Electrolyte drinks for runners, ranked by what the label says
The best electrolyte drinks for runners suit a typical run of 45 to 90 minutes: sodium near the middle of the typical sweat range, a modest amount of carbohydrate, and some potassium. We keep drinks at or below 8% carbohydrate as mixed [6], with at least 230 mg/L of sodium.
On current label data the top three are BODYARMOR Flash I.V. Electrolyte Drink (Ready to Drink), Pedialyte Classic Powder Packs and Cure Hydrating Electrolyte Mix.
100 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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Why it ranks here
- 897 mg sodium per liter as mixed, in the moderate band (in the lower half of the typical sweat sodium range).
- 1,218 mg potassium per liter as mixed.
- No recorded price, so it goes last in any tie.
- 27 g carbohydrate per liter as mixed (2.7% carbohydrate).
Sodium per liter as mixed
BODYARMOR Flash I.V. Electrolyte Drink (Ready to Drink) sodium per liter: 897 mg/L, in the Moderate band (230 to 920 mg/L). Scale 0 to 2,500 mg/L.BODYARMOR Flash I.V. Electrolyte Drink (Ready to Drink) label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 318 mg 897 mg Potassium 432 mg 1,218 mg Magnesium 39 mg 110 mg Carbs 9.6 g 27 g Sugars 9 g 25 g Calories 48 kcal 135 kcal - Per serving
- price not checked
- Per 1,000 mg sodium
- price not checked
Number 2: Pedialyte Classic Powder Packs
Why it ranks here
- 1,036 mg sodium per liter as mixed, in the high band (in the upper half of the typical sweat sodium range).
- 782 mg potassium per liter as mixed.
- $4.53 per 1,000 mg sodium.
- 32 g carbohydrate per liter as mixed (3.2% carbohydrate).
Sodium per liter as mixed
Pedialyte Classic Powder Packs sodium per liter: 1,036 mg/L, in the High band (920 to 1,610 mg/L). Scale 0 to 2,500 mg/L.Pedialyte Classic Powder Packs label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 368 mg 1,036 mg Potassium 278 mg 782 mg Magnesium not on label not on label Carbs 11 g 32 g Sugars 9 g 25 g Calories 45 kcal 127 kcal - Per serving
- $2.22
- Per 1,000 mg sodium
- $4.53
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Price checked Sep 24, 2026 at Walmart (8 half-size packets (8 x 0.3 oz / 8.5 g, Strawberry Lemonade) = 4 label servings of 17 g; sold and shipped by Walmart.com).
Label serving: 17 g (1 Packet), mixed to 16 fl oz (473 mL).
Number 3: Cure Hydrating Electrolyte Mix
Why it ranks here
- 1,013 mg sodium per liter as mixed, in the high band (in the upper half of the typical sweat sodium range).
- 1,477 mg potassium per liter as mixed.
- $7.14 per 1,000 mg sodium.
- 25 g carbohydrate per liter as mixed (2.5% carbohydrate).
Sodium per liter as mixed
Cure Hydrating Electrolyte Mix sodium per liter: 1,013 mg/L, in the High band (920 to 1,610 mg/L). Scale 0 to 2,500 mg/L.Cure Hydrating Electrolyte Mix label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 359 mg 1,013 mg Potassium 524 mg 1,477 mg Magnesium not on label not on label Carbs 9 g 25 g Sugars 6 g 17 g Calories 37 kcal 105 kcal - Per serving
- $1.71
- Per 1,000 mg sodium
- $7.14
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Price checked Sep 24, 2026 at Cure Hydration (14 stick packs).
Label serving: 1 packet (8.3g), mixed to 8 fl oz (237 mL).
Why it ranks here
- 1,057 mg sodium per liter as mixed, in the high band (in the upper half of the typical sweat sodium range).
- 264 mg potassium per liter as mixed.
- $3.50 per 1,000 mg sodium.
- 36 g carbohydrate per liter as mixed (3.6% carbohydrate).
Sodium per liter as mixed
Precision Fuel & Hydration PH 1000 Electrolyte Drink Mix sodium per liter: 1,057 mg/L, in the High band (920 to 1,610 mg/L). Scale 0 to 2,500 mg/L.Precision Fuel & Hydration PH 1000 Electrolyte Drink Mix label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 375 mg 1,057 mg Potassium 94 mg 264 mg Magnesium 9 mg 25 mg Carbs 13 g 36 g Sugars 12 g 34 g Calories 49 kcal 137 kcal - Per serving
- $1.75
- Per 1,000 mg sodium
- $3.50
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Price checked Sep 24, 2026 at Precision Fuel & Hydration (US store) (Box of 8 x 20 g packets).
Label serving: 1 packet (20g), mixed to 16 fl oz (473 mL).
Why it ranks here
- 888 mg sodium per liter as mixed, in the moderate band (in the lower half of the typical sweat sodium range).
- 634 mg potassium per liter as mixed.
- No recorded price, so it goes last in any tie.
- 21 g carbohydrate per liter as mixed (2.1% carbohydrate).
Sodium per liter as mixed
Gatorlyte Rapid Rehydration Powder Sticks sodium per liter: 888 mg/L, in the Moderate band (230 to 920 mg/L). Scale 0 to 2,500 mg/L.Gatorlyte Rapid Rehydration Powder Sticks label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 315 mg 888 mg Potassium 225 mg 634 mg Magnesium 71 mg 201 mg Carbs 7.5 g 21 g Sugars 6.8 g 19 g Calories 34 kcal 95 kcal - Per serving
- price not checked
- Per 1,000 mg sodium
- price not checked
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Price not checked.
Label serving: 1 stick (15g), mixed to 16 fl oz (473 mL).
Why it ranks here
- 1,057 mg sodium per liter as mixed, in the high band (in the upper half of the typical sweat sodium range).
- 782 mg potassium per liter as mixed.
- $1.50 per 1,000 mg sodium.
- 23 g carbohydrate per liter as mixed (2.3% carbohydrate).
Sodium per liter as mixed
up&up Hydration with Electrolytes Drink Mix sodium per liter: 1,057 mg/L, in the High band (920 to 1,610 mg/L). Scale 0 to 2,500 mg/L.up&up Hydration with Electrolytes Drink Mix label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 375 mg 1,057 mg Potassium 278 mg 782 mg Magnesium not on label not on label Carbs 8.3 g 23 g Sugars 8.3 g 23 g Calories 34 kcal 95 kcal - Per serving
- $0.75
- Per 1,000 mg sodium
- $1.50
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Price checked Sep 24, 2026 at Target (20-count box of sticks).
Label serving: 1 stick (16 g), mixed to 16 fl oz (473 mL).
Number 7: Liquid I.V. Hydration Multiplier
Why it ranks here
- 1,057 mg sodium per liter as mixed, in the high band (in the upper half of the typical sweat sodium range).
- 782 mg potassium per liter as mixed.
- $3.12 per 1,000 mg sodium.
- 23 g carbohydrate per liter as mixed (2.3% carbohydrate).
Sodium per liter as mixed
Liquid I.V. Hydration Multiplier sodium per liter: 1,057 mg/L, in the High band (920 to 1,610 mg/L). Scale 0 to 2,500 mg/L.Liquid I.V. Hydration Multiplier label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 375 mg 1,057 mg Potassium 278 mg 782 mg Magnesium not on label not on label Carbs 8.3 g 23 g Sugars 8.3 g 23 g Calories 38 kcal 106 kcal - Per serving
- $1.56
- Per 1,000 mg sodium
- $3.12
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Price checked Sep 24, 2026 at Liquid I.V. (brand store) (16 sticks (1 pouch)).
Label serving: 1 stick (16g), mixed to 16 fl oz (473 mL).
Number 8: Gatorlyte Rapid Rehydration
Why it ranks here
- 829 mg sodium per liter as mixed, in the moderate band (in the lower half of the typical sweat sodium range).
- 592 mg potassium per liter as mixed.
- $5.69 per 1,000 mg sodium.
- 20 g carbohydrate per liter as mixed (2% carbohydrate).
Sodium per liter as mixed
Gatorlyte Rapid Rehydration sodium per liter: 829 mg/L, in the Moderate band (230 to 920 mg/L). Scale 0 to 2,500 mg/L.Gatorlyte Rapid Rehydration label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 294 mg 829 mg Potassium 210 mg 592 mg Magnesium 63 mg 178 mg Carbs 7.2 g 20 g Sugars 7.2 g 20 g Calories 30 kcal 85 kcal - Per serving
- $2.79
- Per 1,000 mg sodium
- $5.69
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Price checked Sep 24, 2026 at Target (1 x 20 fl oz bottle).
Label serving: 1 bottle (591 mL).
Number 9: Osmo Active Hydration
Why it ranks here
- 677 mg sodium per liter as mixed, in the moderate band (in the lower half of the typical sweat sodium range).
- 203 mg potassium per liter as mixed.
- $2.99 per 1,000 mg sodium.
- 38 g carbohydrate per liter as mixed (3.8% carbohydrate).
Sodium per liter as mixed
Osmo Active Hydration sodium per liter: 677 mg/L, in the Moderate band (230 to 920 mg/L). Scale 0 to 2,500 mg/L.Osmo Active Hydration label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 240 mg 677 mg Potassium 72 mg 203 mg Magnesium 22 mg 61 mg Carbs 14 g 38 g Sugars 13 g 36 g Calories 53 kcal 148 kcal - Per serving
- $0.96
- Per 1,000 mg sodium
- $2.99
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Price checked Sep 24, 2026 at Osmo Nutrition (Tub, 420 g (about 23 servings per label)).
Label serving: 2 scoops (20g), mixed to 16 fl oz (473 mL).
Number 10: Pedialyte AdvancedCare (1 L bottle)
Why it ranks here
- 1,080 mg sodium per liter as mixed, in the high band (in the upper half of the typical sweat sodium range).
- 780 mg potassium per liter as mixed.
- No recorded price, so it goes last in any tie.
- 22 g carbohydrate per liter as mixed (2.2% carbohydrate).
Sodium per liter as mixed
Pedialyte AdvancedCare (1 L bottle) sodium per liter: 1,080 mg/L, in the High band (920 to 1,610 mg/L). Scale 0 to 2,500 mg/L.Pedialyte AdvancedCare (1 L bottle) label numbers per 12 fl oz and per liter Nutrient 12 fl oz Liter Sodium 383 mg 1,080 mg Potassium 277 mg 780 mg Magnesium not on label not on label Carbs 7.8 g 22 g Sugars 4.6 g 13 g Calories 28 kcal 80 kcal - Per serving
- price not checked
- Per 1,000 mg sodium
- price not checked
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 | BODYARMOR Flash I.V. Electrolyte Drink (Ready to Drink) | 897 mg | 1,218 mg | 9 g | 48 kcal | price not checked | 96.2 of 100 |
| 2 | Pedialyte Classic Powder Packs | 1,036 mg | 782 mg | 9 g | 45 kcal | $4.53 | 94.8 of 100 |
| 3 | Cure Hydrating Electrolyte Mix | 1,013 mg | 1,477 mg | 6 g | 37 kcal | $7.14 | 92 of 100 |
| 4 | Precision Fuel & Hydration PH 1000 Electrolyte Drink Mix | 1,057 mg | 264 mg | 12 g | 49 kcal | $3.50 | 91.5 of 100 |
| 5 | Gatorlyte Rapid Rehydration Powder Sticks | 888 mg | 634 mg | 6.8 g | 34 kcal | price not checked | 90 of 100 |
| 6 | up&up Hydration with Electrolytes Drink Mix | 1,057 mg | 782 mg | 8.3 g | 34 kcal | $1.50 | 88.3 of 100 |
| 7 | Liquid I.V. Hydration Multiplier | 1,057 mg | 782 mg | 8.3 g | 38 kcal | $3.12 | 88.3 of 100 |
| 8 | Gatorlyte Rapid Rehydration | 829 mg | 592 mg | 7.2 g | 30 kcal | $5.69 | 87 of 100 |
| 9 | Osmo Active Hydration | 677 mg | 203 mg | 13 g | 53 kcal | $2.99 | 86.3 of 100 |
| 10 | Pedialyte AdvancedCare (1 L bottle) | 1,080 mg | 780 mg | 4.6 g | 28 kcal | price not checked | 86.2 of 100 |
How we ranked
Any format qualifies: bottles, powders, tablets and concentrates. Each drink must reach the sodium floor and stay under the carbohydrate ceiling when mixed as the label says. Carbs score best at about 30 g/h per liter, the amount suggested for 1 to 2 hours of exercise [3], and lose points above that.
- Who qualifies
- Any format with at least 230 mg sodium per liter as mixed (the low end of typical sweat sodium) and no more than 8% carbohydrate, the ceiling ACSM gives for a drink used for both fluid and carbs. 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
- Scored for typical runs of 45 to 90 minutes. Up to 50 points for sodium per liter as mixed, with full points at 920 mg/L, the middle of the typical sweat sodium range. Points fall in a straight line either side: half points at 230 and 1,610 mg/L, the ends of that range, and none at 2,300 mg/L or more. Up to 30 points for carbohydrate per liter: full points at 30 g, the hourly amount suggested for 1 to 2 hours of exercise, rising in a straight line from 0 g and falling to none at 80 g (8%). Up to 20 points for potassium per liter, with full points at 196 mg/L, the average potassium in sweat. To compare a drink with hourly targets we count one liter as one hour of drinking, which sits inside the typical sweat rate of 0.5 to 2 L an hour. It is a scoring convention, not a drinking target. 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 to look for in a running electrolyte drink
Run length. For runs under an hour, water is usually enough and an electrolyte drink is optional. For longer runs, sodium and carbs start to earn their place [6]. Around 30 g/h of carbohydrate suits runs of 1 to 2 hours, rising to about 60 g/h for 2 to 3 hours [3].
Your sweat. Runners sweat very different amounts. Weigh yourself before and after a typical run and use the sweat rate calculator to see your number. The hydration calculator then turns it into sodium per hour.
Carb strength. ACSM advises that a drink supplying both fluid and carbs stays at or below 8% carbohydrate [6], so this list stops there. For higher-carb fuel drinks, see the endurance list.
Carry format. Sticks and tablets are easy to carry and mix at a water stop. Bottles suit loops past a car or a fridge.
FAQ
What is the best electrolyte drink for runners?
On our label data, the best running electrolytes carry sodium near 920 mg/L, the middle of the typical sweat range, and close to 30 g/h of carbohydrate per liter, the amount suggested for 1 to 2 hours of exercise [3]. The list above applies that rule and shows the numbers behind each rank.
Do runners need electrolytes on short runs?
Usually not. For runs under about an hour, most people replace sweat losses with water and normal meals [6]. Electrolytes matter more on long runs, in heat, and for heavy or salty sweaters. Measuring your sweat rate tells you which group you are in.
What are the best hydration packets for runners?
The powder sticks on this list are the ones that suit running: they meet the sodium floor and stay under the carbohydrate ceiling when mixed as directed. For every single-serve packet regardless of carbs, see the best hydration packets list.
Should runners drink electrolytes with carbs?
For runs longer than about an hour, carbs help. Guidance is around 30 g/h for 1 to 2 hours and up to 60 g/h for 2 to 3 hours [3]. A zero-sugar electrolyte drink with a gel is one way to get there; a sugared drink is another.
How much should runners drink?
Let thirst guide you. The 2015 consensus on exercise-associated hyponatremia recommends drinking to thirst, and it names drinking more than you sweat as the main cause of low blood sodium in endurance events [5]. Salt in your drink does not make overdrinking safe.
Oldest label check in this list (BODYARMOR Flash I.V. Electrolyte Drink (Ready to Drink)): . Source (opens in a new tab)