I’m a dietitian and an active woman in my early 50s, and the electrolyte I drink the most is LMNT (pronounced ‘element‘). The same goes for my dietitian-nutritionist teammates here at The Real Food Dietitians. You’ve seen us tipping packets of LMNT electrolyte drink mix into our water bottles on social media for some time now, and we know you’ve got questions. I wrote our first review two years ago and I like to update it every few months to share new things I’m experiencing from this hydration drink mix.
Personally, I’ve found it’s a great way to meet my electrolyte needs and stay optimally hydrated without added sugar, caffeine, or artificial ingredients.
In this LMNT overview, I’m going to tell you what’s inside a packet of LMNT, my experiences using it for almost three years, why hydration is important, and how a drink like LMNT may be beneficial. I’m also going to tell you who shouldn’t use it.
Plus, I’ll address the most common question I get about whether or not 1,000mg of sodium from a supplement is too much.
Want to save this page?
Enter your email below & we’ll send it straight to your inbox. Plus you’ll get great new recipes from us every week!
What Is LMNT?
LMNT is a popular gluten-free, caffeine-free drink powder that comes in individual sticks. A single stick is designed to be stirred into a bottle or glass of water for a boost of hydration and electrolyte intake.
Literally, hundreds of electrolyte products have come onto the scene in the past few years. But I’ve found that LMNT isn’t like those sickly sweet, sugar-loaded, and artificially-colored and flavored drinks. Instead, it really leans into the main electrolytes people need to replace from sweat losses: sodium and potassium. LMNT has a company policy of “no dodgy ingredients” in their formulation.
Each packet contains
- 1000 milligrams of sodium (from sodium chloride)
- 200 milligrams (mg) of potassium (from potassium chloride)
- 60 mg of magnesium (from magnesium malate)
- Citric acid
- Natural flavors (read more about the sourcing of these as explained by cofounder Robb Wolf)
- Stevia leaf extract, which is extracted only by water (but the raw unflavored packets do not contain stevia)
The stick packets also contain maltodextrin derived from GMO-free corn, which is used as a flavor carrier. The sparkling beverages and raw salt do not contain maltodextrin.
How It Works
LMNT contains 3 key electrolytes that support an astounding number of processes in the body.
Electrolytes are certain minerals that your body needs, along with water, to function correctly. The seven electrolytes your body needs and uses every day are sodium, magnesium, potassium, calcium, chloride, phosphate, and bicarbonate.
LMNT contains the three electrolytes you need the most:
- Sodium, which helps maintain a balance of body fluids and keeps muscles and nerves hydrated and functioning properly
- Potassium, which works together with sodium to maintain normal fluid levels in the cells, helps muscles contract, and supports heart functions, including blood pressure
- Magnesium, which turns nutrients into energy, helps regulate muscle contractions and nerve function, and can improve insulin sensitivity helping to normalize blood sugar levels
Sodium is added to electrolyte mixes to help the body and muscles retain water. This is especially important for highly active people before, during, and exercise, as well as people who work in hot environments where there is a lot of sweat loss.
Increased intake of sodium also may be beneficial for those following a whole foods-based diet, keto diet, Paleo diet, intermittent fasting, or a low-carb diet where potassium intake is generally higher.
Each LMNT packet is designed to be dissolved in 16 to 32 ounces of water, using less water if you like it salty and more if you prefer a less salty experience. Personally, I’ve found that ½ packet mixed with 32 ounces of water is the right balance of flavor for my everyday use. I recommend that you experiment drinking it with more or less water to see what you like best.
You can also add it to sparkling water, coffee, tea, or smoothies. In the summer, I stir a packet into 32 ounces of fruit juice and freeze it to make popsicles that I enjoy after one of my sweaty mountain bike rides. In the winter, I stir a packet of the chocolate flavor (which are designed to be dissolved in warm drinks) into my coffee.
Pros and Cons
I know you’re busy, so I’ve compiled my experiences into a quick glance of pros and cons. I created this chart so you’ll have the info you need to make the decision for yourself when it comes to LMNT.
| Pros | Cons |
| Sugar-free, no artificial sweeteners or colors, and no fillers | The taste can be overwhelmingly salty. I recommend using ½ packet in 32-40 ounces of water as a good place to start |
| Includes a balanced mix of sodium, potassium, and magnesium | May not be appropriate for salt-sensitive individuals with high blood pressure |
| Sweetened with water-extracted stevia leaf. Keto-friendly and Paleo-friendly | Some users dislike the taste of stevia, but there is an unflavored ‘Raw’ salt that is completely unsweetened |
| 9 tasty flavors (I like them all) + 4 flavors of sparkling drinks cans and limited edition seasonal flavors | More expensive than other brands such as Nuun or LiquidIV |
| Subscription option available at a reduced price | One-time purchase is more expensive than using the subscribe & save option |
| Free shipping in the US + a no-questions-asked return policy | |
| LMNT is a company that just seems to do things in a thoughtful way. They are quick to answer any questions I have, hold team and people values very high, and make many charitable donations |
Already love LMNT? Shop through this link and get a FREE sample pack with any purchase. Offer good for new and returning customers. The sample pack is a great way to try all of the flavors and discover your favorite.
Taste And Flavor
When mixed according to the package directions (1 packet in 16-32 ounces of water), I find LMNT to be jarringly salty. That’s not surprising — a single packet contains 1,000 mg of sodium.
To address the extra-salty taste, I typically use half packet in 32-40 ounces of water. I (and Jessie and Stacie, too) found this amount felt appropriate for me and fixed the overwhelming salt flavor. In my typical diet, I eat some processed and minimally-processed foods that contain sodium, so I generally don’t need the same level of electrolytes that a hardcore athlete might.
Of course, if you like saltiness; sweat heavily; consume a mostly whole-foods, low-carb diet, keto diet, or Paleo diet; are breastfeeding; or work or workout in hot and humid weather, then a full packet may be what you need.
Here are the LMNT flavors you can get:
- Raw Unflavored: this one has no added sweeteners and is Whole30-compatible. Try it in plain water or added to other beverages
- Citrus Salt: A team favorite! I love this salty-sweet and slightly-sour flavor and it’s also good for adding to mocktails
- Orange Salt: Delicious on its own or when added to sparkling water
- Raspberry Salt: Just the right amount of berry flavor
- Watermelon Salt: Another team favorite. It reminds me of summer all year round. Try it mixed with lime sparkling water for a very refreshing drink
- Mango Chili: Jessie likes this flavor every once in awhile for making a fantastic spicy margarita-like mocktail
- Grapefruit Salt: This flavor has somewhat of a cult following among LMNT users. So much so that the company finally made this seasonal flavor a regular in their lineup
- Chocolate Salt and Chocolate Caramel Salt: Two flavors we enjoyed during the cold months of the year, because it’s designed to be mixed into a warm beverage. I like to mix these flavors with hot water and a splash of cream or half and half for a salty hot cocoa. To make a salty mocha, simply replace the water with freshly brewed coffee and steamed milk – delish!
- Seasonal Chocolate Medley: When the weather turns cold, LMNT releases this limited-edition chocolate medley, which includes Chocolate Mint, Chocolate Raspberry, and Chocolate Chai. They are all so good mixed into coffee.
- Sparkling LMNT Cans: Just last year, LMNT released its first ready-to-drink beverage. These tall 16-ounce cans contain the same amount of electrolytes as a packet of LMNT, but come already dissolved into a carbonated beverage. On very hot and sweaty days, these are the most refreshing drinks out there. On other days, you may want to split one with a friend. It comes in four flavors: Black Cherry, Grapefruit, Citrus, and Watermelon.
Use Electrolyte Mixes Creatively
You don’t only have to mix LMNT into water. You can also add it to sparkling water, coffee, tea, or smoothies. In the summer, I stir a packet into 32 ounces of fruit juice and freeze it to make popsicles that I enjoy after one of my sweaty mountain bike rides. In the winter, I stir a packet of the chocolate flavor (which are designed to be dissolved in warm drinks) into my coffee or to make a hot cocoa with benefits.
I also use LMNT to make salty mocktails, like our LMNT Paloma and Raspberry Salt Mocktail. Or use the popular watermelon flavor to make our watermelon-lime electrolyte mocktail.
Results When Using LMNT
Before we ever add a review to our site, we make sure we test the product for a minimum of 3 months in our own homes. All of the dietitians on our team have been using LMNT regularly for nearly 3 years now.
I sat down with Stacie and Jessie recently and we recalled some of the positive changes we’ve noted since using LMNT in our own lives.
Personally, I have fewer headaches and more alertness, especially after drinking LMNT in the morning.
- How I use LMNT: I’m a heavy sweater who enjoys hiking and biking, so I add a full packet of LMNT to my 36-ounce water bottle on days I know I’m going to sweat more or when the weather is hot.
- I prefer LMNT over other electrolyte powders or tablets, like Liquid IV or Nuun, because it mixes easily with water and is sugar-free unlike typical sports drinks. I’ll sometimes mix 2 packets of LMNT Citrus Salt or Grapefruit Salt with 64 ounces of water in a big half gallon jar with cucumber slices and fresh mint. I store that in my fridge so it’s always ready to go.
- My favorite Flavors: Citrus Salt, Grapefruit Salt, Chocolate Mint, and Watermelon Sparkling
Dietitian Stacie loved the addition of LMNT to her diet last year while breastfeeding to combat constantly feeling thirsty and dehydrated.
- How she uses LMNT: Stacie included even more LMNT in her daily routine when she was breastfeeding, adding a full packet to 64 ounces of water, which she sipped throughout the day. Now, post-breastfeeding, she’ll use a half packet on most days or a full packet on days when she gets in a big sweat session.
- Stacie’s Favorite Flavors: Raspberry Salt, Watermelon Salt, Chocolate Chai, and Black Cherry Lime Sparkling
Dietitian Jessie doesn’t feel constantly dehydrated anymore after using LMNT.
- How she uses LMNT: Before we started testing LMNT, Jessie had been drinking bottle after bottle of water without feeling truly hydrated and still getting post-workout headaches. Jessie adds ½ packet to her 40 ounce tumbler with lid and straw every single day so she can take it with her for daycare drop-offs and pick-ups. And she loves to whip up a spicy margarita mocktail after weekend workouts and bike rides by combining the Mango Chili Salt with fresh lime juice and sparkling water.
- Jessie’s Favorite Flavors: Mango Chili Salt, Citrus Salt, Watermelon Salt, and Watermelon Sparkling
LMNT Versus Other Electrolyte Mixes
The electrolyte drink mix landscape gets more and more crowded every day. To help you navigate what’s what, here are a few popular mixes and what makes them different from LMNT:
- Skratch Labs: These are powdered drink mixes designed for endurance-type activities and athletes. A 22-gram serving contains 380 mg sodium (sodium citrate), 39 mg potassium, 39 mg magnesium, and 21 g carbohydrates (19 grams added sugars) from cane sugar and dextrose. This is definitely in the category of ‘sports drinks’ because of the added carbohydrates. I will sometimes use this when doing a long and tedious mountain bike ride.
- Nuun: These tablets are designed to be dropped into 16 ounces of water to dissolve. The drink is slightly effervescent and provides 300 mg sodium (sodium bicarbonate), 150 mg potassium, 25 mg magnesium, 4 grams carbohydrates, and 1 gram sugar. I used to use Nuun, but now I mostly use LMNT.
- Liquid IV: This powdered drink mix is designed for everyday use; can be used as a sports drink because of the added carbohydrates. Contains 500 mg sodium (sodium citrate), 370 mg potassium, and 11 grams carbohydrates (11 grams added sugars from cane sugar and dextrose). For everyday use, I find that I don’t need the extra carbohydrate in Liquid IV.
If you’re looking for tasty sugar-free electrolyte mix, LMNT is a great choice. It also comes in an unflavored raw flavor that doesn’t have any sweeteners.
Unlike these other options, LMNT isn’t a sports drink in the typical sense, because it does not contain any carbohydrates. Fast-acting carbs like cane sugar or dextrose are added to sports drinks to support performance during intense activities lasting longer than an hour. If this is something you need, you can easily create your own sports drink at home by adding LMNT to a bottle with water and 4 ounces of fruit juice.
Do You Need a Hydration Supplement?
Adding a hydration supplement like LMNT to your routine may be a good idea if:
- You’re highly active
- You live, work, or workout in a warm, humid climate
- You sweat a lot
- You have a good habit of drinking water and making trips to the bathroom, but you still feel dehydrated
- You don’t think you drink enough water on most days
Sodium and potassium are the most important electrolyte minerals when it comes to hydration. A mix like LMNT contains both of those electrolytes and can help support optimal hydration by replenishing electrolytes lost through sweat.
By design, LMNT contains a lot of sodium. And getting more sodium isn’t a great idea for some individuals. Talk to your doctor or dietitian about using LMNT or another electrolyte supplement if you:
- Have been diagnosed with hypertension
- Are sodium-sensitive
- Are not physically active
- Eat a diet that is high in processed foods
You might be thinking that 1,000 mg of sodium in a single packet of LMNT electrolyte mix is a lot. And you’re not wrong! It’s up there, but it’s designed to promote hydration for people who need it, and it does that very well.
Is too much sodium bad for you?
The current U.S. Food and Drug Administration (FDA) guidelines recommend keeping total sodium intake to 2,300 mg per day, citing that high intakes of sodium raise blood pressure, increase risk of stroke and heart disease.
Does LMNT have too much sodium? For highly-active people (like athletes or people who work out regularly), LMNT contains an appropriate amount of sodium to balance electrolytes lost through sweat. For less active individuals, LMNT may contain too much sodium.
The connection between sodium and heart health is nuanced. Let’s take a look at some of the research out there to answer that question more thoroughly.
- In a global study of 10,000 people, researchers found no correlation between high sodium intake and high blood pressure
- One large study showed that participants without diagnosed hypertension had higher blood pressure when consuming less than 2,500 mg of sodium as compared to those with higher sodium intakes
So, for some people, more sodium seems to be beneficial. But if you know you are sodium sensitive and/or have been diagnosed with high blood pressure, it’s important to speak with your doctor before starting any electrolyte regime.
People who are inactive and consume a diet high in processed foods likely don’t need additional sodium.
The bottom line: For highly active people, athletes, people who work out regularly, or work in hot conditions, LMNT contains an appropriate amount of sodium to balance electrolytes lost through sweat. For less active individuals, LMNT may contain too much sodium. If you’re worried about sodium content but still want to optimize hydration, there are hydrating foods that can help.
Frequently Asked Questions
Due to the high amounts of sodium, we cannot recommend this for children. We suggest talking to your pediatrician or a sports dietitian to help you decide the proper dose for your child.
There are a few ways to buy and bundle. You can buy LMNT on Amazon, but you’ll by far get the best price (and a free sample pack) when you order direct. Here’s a breakdown of the cost to make it easier to decide which option is best for you:
– Variety Pack (12 sticks)
One-time purchase: $20 ($1.67/ea)
Subscribe & save: $18 ($1.50/ea)
– Single Box (30 sticks)
One-time purchase: $45 ($1.50/ea)
Subscribe & save: $39 ($1.30/ea)
– Insider Bundle (4 boxes, 120 sticks)
One-time purchase: $135 ($1.13/ea)
Subscribe & save: $117 ($0.98/ea)
– LMNT Sparkling (32 16-ounce cans)
One-time purchase: $72 ($2.25/can)
If you’re new to LMNT and not sure what flavor you’ll like best, we suggest buying the LMNT Recharge Variety Pack. This value bundle comes with 12 stick packs (3 Orange, 3 Citrus, 3 Raspberry, 3 Watermelon).
For the LMNT enthusiast, the Insider Bundle is the way to go. You get 4 boxes (120 servings) for the price of 3. You choose the flavors you want, so you can mix and match or go all in on your favorite flavor. Put the bundle on Subscribe & Save and get an even bigger savings.
LMNT has no sugar, no natural flavors, and no artificial colors, but Gatorade has added sugars, artificial flavors, and artificial colors. LMNT also contains more sodium, potassium, and magnesium than Gatorade.
No, LMNT can be an electrolyte beverage choice for most healthy adults no matter what diet they are eating.
Yes, LMNT is safe to drink every day. LMNT suggests that healthy adults consume 1-2 packets per day. But unless you’re really hitting those workouts hard, sweating a ton, eating a mostly whole foods diet, or are on keto, we think 2 packets is probably overkill. We always recommend starting with ½ packet per day, then seeing how you feel. You may want or need the full packet to feel your best.
No, you can get a free sample pack every time you order using this link. That’s 12 free packets with every order.
Any electrolyte can have positive or negative side effects. Personally, I have not experienced any negative side effects when drinking LMNT. However, some people may experience nausea, bloating, stomach pain, or diarrhea, and should then discontinue use. This is sometimes reported when drinking an electrolyte on an empty stomach, so eating a small meal or snack can sometimes help relieve any side effects.
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
Sources
- Sodium in diet: MedlinePlus Medical Encyclopedia
- Potassium — Harvard School of Public Health
- Magnesium Fact Sheet for Consumers — NIH
- An international study of electrolyte excretion and blood pressure. Results for 24 hour urinary sodium and potassium excretion. Intersalt Cooperative Research Group
- Low Sodium Intakes are Not Associated with Lower Blood Pressure Levels among Framingham Offspring Study Adults
I really was excited to read your review as I’ve seen LMNT advertised a lot lately. However, I’m disappointed to read it is sweetened with stevia. Stevia does not agree with me and it seems most ‘no added sugar’ items now all contain stevia. Any rec’s for non-stevia electrolyte drinks?
Hi Lindsay, we also like the HoneyStinger electrolyte powder, which is sweetened with honey and palatinose, a sugar alcohol. These may sit better with you than stevia.
I’m pregnant in my third trimester with twins, and am drinking just over a gallon of water a day. I started drinking LMNT every other day or so… especially when it is hot outside and I get in some exercise. I love it!
We are so happy to hear you are enjoying it as much as we are!
My husband and I are 68 years old and have started a carnivore diet to lose weight and eliminate preservatives in our food. I am healthy (no medications) but 25 lbs overweight, post-menopausal. My husband is obese, with diabetes (type II) and hates when I add salt to our food, but I’m sure we could use the electrolytes. What do you suggest?
Hello! If you have specific questions pertaining to your diagnosis etc. its best to ask your doctor. However, LMNT is commonly marketed toward athletes and exercise enthusiasts, but anyone looking for a palatable electrolyte drink mix to support improved hydration can enjoy it!
87 years old and love LMNT, but have trouble opening little pkts don’t always have scissors, one pkt is too much, 1/2 not enough, so would love a jar or container to serve myself for what I need. Is it possible to buy LMNT in a container?
Hi Gayle! Thank you for reaching out to us about this. It’s not available in a bulk container like that but that we’ll pass the message on to our contact with her suggestion. A tip for opening the packets, there is a little line on the flavor side that allows for an easy open! Hope that helps!
I love LMNT. I’m an Athletic Trainer at a HS. When my kids get leg cramps, I immediately put LMNT in their water. The cramp goes away in less than 5 minutes.
Awesome Sharon! Thanks for sharing!