Electrolyte drinks compared for people who get cramps
The evidence that electrolyte drinks help with cramps is weak, so this page compares label contents and sets out what the research says. ACSM links dehydration and sodium deficits with muscle cramps, but rates that link at its lowest evidence grade [6]. We rank drinks mainly on sodium per liter, then potassium, with a few points for listing magnesium.
On current label data the top three are 1st Phorm Hydration Sport, Waterboy Workout Hydration and Waterboy Weekend Recovery.
106 of 148 products qualify; the top 10 are shown. Oldest label check: Sep 24, 2026. Oldest price check: Sep 24, 2026. How we ranked
The ranking
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Number 1: 1st Phorm Hydration Sport
Why it ranks here
- 2,537 mg sodium per liter as mixed, in the very high band (saltier than typical sweat).
- 634 mg potassium per liter as mixed.
- $1.54 per 1,000 mg sodium.
- 63 mg magnesium per liter as mixed.
Sodium per liter as mixed
1st Phorm Hydration Sport sodium per liter: 2,537 mg/L, in the Very high band (1,610 to 2,500 mg/L), above the 0 to 2,500 mg/L scale.1st Phorm Hydration Sport label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 900 mg 2,537 mg Potassium 225 mg 634 mg Magnesium 23 mg 63 mg Carbs 0 g 0 g Sugars 0 g 0 g Calories 0 kcal 0 kcal - Per serving
- $1.85
- Per 1,000 mg sodium
- $1.54
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Price checked Sep 24, 2026 at 1st Phorm (Box of 20 single-serve packets).
Label serving: 1 Packet (7.1g), mixed to 16 fl oz (473 mL).
Number 2: Waterboy Workout Hydration
Why it ranks here
- 2,114 mg sodium per liter as mixed, in the very high band (saltier than typical sweat).
- 846 mg potassium per liter as mixed.
- $1.67 per 1,000 mg sodium.
- 106 mg magnesium per liter as mixed.
Sodium per liter as mixed
Waterboy Workout Hydration sodium per liter: 2,114 mg/L, in the Very high band (1,610 to 2,500 mg/L). Scale 0 to 2,500 mg/L.Waterboy Workout Hydration label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 750 mg 2,114 mg Potassium 300 mg 846 mg Magnesium 38 mg 106 mg Carbs 0.8 g 2.1 g Sugars 0 g 0 g Calories 8 kcal 21 kcal - Per serving
- $1.67
- Per 1,000 mg sodium
- $1.67
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Price checked Sep 24, 2026 at Waterboy (15-stick pouch).
Label serving: 1 Stick (6.2g), mixed to 16 fl oz (473 mL).
Number 3: Waterboy Weekend Recovery
Why it ranks here
- 2,368 mg sodium per liter as mixed, in the very high band (saltier than typical sweat).
- 740 mg potassium per liter as mixed.
- $1.86 per 1,000 mg sodium.
- 106 mg magnesium per liter as mixed.
Sodium per liter as mixed
Waterboy Weekend Recovery sodium per liter: 2,368 mg/L, in the Very high band (1,610 to 2,500 mg/L). Scale 0 to 2,500 mg/L.Waterboy Weekend Recovery label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 840 mg 2,368 mg Potassium 263 mg 740 mg Magnesium 38 mg 106 mg Carbs 0.8 g 2.1 g Sugars 0 g 0 g Calories 4 kcal 11 kcal - Per serving
- $2.08
- Per 1,000 mg sodium
- $1.86
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Price checked Sep 24, 2026 at Waterboy (12-stick pouch).
Label serving: 1 Stick (6.5g), mixed to 16 fl oz (473 mL).
Number 4: Waterboy Daily Hydration
Why it ranks here
- 2,321 mg sodium per liter as mixed, in the very high band (saltier than typical sweat).
- 591 mg potassium per liter as mixed.
- $3.03 per 1,000 mg sodium.
- 84 mg magnesium per liter as mixed.
Sodium per liter as mixed
Waterboy Daily Hydration sodium per liter: 2,321 mg/L, in the Very high band (1,610 to 2,500 mg/L). Scale 0 to 2,500 mg/L.Waterboy Daily Hydration label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 824 mg 2,321 mg Potassium 210 mg 591 mg Magnesium 30 mg 84 mg Carbs 1.5 g 4.2 g Sugars 0 g 0 g Calories 0 kcal 0 kcal - Per serving
- $1.67
- Per 1,000 mg sodium
- $3.03
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Price checked Sep 24, 2026 at Waterboy (15-stick pouch).
Label serving: 1 Stick (3.0g), mixed to 8 fl oz (237 mL).
Why it ranks here
- 1,712 mg sodium per liter as mixed, in the very high band (saltier than typical sweat).
- 846 mg potassium per liter as mixed.
- $0.95 per 1,000 mg sodium.
- 106 mg magnesium per liter as mixed.
Sodium per liter as mixed
Redmond Re-Lyte Hydration Electrolyte Powder sodium per liter: 1,712 mg/L, in the Very high band (1,610 to 2,500 mg/L). Scale 0 to 2,500 mg/L.Redmond Re-Lyte Hydration Electrolyte Powder label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 608 mg 1,712 mg Potassium 300 mg 846 mg Magnesium 38 mg 106 mg Carbs 0 g 0 g Sugars 0 g 0 g Calories 0 kcal 0 kcal - Per serving
- $0.77
- Per 1,000 mg sodium
- $0.95
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Price checked Sep 24, 2026 at Redmond (60-serving jar).
Label serving: 1 level scoop (7g), mixed to 16 fl oz (473 mL).
Number 6: Santa Cruz Paleo Electrolytes
Why it ranks here
- 3,376 mg sodium per liter as mixed, in the very high band (saltier than typical sweat).
- 1,266 mg potassium per liter as mixed.
- $1.25 per 1,000 mg sodium.
- 253 mg magnesium per liter as mixed.
Sodium per liter as mixed
Santa Cruz Paleo Electrolytes sodium per liter: 3,376 mg/L, in the Very high band (1,610 to 2,500 mg/L), above the 0 to 2,500 mg/L scale.Santa Cruz Paleo Electrolytes label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 1,198 mg 3,376 mg Potassium 449 mg 1,266 mg Magnesium 90 mg 253 mg Carbs 3 g 8.4 g Sugars 0 g 0 g Calories 0 kcal 0 kcal - Per serving
- $1.00
- Per 1,000 mg sodium
- $1.25
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Price checked Sep 24, 2026 at Santa Cruz Paleo (30-serving tub (5.7 oz / 162.6 g)).
Label serving: 1 scoop (5.42g), mixed to 8 fl oz (237 mL).
Number 7: SALTT Electrolyte Drink Mix
Why it ranks here
- 2,047 mg sodium per liter as mixed, in the very high band (saltier than typical sweat).
- 865 mg potassium per liter as mixed.
- $1.83 per 1,000 mg sodium.
- 376 mg magnesium per liter as mixed.
Sodium per liter as mixed
SALTT Electrolyte Drink Mix sodium per liter: 2,047 mg/L, in the Very high band (1,610 to 2,500 mg/L). Scale 0 to 2,500 mg/L.SALTT Electrolyte Drink Mix label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 726 mg 2,047 mg Potassium 307 mg 865 mg Magnesium 134 mg 376 mg Carbs 0.1 g 0.4 g Sugars 0 g 0 g Calories 2 kcal 6 kcal - Per serving
- $1.77
- Per 1,000 mg sodium
- $1.83
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Price checked Sep 24, 2026 at SALTT (30-stick pouch).
Label serving: 1 Stick Pack (6.6g), mixed to 16 fl oz (473 mL).
Number 8: BASE Lytes Electrolytes
Why it ranks here
- 4,000 mg sodium per liter as mixed, in the very high band (saltier than typical sweat).
- 1,600 mg potassium per liter as mixed.
- $2.99 per 1,000 mg sodium.
- 240 mg magnesium per liter as mixed.
Sodium per liter as mixed
BASE Lytes Electrolytes sodium per liter: 4,000 mg/L, in the Very high band (1,610 to 2,500 mg/L), above the 0 to 2,500 mg/L scale.BASE Lytes Electrolytes label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 1,420 mg 4,000 mg Potassium 568 mg 1,600 mg Magnesium 85 mg 240 mg Carbs 1.4 g 4 g Sugars 0 g 0 g Calories 14 kcal 40 kcal - Per serving
- $2.99
- Per 1,000 mg sodium
- $2.99
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Price checked Sep 24, 2026 at BASE Performance (Single 8 g pouch).
Label serving: 8 g (1 pouch), mixed to 8.5 fl oz (250 mL).
Number 9: LMNT Zero-Sugar Electrolytes
Why it ranks here
- 2,114 mg sodium per liter as mixed, in the very high band (saltier than typical sweat).
- 423 mg potassium per liter as mixed.
- $1.50 per 1,000 mg sodium.
- 127 mg magnesium per liter as mixed.
Sodium per liter as mixed
LMNT Zero-Sugar Electrolytes sodium per liter: 2,114 mg/L, in the Very high band (1,610 to 2,500 mg/L). Scale 0 to 2,500 mg/L.LMNT Zero-Sugar Electrolytes label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 750 mg 2,114 mg Potassium 150 mg 423 mg Magnesium 45 mg 127 mg Carbs 0.8 g 2.1 g Sugars 0 g 0 g Calories 4 kcal 11 kcal - Per serving
- $1.50
- Per 1,000 mg sodium
- $1.50
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Price checked Sep 24, 2026 at LMNT (30-count box of stick packs (one-time purchase)).
Label serving: 1 stick pack (6g), mixed to 16 fl oz (473 mL).
Number 10: LMNT Sparkling Electrolyte Water
Why it ranks here
- 2,114 mg sodium per liter as mixed, in the very high band (saltier than typical sweat).
- 423 mg potassium per liter as mixed.
- $2.50 per 1,000 mg sodium.
- 127 mg magnesium per liter as mixed.
Sodium per liter as mixed
LMNT Sparkling Electrolyte Water sodium per liter: 2,114 mg/L, in the Very high band (1,610 to 2,500 mg/L). Scale 0 to 2,500 mg/L.LMNT Sparkling Electrolyte Water label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 750 mg 2,114 mg Potassium 150 mg 423 mg Magnesium 45 mg 127 mg Carbs 0.8 g 2.1 g Sugars 0 g 0 g Calories 4 kcal 11 kcal - Per serving
- $2.50
- Per 1,000 mg sodium
- $2.50
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Price checked Sep 24, 2026 at LMNT (36 x 16 fl oz cans (3 x 12-packs)).
Label serving: 1 can (16oz).
Side by side
| # | Product | Sodium per liter | Potassium per liter | Sugars per 12 fl oz | Calories per 12 fl oz | Cost per 1,000 mg sodium | Score |
|---|---|---|---|---|---|---|---|
| 1 | 1st Phorm Hydration Sport | 2,537 mg | 634 mg | 0 g | 0 kcal | $1.54 | 100 of 100 |
| 2 | Waterboy Workout Hydration | 2,114 mg | 846 mg | 0 g | 8 kcal | $1.67 | 100 of 100 |
| 3 | Waterboy Weekend Recovery | 2,368 mg | 740 mg | 0 g | 4 kcal | $1.86 | 100 of 100 |
| 4 | Waterboy Daily Hydration | 2,321 mg | 591 mg | 0 g | 0 kcal | $3.03 | 100 of 100 |
| 5 | Redmond Re-Lyte Hydration Electrolyte Powder | 1,712 mg | 846 mg | 0 g | 0 kcal | $0.95 | 100 of 100 |
| 6 | Santa Cruz Paleo Electrolytes | 3,376 mg | 1,266 mg | 0 g | 0 kcal | $1.25 | 100 of 100 |
| 7 | SALTT Electrolyte Drink Mix | 2,047 mg | 865 mg | 0 g | 2 kcal | $1.83 | 100 of 100 |
| 8 | BASE Lytes Electrolytes | 4,000 mg | 1,600 mg | 0 g | 14 kcal | $2.99 | 100 of 100 |
| 9 | LMNT Zero-Sugar Electrolytes | 2,114 mg | 423 mg | 0 g | 4 kcal | $1.50 | 100 of 100 |
| 10 | LMNT Sparkling Electrolyte Water | 2,114 mg | 423 mg | 0 g | 4 kcal | $2.50 | 100 of 100 |
How we ranked
Any format qualifies if it carries at least 230 mg/L of sodium as mixed, the low end of typical sweat [1]. Most of the score is sodium per liter, up to the top of the sweat range. Potassium adds a smaller share, and listing magnesium adds a little more. The ranking describes contents, not effects.
- Who qualifies
- Any format with at least 230 mg sodium per liter as mixed. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.
- How the score works
- Up to 70 points for sodium per liter as mixed, rising in a straight line to full points at 1,610 mg/L, the top of the typical sweat sodium range. Saltier drinks get no extra points. Up to 20 points for potassium per liter, with full points at 196 mg/L, the average potassium in sweat. 10 points if the label lists magnesium. The score describes label contents only. It does not show that any drink stops cramps. Ties go to the product whose label lists more nutrients, then to the lower cost per 1,000 mg sodium. A product with no recorded price goes last in a tie.
Scores use label data and published reference values only. Affiliate links and commission play no part. Read the full methodology.
What the evidence says
Sodium and cramps. The ACSM position stand says skeletal muscle cramps are believed to be linked to dehydration, electrolyte deficits and muscle fatigue, and that people prone to cramps are often heavy sweaters with large sweat sodium losses [6]. It grades the link as based on consensus and usual practice rather than strong trials.
Mixed findings. The same document reports that triathletes with muscle cramps did not have clinically different blood electrolyte levels from those without cramps [6]. Cramps probably have more than one cause.
Magnesium. Our reference list has no study on magnesium in drinks and exercise cramps. We give a few points for listing it because people search for it, not because it has shown an effect.
Too much water is a risk. ACSM describes athletes who developed low blood sodium after drinking large amounts of water because of cramps [6]. Drink to thirst [5].
What the labels show
The saltiest drinks sit at the top, since sodium is the only mineral with even consensus-level support. The table lists sodium and potassium per liter for each, and the notes under each product show magnesium per liter when the label gives it.
FAQ
Do electrolytes help with muscle cramps?
The evidence is weak. ACSM associates dehydration and sodium deficits with cramps but rates that at its lowest evidence grade, and one study found no difference in blood electrolytes between triathletes with and without cramps [6]. We compare what drinks contain and make no claim that any of them stops cramps.
What is the best electrolyte drink for leg cramps?
We cannot rank drinks by effect on cramps, because the research does not support that. This list ranks label contents: mostly sodium per liter, then potassium, with a few points for magnesium. The numbers behind each rank are shown so you can compare them yourself.
Does magnesium help with cramps?
We have no study on magnesium drinks and exercise cramps in our reference list, so we make no claim. We show magnesium per liter where the label lists it, and give a few points for it, because many people look for it. It carries less weight in the score than sodium.
Are sports drinks good for cramps?
No study in our reference list shows that a sports drink stops cramps. If you sweat heavily and get cramps during long sessions, sodium is the mineral ACSM links to cramping, at a low evidence grade [6]. Classic sports drinks carry less sodium than most drinks at the top of this list.
Can drinking too much water for cramps be a problem?
Yes. ACSM describes football and tennis players who developed low blood sodium after drinking a lot of water because of cramps [6]. The 2015 hyponatremia consensus recommends drinking to thirst [5]. Adding salt to a drink does not make overdrinking safe.
Oldest label check in this list (1st Phorm Hydration Sport): . Source (opens in a new tab)