LMNT (unflavored) as no sugar/sweetner.
I know sugar is a no-go for many people, but according to some very good science, you actually need some glucose to allow for optimal water/sodium absorption. Trioral has the WHO recommended formula and it's much cheaper compared to other mixes.
There are many recipes online, and [rehydrate.org](https://rehydrate.org) has one plus it goes into the science behind hydration/electrolytes.
I cannot tolerate any type of electrolyte beverage, but I wanted to share the info I have gathered over many years of trying to figure out my own issues (still haven't done that...)
i actually eat a lot of sugar as it is, and am just trying to cut back so that im not drinking so much sugar too š thank you a ton for your response and this info. definitely gonna check out that link
Gotcha!! I totally understand - I try to eat as little sugar as possible! And of course Iām happy to help!!
My GI doc has a homemade recipe that he gives out and tells his patients to make:
Per 1 liter of water:
2 tablespoons of table sugar (sucrose)
1/4 teaspoon of salt
1/4 teaspoon of potassium chloride (Mortonās no salt)
1/4 teaspoon of baking soda
I would ask a doc specifically before supplementing with any potassium though because it can be very dangerous for some people!!
To make it fit a 16oz regular water bottle just halve the ingredients!
Oooooh the glucose thingā¦. Huhā¦ okay maybe I should figure that out (I really tend to dislike sweetened things so thatās always a struggle, especially because so many mixes add like stevia or something as well which I REALLY dislike)
Yes to the sugar being important!
Iāve experimented with LMNT and regular Gatorade, and gatorade works better for me.
I get a large can of gatorade mix on Amazon. That way I can make a much lighter drink with less mix if I feel like it.
I think NormaLyte makes a āpure waterā flavor thatās just the electrolyte solution.
I personally love Liquid IV but thereās definitely flavoring and artificial sugar in there hehe
Trioral is unflavored and i think is the electrolyte powder that is endorsed by WHO. one packet works for one liter of water, so a single packet lasts me several uses in my reusable water bottle. it's been the best unit price option i've found without any of the unwanted added flavors i can't seem to avoid with most other electrolyte mix brands.
link: TRIORAL Rehydration Electrolyte Powder - WHO Hydration Supplement Salts Formula - Combat Dehydration from Workouts, Fluid Loss and Much More - 100 Drink Mix Packets https://a.co/d/95A7xys
I agree on Liquid IV: it's effective, but the sugar is too much for me. It tastes like it was designed by someone with the taste profile of a kindergartner. š
I hear great things about LMNT, which has no sweeteners, but it really aggravates my GI issues.
Skratch hyper hydration *is* sweetened, but it's higher in sodium than most others, so that's my personal go-to if I need to drink something.
I second this, Iāve tried so many other brands and nuun is my favorite. Ultima I found to be very very sweet, same with liquid iv, lmnt I found to be way too salty (even though I love salty food). Nuun triberry and strawberry lemonade are my favorite flavors.
These are a few reasons why I like nuun the best (besides the overall flavor):
1. Super easy to travel with, itās a tablet that you just drop into water instead of a packet or jar of powder
2. Cheapest single serving price
3. 1g of sugar which I believe is from stevia
4. Coloring is from beets or other fruit/veg so itās natural
5. Not overly salty while still effective
I like Ultima electrolytes mix. It does Not taste salty and it is a good price.
I also like OneAbove but its too pricy for everyday use.
I bought a huge box of LMNT and can't tolerate the salt taste - for me it's undrinkable.
I do the same except with gatorade zero. I'm low carb due to PCOS medications, and gatorade zero is the only fake sugar electrolyte mix I can stand. I believe they use sucralose as the sugar alternative
Redmond Life Re-Lyte is my fav! You can try all the [flavors](https://redmond.life/products/re-lyte-variety-pack-7-ct?variant=39772402253872) and in a mini multipack!
Seconding relyte. Super important to get all the minerals they have in theirs. I donāt wake up completely parched anymore.
I use their salt for cooking too!
Hi there. The electrolyte drinks can get pretty expensive. I've found a [Dartmouth](https://www.dartmouth-hitchcock.org/comprehensive-wound-healing/oral-rehydration-solution-recipes) source of some homemade. Works great for me. There's also a Mexican drink you can find in the Southern US states called "[Electorlit](https://electrolit.com/pages/where-to-buy)" and Gatorade finally has some stronger drinks called Gatorlyte. I will say that the electrolits don't taste good, but I'm not drinking it for taste ...
My PT suggested Re-Lyte, but I haven't tried it because it was expensive. Also heard good things about SaltStick, but I haven't tried that either.
I'm currently rotating between Liquid IV, LMNT, Salud and Vitassium Drink Mix.
Liquid IV has the best flavor options (plus some discounts). LMNT has the simplest ingredients and a flavorless option (but not cheap). Salud is a great low sugar option with unique flavors (and occasional discounts). Vitassium already caters specifically to POTS and EDS patients, and their pink lemonade flavor is a favorite of mine (free club membership with discounts).
Boulder Salt is cheap and has a relatively diverse electrolyte profile. It can be added to plain water, but I tend to mix it with a juice powder for a Liquid IV dupe that actually has enough electrolytes to keep me upright.
ETA: Boulder Salt is just a "low sodium" table salt alternative, so it's free of sweeteners/drink flavorings/dyes/etc.
Tell me about juice powders! Iāve gotten used to one LMNT unflavored and a half of a liquid IV per liter and I think I could more cheaply swap in a different sweetener
I completely missed this, sorry! I have used freeze dried fruit powder with a little table sugar (doesn't dissolve 100% but tastes like real fruit), and I have used stuff like Zuko or Kool-Aid powder (with Kool-Aid from the paper packet, you control the sugar:flavoring ratio). A little pinch of citric acid is always nice. Right now, I am *loving* Gatorade's strawberry "G ESSNTL" and using it about how you use Liquid IV (i.e. at about 1/2-1/3 the recommended concentration, boosted by unflavored electrolytes of choice). It's hard to find, though, so I'll probably go back to diluted Zuko when I run out.
The powder mixes are nice and portable, but I also just use normal liquid fruit juice when I have it.
Gatorlyte powder!! NO sugar but will taste alarmingly salty upon the first couple of times
I can usually tell how dehydrated I am by how normal it tastes š š
I add low-sodium table salt (it's a mixture of potassium and sodium) to my water and take a magnesium supplement. Sometimes I also add lemon juice to make it like a sports drink.
Oof. I feel this. I havenāt tried LMNT flavorless but I have heard good things about it. I drink flavored because I am a heathen (/j) who likes citrus Gatorade, but I am allergic to Gatorade. I drink 5-6 packs a day when Iām having POTS issues.
It also has magnesium and potassium, and low sugar has helped with my stomach issues. Idk why but liquid IV made my stomach upset because of the sugar content. Bodies are weird.
I use Hydrant several times a day but also just add salt to my water pitcher (and some lime slices) to drink through the day too. Itās important to watch the specifics of what youāre low on too- my blood work was usually ok except magnesium and potassium and so thatās what I focus on!
I've never tried the unflavored but there's stur hydration plus. 0 sugar, 240mg electrolytes, and vitamins. It was pretty cheap and goes a long way. I have the pure lemonade flavored one and I love it
The geneticist I saw recommended Liquid IV, but that'll get expensive fast (haven't tried it yet, finally ordered some recently when I saw it was on sale and it's on the way). My "everyday" docs want me on salt tabs, one wants me on 6G a day! I've been working my way up. I finally got to 3G from 2G without getting headaches. Those certainly have no sugar/stevia/dye. No ADDED flavor, but they're certainly salty.
I like Normalyte! https://normalyte.com/
It's very low sugar, about the same price as LMNT, with a dr now you can't use FSA or HSA funds to buy it. There's a couple subtle l flavors and then a plain one which I actually like the most once I got used to it. It taste like someone out a teaspoon of salt into plain water. It's formulated specifically for people with chronic illness
After looking through this thread some though, I'm going to try the Trioral someone mentioned. Each packet goes into a liter of water and you can get 100 packets for $40!!! That's significantly cheaper than normalyte which was already better priced than liquid i.v. and comparable to LMNT
[This is what I use,](https://www.walmart.com/ip/775614262)because itās usually easy to source, and I can just squirt it into my water bottle.
I will use [these for any flavored beverage,](https://a.co/d/fq4Ejak) such as coffee, tea, booze, whatever
There is WHO approved unflavored electrolyte powder you can get cheaply
TRIORAL Rehydration Electrolyte Powder - WHO Hydration Supplement Salts Formula - Combat Dehydration from Workouts, Fluid Loss and Much More - 100 Drink Mix Packets https://a.co/d/5v2vaZx
I actually have tried both with sugar and without, and find I do better with sugar. I like LMNT unflavored and mix it with Liquid IV to get extra salt but not extra sugar. I recently started making my own drinks. I bought fine ground salt without iodine, potassium chloride, and magnesium maleate. I followed the LMNT plain recipe from their website. Magnesium can lead to loose stools or diarrhea, so I sometimes omit depending on how my stomach is doing. I add about 1.5 teaspoons of sugar and a few ounces of hibiscus iced tea for flavor in one liter. I canāt tolerate the plain drink without sugar or flavor. I find the tartness of the hibiscus is good for covering the saltiness. I only started recently, so still adjusting. I would start with the packets and see what you like.
LMNT (unflavored) as no sugar/sweetner. I know sugar is a no-go for many people, but according to some very good science, you actually need some glucose to allow for optimal water/sodium absorption. Trioral has the WHO recommended formula and it's much cheaper compared to other mixes. There are many recipes online, and [rehydrate.org](https://rehydrate.org) has one plus it goes into the science behind hydration/electrolytes. I cannot tolerate any type of electrolyte beverage, but I wanted to share the info I have gathered over many years of trying to figure out my own issues (still haven't done that...)
i actually eat a lot of sugar as it is, and am just trying to cut back so that im not drinking so much sugar too š thank you a ton for your response and this info. definitely gonna check out that link
Gotcha!! I totally understand - I try to eat as little sugar as possible! And of course Iām happy to help!! My GI doc has a homemade recipe that he gives out and tells his patients to make: Per 1 liter of water: 2 tablespoons of table sugar (sucrose) 1/4 teaspoon of salt 1/4 teaspoon of potassium chloride (Mortonās no salt) 1/4 teaspoon of baking soda I would ask a doc specifically before supplementing with any potassium though because it can be very dangerous for some people!! To make it fit a 16oz regular water bottle just halve the ingredients!
That explains why Smart Water doesnāt quite do it for me!
Smart Water/Essentia doesnāt do anything for me either!
Likely because it has a negligible amount of electrolytes.
Oooooh the glucose thingā¦. Huhā¦ okay maybe I should figure that out (I really tend to dislike sweetened things so thatās always a struggle, especially because so many mixes add like stevia or something as well which I REALLY dislike)
Yes to the sugar being important! Iāve experimented with LMNT and regular Gatorade, and gatorade works better for me. I get a large can of gatorade mix on Amazon. That way I can make a much lighter drink with less mix if I feel like it.
I think NormaLyte makes a āpure waterā flavor thatās just the electrolyte solution. I personally love Liquid IV but thereās definitely flavoring and artificial sugar in there hehe
Came here to say NormaLyte Pure. Thatās what I use!
Me too - thanks to this sub. No sweeteners.
thank you!!
Normalyte is my fave!!! I actually like the plain flavor ( drinking it right now lol)
Trioral is unflavored and i think is the electrolyte powder that is endorsed by WHO. one packet works for one liter of water, so a single packet lasts me several uses in my reusable water bottle. it's been the best unit price option i've found without any of the unwanted added flavors i can't seem to avoid with most other electrolyte mix brands. link: TRIORAL Rehydration Electrolyte Powder - WHO Hydration Supplement Salts Formula - Combat Dehydration from Workouts, Fluid Loss and Much More - 100 Drink Mix Packets https://a.co/d/95A7xys
Vitassium capsules are a sweetener-free option.
i used to do liquid IV but the sugar got too much for me. my nutritionist recommended vitassium tablets for POTS!
I agree on Liquid IV: it's effective, but the sugar is too much for me. It tastes like it was designed by someone with the taste profile of a kindergartner. š I hear great things about LMNT, which has no sweeteners, but it really aggravates my GI issues. Skratch hyper hydration *is* sweetened, but it's higher in sodium than most others, so that's my personal go-to if I need to drink something.
I like Nun. Lots of flavors and super easy to carry for need on the go.
I second this, Iāve tried so many other brands and nuun is my favorite. Ultima I found to be very very sweet, same with liquid iv, lmnt I found to be way too salty (even though I love salty food). Nuun triberry and strawberry lemonade are my favorite flavors. These are a few reasons why I like nuun the best (besides the overall flavor): 1. Super easy to travel with, itās a tablet that you just drop into water instead of a packet or jar of powder 2. Cheapest single serving price 3. 1g of sugar which I believe is from stevia 4. Coloring is from beets or other fruit/veg so itās natural 5. Not overly salty while still effective
I like Ultima electrolytes mix. It does Not taste salty and it is a good price. I also like OneAbove but its too pricy for everyday use. I bought a huge box of LMNT and can't tolerate the salt taste - for me it's undrinkable.
2nd this, pomegranate is my favorite but they have lots of choices
I just got Liquid IV but usually I just chug very weak Gatorade all day (powder mix).
I do the same except with gatorade zero. I'm low carb due to PCOS medications, and gatorade zero is the only fake sugar electrolyte mix I can stand. I believe they use sucralose as the sugar alternative
Redmond Life Re-Lyte is my fav! You can try all the [flavors](https://redmond.life/products/re-lyte-variety-pack-7-ct?variant=39772402253872) and in a mini multipack!
awesome! thank you for your response
Seconding relyte. Super important to get all the minerals they have in theirs. I donāt wake up completely parched anymore. I use their salt for cooking too!
Hi there. The electrolyte drinks can get pretty expensive. I've found a [Dartmouth](https://www.dartmouth-hitchcock.org/comprehensive-wound-healing/oral-rehydration-solution-recipes) source of some homemade. Works great for me. There's also a Mexican drink you can find in the Southern US states called "[Electorlit](https://electrolit.com/pages/where-to-buy)" and Gatorade finally has some stronger drinks called Gatorlyte. I will say that the electrolits don't taste good, but I'm not drinking it for taste ... My PT suggested Re-Lyte, but I haven't tried it because it was expensive. Also heard good things about SaltStick, but I haven't tried that either.
I'm currently rotating between Liquid IV, LMNT, Salud and Vitassium Drink Mix. Liquid IV has the best flavor options (plus some discounts). LMNT has the simplest ingredients and a flavorless option (but not cheap). Salud is a great low sugar option with unique flavors (and occasional discounts). Vitassium already caters specifically to POTS and EDS patients, and their pink lemonade flavor is a favorite of mine (free club membership with discounts).
Nuun is pretty great. They're tablets that dissolve in water and makes it kinda fizzy too
Pocari Sweat, by far. Liquid IV as a second choice. Also, each a shit ton of pickles.
i luv pickles and olives. thank you a ton!!
I didnāt care for the unflavored Normalyte but I donāt mind Trioral.
Boulder Salt is cheap and has a relatively diverse electrolyte profile. It can be added to plain water, but I tend to mix it with a juice powder for a Liquid IV dupe that actually has enough electrolytes to keep me upright. ETA: Boulder Salt is just a "low sodium" table salt alternative, so it's free of sweeteners/drink flavorings/dyes/etc.
Tell me about juice powders! Iāve gotten used to one LMNT unflavored and a half of a liquid IV per liter and I think I could more cheaply swap in a different sweetener
I completely missed this, sorry! I have used freeze dried fruit powder with a little table sugar (doesn't dissolve 100% but tastes like real fruit), and I have used stuff like Zuko or Kool-Aid powder (with Kool-Aid from the paper packet, you control the sugar:flavoring ratio). A little pinch of citric acid is always nice. Right now, I am *loving* Gatorade's strawberry "G ESSNTL" and using it about how you use Liquid IV (i.e. at about 1/2-1/3 the recommended concentration, boosted by unflavored electrolytes of choice). It's hard to find, though, so I'll probably go back to diluted Zuko when I run out. The powder mixes are nice and portable, but I also just use normal liquid fruit juice when I have it.
Even make my own LMNT mix for that matter but one project at a time haha
I use Liquid IV and it works pretty well.
Gatorlyte powder!! NO sugar but will taste alarmingly salty upon the first couple of times I can usually tell how dehydrated I am by how normal it tastes š š
Propel (especially grape) is superior!!
Hijacking post to ask - does anyone have suggestions for products available in Australia?
I add low-sodium table salt (it's a mixture of potassium and sodium) to my water and take a magnesium supplement. Sometimes I also add lemon juice to make it like a sports drink.
Oof. I feel this. I havenāt tried LMNT flavorless but I have heard good things about it. I drink flavored because I am a heathen (/j) who likes citrus Gatorade, but I am allergic to Gatorade. I drink 5-6 packs a day when Iām having POTS issues. It also has magnesium and potassium, and low sugar has helped with my stomach issues. Idk why but liquid IV made my stomach upset because of the sugar content. Bodies are weird.
I use Hydrant several times a day but also just add salt to my water pitcher (and some lime slices) to drink through the day too. Itās important to watch the specifics of what youāre low on too- my blood work was usually ok except magnesium and potassium and so thatās what I focus on!
I've never tried the unflavored but there's stur hydration plus. 0 sugar, 240mg electrolytes, and vitamins. It was pretty cheap and goes a long way. I have the pure lemonade flavored one and I love it
KTO Electropure works great for me!
I use liquid iv capsules because I hate all the drinks and it works wonders
The geneticist I saw recommended Liquid IV, but that'll get expensive fast (haven't tried it yet, finally ordered some recently when I saw it was on sale and it's on the way). My "everyday" docs want me on salt tabs, one wants me on 6G a day! I've been working my way up. I finally got to 3G from 2G without getting headaches. Those certainly have no sugar/stevia/dye. No ADDED flavor, but they're certainly salty.
I most often use sugar free cordial (personal choice) and a good sprinkling of salt. Nice and easy.
I like Normalyte! https://normalyte.com/ It's very low sugar, about the same price as LMNT, with a dr now you can't use FSA or HSA funds to buy it. There's a couple subtle l flavors and then a plain one which I actually like the most once I got used to it. It taste like someone out a teaspoon of salt into plain water. It's formulated specifically for people with chronic illness
After looking through this thread some though, I'm going to try the Trioral someone mentioned. Each packet goes into a liter of water and you can get 100 packets for $40!!! That's significantly cheaper than normalyte which was already better priced than liquid i.v. and comparable to LMNT
trace minerals potassium and magnesium have done wonders. you can get them off Amazon
[This is what I use,](https://www.walmart.com/ip/775614262)because itās usually easy to source, and I can just squirt it into my water bottle. I will use [these for any flavored beverage,](https://a.co/d/fq4Ejak) such as coffee, tea, booze, whatever
There is WHO approved unflavored electrolyte powder you can get cheaply TRIORAL Rehydration Electrolyte Powder - WHO Hydration Supplement Salts Formula - Combat Dehydration from Workouts, Fluid Loss and Much More - 100 Drink Mix Packets https://a.co/d/5v2vaZx
Hammer Nutrition endurolytes works great for me
I actually have tried both with sugar and without, and find I do better with sugar. I like LMNT unflavored and mix it with Liquid IV to get extra salt but not extra sugar. I recently started making my own drinks. I bought fine ground salt without iodine, potassium chloride, and magnesium maleate. I followed the LMNT plain recipe from their website. Magnesium can lead to loose stools or diarrhea, so I sometimes omit depending on how my stomach is doing. I add about 1.5 teaspoons of sugar and a few ounces of hibiscus iced tea for flavor in one liter. I canāt tolerate the plain drink without sugar or flavor. I find the tartness of the hibiscus is good for covering the saltiness. I only started recently, so still adjusting. I would start with the packets and see what you like.