Electrolytes are a key factor that determines hydration, that’s why it is often beneficial to use electrolyte tablets or electrolyte drinks to be properly hydrated for exercise, performance and for optimal recovery. 

Hydration needs are dependent on the individual and are influenced by body size, sex, energy expenditure and activity levels. You may also have additional hydration needs based on stress or whether you have engaged in activities like sauna that may further deplete your levels of hydration.

In this article we cover the best electrolyte supplements, how much fluids you need to stay hydrated, what are the signs of dehydration and compare the difference between electrolytes like Hydralyte vs Berocca vs Voost vs Nuun and more.

Best Electrolyte Supplement of 2023 - Our Top Picks

Best Overall: Berocca

Best Powder: Key Nutrients Electrolyte Recovery Plus

Best Drink: Uthrive Hydration Drink

Best Sports: Nuun Sport

Best Aminos: Optimum Nutrition Aminos and Electrolytes

Best Value: Voost Energy Supplement

What is the best electrolyte supplement?

When you buy electrolytes, they can come in the form of electrolyte powder, electrolyte tablets or electrolyte sachets. Every electrolyte supplement we have seen, contains some combination of salts, potassium, magnesium and other vitamins and minerals to replenish lost stores from the body which are essential for adequate hydration.

Some electrolyte supplements include caffeine to also boost energy and performance, however most can be bought with or without caffeine.

The best electrolyte supplement is one that suits your body’s hydration requirements and has vitamins and minerals that are bioavailable for the body to assimilate and use them properly. One of the best tasting options we have tried is the DripDrop Watermelon Electrolytes.

Most electrolyte supplements include one or more of the following to help with hydration: 

1. Potassium

2. Sodium

3. Magnesium

4. Glucose

5. Vitamins like C and B12

An electrolyte supplement that includes a combination of these key ingredients, like Berocca, is likely to ensure you are not deficient in key electrolytes needed to maintain optimal performance and hydration levels for a race, workout or competition.

Do you need electrolytes for hydration?

One of the most simple ways to check hydration is by checking your urine. Whether you are an athlete looking for optimal hydration for performance or someone looking to stay well hydrated for general health, a colourless or light yellow urine generally indicates an acceptable level of hydration. 

Electrolytes are a key element in hydration levels. Electrolytes play a huge role in helping your body perform many important functions, like:

• Maintaining fluid balance

• Transmitting nerve signals

• Regulating muscle contractions

While your urine is a very rudimentary way to check hydration, it also has its flaws. There are no exact rules to follow for how much water to drink for optimal hydration, it can be helpful to consume some form of electrolytes, particularly if you will be losing fluids due to exercise, strain, and anything that produces high amount of sweat – like spending time in a sauna. 

How much water do I need to drink?

The amount of water you need to be hydrated depends on a few variables: 

1. Sex

2. Weight

3. Activity levels

4. Environment 

The U.S. National Academies of Sciences, Engineering, and Medicine recommends that an adequate daily fluid intake is:

• About 3.7 litres of fluids a day for men

• About 2.7 litres of fluids a day for women

This amount can change significantly when you factor in the four variables mentioned earlier, so it is important to consider the intensity and time period of your activity, how hot or cold the environment is that you are operating and also what your perceived exertion is. 

It can be possible to still be dehydrated by only consuming water, so it is beneficial to add in some type of electrolyte like Hydralyte, Berocca or Voost.

What are some symptoms of dehydration?

Becoming dehydrated can occur when you lose more fluids than you consume, due to exercise for example. When you are dehydrated, the body will not be able to perform optimally and energy levels may become low or you may experience the following symptoms:

1. Nausea or vomiting

2. Headaches

3. Dry mouth

4. Muscle cramps

5. Weakness and fatigue

6. Dizziness or light-headedness

To prevent dehydration, particularly during intense exercise or hot environments, it may be crucial to consume some form of electrolyte, sports drink or hydration supplement.

When to use electrolyte supplements?

Electrolyte supplements are safe to be taken before, during or after exercise. The best time to take an electrolyte for hydration depends on both your current hydrations levels and how much physical output you will be doing and how much fluid you will lose.

Pre workout electrolytes can be taken to boost hydration before a race or event where you are expecting to lose a lot of fluids like a marathon or triathlon. By increasing your levels of potassium, magnesium, and B vitamins, it can significantly reduce your chances of experiencing muscle cramps and boost your threshold until exertion.

Similarly, during a long bout of physical exercise, electrolytes can help with intra-workout hydration to maintain adequate intake of vitamins and minerals as well as lost glucose and sodium through sweating. Many athletes competing in marathons and triathlons will take small electrolyte sachets to add to water or taken as a hydration paste which can also act as calories to maintain energy.

Post workout, electrolytes can be effective at replenishing lost reserves from exercise and physical exertion. Taking an electrolyte can help to restore hydration to the muscles and cells which can improve recovery time and reduce symptoms related to exercise like Delayed Onset Muscle Soreness. 

Conclusion on Best Electrolyte Supplement

After trying a handful of electrolyte supplements and examining ingredient list as well as taste and value, the best electrolyte supplement would have to be Berocca. Despite the slightly higher price, Berocca contains the highest quality ingredients list compared to some of its other counterparts like Voost, Nuun and Hydralyte, with 12 essential vitamins and minerals in each tablet.

There are a huge list of electrolyte products for hydration on the market and we encourage you to do your own testing to see which supplement works for you based on budget and energy needs.