6 of the Best All-Natural, Electrolyte-Rich Drink Options in 2023

Summertime often means time spent in the outdoor heat. Staying hydrated is key for maximizing energy, workout performance and recovery. But replenishing fluids doesn’t have to mean drinking sugary sports drinks. Here’s a rundown of six of my top picks for low-sugar, all-natural electrolyte-rich hydration.

Sports Drinks - Preferably, choose options with no artificial sweeteners or colors, such as:

• BodyArmor Lyte: 20 calories, 18 grams carbohydrates, 2 grams sugar (0 added), 40 milligrams sodium, 700 mg potassium
• LiquidFuel: low-glycemic sports drink
• G Fit by Gatorade: 10 calories, 1 gram sugar (0 added), 230 mg sodium, 60 mg potassium; Sweetened with stevia

Electrolyte Tablets + Packets

• nuun: 15 calories, 4 grams carb, 1 gram sugar, 300 milligrams sodium, 150 milligrams potassium
• MyHy [local]: 55 calories, 12 grams carbohydrates + sugar, 640 milligrams sodium, 130 milligrams potassium
• Ultima: 0 calories, 0 carb, 0 sugar, 55 mg sodium, 250 mg potassium; sweetened with stevia
• Liquid IV – for those who can use a bit more carbs + sodium, 45 calories, 11 grams sugar, 500 mg sodium, 370 mg potassium; sweetened with pure cane sugar

Smoothies

From DIY smoothie blends to the full line of 30+ Eat Fit approved smoothies at Smoothie King, smoothies can be an incredible source of electrolytes.

Potassium is easy, thanks to Greek yogurt, fruits and veggies. If you’re one who can benefit from a dose of sodium-rich electrolytes, consider adding a dash of sea salt, or use coconut water or unsweetened almond milk for blending.

Ready-to-Drink Protein drinks

• ICONIC: 140 calories, 20 grams protein, 8 grams carbohydrates, 0 sugar, 85 milligrams sodium, 350 milligrams potassium
• Owyn plant-based shake: 180 calories, 10 grams carbohydrates, 4 grams sugar, 270 milligrams sodium, 162 milligrams potassium

Bone Broth

• Bare Bones Bone Broth packets: 50 calories, 3 grams carb, 0 sugar, 546 milligrams sodium, 43 milligrams potassium
• DIY or store-bought brands; sodium content varies

Pickle Juice 

• Acetic acid can relieve muscle spasms/cramps nearly immediately

• 2 ounce serving: 0 calories, 0 carbohydrates + sugar, ~200 milligrams sodium, 20 milligrams potassium
• Pickle-Ice: 0 calories, 1 gram carb, 320 milligrams sodium, 74 milligrams potassium

Editor’s note: Registered dietitian Molly Kimball offers brand-name products as a consumer guide; she does not solicit product samples nor is she paid to recommend items. This originally appeared on WGNO’s “Get FUELED with Molly” segment.