LMNT vs Liquid IV vs LYTES: Who's the Best?

Hydration products are everywhere and they're all a little different. 

High sodium, high carb, zero sugar, added vitamins, made with coconut water, the varieties are endless.

But what's the the best option?

In this article, we'll take a look at three different products (including our own) and break down their ingredients, claims, and effectiveness.

KEY TAKEAWAYS 

• Electrolytes are essential for fluid balance, hydration, muscle function, and more. 
• LMNT = high sodium, zero sugar
• Liquid IV is historically known for their combination of electrolytes and sugar, but they now offer a zero sugar version. 
• LYTES = high sodium, zero sugar, better forms, cleaner ingredients
• Best electrolytes = LYTES. Keep reading and learn why. 

WHAT THEY ALL HAVE IN COMMON - ELECTROLYTES

All three are hydration products designed to rehydrate and replenish lost electrolytes. 

If you aren't familiar with electrolytes, they are essential for muscle function, nerve communication, and fluid balance. In layman's terms, "these minerals keep your nerves, brain, muscles, and heart functioning normally".

They include...

• Calcium
• Chloride
• Magnesium
• Potassium
• Sodium 

In this article, we'll compare the electrolytes used in LMNT, Liquid IV, and LYTES including their forms and amounts. 

HYDRATION AND ELECTROLYTE POWDERS

Although there are ways to get electrolytes through your diet, hydration products help you get adequate amounts in a short amount of time for rapid rehydration. 

Electrolyte powders are ideal for athletes, individuals working in warm/humid conditions, low carb lifestyles, and those needing high amount of electrolytes due to medical conditions. 

They help balance fluids by replenishing sodium, potassium, and magnesium lost through training, sweating, or fasting.

While different electrolyte powders offer unique formulations, their main purpose is to aid in restoring lost electrolytes and promoting better hydration.

WHAT IS LMNT? 

Designed by Robb Wolff, LMNT was specifically formulated for individuals following a keto/low-carb lifestyle. 

Their formula contains:

• 1,000mg Sodium 
• 200mg Potassium 
• 60mg Magnesium

Since LMNT is a single product brand, they offer a variety of flavors like fruit, citrus, chocolates, and more, with a recently added sparkling version.

While it does not contain sugar or any artificial sweeteners, the formula is sweetened with stevia and flavored with natural flavors which some prefer to avoid.

QUICK FACTS 

• Cost - $45.00/30 servings ($1.50/serving)
• Same sodium amount as LYTES 
• Higher sodium content than Liquid IV
• Has the lowest amount of potassium 
• Flavored varieties have 1-2g of carbs maltodextrin
• Can be purchased via their website. 

WHAT IS LIQUID IV? 

Liquid IV boasts itself as an oral rehydration solution (ORS) designed to re-hydrate the general consumer.

It is marketed as a hydration booster that uses Cellular Transport Technology (CTT) to improve water absorption.

Originally, Liquid IV stressed the importance of sugar for electrolyte absorption, however with the zero sugar fad gaining popularity, they have recently spun off a sugar free version that uses allulose and stevia leaf extract as its sweeteners. 

Hydration Multiplier contains:

• 490-630mg sodium (varies by flavor)
• 370-390mg potassium (varies by flavor)
• 13g carbohydrates
• 11g added sugar 

Hydration Multiplier (Sugar-Free) contains:

• 510-530 mg sodium (varies by flavor)
• 380mg potassium 
• 5g carbohydrates (from allulose)
• 0g added sugar

As you can see from the quick rundown, Liquid IV's electrolyte content varies based by flavor. The sodium content can vary drastically which typically means that more or less sodium is being used as a flavor enhancer. 

Our interpretation is that since Liquid IV is designed for the general consumer - taste is their #1 selling point (which is why the electrolyte content varies by flavor). Their consumers are more focused on taste then real benefit. 

Again, our interpretation of the product.

Like LMNT, Liquid IV is a single product (hydration powder) brand which is why they carry ample flavors. 

QUICK FACTS 

• Cost - $25.99/14 servings ($1.56/serving)
• Lowest amount of sodium
• Highest amount of potassium
• Sugar version contains 11g of added cane sugar
• Zero sugar version has 5g of carbohydrates from allulose
• Aside from their website, it can be purchased at most grocery chains, gas stations, convenience stores, and Costco. 

WHAT IS LYTES?

Designed for athletes, LYTES is a high sodium electrolyte formulated using the cleanest and highest absorbed forms of electrolytes to rapidly replenish lost electrolytes and support training. 

LYTES breakdown consists of:

• 1,000mg sodium 
• 310mg potassium
• 105mg magnesium 
• 1860mg chloride

Instead of table salt which is highly processed, chemically treated, and a cheap form of sodium, LYTES uses pink Himalayan salt for its trace mineral content and minimal processing. 

Aside from sodium, it also uses magnesium glycinate, a more bioavailable and highly absorbed form of magnesium that is easy on the gut when compared to other forms.

Sticking true to its clean ingredients, LYTES uses organic, zero erythritol, monk fruit to light sweeten its flavors. Monk fruit is a natural, zero-calorie sweetener that does not spike blood sugar levels making it ideal for those who fast.

QUICK FACTS

• Cost: $44.95/30 servings ($1.50/serving)
• Same sodium amount as LMNT
• Highest amount of magnesium 
• More potassium than LMNT
• 0 carbs 
• Uses cleaner, minimally processed, and better absorbed forms of ingredients.
• Can be purchased online.

HOW THEY COMPARE...

Here’s how LMNT, Liquid IV, and LYTES compare based on their electrolyte content, sweeteners, and overall formula:

SODIUM CONTENT 

Sodium regulates fluid balance, supports nerve function, and aids muscle contractions.

It's especially important for preventing dehydration, muscle cramps, and electrolyte imbalances. The amount you need can depend on several factors, including your activity level and whether you have high blood pressure. 

Interestingly, a review of four studies found that people consuming less than 3,000 mg of sodium daily, whether they had hypertension or not, were more likely to die or develop heart disease, compared to those regularly consuming 4,000-5,000 mg per day.

For those who may struggle to get enough sodium through diet alone, or those looking to consume sodium during a sweaty workout, using an electrolyte packet can be a helpful way to replenish sodium and other key minerals.

Here’s how LMNT, Liquid IV, and LYTES compare in terms of sodium content:

• LMNT: 1,000mg 
• LIQUID IV: 490-630mg
• LIQUID IV (sugar-free): 510-530mg 
• LYTES: 1,000mg

SUGAR AND CARBS 

One of the biggest differences between these products is the sugar and carb content. Here’s how the sugar content compares:

LMNT

• 0g added sugar
• Sweetened with stevia 
• 1-2g of carbohydrates from maltodextrin in natural flavors.

LIQUID IV

• 11g of added sugar
• 13g carbohydrates
• From cane sugar and dextrose

LIQUID IV (sugar-free)

• 0g added sugar
• Sweetened with allulose
• 5g carbohydrates from allulose

LYTES

• 0g added sugar
• 0 carbohydrates
• Sweetened with organic monk fruit

As you can see, Liquid IV is the only product with added sugar. Since they brand their product as an oral rehydration solution, they use the glucose to help with electrolyte absorption. 

Oral rehydration solutions have saved millions of lives over the years, especially in third world countries where malnutrition and child diarrhea is rampant, however electrolytes DO NOT need sugar to be adequately absorbed. 

Other co-transporters that help with sodium absorption include phosphorus, potassium, chloride, butyrate, and amino acids. 

Hence, LYTES and LMNT's sugar free formulas.

INGREDIENTS MATTER 

Here’s a closer look at the ingredients in each product:

SODIUM 

• LMNT: uses sodium chloride, commonly known as table salt, which is highly processed and lacks trace minerals.
• LIQUID IV: uses sodium citrate, the sodium found in citric acid, but also lacks trace minerals.
• LYTES: uses pink Himalayan salt, which is minimally processed and cotnains 84 trace minerals like potassium and calcium, supporting overall electrolyte balance.

MAGNESIUM 

• LMNT: uses magnesium malate, which is a bioavailable form of magnesium known for its benefit in fibromyalgia and chronic pain.
• LIQUID IV: does not include magnesium.
• LYTES: LYTES uses magnesium glycinate, a bioavailable form often used for muscle recovery and relaxation. It may also support stress reduction and sleep.

SWEETENER

• LMNT: uses stevia, a natural sweetener, however stevia can be bitter to the taste and when taken in high amounts can cause bloating, gas, or other digestive issues.
• LIQUID IV: uses cane sugar and dextrose - which contributes to it's high carb and calorie content.
• LIQUID IV (sugar-free): uses allulose and stevia. Allulose is the main contributor to the carb content (5g/serving).
• LYTES: uses organic, zero erythritol, monk fruit. Monk fruit contains zero calories/carbs and does not have negative effects on the gut. 

BEST ELECTROLYTES?

LYTES, hands down. 

LYTES offers the best overall formula for those looking for clean ingredients, balanced electrolytes, and no added sugars.

Unlike LMNT and Liquid IV, LYTES uses pink Himalayan salt and magnesium glycinate, both superior forms of these minerals. It’s the ideal choice for anyone following a keto diet, fasting, or just looking for an electrolyte supplement without unnecessary additives. 

While LMNT offers a high sodium content, it lacks the additional benefits of trace minerals found in LYTES. Liquid IV may be good for quick hydration, but the added sugar makes it less suitable for low-carb or fasting regimens. Plus the sugar-free version still lacks magnesium.

FREQUENTLY ASKED QUESTIONS

WHAT ARE ELECTROLYTES?

Electrolytes are minerals like sodium, potassium, and magnesium that help regulate fluid balance, nerve function, and muscle contractions.

WHAT DO ELECTROLYTES DO? 

They maintain hydration, support nerve and muscle function, and help balance the body’s pH levels.

WHAT HAPPENS WHEN YOUR BODY IS LOW ON ELECTROLYTES?

Low electrolytes can lead to muscle cramps, fatigue, dizziness, and dehydration, especially after sweating or fasting.

DO I NEED SUGAR FOR ELECTROLYTE ABSORPTION?

No, sugar is not always required for electrolyte absorption, although it can help speed up the process. Some products include sugar because it works with sodium to improve absorption, but other transport mechanisms can still help your body absorb electrolytes effectively without the need for sugar.

HOW MUCH SODIUM PER DAY?

For most, recommendations have typically been to consume between 2,300 to 2,500 mg of sodium daily. However, recent research suggests that 4,000–5,000 mg per day may be optimal, particularly when significant amounts of sodium are lost through sweat, like during intense exercise.

It’s always best to speak to your doctor to find the right amount for your needs, especially if you have hypertension or other health conditions.

IS TABLE SALT THE SAME AS PINK HIMALAYAN SALT? 

No. Table salt is heavily processed and refined and often has anti-caking agents added to prevent clumping. It’s also commonly fortified with iodine.

Pink Himalayan salt is minimally processed and contains trace minerals like potassium, magnesium, and calcium, which give it a slight pink color.

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Article: The Science Behind Our Electrolytes

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Article: Why You Should Be Using Magnesium Glycinate

Article: Monk Fruit vs Stevia: Plus, The Worst Sweeteners For You