We Asked 5 Dietitians the Best Electrolyte Supplement

Electrolyte supplements are exploding in popularity. But what are electrolytes, and do you need a special supplement to get more of them? Electrolytes are minerals that help keep your body running smoothly. They balance fluid inside your cells, move nutrients in and waste out, regulate heart rate and blood pressure, and support nerve and muscle function. The major players are sodium, magnesium, potassium and calcium. These are naturally found in certain foods and drinks. While most of us consume more than enough sodium, there are times when your body might need a little extra electrolyte support. 

But with so many electrolyte supplements on the market, how do you choose the right one? To find out, we asked five dietitians for their top electrolyte supplement pick. And they all chose the same one: Skratch Labs Hydration Everyday Drink Mix. Read on to learn why, plus how to know if you could benefit from an electrolyte supplement.

Why Dietitians Love Skratch Labs Hydration Everyday Drink Mix

It Has a Simple Ingredient List

Skratch is a powder that you add to water. You can buy it in single-serve packets or larger resealable bags. When it comes to choosing a supplement, the first thing dietitians do is check the ingredient list. And Skratch passes with flying colors. “Skratch has been my go-to recommendation as a traditional sports drink for many years due to the quality ingredients,” says sports nutritionist Kelly Jones, M.S., RD, CSSD. She explains that Skratch uses high-quality flavorings from citrus oils. Other brands may use artificial flavorings, sweeteners, added sugars, preservatives or dyes. In addition to the electrolytes sodium, potassium and magnesium citrate, Skratch also contains lemon and lime juices and oils for natural citrus flavor, and the preservatives citric acid and ascorbic acid for freshness. 

Briana Butler, M.C.N., RDN, LD, is a big fan of its short, straightforward ingredient list. “Finding products without numerous additives or trendy ingredients can be challenging,” she says. “Sometimes, you just want something simple that you know will agree with your body.” Another plus: it’s free from many common allergens, so it can be a win for people with dietary restrictions or intolerances. 

It Provides Balanced Electrolytes

It can be tricky to tell from a label whether a product contains the right amount of electrolytes you truly need. But dietitians agree, Skratch provides an ideal mix.“This balanced electrolyte composition mirrors what is typically lost through sweat, aiding in effective hydration, which can help reduce the chance of muscle cramps or fatigue,” says sports dietitian Amy Goodson, M.S., RD, CSSD.

Each packet contains 400 milligrams of sodium, 100 mg of potassium and 50 mg each of calcium and magnesium. That can be helpful if you’re sweating up a storm or losing fluids from illness. However, if you’re not, 400 milligrams of sodium might be overkill for many of us. In fact, excessive amounts of sodium can actually throw off fluid balance and negatively impact blood pressure in some individuals, says Jones. 

It’s Low in Calories with No Added Sugars

“While many electrolyte drinks are designed for performance and typically contain carbohydrates, they may not be suitable for everyday individuals, especially those who are monitoring their blood sugar levels,” says Butler. So, most of us don’t need a supplement that’s loaded with calories, carbs or added sugars. With just 10 calories, 1 gram of carbohydrate and 0 grams of sugar per packet, Skratch is a great option for those who want to add electrolytes without anything else.

It Tastes Great

“It tastes good, and that matters!” says Natalie Rizzo, M.S., RD. And all our other experts give it the thumbs-up for flavor, too.  Great taste is important because it encourages you to drink up and stay hydrated, says Rizzo. In fact, taste is the No. 1 driver of our food and beverage choices, according to the International Food Information Council. Of course, water is the best drink for hydration. But, as you’ll soon learn, sometimes it may not be enough.

Best Times to Drink Skratch Hydration Everyday Drink Mix

• When it’s hot and humid out: “Electrolyte beverages can be beneficial for mitigating heat stress and optimizing hydration across a variety of situations,” says sports dietitian Kristen Chang, M.S., RDN, CSSD. Whether you’re spending a long day at a theme park on a hot summer day, working outside in the yard or lounging by the pool, the sodium in an electrolyte drink can stimulate thirst, so you’ll be more likely to drink up.
• Before, during or after a workout: Mixing this supplement powder with water can help replenish the fluids and electrolytes lost in sweat during exercise to prevent dehydration. For active individuals, Butler recommends pairing it with a healthy carbohydrate source, such as a glass of juice, a piece of fruit or a handful of whole-grain crackers. 
• When you’re traveling: Travel can be a sneaky source of dehydration, for several reasons. “Both flying in airplanes and traveling to locations with high altitudes and/or dry climates increase your need for hydration,” says Goodson. Switching from low or normal altitude to high ones increases your need for fluids, too.,  
• When you’re sick: Fever, vomiting and diarrhea can all cause dehydration. Sipping an electrolyte-rich drink can help you rehydrate, so you can bounce back faster.

The Bottom Line

We asked five dietitians to choose the best electrolyte supplement. And they all picked the same one: Skratch Hydration Everyday Drink Mix. Skratch contains a simple ingredient list, a balanced mix of electrolytes, and is low in calories and carbohydrates with no added sugar. Most importantly, every dietitian we spoke with said it tastes great. It’s versatile, too. You can mix it with water, shake it up into a mocktail or blend it into a smoothie. While water is the best drink for hydration, sometimes you need a little help from an electrolyte supplement. Whether you’re sweating buckets from hot, humid weather or an intense workout or are dehydrated from travel or illness, Skratch can be a tasty way to replace lost fluids.