The Trail Show Salty Segment March 2019
**updated March 2026**
The Question
Dear Salty,
There are a LOT of electrolyte powders and pills out there and I’m not sure how to choose the best ones. I’m obviously going to stay away from high fructose corn syrup but aside from that, I know there are different kinds of salts and sweeteners in there. Are there specific things I should avoid and/or look for? Do I even need electrolytes if my trail meals have salt in them? Please help this guy hydrate!
–Saltlick
The Answer
This is a great question because Saltlick is right: there are SO MANY options out there, and it’s helpful to know what you’re paying for and whether you even need it. I’ll say upfront that electrolyte intake is very personal and there’s no single recommendation for everyone so it’s helpful for each hiker to understand a broad overview of what electrolytes are, how they function in the body, and what the signs/symptoms of imbalance are.
What is an electrolyte?
Let’s lay some groundwork and cover what an electrolyte is and what purpose it serves in the body.
Electrolytes are electrically charged minerals that help balance fluid pressure and maintain blood pH in the body. Proper nerve, heart, and muscle function depends on adequate amounts of electrolytes dissolved in the body’s fluids. These minerals can be lost from the body through sweat.
Do I even need electrolytes?
When it comes to electrolytes, we’re looking for the right balance: not too little, not too much. Insufficient intake can cause issues like hyponatremia, while over-doing it can cause hypernatremia or hyperkalemia. An electrolyte imbalance is quite serious, causing symptoms like fatigue, dizziness, nausea, cramps, and irregular heartbeat; and can result in a visit to the emergency room.
I’ve seen hikers overconsume water relative to their electrolyte intake and I’ve also seen hikers who thought they were “getting ahead of it,” overconsume electrolytes. Both resulted in bad outcomes.
Water and food are our primary sources of electrolytes, but depending on one’s diet, water source, and level of exertion, it may be necessary to supplement with exogenous electrolytes. In general, if your activity doesn’t involve much sweating or is less than an hour in duration, the electrolytes found in whole foods should be sufficient. During activity lasting longer than an hour and in extreme heat, electrolyte supplementation can be beneficial.
That being the case, thru hikers and high output athletes often lose quite a bit of sodium, the most lost mineral, along with other electrolytes. Furthermore, sodium is just one of several electrolytes that your body needs. In these cases, strategic supplementation can help.
What to look for & avoid when choosing an electrolyte powder
If you’ve determined that you could benefit from electrolyte replacement, here’s what I’d look for:
A powder that contains all of the electrolytes lost through sweat, is tasty, has a reasonable price per serving, and is convenient to use.
All electrolyte powders should have the following electrolytes: Sodium (Na+), Chloride (Cl-), Potassium (K+), Calcium (Ca++), and Magnesium (Mg+). According to the American Council on Exercise (ACE), “all electrolytes work together to maintain fluid balance in the body at rest and during physical activity, so be sure [to focus] on all electrolytes, rather than focusing on only one or two.” This is important because some outdoors people talk about taking supplements of one mineral (often sodium, potassium, or magnesium), when the body really requires all of the electrolytes, each in appropriate quantities.
Ideally, an electrolyte mix contains the most bioavailable form of a mineral. Bioavailability refers to the amount of ingested material which is absorbed and available to the body. For example, the magnesium in the citrate, malate, or glycinate forms is more bioavailable than magnesium oxide or sulfate. In fact, magnesium oxide is often used as a cheap filler and acts more like a laxative than a recovery mineral.
Cost is also an important consideration. Based on my research at the time of this writing, you should be able to find a quality electrolyte replacement for $0.35-0.60 per serving .
Taste and convenience of use (such as ones that dissolve easily and come in single serving packets), are also important considerations for use in the backcountry.
It’s important to note that different brands of electrolyte supplements can have vastly differently levels of electrolytes, especially sodium. LMNT, for example, has 1000mg of sodium per serving, while a tablet of Nuun has 300mg. Pay attention to what’s in your electrolyte powder and consider adjusting your intake accordingly. For instance, on days when you’re not sweating as heavily, consider splitting an LMNT serving across two days.
I’d also encourage you to test your electrolyte supplementation strategy on a long day hike close to home before doing so on a multi-night trip. You can also pay attention to how salty of a sweater you are by looking for white streaks on your hat/shirt, and adjusting your intake accordingly.
What to Avoid in an Electrolyte Supplement
To reduce adverse reactions, an electrolyte mix should be absent of common allergens, such as soy, gluten, dairy, and nuts, as well as high fructose corn syrup. Personally, I also look out for unnecessary additives or fillers, like artificial colors and sweeteners as well as cornstarch and maltodextrin. Some of these are linked to inflammation and gut dysbiosis, and some are just unnecessary in an electrolyte replacement.
In terms of sugar, a small amount of glucose actually helps electrolyte absorption via the SGLT1 transporter and can speed up hydration. I often lean towards sugar-free options, like LMNT or Ultima, most of the time, but might consider something with a small amount of sugar, like Skratch Labs, for more intense efforts.
Finally, be aware that some electrolyte powders contain caffeine, so be sure to read labels carefully to avoid over-consuming caffeine or adversely affecting sleep.
DIY electrolyte option
If you’d prefer to make your own, the following is a simple DIY recipe which you can customize the flavor of:
- 1/2 tsp Sea Salt + 1/8 tsp Potassium Chloride (NoSalt) + a packet of True Lemon or True Lime
- Consider using sea salt over refined table salt, as sea salt contains other trace minerals, such as boron and selenium, that benefit the body.
That’s my A to your Q, Saltlick. Drink up and be safe out there!
Sorry for commenting on an old post but I’m researching DIY electrolyte powder recipes and having trouble finding one. My main question is: pre-packaged backpacking meals tend to have a ton of sodium. If I have one of these every few days on a 3-week backpacking trip, and also considering how much sodium is in many other foods, do I really need to include ADDITIONAL sodium chloride in my electrolyte mix? Thank you!!
Hi Erika, there are so many factors that will affect your sodium needs. How conditioned you are, the climate you’ll be backpacking in, how much you sweat, and the other type of food you’re eating would all impact the answer to this question. I’d recommend familiarizing yourself with the symptoms of low sodium as well as the symptoms of high sodium, so you can get a feel for your needs. If you feel like you’re already eating a lot of high sodium foods, you might consider not adding as much (or any) to your DIY electrolyte mix, but carrying it in a separate container. Then if you feel like your DIY mix isn’t doing the trick or like you need a little extra sodium, you can always add it. Hope that helps and enjoy your trip!
For a 200lb thru-hiker, is there a target amount of electrolyte intake on a daily basis?
Each person’s sweat rate and diet is different, so there’s no single blanket recommendation. There is a daily recommended intake for each electrolyte which you can find with a quick search, but those needs go up when you’re exercising greater than 90 minutes and sweating a lot. So, your unique needs will depend on how much you’re sweating as well as how many electrolytes you’re taking in through your diet.
My personal approach is to take 1-2 servings of electrolytes per day on a thru-hike. Consuming excess does you no benefit and can even be dangerous. Generally your body excretes excess through your urine. When your body cannot keep up with excreting excess, too much sodium can cause hypernatremia and too much potassium can cause hyperkalemia.
Great point! Electrolyte capsules can be a game-changer for maintaining hydration and replenishing essential minerals, especially after intense workouts or long activities. They help balance fluids in the body, reducing the risk of cramps and fatigue. Have you noticed any specific benefits from using them?