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. We wrote our first review over a year ago, and we’ve continued to use it as a team since.
In this honest and unpaid review, we’ll introduce you to this electrolyte-rich drink mix and:
- What’s inside the packet
- Our experiences using it (including an extra year of testing)
- Why hydration is important and why a drink like LMNT may be beneficial
- The pros and cons of using it
- Who shouldn’t use it
Plus, we’ll address the most common question we receive about whether or not 1,000mg of sodium from a supplement is too much. Below, you’ll find our full and honest review.
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Our Verdict
Our team has been stirring LMNT electrolyte mix into our water and creating delicious, salty mocktails with it for more than two years. We’ve found it’s a great way to meet our electrolyte needs and stay optimally hydrated without added sugar or artificial ingredients.
Pros and Cons
We’ve compiled our experiences into a quick glance of pros and cons because we know you’re busy and we want you to have the info you need to make the decision for yourself when it comes to LMNT.
| Pros | Cons |
| Sugar-free, no artificial ingredients, no artificial sweeteners or colors, and no fillers. | The taste can be overwhelmingly salty if you don’t love salt. Using ½ packet in 32-40 ounces of water is a great place to start. |
| Sweetened with stevia leaf extract. Keto-friendly and Paleo-friendly. | May not be appropriate for salt-sensitive individuals with high blood pressure. Some users dislike the taste of stevia so there is a ‘Raw’ flavor that is unsweetened and unflavored. |
| 9 tasty flavors to choose from + limited edition seasonal flavors | More expensive than other brands such as Nuun or LiquidIV. |
| Includes a balanced mix of sodium, potassium, and magnesium. | One-time purchase is more expensive than using the subscribe & save option. |
| Subscription option available at a reduced price. | |
| Free shipping in the US + a no-questions-asked return policy. |
Our Take On the Taste
When mixed according to the package directions (1 packet in 16-32 ounces of water), we found LMNT to be jarringly salty. That’s not surprising — a single packet contains 1,000 mg of sodium.
To address the extra-salty taste, we use ½ half packet in 32-40 ounces of water. We found this amount felt appropriate for us and fixed the overwhelming salt flavor. We all include some processed and minimally-processed foods that contain sodium, so we generally don’t need the same level of electrolytes a hardcore athlete might.
Of course, if you like it salty, you sweat heavily like Jess does, consume a low-carb, keto diet, or Paleo diet, are breastfeeding, or perform workouts in hot, humid weather, a full packet may be what you need.
Some Positive Changes
Since adding LMNT to our water on a regular basis, we’ve noticed a few changes:
Jess reported fewer headaches and more alertness, especially after drinking LMNT in the morning.
- How she uses LMNT: She’s a heavy sweater who enjoys hiking and biking, so Jess adds a full packet to her 36-ounce water bottle on days she sweats more or when the weather is hot.
- She prefers LMNT over other electrolyte powders or tablets such as Liquid IV or Nuun because it mixes easily with water and is sugar-free unlike typical sports drinks. She loves to mix 2 packets of LMNT Citrus Salt or Grapefruit Salt with 64 ounces of water in a half gallon jar with cucumber slices and fresh mint which she stores in the fridge so it’s always ready to go.
- Favorite Flavors: Citrus Salt and Grapefruit Salt.
Stacie loves the addition of LMNT to her diet while breastfeeding to combat constantly feeling thirsty and dehydrated.
- How she uses LMNT: Stacie includes more LMNT in her daily routine than the rest of us because she’s breastfeeding, adding a full packet to 64 ounces of water which she sips on throughout the day.
- Favorite Flavors: Raspberry Salt and Watermelon Salt
Jessie doesn’t feel constantly dehydrated anymore after using LMNT.
- Before finding LMNT, she’d been drinking bottle after bottle of water without feeling truly hydrated.
- How she uses LMNT: 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 on the weekends with Mango Chili Salt, fresh lime juice, and sparkling water.
- Favorite Flavors: Mango Chili and Citrus Salt
What Is LMNT?
LMNT is a popular gluten-free drink mix that’s easy to add into your water for a boost to hydration and electrolyte intake.
Many of these electrolyte products have come onto the scene in the past few years. But LMNT isn’t like those sickly sweet, sugar-loaded, and artificially-colored drinks.
Each packet contains:
- 1000 milligrams of sodium
- 200 milligrams (mg) of potassium
- 60 mg of magnesium
Packets are designed to be mixed with 16 to 32 ounces of water (or more, depending on your preference). It’s sugar-free and sweetened with stevia leaf powder.
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.
It’s best consumed before or after intense exercise or exercise in hot environments. We recommend preloading your hydration by consuming LMNT before exercise. It’s easier to stay ahead of dehydration than to fix it once it happens.
The ingredient list for the 9 flavors of LMNT vary slightly, but here’s the general rundown of what’s inside:
- Sodium (Sodium chloride)
- Citric Acid (Watermelon contains Malic acid)
- Magnesium Malate
- Potassium Chloride
- Natural Flavors
- Stevia Leaf Extract
You can find a full list of ingredients for each flavor here.
How It Works
LMNT contains 3 key electrolytes that support an astounding number of processes in the body.
Electrolytes are minerals that your body needs, along with water, to function correctly. The primary electrolytes are sodium, calcium, potassium, magnesium, and chloride.
LMNT contains:
- Sodium, which helps maintain a balance of body fluids and keeps muscles and nerves running smoothly.
- Potassium, which helps maintain normal fluid levels in the cells, helps muscles contract, and supports normal blood pressure.
- Magnesium, which helps regulate muscle contractions, nerve function, heart function, and blood sugar levels.
Sodium is added to electrolyte mixes to help the body retain water. It’s especially important for highly active individuals during exercise or in hot environments.
Increased intake of sodium may also be beneficial for those following a whole foods-based diet, keto diet, Paleo diet, intermittent fasting, or a low-carb diet.
LMNT suggests mixing one packet with 16-32 ounces of water, using less water if you like it salty and more if you prefer a less salty experience. We found that ½ packet mixed with 32 ounces of water was the right balance of flavor for everyday use. Experiment with more or less water to see what you like best.
You can also add it sparkling water, coffee, tea, or smoothies. Jess likes to add a packet to 32 ounces of fruit juice to make popsicles for after those hot summer adventures.
Get a free LMNT sample Pack
Now you can try all of the flavors for free. When you place an order of any amount through this link you’ll get a FREE sample pack. This offer good for new and returning customers. No coupon code needed.
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 in a warm, humid climate
- You sweat a lot
- You feel as if you’re constantly drinking water and making trips to the bathroom, but still feel dehydrated
Sodium and potassium are the most important minerals when it comes to hydration.
Sodium helps the body retain water so that less is lost through sweat and urine during and after exercise, in hot weather, and from the demands of daily living. Sodium regulates the fluid outside of the cells, whereas its partner, potassium, helps regulate fluid balance within cells.
An electrolyte mix like LMNT can help support optimal hydration by replenishing electrolytes lost through sweat.
LMNT Flavors
- Raw Unflavored: Contains no added sweeteners and is Whole30-compatible. Can be enjoyed plain or added to other beverages.
- Citrus Salt: A team favorite! We love the salty-sweet-and-slightly-sour flavor.
- 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 us of summer all year round. Try it mixed with lime sparkling water for a refreshing drink.
- Mango Chili: This flavor makes a fantastic spicy margarita or mocktail.
- Grapefruit Salt: This flavor has become somewhat of a cult favorite among LMNT users. So much so that they 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 meant to be mixed into a warm beverage. We like to mix it 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.
- Seasonal Chocolate Medley: Then the weather turns cold, the seasonal chocolate medley makes an appearance with flavors like Chocolate Mint, Chocolate Raspberry, and Chocolate Chai.
Cost
There are a lot of ways to buy and bundle. Here’s a breakdown of the cost to make it easier to decide which option is best for you:
| Product | One-Time Purchase | Subscribe & Save |
| Variety Pack (12 sticks) | $20 ($1.67/ea) | $18 ($1.50/ea) |
| Single Box (30 sticks) | $45 ($1.50/ea) | $39 ($1.30/ea) |
| Insider Bundle (4 boxes, 120 sticks) | $135 ($1.13/ea) | $117 ($0.98/ea) |
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.
Get a free LMNT Sample Pack with any drink mix order you place through this link. Valid for new and returning customers. Use the link every time you order drink mix to get 8 free sticks.
The Fine Print: Who Should Use LMNT
People most likely to benefit from LMNT include:
- Athletes
- Highly active people
- Those living in hot, humid climates
- Breastfeeding mommas
By design, LMNT contains a lot of sodium, which 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
- Aren’t physically active
- Eat a diet 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, and it does so 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.
Like many factors in how nutrition impacts disease, 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.
During the INTERSALT Study published in 1988, researchers found no correlation between high sodium intake and high blood pressure in 10,000 people in 48 populations across the globe.
The Framingham Offspring Study (2017) showed that participants without diagnosed hypertension (high blood pressure) had higher blood pressure when consuming less than 2,500 mg of sodium as compared to those with higher sodium intakes.
In layperson’s terms: For some people, more sodium seems to be beneficial (particularly when it comes from higher-quality sources). Be sure to consult with your primary care physician or dietitian to be sure you’re doing the right thing for your individual circumstance.
If you know you are sodium sensitive and/or have been diagnosed with high blood pressure, speak to your doctor before starting any electrolyte regime.
Individuals who are inactive and consuming a diet high in processed foods also may not have a need for additional sodium. Take a look at your diet and activity level to assess for yourself whether you would benefit from the extra sodium in LMNT.
Other Electrolyte Drink 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: Powdered drink mix designed for endurance-type activities and athletes. 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 in each 22 gram serving. This is definitely in the category of ‘sports drinks’ because of the added carbohydrates.
- Nuun: Tablet designed to be dropped into 16 ounces of water to dissolve. Slightly effervescent and provides 300 mg sodium (sodium bicarbonate), 150 mg potassium, 25 mg magnesium, 4 grams carbohydrates, and 1 gram sugar.
- Liquid IV: Powdered drink mix designed for everyday use; can be used as a sports drink thanks to the added carbohydrates. Contains 500 mg sodium (sodium citrate), 370 mg potassium, 11 grams carbohydrates (11 grams added sugars from cane sugar and dextrose).
If you’re looking for sugar-free electrolyte mix, LMNT is a great choice. It even comes in an unflavored raw flavor free of any and all sweeteners.
Frequently Asked Questions
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 might be 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.
An electrolyte-rich drink mix like LMNT is great for supporting optimal hydration. Many report an increase in energy when consumed in the morning before a workout, fewer headaches related to dehydration, and improved mental focus.
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.
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.
LMNT contains zero added sugar and no artificial colors (unlike Gatorade). LMNT is also higher in sodium, potassium, and magnesium than Gatorade.
LMNT doesn’t contain carbohydrates and added sugars from cane sugar and dextrose like LiquidIV does. LMNT is also lower in sodium than LiquidIV. LiquidIV contains no magnesium, while each LMNT flavor does.
No, you can get a free sample pack every time you order using this link. That’s 12 free packets with every order.
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
This is all very interesting information. I follow a low-carb diet and exercise regularly, and do find I lose energy mid-afternoon so I purchased LMNT to see if I can improve on my energy levels with hydration. I’m wondering, how does this intake of sodium not cause bloat and swelling?Such as if you go to a Mexican restaurant and eat chips, the next day maybe your rings are tighter. Is it because of the water intake at the same time? Thanks.
Hi Alicia, that is a really great question, and we think this article does a great job of explaining salt and water retention: https://science.drinklmnt.com/electrolytes/does-sodium-make-you-bloated/
I’m wondering where the 2 grams of carbs come from, and if they have a glycemic effect. For those of us trying to stay under 30 grams per day.
That’s a great question, Micheal. We submitted this question to the LMNT team and this is their response:
All of the “carbs” from our products come from citric acid. Citric acid is an atypical carbohydrate. As noted, it has non-2:1 hydrogen:oxygen atom ratio (of 8:7) but that ratio is not a requirement in the definition of “carbohydrate”; it’s just the usual ratio. However, you need not worry about citric acid as a carb for a couple of reasons:
* You aren’t going to be consuming much of it. A quarter cup of natural-strength lemon juice contains only 4g of it.
Citric acid has a lower energy content AND is very poorly absorbed relative to “regular” carbohydrates.
*Regular carbohydrates generally yield 4 Cals per gram when burned in a bomb calorimeter, and yield only slightly less when consumed. However, citric acid yields only 2.5 Cals per gram when burned. So you can see that a gram of citric acid yields only ~60% of the energy of a gram of regular carbohydrates.
But what’s more, it is very poorly absorbed. One study showed that most of it just got urinated out. And even better, that which does get absorbed ends up getting converted to an SFA (short-chain fatty acid) in the liver, and burned as fat – not as glucose.
We are looking to adding LMNT to our Rehab Trailer at the Hanover Fire Department for when the Firefighters come out of the building or fighting a large wildland fire. Is this a good practice? Firefighters will typically go through two SCBA bottles of air and then enter our rehab area to cool down and rest for one evolution. Can introducing LMNT during a fire event be good or bad?
We think this is a great idea. As you know, the sweat rate while fighting fires (or doing any intensive activity in high temperatures) is extremely high. Repleting sodium, potassium and magnesium with a drink mix such as LMNT can help speed recovery times and lessen the chances of muscle cramping. Pre-loading with electrolytes, when possible, is also recommended.
I race dirt bikes in the desert. After around 70 miles I’m depleted and cramp really hard. Will LMNT help/cure me of this issue. Should I drink some every day, say 1/2 pack and then the week of my race double up to a full pack? I work out 4-5 days a week 3-4 months ahead of my race.
Let me know what you think please.
We think LMNT sounds like a great fit for you. If you’re working out 4-5 days a week and it’s hot, you could either use ½ or a full pack depending on how much you sweat. As for race day, pre-hydrating with a full packet of LMNT before your race (either the night before or morning of the race) and using a hydration supplement with both electrolytes AND carbohydrates may be very helpful. You can either use something like Skratch Labs (my personal favorite when I want ‘lytes + carbs) or add 4 ounces of orange juice to your water + ½ packet of LMNT with water.
I’m not (currently) very active, eat mostly clean (low-fodmap, anti-inflamatory) and have low-side of normal blood pressure. I don’t seem to absorb some nutrients well and get dehydrated inspite of drinking lots of water. It was suggested LMNT could help. What mix to water ratio would be recommended for dehydrated but less active folks? I also try to avoid sweeteners of any kind except some fruits. Could the unsweetened LMNT be mixed with other beverages, unseeetened decaf iced tea or unsweetened real juice?
Hi Joanne, we suggest you start with 1/2 packet of LMNT mixed into 30-40 ounces of of liquid, and yes, you can mix LMNT into water or unsweetened juice or unsweetened tea, like you suggested – we think those are great ideas.