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You don't have to be an endurance athlete to benefit.

The popularity of electrolytes started more than 40 years ago as a way to properly hydrate athletes who were exercising in the Florida heat and losing nutrients by sweating profusely. Trainers found that by adding carbohydrates, salt and key minerals to their water, the players were able to perform better and were less likely to be stricken with heat stroke. Over the years water additives have become more sophisticated and skyrocketed in popularity and are now available in hundreds of different flavors, forms and price ranges.

But it’s not just athletes that can benefit from adding electrolytes to their water! Electrolyte replenishment can be especially helpful if you engage in extended workouts, are a heavy sweater, travel on a plane, spend a lot of time outside in the heat, are sick with a fever or are in need of a hangover cure. In any of these conditions, your need for fluids and electrolytes may exceed what a balanced diet can provide. In addition, if flavored electrolyte powders can help you to drink more water overall and even eliminate sugary beverages from your diet, they can have some real nutritional benefits.

The registered dietitians in the Good Housekeeping Institute's Nutrition Lab have evaluated dozens of electrolyte powders and consulted with Dawn Jackson Blatner, RD, CSSN, a registered dietitian and board-certified specialist in sports dietetics, to bring you our top choices for 2022 with consideration for taste, ingredients and value.

Stick around after our top picks to learn more about how to best incorporate electrolyte drinks into your workout routine, plus more information about how to pick the best electrolyte powder for you.

One of the highest-rated electrolytes on Amazon, Nuun comes in easy-to-use, on-the-go tablets available in a variety of flavors. Nuun is a lower sugar option that's sweetened with stevia making it a good choice for individuals who are watching their carbohydrate intake or exercising at a lower or moderate rate and don't require the added carbs. Our experts loved Nuun's refreshing, crisp and light taste and the variety of flavors. It is mildly sweet and contains a slight effervescence. It has also been tested and verified as approved by the independent third-party evaluator, ConsumerLab.

Nuun also offers flavors that contain caffeine, which may help to increase energy levels before a workout. Those flavors should be avoided by those who are caffeine-sensitive.

• Nutrition per one tablet: 15 calories, 300 mg sodium (13%), 150 mg potassium, 4 g carbs, 40 mg chloride, 25 mg magnesium, 13 mg calcium, 1 g total sugar • Sweetener: Stevia • Cost per serving: $0.64 • Flavors: 13 flavors available, including 4 with caffeine

Among the lowest cost-per-serving of our picks, this popular choice from Key Nutrients contains zero carbs and no sugar and was originally created to support a keto diet. It is available in multiple flavors and can also be purchased in travel packets. It contains a nice balance of sweet and tart flavors — it's sweetened with stevia — and according to our testers, it's easy to drink and not overpowering. It contains all the main electrolytes such as sodium, potassium, chloride, calcium, phosphorus and magnesium. But the amount of sodium it contains is on the low end of those we looked at, so this may not be the choice for a drenching hot yoga class or marathoners. It also contains 12 vitamins and minerals, so take this into consideration if you're already taking a multivitamin.

• Nutrition info per one scoop: 0 calories, 110 mg sodium (5%), 250 mg potassium, 160 mg chloride, 100 mg magnesium, 110 mg calcium, 100 mg phosphorus, 0 g sugar • Sweetener: Stevia extract • Cost per serving: $0.39 • Flavors: 10

Developed by Dr. Eduardo Dolhun, a Mayo-clinic trained doctor, practicing family physician and dehydration expert, this option can be used for mild to moderate dehydration, according to the company website and packaging. It is a great choice for during or after an intense workout due to the higher amount of carbs it provides, along with other key electrolytes lost during profuse perspiration, including sodium and potassium. According to the company, this patented formula contains a specific ratio of sodium electrolytes and glucose, designed to mimic IV therapy. It dissolves quickly in water and some of our testers commented that this pick has a slight tartness, substantial color and sweeter flavor, with a somewhat strong taste when added to the recommended amount of water. Other testers preferred the flavor and consistency when diluted with more water than recommended.

• Nutrition info per one packet: 35 calories, 330mg (14%) sodium, 185 mg potassium, 9g carbs, 185 mg potassium, 0 mg chloride, 39mg magnesium, 0 mg calcium, 7g total sugar including 7g added sugar • Sweetener: Sucrose, fructose, dextrose and a small amount of sucralose • Cost per serving: $1.24 • Flavors: 14, including two limited edition and four hot water flavors

This supplement comes in a convenient tablet form, making it super easy to throw in your gym bag. It's very low in sugar and carbs, ideal if you're following a low-carb diet or just watching your sugar intake. Although it is lower in overall electrolytes than some of the other picks, it can be a great option for everyday hydration and maintenance on those days when you're not going super hard at the gym. This pick is also a good option according to Blatner because it "has less than 1g added sugar and 16% sodium."

These tablets dissolve relatively quickly, and our tasters liked the very subtle flavor, light effervescence and easy drinkability of this pick.

• Nutrition info per one tablet: 10 calories, 360 mg (16%) sodium, 1 g carbs, 100mg potassium, 0 mg chloride, 25 mg magnesium, 0 mg calcium, <1 g total sugar • Sweetener: Cane sugar, stevia • Cost per serving: $0.64 • Flavors: 4

If you're an endurance athlete or heavy sweater, Liquid I.V.'s electrolyte powder is a good choice because it contains a higher amount of sodium and carbohydrates than most of its competitors, and these are two nutrients that could require replenishment during or after intense exercise (this could be the one for hot yogis!). The brand also uses patented Cellular Transport Technology which, according to the company website, is designed to encourage a quicker water delivery system to your body through the ratio of sodium, glucose, potassium and water included in the powder. Our tasters described the flavor as salty and sweet, with a heavier feel to it. Watering down is always an option if you prefer a more subtle taste.

• Nutrition info (per 1 stick) : 45 calories, 510 mg (22%) sodium, 12g carbs, 380 mg potassium, 0 mg chloride, 0 mg magnesium, 0 mg calcium, 11g sugar including 11g added sugar • Sweetener: Stevia • Cost per serving: $1.36 • Flavors: 10

This sugar-free, certified vegan electrolyte powder contains 100% of your daily value of vitamin C derived from acerola cherry and contains calcium from marine algae, along with a moderate dose of electrolytes. This pick is a great choice for any activity or just rehydrating during the day. Non-GMO and keto-friendly, this powder dissolves easily in water. The flavor is mild and fruity, according to our tasters, with a hint of salt and a slight stevia aftertaste. This pick is also slightly lower in sodium than some of the others and may be a good choice if you're watching your salt intake.

• Nutrition info (per 1 scoop): 5 calories, 250 mg (11%) sodium, 120 mg potassium, 0mg chloride, 20mg magnesium, 50 mg calcium, 0g sugar • Sweetener: Stevia • Cost per serving: $0.47 • Flavors: 2

This pick uses Redmond Real Salt sourced from an ancient seabed in Utah to add sodium to the formula. It also contains b-vitamins and BCAA (branched-chain amino acids, essential amino acids that must be obtained through food) which may help prevent muscle soreness from exercise according to studies. In addition, studies show that electrolytes and BCAA's are lost during endurance sports or prolonged high-intensity activity. Through replenishment of electrolytes plus BCAA, athletes may be better hydrated. This choice is sugar-free with no added calories and, according to our tasters, it has a tart taste that is mildly sweet and reminiscent of a fruit punch.

• Nutrition info (per 1 scoop) : 0 calories, 250 mg (11%) sodium, 300 mg potassium, 0mg chloride, 30mg magnesium, 25 mg calcium, 0g sugar

• Sweetener: Stevia • Cost per serving: $0.36 • Flavors: 4

Our registered dietitians evaluated dozens of electrolyte powders, analyzing nutrition facts, flavor profiles, certifications and third-party testing data. We looked for options that contained no artificial ingredients, preservatives, flavors or coloring and while sodium needs vary greatly, it can be an important component in electrolyte powders so we looked for a range of options to suit every need and activity level.

Electrolyte powders are considered a dietary supplement and are not reviewed by the United States Food and Drug Administration (FDA), which is why we only reviewed companies that were verified by a third-party lab, such as NSF, USP and ConsumerLab, to ensure labeling accuracy. Take note that third-party testing does not consider medical interactions which is why it's always best to consult with your healthcare provider before adding any supplement into your diet.

Electrolytes powders are available in tabs and loose powder form. They are a combination of minerals that among other things, help move water into cells for better hydration. They can also be found in our food and fluids. Certain conditions can lead us to become dehydrated faster, such as air travel, hot or dry conditions, having a cold or flu, intense exercise, being a heavy sweater and alcohol consumption. The combination of electrolytes found in these powders may help to re-hydrate us faster than by drinking a glass of water alone which likely only has trace amounts of electrolytes.

According to expert Dawn Jackson Blatner, RD, CSSN, “Electrolytes maintain fluid balance, muscle contractions and healthy nerve signals. We lose electrolytes in sweat, particularly sodium, but also chloride, potassium, magnesium, and calcium in smaller amounts," she adds. "We don’t normally 'need' electrolyte powder since we can get these minerals from food, but electrolyte powders make it quick and easy to replenish our electrolyte levels."

Generally, the Academy of Nutrition and Dietetics recommends people drink 9 to 13 cups of water per day in addition to the fluid they consume through food and other beverages.

When it comes to using electrolytes for exercise, you can consume electrolyte-enhanced water before, during or after your activity. If adding a tasty supplement to your water helps you to drink and absorb more water then... mission accomplished!

Blatner explains the best ways to use electrolytes during all phases of your workout.

✔️ Before: Plain water is a great hydrator, but adding electrolytes may be a good idea before exercise if you know you are already dehydrated, according to Blatner. One general way to assess hydration before a workout is by looking at urine color. If it’s on the darker side, you are likely dehydrated and can add electrolytes before the workout to help you start off with a better hydration level. According to the American Council on Exercise (ACE), consider consuming 17-20 ounces of water two hours before the start of exercise.

✔️ During: Consider using electrolytes during a workout if your workout is over 45-60 minutes, the weather or room is very hot or humid or you know you are a “salty sweater” (your hat and workout clothes likely have salt stains on them). Drink 7 to 10 ounces of fluid every 10-20 minutes during exercise, according to ACE.

✔️ After: Electrolytes are likely most important after exercise, when you may need more rapid rehydration. It's important to take into account how long and at what intensity you've worked out at. So many people forget to drink enough water during a workout, and you can monitor your hydration status by weighing yourself before and after workouts. You should not lose any weight after a workout. If you do, it’s a sign you aren’t drinking enough! ACE recommends consuming 16 to 24 ounces of fluid for every pound of body weight lost after exercise.

Electrolyte powders and tablets are not all created the same. According to Blatner, "The two big differences are sugar and level of electrolytes — particularly sodium." Keep in mind that we all come in different shapes and sizes and our needs are not identical. Sodium needs especially can vary from person to person. The American Heart Association recommends, no more than 2,300 mg of sodium per day with an ideal limit of less than 1,500 mg per day for most adults especially those with high blood pressure. Read labels and choose the best electrolyte powder for your individual needs, climate and activity level. One packet or tablet of electrolyte powder, per day, is likely sufficient for most adults.

Blatner recommends the following tips on how to choose the best electrolytes for your needs:

✔️ Added sugar. Most people don’t need added sugar in their electrolyte powder, however, it is an excellent addition if it’s being used during endurance events like long-distance runs. When you exercise your muscles you use glucose for energy and your muscles use more than while at rest. Therefore, if you're working out for prolonged periods or at a higher intensity you're likely burning through those stores at a faster pace and the glucose in electrolyte powders may be useful at that time.

✔️ Sodium levels. Sodium is the electrolyte we lose the most in sweat. Sodium amounts in electrolyte drinks can vary greatly from 2% to 40% of your daily value. Getting between 10 and 20% of your daily value in electrolyte powders is usually right for most people. If you are watching your sodium for blood pressure reasons, be sure to account for the amount in your electrolyte drink.

✔️ Additives. Pay attention to additives that you may or may not personally want, such as caffeine, which is meant to be used before a workout as an energy enhancer. Blatner also cautions that powders may contain extra vitamins and minerals beyond electrolytes, such as added B-vitamins for energy or vitamin C and zinc for immunity, which you may not need.

Amy Fischer, MS, RD, CDN, has a B.A. in journalism from Miami University of Ohio and an M.S. in clinical nutrition from New York University. Prior to working at Good Housekeeping, she worked at one of the largest teaching hospitals in New York City as a cardiac transplant dietitian. She has authored numerous chapters in clinical nutrition textbooks and has also worked in PR and marketing for food company start-ups.