Quick Answer: LMNT is best for keto, low-carb, and athletes needing high sodium (1000mg, zero sugar). Liquid IV is best for general hydration with CTT absorption technology (500mg sodium). Drip Drop is best for medical-grade rehydration. Nuun is best for daily/light use at low cost. Most sports drinks (Gatorade, Powerade) have inadequate sodium—look for 500-1000mg per serving for real rehydration.
Electrolyte supplements have exploded in popularity—and for good reason. Whether you're an athlete, follow keto, sweat heavily, or just want better hydration, the right electrolyte mix can make a real difference in how you feel and perform.
But with so many options, which one actually works? Let me break down the science and compare the top products.
Electrolyte Supplements Comparison Chart
| Product | Sodium | Potassium | Sugar | Price/Serving | Best For |
|---|---|---|---|---|---|
| LMNT | 1000mg | 200mg | 0g | $1.50-2.00 | Keto, athletes |
| Liquid IV | 500mg | 370mg | 11g | $1.25-1.50 | General hydration |
| Drip Drop | 330mg | 185mg | 7g | $1.00-1.50 | Illness recovery |
| Nuun Sport | 300mg | 150mg | 1g | $0.70-1.00 | Daily/light use |
| Gatorade | 160mg | 45mg | 34g | $1.50-2.00 | Taste, availability |
What Are Electrolytes?
Electrolytes are minerals that carry an electric charge in your body. They regulate muscle function, nerve signaling, hydration balance, and pH levels. The main electrolytes are:
- Sodium: Most important for hydration; you lose the most through sweat
- Potassium: Muscle function and heart rhythm
- Magnesium: Muscle relaxation, energy production
- Chloride: Fluid balance (usually paired with sodium)
- Calcium: Muscle contraction, bone health
Key Insight: Sodium is the PRIMARY electrolyte lost through sweat (800-1400mg per liter). Most sports drinks contain only 100-200mg—nowhere near enough for heavy sweating. This is why specialized electrolyte supplements exist.
LMNT: Best for Keto and Athletes
Best for: Keto/low-carb dieters, heavy sweaters, athletes, zero-sugar preference
LMNT Profile (per stick)
- Sodium: 1000mg
- Potassium: 200mg
- Magnesium: 60mg
- Sugar: 0g
- Calories: 0
Why LMNT Works
LMNT was created by Robb Wolf (paleo expert) specifically for people following low-carb diets. When you cut carbs, your body excretes more sodium through urine—leading to "keto flu" symptoms like headaches, fatigue, and cramps. LMNT's high sodium content (1000mg) addresses this directly.
LMNT Pros
- Highest sodium content (1000mg)
- Zero sugar, zero carbs
- Clean ingredients (no artificial sweeteners)
- Great flavors (Citrus Salt, Watermelon, Mango Chili)
- Backed by science and low-carb community
LMNT Cons
- Higher price ($1.50-2.00/serving)
- May be too much sodium for light activity
- Lower potassium than some competitors
Liquid IV: Best for General Hydration
Best for: General hydration, travel, hangovers, everyday use
Liquid IV Profile (per stick)
- Sodium: 500mg
- Potassium: 370mg
- Sugar: 11g
- Calories: 45
CTT Technology
Liquid IV uses Cellular Transport Technology (CTT)—a specific ratio of glucose, sodium, and potassium that leverages your body's sodium-glucose cotransport system. Essentially, the sugar helps you absorb water and electrolytes faster than water alone.
Liquid IV Pros
- Proven CTT technology for fast absorption
- Good balance of sodium and potassium
- Widely available (Costco, Amazon, grocery stores)
- Many flavor options
- Added vitamins (B vitamins, vitamin C)
Liquid IV Cons
- Contains 11g sugar (not keto-friendly)
- Lower sodium than LMNT
- Some artificial ingredients in certain flavors
Drip Drop: Best for Medical-Grade Rehydration
Best for: Illness recovery, severe dehydration, medical use
Drip Drop was developed by a doctor on a World Health Organization mission to improve oral rehydration solutions. It's used in hospitals and by military forces for treating dehydration.
Drip Drop Profile (per stick)
- Sodium: 330mg
- Potassium: 185mg
- Magnesium: 39mg
- Sugar: 7g
When to Use Drip Drop
- Recovering from stomach flu, vomiting, or diarrhea
- Heat exhaustion
- Hangover recovery
- Any moderate to severe dehydration
Nuun: Best Budget Daily Option
Best for: Daily hydration, light exercise, budget-conscious
Nuun Sport Profile (per tablet)
- Sodium: 300mg
- Potassium: 150mg
- Magnesium: 25mg
- Sugar: 1g
- Calories: 15
Nuun Pros
- Affordable ($0.70-1.00/serving)
- Convenient tablet form
- Very low sugar and calories
- Good for daily use
Nuun Cons
- Lower electrolyte content overall
- Not enough for intense exercise
- Some contain artificial sweeteners
How to Choose the Right Electrolyte
| Your Situation | Best Choice |
|---|---|
| Keto/low-carb diet | LMNT |
| Intense exercise (1+ hours) | LMNT or Drip Drop |
| General daily hydration | Nuun or Liquid IV |
| Hangover recovery | Drip Drop or Liquid IV |
| Illness (vomiting/diarrhea) | Drip Drop |
| Hot climate/heavy sweating | LMNT |
| Budget-conscious | Nuun |
| Fastest absorption | Liquid IV (CTT) |
Do You Actually Need Electrolyte Supplements?
You Probably DO Need Them If:
- You exercise intensely for 60+ minutes
- You follow a keto or low-carb diet
- You sweat heavily (visible salt residue on skin)
- You experience muscle cramps during/after exercise
- You live in hot/humid climates
- You drink a lot of plain water (can dilute electrolytes)
- You're fasting or intermittent fasting
You Probably DON'T Need Them If:
- You exercise lightly for under 60 minutes
- You eat a balanced diet with adequate salt
- You're not sweating heavily
- You don't follow any restrictive diet
Note: Too much sodium can be problematic for people with high blood pressure or heart conditions. Consult your doctor if you have health concerns before supplementing with high-sodium products.
The Bottom Line
- LMNT: Best for keto, athletes, heavy sweaters (1000mg sodium, zero sugar)
- Liquid IV: Best for general hydration with CTT technology
- Drip Drop: Best for illness recovery and medical-grade rehydration
- Nuun: Best budget option for daily/light use
- Skip Gatorade: Too much sugar, not enough sodium
- Look for 500-1000mg sodium per serving for real rehydration
The right electrolyte supplement can make a noticeable difference in energy, performance, and how you feel—especially if you're active, follow a low-carb diet, or sweat heavily. Choose based on your specific needs and don't be fooled by traditional sports drinks that are mostly sugar water.
Disclaimer: This article is for informational purposes only. Consult a healthcare provider if you have heart, kidney, or blood pressure conditions before supplementing with electrolytes.