The best electrolyte powders for fuelling your gains and quenching your thirst

First things first: the best electrolyte drinks won't work if you're not drinking enough fluid. They are, however, performance-enhancing, and (anecdotally) have a synergistic effect when taken, say, the morning after you consume other popular supplements. Athletes and partiers alike have been trying to game their hydration for decades, from the inception of Gatorade in the '60s, to now — when guys are quite literally sucking down horse nutrient powder in pursuit of an affordable thirst-quenching beverage. Luckily, you don’t have to head down to Tractor Supply Co. to get your electrolyte fix. There are a tonne of brands on the market today (including some of the best protein powder brands) that sell high-quality hydration powders on the cheap.

“If you are someone who trains hard, sweats a lot, and experiences cramps, nausea, headaches, or extra fatigue during workouts, you may need to replenish lost electrolytes,” Mike Dewar, strength coach and founder of J2FIT, says. Everyone can benefit from being hydrated, and while you don’t need supplements so long as you’re eating a balanced diet and drinking plenty of water (hence the term supplement), they can be a huge aid if you’re trying to improve your athletic performance, kill a hangover, or speedrun your gains. Here, we’ve pulled a few picks into a (non-exhaustive) list of some of the best electrolyte powders, drinks and tables on the market.

You've almost certainly seen these hydration packets before, whether on an Instagram ad, in Whole Foods, or in the hand of your favourite (or least favourite) influencer. I will say, out of all the hydration powders I've tried, these are the best — for both post-gym nutrition and post-night out… recovery. With a grip of high-quality flavours, a balanced electrolyte profile, and a portable package, these are best in class.

For my San Pellegrino people who want a more balanced electrolyte profile in their sparkling beverage, Nuun is a solid option. A personal favourite of mine — I keep a tube of the Citrus Fruit flavour on my desk at work — these give your plain ol’ water a fun sparkle and keep you hydrated with five essential electrolytes in the process. Is it the same level of bubbles as you’d get in a can? Negative. Is it just enough zing to scratch that sparkling water itch? Bingo.

If you're actually looking for a flavoured drink, rather than just some slightly salty very watered-down water, Humantra has some of the boldest flavours of the electrolyte powders we've tried. The limited edition apricot flavour is the one we preferred as a team, but there's everything from elderberry and pomegranate to Himalayan lime and rose to dabble in. We also love that it comes with 20 sachets per box, giving you enough to really start incorporating it into your post-run (or post-night out) routine before you debate about whether or not to invest in the next box.

Gone are the days when we can be bothered to take more than one multivitamin tablet at the end of the day. Chances are we'll either forget, or we'll just totally lose our routine with it, which is why these combined tablets are so good. Fulfilling all of our hydration needs with the electrolyte blend, but also adding in extra vitamins, this set of 60 Phizz tablets is impressive value for money, comprising 20 tablets in each of the orange, mixed berry and mango flavours.

Okay, if you’re crushing serious workouts and sweating bullets — especially if you’re outside — LMNT is the move. Back when I was wrestling in college, the mats would get so sweaty (I’m talking slip-and-bust-your-ass sweaty) that our coaches would have us do towel pushes across the mats to help soak up some of the standing water halfway through a session. I’m not sure if LMNT was around back then, but it would have been the perfect addition to our nutrition routine, given that we would sweat off anywhere from two to five kilos of water in a single practice. With a massive electrolyte profile (this stuff tastes SALTY!), you’ll be squared away for pretty much any workout. Plus, if Tom Haviland swears by it, it must be good — dude’s an absolute horse.

To no one’s surprise, I’m picking Nutricost for the best affordable hydration powder. At just 25 pounds for a 120-serving tub, it's your best bet for low-cost hydration — besides, like, a tub of table salt. (We do not advise guzzling table salt in the name of hydration.) I'm partial to Nutricost for a tonne of my supplements, from pre-workout to protein powder.

I probably drink about a pot of coffee each day — and that’s before I take my pre-workout — so I really don’t need any extra caffeine. That being said, when I do need a boost (particularly at work), I like to whack one of these bad boys into a carafe of water for some tasty hydration and energy. (And to freak out my colleagues by drinking ambiguous green liquid.)

I “won” a bag of Skratch Labs' Hydration Powder years ago from a Strava promotion back when I used to pretend to run and cycle on the regular, and while the hydration aspect is great, what I really like about this stuff is the taste. It's actually delicious, in my opinion, and though taste is obviously subjective, I highly suggest you try this stuff if most supps don't pass your flavour standards. (It might be the added sugar — this is decidedly not zero-cal).

“Electrolytes are often consumed in adequate amounts in a well-rounded diet,” Dewar explains. “Hard training and prolonged sessions can deplete them (and if you are dieting or cutting, you may not be getting enough electrolytes through foods).” However, he says, it's not always that simple. “It’s important to note that fatigue, light-headedness, and weakness can also be a culprit of low blood sugar — or not enough carbs, which is a whole other issue. Pay attention to how you feel during training and adjust accordingly: If you're looking for a supplement, start with something that delivers 500mg of sodium, 250mg of potassium, and 1000mg of taurine. These are on the lower end, so you could take a little more, but if you're unsure, then start there and see how you feel.” One final tip from Dewar: “It’s important to point out these recommendations are for healthy individuals with no issues of blood pressure or cardiac disorders, or people on any statins." As always, consult with your medical provider before taking any supplements.

Mike Dewar is the founder and strength coach at J2FIT. With 13+ years of experience as a personal trainer, five years as a NCAA Strength Coach at New York University, and over 550+ published fitness and nutrition articles, he knows a thing or two about fitness. He also holds a master's in Exercise Physiology from Columbia University and a bachelor's in Exercise Science from Bowling Green State University in Ohio. You can check him out on Instagram and YouTube.