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When it comes to staying hydrated during a workout or race, many athletes opt for sport drinks, and for good reason – these optimized blends contain calories, carbohydrates, and electrolytes in an easily-digested liquid. But these drinks also contain a lot of sugar, and though that’s exactly what your body needs during a workout, that’s not the case for the hours of your day not occupied for swim-bike-run.
But the effects of those workouts linger, especially during the summer months, during peak training periods, or even when we’re ill. The more we sweat, the more water and electrolytes we lose, and we can feel it in a lot of ways: brain fog, headache, muscle cramps, and fatigue.
Water, along with electrolytes like sodium, potassium, and magnesium, is quite easy to replenish through whole-food sources, but to fill the gaps (or to rehydrate quickly), many endurance athletes also turn to sugar-free electrolyte drinks, which deliver all of the rehydration without the added sugar. These beverages provide a tasty alternative to drinking plain water all day, which may lead to increased consumption.
To be clear, sugar-free electrolyte drinks shouldn’t automatically be touted as a “healthier” option than traditional sports drinks. They often contain artificial sweeteners, which some studies suggest can negatively impact gut health and potentially lead to other health issues (for more on this, read sports dietitian Matthew Kadey’s deep dive on sugar-free formulations). Many also list “natural flavors” in their ingredient list, which could be just about anything: LMNT, an electrolyte drink that markets itself as having “no sugar” and “no dodgy ingredients,” has recently come under fire for hiding maltodextrin, a sugar with a high glycemic index, as a “natural flavor.”
But sugar-free electrolytes aren’t going anywhere anytime soon; in fact, many popular sport drink manufacturers, including Gatorade, now offer low- and no-sugar versions of their flagship beverages to avoid penalties in countries with sugar taxes and to meet growing consumer demand for sugar-free options.
Whether you’re looking for an electrolyte complement to your high-carb fueling strategy on race day or a hydration boost at the office after a sweaty lunchtime run, sugar-free electrolyte drinks may have a place in your daily nutrition plan. Triathlete editors shook up six no-sugar electrolyte blends in search of the best – here are their picks.
The best no-sugar electrolyte drinks
LMNT Citrus Salt
| Sweetener: | Stevia |
| Calories: | 10 |
| Sodium: | 1,000mg |
| Potassium: | 200mg |
| Magnesium: | 60mg |
If you like lemon-lime Gatorade, you’ll love this formulation from LMNT. The flavor is oddly reminiscent of the neon-green drink served at the soccer games and track meets of your youth, but without the eyebrow-raising ingredients. (As mentioned above, however, LMNT is currently facing accusations of using maltodextrin as a “natural flavor,” which may negate the halo effect for some customers.)
With 1,000mg of sodium, this is a super-salty blend that takes some getting used to at first; we recommend diluting it in more water or trying only half a packet until your taste buds adjust. But after a long ride in the summer sun, the salt and citrus combo hit the spot much like a margarita at your favorite Mexican joint for post-ride burritos.
Just Ingredients Guava Mango
| Sweetener: | Stevia, monk fruit |
| Calories: | 40 |
| Sodium: | 100mg |
| Potassium: | 300mg |
| Calcium | 50mg |
| Magnesium: | 50mg |
| Chloride: | 145mg |
Instead of loading up on sodium, Just Ingredients follows a 3:1 ratio of potassium to sodium, along with multiple other electrolytes like calcium, magnesium, and chloride. All of this is derived from real-fruit sources: the first three ingredients listed on the package are guava, peach, and mango. This makes for a pleasant flavor, though the formulation is very clumpy, no matter what method is used to shake or stir the powder into water. Try blending into a smoothie for a cool, tropical treat instead.
Cure Hydration Watermelon
| Sweetener: | Stevia, monk fruit |
| Calories: | 25 |
| Sodium: | 240mg |
| Potassium: | 50mg |
Cure’s Hydrating Electrolyte Mixes follow the World Health Organization’s Oral Rehydration Solution formula recommendations for the ideal ratio of water, glucose, sodium and potassium to facilitate rapid rehydration.
Despite the presence of stevia and monk fruit as sweeteners, no chemical taste is present, and the watermelon flavor actually tastes like watermelon, not an artificial dupe of it. For best results, shake vigorously and serve ice-cold (paper umbrella optional).
Raw Nutrition Bum Hydration Fruit Punch
| Sweetener: | Sucralose |
| Calories: | 5 |
| Sodium: | 230mg |
| Magnesium: | 30mg |
| Potassium: | 175mg |
| Calcium: | 40mg |
| Zinc: | 2mg |
Led by top triathlon coach Natasha Van Der Merwe, Raw Nutrition’s endurance line has gained a steady following with athletes looking for a comprehensive approach to nutrition and fueling. They’ll find it in this formulation, which contains not only the essential electrolytes but also vitamins C, B6, B12, and taurine.
The mix dissolves well and goes down smooth – best of all, the fruit punch flavor is reminiscent of Hawaiian Punch, making it a nostalgic delight to drink both in and out of workouts.
DryWater Raspberry Lemon
| Sweetener: | Monk fruit, katamfe fruit |
| Calories: | 10 |
| Sodium: | 380mg |
| Magnesium: | 40mg |
| Potassium: | 1,000mg |
| Calcium: | 40mg |
| Zinc: | 1.5mg |
| Chloride: | 150mg |
Made with five real fruits (raspberry, coconut, lemon, lime, banana), a sprinkling of beet powder for nitrates, and a blend of unique ingredients not typically seen in electrolyte powders (bamboo silica, anyone?), DryWater claims to give athletes “complete cellular hydration.” Indeed, many of the ingredients are backed by scientific research. However, some feel a bit of a stretch – the sweetener derived from katamfe fruit extract, for example, provides natural sweetness without spiking blood sugar. However, there is limited evidence of DryWater’s claims that the ingredient “supports balanced energy levels [and] promotes better digestion.”
The flavor is strong and lingers, leaving a film on the tongue and inside the mouth. To avoid this effect, consider using only half a packet or diluting the mix with more water.
Thorne Daily Electrolytes Blood Orange
| Sweetener: | Stevia |
| Calories: | 5 |
| Sodium: | 480mg |
| Magnesium: | 40mg |
| Potassium: | 99mg |
| Calcium: | 70mg |
| Chloride: | 750mg |
As a trusted supplement manufacturer, Thorne is a go-to for many athletes looking for tested and certified products by NSF, or the National Sanitation Foundation, which conducts independent testing to ensure ingredient lists are accurate and free of ingredients banned by the World Anti-Doping Agency. That peace of mind pairs well with Thorne’s blood orange flavor – the mix hits the salty-sweet balance perfectly, with a flavor profile that never gets old. Add to your water bottle at work or while running errands to top off electrolytes throughout the day.