LMNT Electrolyte Drink Mix Review: The Ultimate Hydration Boost or Just Hype?

As a dietitian and active woman in my early 50s, I've been using LMNT (pronounced 'element') electrolyte drink mix for almost three years. Along with my dietitian-nutritionist teammates Stacie and Jessie at The Real Food Dietitians, I've found it to be a great way to meet my electrolyte needs and stay optimally hydrated without added sugar, caffeine, or artificial ingredients. In this review, I’ll share my experiences, insights, and address common questions about LMNT.

What is LMNT?

LMNT is a popular gluten-free and caffeine-free drink powder available in individual stick packs and ready-to-drink cans. Unlike many sugary and artificially flavored electrolyte drinks, LMNT focuses on providing the primary electrolytes lost through sweat: sodium, potassium, and magnesium. The stick packets also contain maltodextrin derived from GMO-free corn, which acts as a flavor carrier.

Why Electrolytes Matter

Electrolytes are essential minerals that your body needs, along with water, to function correctly. Sodium, in particular, helps the body and muscles retain water, making it a crucial component of electrolyte mixes.

My Experience with LMNT

Each LMNT packet is designed to be dissolved in 16 to 32 ounces of water, depending on your taste preference. I personally find that ½ packet mixed with 32 ounces of water strikes the right balance of flavor for everyday use. 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 - a refreshing treat after a sweaty mountain bike ride.

Pros and Cons of LMNT

Here’s a quick overview of the pros and cons I’ve experienced with LMNT:

Read also: Comprehensive LMNT Review

Pros:

Sugar-free, with no artificial sweeteners or colors, and no fillers.
Includes a balanced mix of sodium, potassium, and magnesium.
Sweetened with water-extracted stevia leaf.
Offers a no-questions-asked return policy.

Cons:

The taste can be very salty for some. I recommend starting with ½ packet in 32-40 ounces of water.
May not be appropriate for salt-sensitive individuals with high blood pressure.

LMNT Flavors

LMNT offers a wide variety of flavors to suit different preferences. Here are some of my favorites:

Raw Unflavored: This option has no added sweeteners and is Whole30-compatible.
Citrus Salt: A team favorite!
Watermelon Salt: Another team favorite, reminiscent of summer.
Grapefruit Salt: A flavor with a dedicated following among LMNT users.
Chocolate Salt and Chocolate Caramel Salt: Perfect for mixing into warm beverages during the colder months. I like to mix these flavors with hot water and a splash of cream or half and half for a salty hot cocoa.
Seasonal Chocolate Medley: A limited-edition release for the cold weather season, including Chocolate Mint, Chocolate Raspberry, and Chocolate Chai.
Lemonade Salt: Released for summer 2025, this flavor tastes like a refreshing, mildly salty lemonade.

LMNT Sparkling

LMNT also offers ready-to-drink beverages in tall 16-ounce cans. These carbonated drinks contain the same amount of electrolytes as a packet of LMNT and are incredibly refreshing on hot and sweaty days. I often share them with friends after mountain bike sessions, while Jessie brings them to her husband’s fire department, and Stacie enjoys them after gardening or workouts.

Beyond Water: Creative Ways to Use LMNT

Don’t limit yourself to just mixing LMNT with water. You can add it to sparkling water, coffee, tea, or smoothies. In the summer, try freezing it with fruit juice to make popsicles. I also use LMNT to create salty mocktails, like LMNT Paloma and Raspberry Salt Mocktail.

Real-Life Benefits: Experiences from The Real Food Dietitians

Before adding a review post to our site, we test the product for a minimum of 3 months in our own homes. 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.

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.
Jessie: Doesn’t feel constantly dehydrated anymore after using LMNT and doesn’t get post-workout headaches. Before we started testing LMNT, Jessie had been drinking bottle after bottle of water without feeling truly hydrated and still getting some nasty 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 school drop-offs and pick-ups.
Myself: 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.

LMNT vs. Other Electrolyte Drinks

The electrolyte drink mix landscape is constantly expanding. Here’s a comparison of LMNT to some other popular options:

Skratch Labs: These powdered drink mixes are designed for endurance 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. Skratch Labs falls into the ‘sports drink’ category due to 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 and can be used as a sports drink because of the added carbohydrates. It 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.

Unlike these other options, LMNT isn’t a sports drink in the typical sense because it doesn’t 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.

Is 1,000mg of Sodium Too Much?

LMNT contains a high amount of sodium by design. While this can be beneficial for highly active individuals who lose electrolytes through sweat, it may not be suitable for everyone. The connection between sodium and heart health is nuanced, and some people may benefit from more sodium. However, those 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.

Frequently Asked Questions about LMNT

Here are some common questions I receive about LMNT:

Is LMNT safe for children? Due to the high amounts of sodium, I cannot recommend this for children. I suggest talking to your pediatrician or a sports dietitian to help you decide the proper dose for your child.
How much do LMNT packets cost? 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, I suggest trying 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.
What is the difference between LMNT and Gatorade? 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.
Is LMNT only for people on a low-carb or keto diet? No, LMNT can be an electrolyte beverage choice for most healthy adults no matter what diet they are eating.
Can I drink LMNT every day? 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, I think 2 packets is probably overkill. I 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.
Is the free sample pack only available with first-time orders? No, you can get a free sample pack every time you order using this link. That’s 8 free packets of the four most popular flavors with every order.
Does LMNT have side effects? 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.

Shipping Information

Standard shipping in the US is free. Standard shipping to Canada is free for orders over $100 USD. For orders under $100 USD, the shipping rate will vary depending on the destination and shipping speed selected. Duties and taxes will be calculated in your cart. LMNT ships its drink mix to the US and Canada. LMNT Sparkling is only available in the contiguous US. They are currently testing a few select distribution partners in Australia and the United Kingdom. Standard domestic shipping is usually 3-5 business days unless otherwise indicated at checkout (typically extended during peak holiday seasons). Standard international shipping to Canada is usually 8-15 business days.

Who is LMNT for?

LMNT is formulated so anyone can meet their electrolyte needs without adding unhealthy ingredients to their diet. Determining how many stick packs or cans to consume daily is quite dependent on the individual. The latest science indicates consuming 4-6 grams of sodium, 3.5-5 grams of potassium, and 400-600 milligrams of magnesium per day leads to optimal health outcomes. These electrolytes are best consumed from whole foods, but LMNT is designed to help fill in any dietary gaps. Many folks find 1-2 stick packs or cans per day to be optimal, often depending on their activity level. Others use more.

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