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Telegraph
4 days ago
- Health
- Telegraph
The best electrolytes for avoiding thirst and fatigue this summer
This article contains affiliate links. The products or services listed have been selected independently by journalists after hands-on testing or sourcing expert opinions. We may earn a commission when you click a link, buy a product or subscribe to a service. Anyone who has finished a long training run or cycle in the summer will know how it feels to crave electrolytes. In hot weather, you lose more sodium the harder you work, leaving you feeling fatigued, thirsty and craving something salty. Some electrolytes are chewable sweet tablets which can be eaten on their own, while others are tipped into water bottles and shaken. Electrolytes should be used in combination with energy gels and post-workout recovery drinks. They replenish lost minerals quickly, which is especially important to speed up recovery and avoid cramps. The good news is the best electrolytes don't tend to be expensive. Every electrolyte I tested below costs around £1.50 per serving, whether that was for an individual sachet or as part of a bulk order, from somewhere like MyProtein, Humantra or Kendal Mint. We regularly check and update this guide in line with latest medical advice and guidance and to keep abreast of new products and releases. Below, you can find my full reviews, as well as answers to frequently asked questions. The best electrolytes: At a glance JUMP TO REVIEWS How to choose the best electrolytes Choosing the best electrolytes for you should be a personalised decision, based on your activity level and health needs. If you're going to be doing intense exercise lasting over an hour, choose electrolytes with a higher sodium content like Precision Hydration, as this will replace losses from sweat. Endurance athletes might benefit from hypotonic formulas like Styrkr, which absorb faster. Meanwhile everyday users should choose balanced, low-sugar options that combine electrolytes with vitamins. Users have a few options to choose from including: powders, which allow custom dosing and often include recovery additives, tablets, which provide portable, pre-measured doses and ready-made drinks, which suit those wanting convenience. It's always worth checking the label for key minerals, like sodium (non-negotiable), potassium and magnesium (preferred) and calcium (a nice-to-have). Ideally, there'll also be three to six per cent carbohydrates to help with ingestion and minimal sugars. As with all sports nutrition, those with medical conditions or taking medication should consult their GP, and those looking for a quick vitamin hit should turn to food first. Over-supplementation can cause heart issues and nausea. Head to our FAQ section for more advice from a sports performance nutritionist if you're concerned. How we test electrolytes I tested these electrolytes during the Scottish Forth Bridge 20 mile race, a 34km long run in hot weather, the London Marathon, Geneva Half Marathon, a five hour mountain trail run in the Alps, and shorter runs with a distance of around 10km in 18C plus weather conditions. Each electrolyte was tested both before and after each race, ensuring the same one was used throughout for consistency and accurate results. No sample was tested just once. I used each electrolyte for a minimum of three times during testing, with workouts and events of varying degrees of toughness. Spare samples were distributed to members of my running club to get additional feedback. First, I evaluated the ingredients list, checking which form of electrolyte was included (sodium, potassium, calcium or magnesium) and in what quantity, and noted any additives or natural flavours. I also considered ease of ingestion, especially during a race, and whether I felt a difference. I tested more products than those are featured on this list, narrowing it down to my absolute favourites. Those that I disregarded had off-putting flavours, too many additives or a lack of discernable impact on performance. Why you can trust Telegraph Recommended Our thorough, real-world tests will always help you find the best product. No manufacturer ever sees Telegraph Recommended reviews before publication and we don't accept payment in exchange for favourable reviews, nor do we allow brands to pay for placement in our articles. From running shoes to exercise bikes, all reviews are based on independent expert opinion and our hands-on testing. Visit our Who We Are page to learn more. The best electrolytes of 2025 1. Best Buy Electrolyte: SiS Hydro+ Drink Mix Score: 9/10 We like: Dissolves quickly in water bottle for speedy hydration Sachets are small and open easily so you can carry during events Recovery was fast after using (liked addition of vitamins for extra oomph) Not too much sodium so easy on stomach We don't like: Some flavours contain green tea extract so check if you're sensitive to caffeine Having individual sachets rather than tablets creates litter This is as close to the perfect electrolyte as I found, owing to the pleasant taste and how quickly the powder dissolves. I felt confident taking a sachet with me during the London Marathon and dissolving it in a bottle handed out on the course mid-race. Instantly dissolving powder will be music to the ears of ultra-runners, endurance cyclists and anyone else doing long distance events where carrying tablets or gummies can result in a sticky pocket mess. The flavours are refreshing and not salty – the mango and orange tasted like a glass of fruit squash from childhood. I felt refreshed and suffered no cramps or other adverse stomach issues during use. The added vitamins (B12, C) were a nice touch and aided electrolyte delivery around the body. As a long distance runner I'm usually nervous to put things in my mouth that aren't just 'salts', 'sugars' or 'carbs,' but I experienced no gastrointestinal issues while taking these electrolytes. Key specifications Serve: 1 sachet to 500ml water Sodium per serving: 350mg Potassium: 300mg Magnesium: 56mg 2. Best Value Electrolyte: HIGH5 ZERO Tablets These are a great starter electrolyte and due to their low sodium content (250mg), they are also easy on the stomach. This is especially good after a tough workout session, where eating or drinking supplements with strong flavours doesn't always appeal. There's a good range of flavours – I tested berry and found that although it didn't taste anything like berries, it wasn't an aggressive taste and was easy to drink. The biggest downside for me was how long it took the tablets to dissolve in a bottle. They're not something you'd be able to pop into a race bottle on-the-go, but they worked absolutely fine for a pre-workout hydration mix or for recovery hydration. At the equivalent of less than 40p per tablet, HIGH5 (so called because of the five electrolytes) are a great budget option and tend to work for everyone. I enjoyed knowing there's a range of interesting sounding flavours, from turmeric and ginger to 'tropical'. Key specifications 3. Best Natural Electrolytes: Huma Hydration Drink Mix Score: 9/10 We like: No muscle fatigue A significant sodium hit without being able to taste the sodium All natural ingredients - non synthetic flavour We don't like: Took a bit longer than the others to dissolve A little sweeter than others (so may be quicker to get flavour fatigue) Huma is cornering the market when it comes to naturally-flavoured, non-GMO (genetically modified organisms, which have health and environmental risks), no-baddies supplements. This comes in a handy ready-to-use sachet, with powder that dissolved easily when I popped it into a glass. It fizzed up more than the others I tested, and for a second I wondered if I was going to have to contend with a fizzy sherbet fountain. However, the drink soon settled and I was surprised at how sweet it tasted. Checking the ingredients, there's definitely no added sugar – that said, the sweetness was pleasant and masked any salty flavour. Huma has 380mg of sodium which according to their blurb 'matches the sweat profile of an average person'. This is a pleasant taste and it saw off cramps and muscle fatigue during an endurance cycling Zwift session. Key specifications Serve: 1 sachet to 500ml water Sodium per serving: 380mg Potassium: 100mg Magnesium: 40mg 4. Best for In-race Fuelling: SaltStick FastChews Lemon Lime Electrolytes As a disclaimer, I've been using these electrolyte chews for years as my own in-race fuel. For balance, I asked two running friends to co-test these. I'm not good at drinking during fast races because most of it goes over me, so the thought of drinking an electrolyte mixture mid-run doesn't fill me with confidence. SaltStick electrolyte chews aren't the best option for rehydrating, but they're a great choice for a mid-race sodium top up. They can be carried in a pocket during a race and crunched down when needed. My rule of thumb is when they start to taste too salty, you've had enough. My only criticism is their serving suggestion can be tricky to figure out. The packet suggests you take one tablet every 15 minutes. They deliver 100mg of sodium per tablet, so I can understand their reasoning on a hot day, but this feels like it could be overkill – if only because of how dry it would make your mouth. Your preferred serving size might take a bit of trial and error. My two running friends concurred that they taste like sweets, although one said with a dry mouth already, it sucked the moisture out mid-run. That said, they both agreed it was easier than drinking, so these are a great faff-free option, Key specifications 5. Best Electrolytes for Range of Flavours: Humantra Electrolytes Styled as the lifestyle electrolyte, these are advertised as being for people 'who run, think or breathe'. In short, if it's warm, Humantra recommends these electrolytes. I decided to test these after cycling. I did a sustained 50 minute threshold session on an indoor bike at a gym with no air conditioning and sweated a lot. When I came home, I knew I needed to replenish my salt levels quickly as I felt sluggish and had cramps in my toes. I loved that these electrolytes were in sachets, so they were easy to tip into a flask and shake. The marketing for these suggest that they're good for non-sports people too, to simply remain hydrated day to day. Online, I even saw someone say that they added them to a glass of ice and a sprig of mint for a refreshing drink. From a sports perspective, there are certainly stronger options out there. This product also has added vitamins and minerals like B12 which are handy from a lifestyle perspective, but don't contribute much to recovery. That said, on one hot day, inspired and tired from a day's humid cycling commute to the office, I do find myself mixing up an icy drink with elderberry, ice and a slice of lemon. It was delightful. Key specifications Serve: 1 sachet to 500ml water Sodium per serving: 200mg Potassium: 200mg Magnesium: 25mg 6. Best Electrolytes for Carbohydrates and Hydration: Kendal Mint Raspberry and Mint Isotonic Hydration This is a curveball option – it's the only one on the list that offers 34g of carbohydrate per serving, while also delivering a serious hit of sodium (146mg). Endurance athletes should look to Kendal Mint if they want to hydrate, take on electrolytes and refuel all at the same time. The taste is hit and miss. I love mint and find it one of the only palatable flavours when I'm doing tough endurance exercise. Others may not, and if that's the case then the Kendal Mint Range is probably not for you. Because this does come in a larger pouch, you will have to decant your own serving into a bottle or flask if you want to take it with you on the go, so it's less straightforward than other sachets to simply slip in your pocket. In addition to this, the serving suggestion is specific, so if you don't have a container to hand, you might struggle. Key specifications 7. Best Electrolytes for a Neutral Flavour: Elete CitriLyte Score: 7/10 We like: Dissolves easily No cramps No lurid colour We don't like: Bottles come with added challenges (like losing lids mid workout) The taste is odd Difficult to transport (if you buy a big bottle) A faff to measure £27.99 Buy Now Price at Amazon Elete markets its product as having no flavour or smell. Don't be fooled – this definitely has a flavour, and it's a little strange. Midway through rehydrating after a run, I was left wondering if I should throw in some orange squash to try to mask the saline tang. That said, it certainly works – I used Elete during a hard interval session on track that could easily have led to cramping, had I not taken on electrolytes. The main challenge is that it's easy to get carried away with dropping the liquid into a glass. I prefer to have a sachet or tablet that is already pre-measured out, but ultimately any imbalance here is down to user-error. Also, I found it a bit of a faff having to count the number of drops going into a glass (16 is recommended,) and I certainly wouldn't be wanting to do this mid-workout. Key specifications Serve: 16 drops to 250ml water Sodium per serving: 125mg Potassium: 130mg Magnesium: 45mg 8. Best Electrolytes for Sensitive Insides: Active Root Electrolite Active Root is well-known in the endurance community for their drink mixes. You'll often see a 20l barrel of Active Root at aid stations on trail runs, because ginger acts as an anti-nausea agent. I took this Active Root electrolyte in a flask with me during a 32km training run in the Jura Mountains in Switzerland. I knew that I'd be running most of the day in direct sunlight, with a steep ascent ahead of me. It was pleasant to sip on and made a change from water. I didn't get any cramps and the headache that had been threatening actually alleviated. It was tricky to open however, especially with tired and sweaty hands. Active Root would do well to amend its packaging for better portability. Key specifications Serve: 1 sachet to 500ml water Sodium per serving: 322mg of sodium Potassium: 0mg Magnesium: 0mg 9. Best Electrolytes for Endurance Athletes: Styrkr Hypotonic Drink The Styrkr drink gives users 1000mg of salt per serving, which is three times the normal sweat rate of a human. They describe it as the 'highest single and adjustable serving hydration tablet on the market.' I can think of few instances where this amount of salt would be necessary, but if you are a pro-cyclist training for a humid jungle endurance race, then this product is for you. I would, on reflection, recommend halving the soluble tablets to take on 500mg of salt. This is still a good whack of sodium, but it will ease you into the product, rather than taking on the full load all at once. This is a product for sportspeople, not lifestyle, and I can imagine there are a number of situations where this level of electrolyte replenishment comes into its own. However, balancing this level of electrolytes with a workout or race would be best done with a nutritionist. Key specifications Serving: 1 tablet per 500ml water Sodium per serving: 1000mg Potassium: 100mg Magnesium: 25mg 10. Best Electrolytes for Salty Sweaters: Precision Hydration Electrolyte Tablets Precision's hydration describes itself as for 'salty sweaters', and like the Styrkr electrolytes above, that's certainly the case when you look at the volume of sodium in the mix (1000mg). Despite this, the salt flavour is mild. It has a delicate orange taste and smells like a weak fruit squash. It's actually refreshing, which is nice when trying to rehydrate on a hot day. One thing that did throw me was that unlike most of the other electrolytes I tested, Precision Hydration was colour-free, so it looked just like I was drinking a glass of water. Unlike the Styrkr hydration solution, I didn't get nausea or stomach upset after sampling this. I've started to get cramp in my calves at around 80 per cent through long trail runs – even more so now the hot weather is here. A few hours in I popped a tablet in my flask when I ran past a water fountain. It dissolved quickly and put an end to the cramps that usually haunt me when the sun ramps up. Key specifications Serving: 1 tablet in 500ml water Sodium per serving: 1000mg Potassium: 250mg Magnesium: 24mg 11. Best Electrolytes for Weightlifting: MyProtein Impact Hydrate Although I sampled the cherry and strawberry, I have been told the lemon and lime flavour is more palatable. The cherry is strong and the flavour made it difficult to get down, even after more dilution. That said I liked how the drink came with extras (Vitamin C, B12). As a vegetarian, I'm always looking for extra boosts of B12 in the food or supplements I take on, so this was a nice addition (if a little irrelevant to the product as an electrolyte). I tried this after a strength workout in the gym, which has no air conditioning, and the headache I sometimes get after a tough workout due to dehydration didn't materialise. The amount of sodium is quite low, so this might be a better choice for a lifestyle drink, or to take on after a light workout rather than a heavy hitting cardio session. Key specifications Electrolytes FAQs What role do electrolytes play? Without adequate hydration and electrolytes, your heart rate and blood pressure can increase, resulting in fatigue and cramps, potentially causing serious damage. Cramps are often caused by electrolyte imbalances, like low sodium. This happens during hot days where sodium and potassium are sweated out without adequate electrolyte replacement. To avoid this, drinking electrolytes while on the go or loading up before a workout could help. When should you take electrolytes? Sports performance nutritionist Kate Shilland says: 'Electrolytes are most beneficial during longer or more intense sessions. I generally recommend them for any session over an hour or if you're exercising in hot, sweaty conditions. 'For a slow 5k, a regular yoga class or for short workouts, water is enough as you're not typically going to be sweating too much. But, if you're already dehydrated, know you're a heavy sweater or you're prone to cramping, then electrolytes in your water can be a good idea for shorter sessions.' Should you take electrolytes before, during or after a session? 'For most people, taking electrolytes after a session helps best with recovery, but it's also important to start a workout well hydrated.' says Katie. 'I recommend an electrolyte tab in water the night before a big event to ensure you wake up hydrated.' She adds that if you're training in hot weather or for sessions over an hour, electrolytes before and during can help maintain performance. 'Electrolytes with an added carb source are great for performance as they help with fuelling as well as hydration.' Can you overdose on electrolytes? It's unlikely that you'll overdose on electrolytes using high street and over-the-counter brands. That said, there are some products (such as Precision Hydration's 1500 sports drink, which has three times as much sodium than an average drink) where it's easier to accidentally take on more sodium than expected. If this happens it's best to drink as much water as possible to help 'dilute' the salt in the body. Hypernatremia is when your bloodstream experiences a sharp influx of sodium. It can cause gastrointestinal distress, muscle spasms, puffiness in hands and fingers and feeling incredibly thirsty. What else should be in an electrolyte? 'Sodium is the main component as it's the primary mineral lost in sweat. We also need magnesium, potassium, chloride and calcium as these support muscle and nerve function and heart beat regulation. If you're a competitive athlete, it's essential that you look for 'informed Sport' certification for quality and safety assurance,' says Katie. What's the price range of an electrolyte? The price ranges of electrolyte range from £1.40 from a single serving sachet up to £45 for a tub of electrolyte powder. Tubes of tablets can be cheaper still.
Daily Mail
27-05-2025
- Health
- Daily Mail
New research reveals popular advice given to women athletes around hydration, nutrition, and performance is not supported by science
Drink plenty of water, don't eat carbs, you don't need fitted gear. I'm sure that opening sentence resonates with a lot of female athletes as it is something that has been drilled into them since they first took up an interest in their preferred sport. But what if I was to say, that is all a lie. New research done by Gatorade Sport Science Institute (GSSI) has found that much of the popular advice aimed towards women surrounding hydration, nutrition, and performance is actually not supported by science and they want to change that. Whilst interest is rapidly growing in women's sports, with more eyes than ever on the female game, Gatorade felt it was important to make sure women were consuming accurate and useful information when it came to exercise. As they recently found that although the interest was growing, the standard of high-quality information was not keeping up with it. So they decided to end that once and for all and debunk so of the disinformation out there. Lie: Women don't need sports drinks when training - just water. One of the biggest myths Gatorade found during their research was that drinking water is enough. Instead they discovered that consuming water by itself, might not be sufficient for a long or intense exercise. Female athletes need to also be consuming electrolytes and carbohydrates which can be found in sports drinks like Gatorade to help maintain fluid balance, delay fatigue, and reduce the risk of hyponatremia. Speaking about the importance of not only drinking water when doing exercise, Dr Rebecca Randell, Associate Principal Scientist at the Gatorade Sports Science Institute said: So the electrolytes that are in a sports drink like Gatorade often they do help with the fluid retention, it keeps that fluid in your body so that you don't just like urinate it out Brazil international Tamires also spoke on the importance of not only drinking water and her past experience with the myth. 'When I was younger, 'we used to train and for two hours and a half we couldn't have some water or anything. 'Now things have changed, we know more about nutrition and hydration. But we as athletes, want to know more information so we ask our coaches about it. 'I play with Corinthians now and when I talk with my nutritionist, she says you have to eat, you have to hydrate, get some electrolytes. Lie: Women should avoid carbs and go low-carb to perform better. Speaking on the importance of consuming carbohydrates, Dr Randell echoed the importance of women meeting their daily carbohydrate intake as they are essential yo helping athletes perform to their full potential. Dr Randell added 'The carbohydrates also has a really important role that makes it absorb into the cells so that it's going into the right places. Carbohydrates help with fuelling, which is particularly important, which is where I think some female athletes don't see or don't believe, it becomes important when you exercising for more than 60 minutes, at a really high intensity. 'So any high intensity movement that you do, like football. Football is full of high sprints and getting back, the jumping, the tackling, every time you do a high-intensity movement, your muscle will primarily use carbohydrate. 'And fats, carbohydrates are really limited in our muscle, so we actually have relatively small amounts of carbohydrate, which are stored in our muscles. So if we keep doing those sprints, over time, the carbohydrate will go. 'You can see it like a battery. We start exercise full with our battery full, the carbohydrates full, and then over time, that battery, like our phone battery starts depleting, so we need to make sure that everybody and females specifically are eating or consuming or drinking enough carbohydrate. Lie: Women nutritional needs change during different phases of your cycle. Gatorade say: 'There is currently no evidence to suggest that a woman's diet should be altered in any way depending on the phase of their menstrual cycle. 'Every woman experiences different symptoms throughout their cycle, and they might crave different foods at certain points. 'That's why a "one size fits all" approach to nutrition doesn't work for women, they need personalised approaches based on individual needs rather than generalised advice that won't work for everyone.' Dr Randell also spoke about the importance of fueling your body properly and meeting your calory intake as not doing so can affect the female body greatly. 'Yeah, I think one of the things for GSSI and for Gatorade is around that education is to make sure that women have the right education, which is specific to them. 'And I think not only for performance, but I think also for health, one of the things that is that we see in like, the studies in the research is that some women lose their menstrual cycle when their athletes or when they're exercising a lot, and that's sometimes due to not having enough energy. 'So our body gives energy to all different functions and when we don't have enough energy, our bodies, it stops giving energy to a certain function. 'So it might say, oh, we don't need the menstrual cycle at the moment because you're not looking to have children, we'll stop that. And so a lot of female athletes who don't fuel well will not have a menstal cycle, so it's not just around like having fuelling. 'We really need to make sure that our female athletes are healthy, because after they stop being athletes, you know, they might want to go on to be mothers. 'They might want to have a second career. So, we need to make sure that we're giving the right information, backed by science, so that they can perform well, and also to have a healthy life. Lie: Sports bras don't need special fitting. Another thing many female athletes may be unaware of, is the fact they should be wearing fitted sports bra. Gatorade found that 'a poorly fitted sports bra doesn't just cause discomfort; it impacts breathing frequency, makes running techniques less efficient, increases ground reaction force which increases risk of lower limb injury and makes the upper body work harder possibly leading to fatigue faster.' Executive Vice President,Chief Consumer and Marketing Officer and Chief Growth Officer, International Foods at PepsiCo Jane Wakely also spoke to MailSport about why it is important to PepsiCo to invest in research surrounding female athletes. 'I think we can, by acting together, we can bring an unlock, really meaningful development of the sports. 'With Gatordae 5V5 and we've also got Lay's replay., Gatorade partner with young people and really help them access not only facilities, but we give them coaching, nutrition, 'We help them with training plans, we help them develop their passion in sport, and some of them go on to be professional players, but the reality is the real thing it gives all of those young people who participate is the life skills. 'So you don't need to become a professional footballer to benefit from understanding how to manage your life, how to set a goal, how to work towards a goal, how to utilise and develop your network to support you in that goal. 'Those are life skills, which I personally feel, you know, life changing, whether you choose sport or not as a professional. 'And that is I'm super proud of it. And that's the sort of programme' says Wakely.
CTV News
16-05-2025
- Sport
- CTV News
Fueling up for the Blue Nose Marathon: Dietitian teaches runners how to prepare for the big race
Sports dietitian Angela Dufour shares her tips for fueling your body ahead of a long run.
