s low if you’re looking for energy, but spot-on if you only want to support the electrolyte absorption process to speed up rehydration. Liquid I.V. dissolves well.

In fact, it’s one of the most soluble hydration powders we’ve tried, and we keep returning to it largely for that reason. It doesn’t settle in the bottom of bottles, and there are never chunks or flecks in the water. Most of the flavors taste good, though some taste a bit artificial, like golden cherry. Our favorites are the original lemon lime, passionfruit, and strawberry.

In total, you can choose from 16 flavors or get a variety pack to see which ones you like. Liquid I.V. Hydration Multiplier is not third-party tested, but it is sold as a food, so it must adhere to food guidelines as put forth by the FDA. These packets are larger than some, but not so large that packing would be a concern in most cases. The serving size is 16 grams, which is about the middle of the line as far as weight goes among these powders.

Mio Sport

Affordable liquid hydration mix

Cost/Serving: $0.21

Weight/Serving: 0.09 oz.

Best Flavors: Berry Blast, Orange

Pros

  • Affordable per serving
  • Packaging cuts down on microtrash
  • Tasty flavors
  • Available at many grocery stores

Cons

  • Contains fewer electrolytes,
  • Artificial colors/sweeteners/flavors

Mio Sport has long been a staple for many backpackers because it tastes good, it’s easy to use, and it doesn’t create a ton of packaging trash. We agree that it’s delicious, but Mio is full of artificial ingredients. The colors, flavors, and sweeteners in most varieties are engineered instead of being derived from natural sources like many of our other favorite hydration mixes. On top of that, the only electrolyte it replaces is sodium. We’re not saying you should avoid it altogether. After all, sodium is the electrolyte you lose the most of when sweating, and Mio is the lightest and most affordable per serving on this list. But we would recommend choosing a more natural and nutritionally complete electrolyte mix from higher on this list for the majority of your hikes and workouts.

Dr. Price's Electrolyte Mix Stock Image

Dr. Price’s Electrolyte Mix

Budget-Friendly Hydration Mix

CleverHiker Rating: 4.2/5.0

Cost/Serving: $0.46

Sodium (per serving): 200mg

Potassium (per serving): 330mg

Sugar (per serving): 0g

Pros

  • Very low cost per serving
  • Contains 5 key electrolytes
  • Includes micronutrient blend with additional minerals
  • No added sugar
  • Small serving sizes make for lightweight packets

Cons

  • Not third-party tested
  • Harder to pour into narrow-mouth bottles
  • Some flavors leave a sticky feeling in your mouth
  • Flavors taste almost bland

Dr. Price’s Electrolyte Mix contains 200 milligrams of sodium and 330 milligrams of potassium. The sodium content is sufficient for light activities and exercising in moderate weather, but you may need more for intense activities, hot days, or prolonged exercise. The brand claims that the formula is developed for fast absorption, but the formula is sugar-free, meaning it’s not in line with evidence-based best practices for optimizing electrolyte absorption.

Still, it’s a respectable budget-friendly pick. For less than 50 cents per serving, you’ll get a moderate dose of sodium and a high dose of potassium. This powder is sweetened with stevia, so it can be a good option for low-activity days when you need a hydration boost but don’t need the extra sugar. We tried lemon lime and blueberry pomegranate, and we find both to be quite mild, especially when mixed in the recommended 16 ounces of water.

The taste is much better with less water: We tried it with as little as 6 ounces per sachet. This product is marketed and sold as a supplement, but lacks any third-party verification, which we don’t love. The individual packets are small, and they are more square in shape than most of the others, which resemble tubes. They also only weigh 2.7 grams each. The packaging seems durable; it should not rip or tear in your pack.

Ultima Replenisher

Good Low-Sodium Hydration Mix

CleverHiker Rating: 4.3/5.0

Cost/Serving: $0.49

Sodium (per serving): 55mg

Potassium (per serving): 250mg

Sugar (per serving): 0g

Pros

  • Low sodium content is great for off days
  • Affordable
  • High potassium content can help prevent cramps
  • 6 additional electrolytes aside from sodium & potassium
  • Many flavor options
  • Variety packs available

Cons

  • Sodium content is not sufficient for rapid rehydration
  • Sugar-free formula doesn’t assist with sodium absorption

Ultima Replenisher electrolyte powder is very low in sodium with just 55 milligrams per serving. While this is probably too little for rehydration in most hiking scenarios for most people, it’s a worthy consideration for those who are trying to watch their sodium intake but want other nutrients (and some flavor) in their water.

It contains 250 milligrams of sodium, bringing it close to a 1:5 ratio of sodium to potassium. The formula contains more types of electrolytes than most other formulas, including calcium, magnesium, chloride, zinc, manganese, and phosphorus.

This powder is sugar-free. Between that and the low sodium content, it’s an excellent choice for low-activity days or inactive days when you need a boost of flavor to keep yourself hydrated. Ultima Replenisher dissolves well for the most part; better in a shaker bottle than in a glass, per usual. One thing we find interesting is that Ultima doesn’t specify a quantity of water to mix it with. You might need to do some experimenting to find what tastes best to you. We find that it tastes a bit bland if we use more than eight ounces of water.

Those prone to flavor fatigue will love that Ultima offers 16 flavors to choose from, plus several variety pack options. Our favorites include pink lemonade, orange, and strawberry margarita. 

Ultima Replenisher is not third-party tested, but is sold as a food, so it is subject to meeting stricter regulatory requirements set forth by the FDA than powders sold as supplements. The packets are super tiny; a serving size is just 3.3 grams, which shows in the very low sodium content and zero sugar content. The stick packs are perfectly durable and easy to pack with no fear of them tearing open while hiking.

Cure Electrolytes

Hydration Mix with the Boldest Flavors

CleverHiker Rating: 4.3/5.0

Cost/Serving: $1.67

Sodium (per serving): 240mg

Potassium (per serving): 300-350mg

Sugar (per serving): 0g

Pros

  • Delicious, bold flavors
  • Excellent solubility
  • Great electrolyte ratio for moderate activities
  • No artificial flavors or sweeteners
  • Small amount of sugar for nutrient absorption

Cons

  • A bit expensive
  • Not enough sugar to rely on for energy
  • May not have enough sodium for very hot weather

For a bold taste, try Cure Electrolytes. It comes in nine flavors, and there are a couple of different variety pack options. We tried lemonade, strawberry kiwi, watermelon, and berrypomegranate. The latter is our favorite, but all are good: none taste too sweet, and we didn’t pick up on any stevia aftertaste, which is a big plus.

We also found Cure to dissolve well in various water temperatures via various methods. In fact, it’s one of few that dissolves almost completely with just a spoon in a glass. In a shaker bottle or Nalgene, it dissolves exceptionally well and there is no noticeable texture. The formula leaves a bit to be desired from a sports nutrition standpoint.

Cure electrolyte powder contains more potassium than sodium, which our tester, a sports nutrition coach, finds interesting. Cure claims the formula is based on the WHO’s ORS formulation, but the WHO states that the sodium content should be higher than potassium content. It does contain a small amount of sugar to aid absorption, which is in line with WHO guidelines.

It has 250 milligrams of sodium, so it’s suitable for moderately active individuals and exercising in moderate conditions. You may require more sodium for particularly intense activities or very hot, long days. Cure electrolyte powder is sweetened with both stevia extract and monk fruit extract. It is sugar-free, so be sure to consume a snack with sugar while you drink it to optimize electrolyte absorption.

The electrolyte powders are independently tested for heavy metals, including lead, mercury, arsenic, and cadmium. We love that the sachets lie flat and are relatively small, with one serving weighing 7.6 grams.

Nuun Sport Hydration Tablets

Best Fizzy Hydration Tablets

CleverHiker Rating: 4.7/5.0

Cost/Serving: $0.75

Sodium (per serving): 300mg

Potassium (per serving): 150mg

Sugar (per serving): 1g

Pros

  • Makes fizzy, refreshing drink
  • Easy to pack for hiking
  • Large variety of flavors
  • Small amount of sugar for nutrient absorption
  • Available at many grocery & outdoor stores
  • Packaging cuts down on microtrash

Cons

  • Size of tablets doesn't work with all bottles (ex. Smartwater)
  • Packaging is a little heavier/bulkier than others
  • Takes a while for tablets to dissolve
  • Not enough carb content to rely on for fuel

Nuun Sport Hydration Tablets are so refreshing thanks to the fizziness, and it almost feels like drinking a fruity soda. They have an optimal 2:1 sodium-to-potassium ratio with 300 milligrams of sodium and 150 milligrams of potassium. They also contain small amounts of calcium, magnesium, and chloride.

Nuun Sport tablets are low in carbs, with just 4 grams per serving. When mixed with 16 fluid ounces of water, the carb solution is not even 1 percent, so this definitely isn’t the right choice for a fuel-providing hydration powder. 

However, it’s great if you’re getting carbs from other sources or exercising for less than two hours. Solubility is not even a little bit of a concern with these tablets. They’re effervescent, so they dissolve in your water like an Alka-Seltzer tablet. You won’t experience any settling, chunks, or residue—just fizzy goodness. In 16 ounces of water, the flavors taste mild, but not bland. We sometimes mix it with 8 ounces of water for a stronger taste.

As for flavor selection, you have eight to choose from. Our favorites are tri-berry and orange. The tablets are certified vegan, kosher, gluten-free, and non-GMO, but there is no independent verification from a vetting agency such as the NSF for impurities or banned substances. These might just be the most packable hydration products ever. You can bring 10 servings for a net weight of just 55 grams, and the tube is so small it can fit into the tiniest of pack compartments. Plus, the tube is a hard plastic with a very secure lid, so there’s no risk of puncturing the packaging and losing your precious electrolytes.

Skratch Labs Hydration Sport Powder

Best Electrolyte Mix with Real Fruit

CleverHiker Rating: 3.8/5.0

Cost/Serving: $1.79

Sodium (per serving): 400mg

Potassium (per serving): 50mg

Sugar (per serving): 19g

Pros

  • High in sodium & carbs to support prolonged activity
  • Flavored with real fruit
  • No artificial colors/flavors/sweeteners
  • Can replace solid foods in some cases

Cons

  • Tastes syrupy when mixed with less than 16 oz. water
  • Packets are larger in size than most options
  • Somewhat expensive per serving

Skratch Labs Hydration Sport Powder provides ample sodium (370 milligrams per serving) but lacks in potassium (just 35 milligrams per serving). It contains small amounts of magnesium and calcium in each serving, too. With such a low potassium content, it’s ideal for individuals who already get sufficient potassium from foods.

With 17 grams of carbohydrates in a 22 gram serving, intended to be mixed into 12 to 16 fluid ounces of water, the carb solution comes out to about 4.7% on the high end and about 3.6% on the low end. It will provide energy, but this solution is low enough to prevent GI distress in most people, even during heavy exercise. You have seven flavors to choose from, and all of them are quite sweet.

We’ve tried pineapple, fruit punch, and strawberry lemonade. We love that they’re flavored with real fruit instead of artificial flavoring. When shaken with 16 ounces of water in a bottle, the powder dissolves fine; impressively, even, for a 22-gram serving size. Skratch says you can use as little as 12 ounces of water, but when we tried that, we thought it was far too sweet (almost syrupy). 

Skratch hydration packets are on the larger size, since the serving size is 22 grams. While this sounds big on the surface for hiking, you can use Skratch to replace some whole foods (like fruit, for instance) on long trips, when weight is a priority.

Osmo Active Hydration Stock Image

OSMO Active Hydration

Electrolyte Mix with B Vitamins

CleverHiker Rating: 4.1/5.0

Cost/Serving: $1.55

Sodium (per serving): 265mg

Potassium (per serving): 96mg

Sugar (per serving): 17g

Pros

  • Includes B vitamins
  • Flavored with real fruit
  • Ample carb content to support endurance
  • Sugar supports rapid electrolyte absorption

Cons

  • Quite low in potassium
  • On the pricey side
  • Large serving size

Osmo Active Hydration has 260 milligrams of sodium and 96 milligrams of potassium, so it doesn’t quite fall within the dietitian-recommended ratio range, but it’s not so far off that we can’t recommend it. This formula contains 95 milligrams of calcium and 29 milligrams of magnesium, plus some vitamin C and several B vitamins.

Overall, the electrolyte concentration is moderate, making it a good choice for lighter activities and those who don’t tend to sweat much. Osmo Active Hydration contains 17 grams of sugar, with the full serving size being 20 grams. When mixed as directed with 20 ounces of water, it has a carb solution of about 2.9 percent.

It can help provide energy for exercise while avoiding gastrointestinal distress, though for very intense activities, you may need more fuel. For prolonged activities, like hiking and backpacking, consider eating while you sip. Available in four flavors (lemon lime, blackberry, blueberry pomegranate, and orange), Osmo has a rather robust taste, which we appreciate. It dissolves well in a shaker bottle or Nalgene, though as usual, struggles to fully mix in a glass when stirred.

Despite its high sugar content, we didn’t notice an excessive amount of residue on my bottle when we finished drinking, and it didn’t settle in the bottom, either. Osmo Active Hydration is not third-party tested. However, it is sold as a food, so it is governed by tighter regulations than supplements. The individual serving packets are somewhat large. The serving size is 20 grams, which adds up when you think about a multi-night trip, but remember that this formula can replace some heavier foods (like fruit, if you’re not concerned about fiber). This could save you weight in the long run.

Vitalyte

Value-priced hydration mix with balanced flavors

Cost/Serving: $1.29

Weight/Serving: 0.93 oz.

Best Flavors: Watermelon, Cool Citrus, Orange

Pros

  • Great value
  • Flavors are a nice balance of sweet & salty
  • Good amount of calories per serving
  • No artificial colors/flavors/sweeteners

Cons

  • A bit heavier than others

Our favorite thing about Vitalyte electrolyte mixes are their well-balanced flavors. Many hydration mixes will leave you with a salty taste or a sticky mouth that’s coated in sweeteners, but Vitalyte is clean and smooth. These value-priced mixes provide an excellent amount of electrolytes, and they even contain 90 calories to give your body a small energy boost when you’re working hard. They don’t have the largest variety of flavors, but we found almost all of the offerings to be very pleasant.

Tailwind Endurance Fuel

High-calorie hydration mix

Cost/Serving: $2.50

Weight/Serving: 2 oz.

Best Flavors: Berry, Vanilla

Pros

  • High calorie content
  • Good value
  • Caffeinated options
  • No artificial colors/sweeteners

Cons

  • Expensive
  • Heavy/bulky
  • Flavors are hit or miss
  • Harder to pour into narrow-mouth bottles

You may be wondering why we have Tailwind electrolyte mixes listed as both expensive and a great value. They’re the most expensive per serving, but they contain about as many calories as an energy bar on top of all the electrolytes they provide. So they’re giving you both efficient hydration and a boost of energy, which isn’t typical in the world of powdered drink mixes. Tailwind hydration mixes aren’t a common staple in our backpacking kits because they’re heavier and bulkier than many others. But we regularly pack one or two to have for breakfast when we want to get out of camp quickly. Many of the flavors tasted a little artificial and were a bit of a miss for us, but the chocolate and vanilla were good as an early morning meal replacer.

Gatorade Thirst Quencher

Affordable electrolyte powder with light, tasty flavors

Cost/Serving: $0.70

Weight/Serving: 1.23 oz.

Best Flavors: Orange, Lemon-Lime, Glacier Freeze

Pros

  • Affordable
  • Available at most grocery stores

Cons

  • Not as many electrolytes
  • High sugar content (32g)
  • Artificial colors/flavors

We’ve been drinking Gatorade Thirst Quencher since way back in our high school track days. We loved it back then, and we still use it on trail now. While they’re not a go-to for us because of the high sugar content and lack of essential minerals, like magnesium and calcium, we still like them for their affordability and availability at most grocery stores. And while the flavors are artificial, we still think they taste good and are okay to have in moderation.

PHOTO CREDIT: CASEY HANDLEY (CLEVERHIKER.COM)

How We Test & Methodology

Our gear analysts have collectively logged tens of thousands of miles on trail, and we have tested more than 100 hydration drink mixes over many years. For the most recent update to this guide, our tester hiked, walked, and ran more than 100 miles through the California mountains, deserts and beaches of Baja, and Southern Louisiana, testing nearly 20 hydration powders along the way.

ELECTROLYTE BALANCE

We analyzed the product labels on each electrolyte powder and consulted with registered dietitians for expert opinions on the sodium-to-potassium ratios, carbohydrate content, and third-party testing.

In addition to measuring the efficacy and safety of mineral ratios, we look at overall sodium content and consider how it may play into someone’s daily food and drink consumption if not using the product only for trail days or exercise.

ULTIMA REPLENISHER – PHOTO CREDIT: HEATHER ELDRIDGE (CLEVERHIKER.COM)

SUGAR CONTENT

We rate the sugar content of each drink mix from the perspective of a sports nutrition coach, with input from dietitians. This metric measures the sugar content in relation to sodium and potassium content because sugar helps with nutrient transport and absorption.

Sugar is important in settings where athletes are sweating heavily, while sugar-free options are suitable for daily hydration or recovering on non-trail days. We also look at which alternative sweeteners are used and their associated risks, tastes, and known side effects.

CURE HYDRATION MIX – PHOTO CREDIT: CASEY HANDLEY (CLEVERHIKER.COM)

SOLUBILITY & FLAVORS

To test for solubility and taste, we taste-tested boxes of each of the powders. When possible, we purchased a variety pack in order to sample several flavors from each brand. Our evaluation for this metric includes a measure of how well the product dissolves using different methods (such as in a Nalgene versus in a glass with a spoon) and in liquids of various temperatures.

For flavors, we measure the number of flavors available, and how good or bad a product tastes. To add objectivity to our ratings, we look at customer reviews to glean a buyer consensus on different flavor options.

THIRD-PARTY TESTING

The most straightforward criterion, third-party testing tells us whether a supplement company cares about what it puts in its products. This measures a brand’s effort in getting their products independently vetted for impurities like heavy metals, pesticides, and other contaminants.

WATERMELON VITALYTE – PHOTO CREDIT: CASEY HANDLEY (CLEVERHIKER.COM)

PACKABILITY

For this metric, we primarily look at the size and weight of the individual sachets, and whether they are worth packing for the nutrition they provide. We measure the weight per serving and look at other aspects of packability, such as how durable the packaging seems (will it rip in a crowded hiking pack?) and whether individual stick-packs are even available.

Why Trust CleverHiker

Lead gear analyst, Amanda Capritto, is a certified sports nutrition coach and certified personal trainer who not only has years of hiking experience, but has been writing in the nutrition and fitness industries for nearly a decade. She also has several years of experience coaching outdoor athletes how to fuel and hydrate during mountain adventures.

Our testers collectively have tried more than a hundred hydration mixes over more than 50,000 miles on trail; for our most recent update to this guide, we hiked and ran more than 100 miles in various environments, tested nearly 20 new products, and consulted with a registered dietitian to analyze product labels to understand the pros and cons of each powder.

Analysis & Results

VALUE

A good hydration drink mix is invaluable for trail-goers. While we love to see electrolyte powders under $1.50 per serving, the best option for you will be worth the price even if it’s on the high end—the cost of dehydration can be higher. When you know what formula works for you, you can best support your hydration needs with an optimal ratio of sodium, potassium, and sugar.

ELECTROLYTE BALANCE

Everyone has different needs, and while the best way to find out what formula is right for you is to undergo sweat testing, it is possible to tease out some generally beneficial formulas that are suitable for most people. 

As a general recommendation, registered dietitian Jaclyn Skaver says to look for 300 to 500 milligrams of sodium per serving (with 500 milliliters of water) or up to 1,000 milligrams per 500 milliliters of water for those who sweat heavily or are exercising for a prolonged period during the heat. (500 milliliters is about 16.9 ounces, or the size of an average single-use water bottle.) For potassium, Skaver recommends looking for at least 60 to 110 milligrams per serving (500 milliliters of water). 

Sodium is the most important electrolyte to replenish, with potassium being a close second. Other electrolytes that play a role in performance include magnesium, chloride, and calcium. If you are deficient in any of those, choosing an electrolyte with them may help improve performance and avoid symptoms of dehydration on the trail. 

Many of our top choices for electrolytes fall into the stated sodium range, including Precision Hydration PH 500, Nuun Endurance, DripDrop ORS, Transparent Labs Hydrate, Tailwind Endurance Fuel, Nuun Sport Tablets, Skratch Labs Hydration Sport Powder, and Gatorlyte. For a powder lower in sodium, consider Ultima Replenisher, Gnarly Sports Nutrition Hydration Powder, Mio Hydrate, Vega Sport Hydrator, Cure Electrolytes, Osmo Active Hydration, Vitalyte, and Dr. Price’s Electrolyte Mix. For more sodium, choose from LMNT, Liquid I.V., and Hydrant.

SUGAR CONTENT

Sugar content is a bit more straightforward. According to registered dietitian Jenna Stangland, if you are active for more than two hours, an electrolyte powder with carbohydrates for energy would be beneficial. This is when you’d look for formulas like Skratch Labs, Tailwind Endurance Fuel, Osmo Active Hydration, Precision Hydration PH500, and Vitalyte, all of which have about 20 grams of carbohydrates. When hiking for extended periods of time, especially on challenging trails, these powders can provide energy in the absence of food.

For any exercise type or duration, a small amount of carbohydrates—such as what is seen in the DripDrop ORS (7 grams), Gatorlyte (10 grams), and Liquid I.V. (11 grams) formulas—speeds up rehydration by helping the gastrointestinal tract absorb sodium. Even formulas with slightly fewer carbs, like Gnarly Nutrition (4 grams) and Vega Sport Hydrator (2 grams), can help with absorption compared to a sugar-free powder. Sugar-free powders are not the best option for hard trail days, but can be helpful for rehydrating once you’re off the trail and don’t need the extra sugar. They are also suitable for everyday hydration when you are less active. Be cautious of sodium intake on inactive days, and consider choosing a powder like Ultima Replenisher, which is very low in sodium but contains ample potassium. 

NUUN SPORT – PHOTO CREDIT: CASEY HANDLEY (CLEVERHIKER.COM)

SOLUBILITY & FLAVORS

For the most part, all of the powders we have tested dissolved well, with a few exceptions. Gnarly Sports Nutrition Hydration Powder left a bit to be desired—and bits in the bottom of our cup. Transparent Labs Hydrate was the same, which we believe is due to the lack of an emulsifier or anti-caking agent like silicon dioxide. 

Mio Hydrate wins us over with outstanding solubility (not a surprise, given it’s already a liquid), as do the Nuun Sport Tablets, which create a refreshingly fizzy beverage. Top-performing powders include Liquid I.V., DripDrop ORS, Cure Electrolytes, and Gatorlyte, all of which impressed us by leaving little to no residue and mixing without chunks. 

As for flavor variety, Ultima Replenisher wows with 16 flavors to choose from. Liquid I.V., Cure, Skratch Labs, Gatorlyte, LMNT, and DripDrop all have respectable offerings, with seven or more flavor options. Some hydration powders only come in one or two flavors: Precision Hydration PH 500, for instance, has just a single citrusy flavor. It’s not even named, because there’s just the one. We don’t necessarily think this is a drawback, but it’s worth knowing if you are prone to flavor fatigue. 

When evaluating the flavors themselves, we found ourselves drawn to Cure Electrolytes, which has bold flavors that taste true to the label. The same is true for DripDrop ORS, particularly in the berry flavor. We noticed some artificial aftertastes in a few of the powders we tried, including some flavors of Liquid I.V., Gatorlyte, and Mio Hydrate.

PHOTO CREDIT: CASEY HANDLEY (CLEVERHIKER.COM)

THIRD-PARTY TESTING

Third-party testing refers to independent testing of supplements. This type of testing generally analyzes the content of a supplement for impurities such as heavy metals, pesticides, allergens, and substances that are banned in sports (performance-enhancing drugs).

When an electrolyte powder is sold as a supplement, we like to see third-party testing because FDA regulations for supplements are not as stringent. Supplement companies are basically left to self-govern, and research as shown up to 90 percent of supplements could be incorrectly labeled in some way. 

Transparent Labs is a clear winner for third-party testing. In fact, the entire brand is centered around, well, transparency. (Aptly named, yeah?). Not only is Transparent Labs Hydrate Informed Choice Certified by the National Sanitation Foundation (NSF)—but you can also find certificates of composition for individual batches of the powder on the website. 

Many electrolyte powders are sold as foods, not supplements, in which case you’ll find a nutrition facts label (as opposed to a supplement facts label) on the packaging. We don’t worry as much over the lack of third-party testing for products sold as foods, because they are held to much stricter requirements and regulations from the FDA. If you see a supplement facts label with no third-party testing certification, consider investigating further to find out if the brand discloses ingredient sourcing or provides other elements of transparency.

PACKABILITY

We are backpackers after all so we considered packability when evaluating the best hydration drink mixes. To do so, we looked at the size and shape of individual sachets, as well as the actual packaging to determine if there was any risk of it tearing open inside a hiking pack. In the spirit of full honesty, we didn’t find any of the powders to be more or less durable than one another. We think they’ll all perform just fine in any hiking situation. 

The one thing to consider is the weight per serving. The more sodium, potassium, and sugar per serving, the larger the serving will be. You may feel opposed to packing something like Tailwind Endurance Fuel, for instance, due to the 27-gram serving size. But when you consider that the 25 grams of carbohydrates in Tailwind can replace, say, a piece of fruit, the powder may save you weight in the end. Ultima Replenisher packets are the smallest, but they are sugar-free and low in sodium, so the nutrition-for-weight ratio isn’t the best for most hikers. In the end, you may find that a middle-of-the-road formula with a moderate amount of all three key nutrients provides the best value as far as weight, packability, and nutrition.

How to Choose a Hydration Mix

WHAT ARE ELECTROLYTES?

Electrolytes are charged minerals that help your body with a ton of essential functions. Your body runs on electrical signals generated by your nervous system. All of your bodily functions – movement, muscle recovery, water absorption, etc. – rely on electrolytes to conduct these signals through your cells. There are seven major electrolytes that your body needs, but these are the six you should look for on the nutrition label of a good hydration mix.

Sodium: Helps your body maintain the right balance of fluid inside and outside of your cells

Chloride: Helps maintain pH balance

Potassium: Works with sodium to help maintain a balance of fluid in your cells

Magnesium: Helps with energy production

Calcium: Helps muscles contract, regulates heart rhythm & nerve function

Phosphate: Won’t always be listed; a building block your cells use to create energy

ELECTROLYTE BALANCE

The key to choosing the right formula for you is knowing how you sweat. Taking a sweat test is the only true way to determine this. It’s a two-part endeavor, with one part measuring actual fluid losses (weighing yourself before and after exercise, adding in the weight of fluid consumed) and one part measuring sweat sodium concentration (a sweat patch can accomplish this in a rudimentary way).

If you don’t have the resources or time to pursue this, it’s generally effective to stay within Skaver’s stated ranges: 300 to 500 milligrams of sodium and 60 to 110 milligrams of potassium. Consider a higher-sodium product or doubling up on the serving for extended trail days, multi-night trips, and particularly hot weather.

SUGAR CONTENT

Ideally, an electrolyte powder has at least a small amount of sugar to speed up the absorption process so that your body actually uses the sodium you are consuming. Look for sugar content in the range of 4 to 12 grams for that purpose. If you want a hydration powder that also serves as a fuel source, look for at least 15 grams of carbohydrates, but ideally 20 grams, especially if you’re planning to use it in place of solid food. Sugar-free electrolyte powders have their place, but are not the most effective option for absorption and rehydration. They can be helpful when you need a hydration boost on less active days. Choose one that’s also lower in sodium for that purpose.

PHOTO CREDIT: HEATHER ELDRIDGE (CLEVERHIKER.COM)

SOLUBILITY & FLAVORS

We’ve found that most hydration powders mix well, at least in a bottle. That is not always the case when mixing with a spoon. If solubility is a concern of yours (a.k.a. chunks gross you out), you’ll want to make sure you choose a powder that has some sort of anti-caking agent. Most often, this is present as silicon dioxide. Those who are prone to flavor fatigue may want to choose a product that comes in a lot of different flavors and from a company that offers variety packs.

THIRD-PARTY TESTING

If the product is sold as a supplement (has a supplement facts label), look for indications of third-party testing and label transparency. Typically, if a brand has put their product through third-party testing, that information will not be hard to find. If the product is sold as a food (has a nutrition facts label), third-party testing is not as much of a concern, since foods are more tightly regulated by the FDA.

PHOTO CREDIT: HEATHER ELDRIDGE (CLEVERHIKER.COM)

PACKABILITY

In general, any electrolyte powder that comes in individual stick-packs or sachets will be easy to pack. Some packets are larger, but typically, the larger packets include more nutrients. If you’re choosing a powder with carbohydrates, be sure to factor that into your overall nutrition plan so you don’t pack more weight than necessary.

LEAVE NO TRACE

Many electrolyte powders come in small, individually wrapped tear sticks. You rip off a tiny piece of the top then pour the powder in, and now you’ve got two very small pieces of garbage that can easily be lost. If you’re not in a position to throw the packaging away immediately, make sure you have a Ziploc or another receptacle handy to securely stash the trash until you’re able to dispose of it.

PHOTO CREDIT: HEATHER ELDRIDGE (CLEVERHIKER.COM)

Conclusion

Hydration is crucial in the backcountry. Getting the right balance of electrolytes to keep yourself going mile after mile can be tricky and there are a lot of options to consider. However, if you’ve made it this far, you know our team of gear analysts with the support of certified nutritionists and dietitians can help you be at your best. Happy trails!