Not All Electrolytes Are Created Equal
How to Choose the Right One for Your Body
Intro:
Electrolytes aren’t just for athletes. They’re crucial for energy, mental clarity, muscle function, adrenal support, and even hormone balance. But with so many electrolyte powders on the market—LMNT, Redmond Re-Lyte, Promix, Instant Hydration, Seeking Health, and more—how do you know which one is right for you?
This guide breaks down the differences between brands, and how to use functional lab testing (like HTMA) and symptom patterns to personalize your electrolyte strategy.
We’re reviewing the electrolytes we carry and most commonly recommend. We don’t recommend products like Liquid I.V., Gatorade, or Powerade because they often contain high amounts of added sugar, artificial flavors, synthetic dyes, and low-quality electrolytes that can do more harm than good—especially for individuals dealing with inflammation, blood sugar imbalances, or chronic health conditions. These formulas were designed for rapid carbohydrate replenishment in high-intensity sports, not for daily hydration or functional wellness. The sugar spikes can lead to energy crashes, worsen insulin resistance, and interfere with metabolic and adrenal recovery. Additionally, many of these drinks use low doses of key minerals like magnesium or potassium while overemphasizing sodium and sugar, which throws off your natural electrolyte balance rather than restoring it. For most people seeking clean, effective hydration, there are better, more targeted options.
What Do You Actually Need?
Each person’s mineral needs differ based on stress, activity level, diet, genetics, and current symptoms. Here’s a breakdown to help guide your choice:
How Labs Help Personalize Electrolyte Needs
1. Hair Tissue Mineral Analysis (HTMA):
High sodium + low potassium: Stress-driven imbalance → choose potassium-heavy formulas (Promix, Instant Hydration, Seeking Health)
Low sodium + potassium: Advanced adrenal burnout → consider sodium + potassium support (Re-Lyte or LMNT + potassium)
Low magnesium: Common in stress, sleep issues → use high-magnesium options (Promix, Instant Hydration, Seeking Health)
High calcium/magnesium: May indicate thyroid sluggishness or low stomach acid → check absorption before adding more
2. Serum Electrolytes (BMP/CMP):
Good for catching extremes but often miss subtle deficiencies.
3. RBC Magnesium or OAT (Organic Acids Test):
Better insight into cellular-level magnesium needs and mitochondrial function.
4. DUTCH or Saliva Cortisol:
Chronic stress increases salt loss. If cortisol is high or dysregulated, you may need more sodium and potassium.
Clinical Pearls
If you feel worse after electrolytes, it's likely due to an imbalance (e.g., too much sodium and not enough potassium) or poor kidney/adrenal handling.
Thirst with clear urine? You may be under-mineralized, not under-hydrated.
Frequent peeing or salt cravings? Sodium loss may be the culprit—add Re-Lyte or LMNT.
Stress depletes magnesium and potassium first. Don't forget these underdogs.
Summary: How to Choose
Get an HTMA or relevant labs to identify imbalances.
Match symptoms and lifestyle to the table above.
Start low and adjust. Electrolytes aren’t a one-time fix—they shift with seasons, stress, and health status.
Reassess monthly. Your mineral needs may change as your body heals or your activity level changes.
For those of you looking to make electrolyte drinks at home, there are a TON of recipes out there based on your specific needs. These are some of our favorites.
1. Classic Adrenal Support Electrolyte
This formula supports energy and adrenal function, especially during times of stress, burnout, or fatigue.
Ingredients:
1–2 cups filtered water or coconut water (for natural potassium)
⅛–¼ tsp sea salt or Celtic salt (sodium + trace minerals)
¼ tsp cream of tartar (potassium source)
½ tsp raw honey (optional—for glucose support)
Juice of ½ lemon or lime (vitamin C + flavor)
Instructions:
Mix all ingredients in a glass or bottle and stir well. Sip throughout the morning or after a workout.
Why it works:
Balances sodium and potassium, gently supports adrenal glands, and provides mild glucose for energy without a blood sugar spike.
2. Post-Workout Muscle Recovery Electrolyte
Ideal after intense workouts or sauna sessions to replenish lost minerals and support muscle relaxation.
Ingredients:
2 cups coconut water
¼ tsp sea salt
200–400 mg powdered magnesium glycinate or citrate (or contents of a capsule)
½ cup orange juice (for potassium + flavor)
Dash of calcium carbonate powder (optional, for muscle cramping)
Instructions:
Blend or shake all ingredients until fully dissolved. Chill and enjoy post-exercise or post-sauna.
Why it works:
Coconut water + OJ offer natural potassium, magnesium calms the nervous system and muscles, and sodium replaces what’s lost in sweat.
3. Low-Histamine Hydration Electrolyte
Gentle option for people with histamine sensitivity, MCAS, or migraines.
Ingredients:
1–2 cups filtered or spring water
⅛ tsp sea salt
¼ tsp potassium bicarbonate or cream of tartar
¼ tsp magnesium glycinate powder (optional)
Small splash of fresh pear juice or aloe vera juice (histamine-friendly flavor)
Instructions:
Mix in a glass or bottle, stir until dissolved, and sip slowly. Avoid letting it sit too long if using fresh juice.
Why it works:
Mineral balance without triggering high-histamine ingredients like citrus, berries, or vinegar. Aloe soothes the gut; pear adds sweetness without risk.
Want to Personalize Your Hydration Protocol?
We offer mineral testing, adrenal labs, and customized protocols to help you feel your best—whether you’re dealing with burnout, training for an event, or just trying to keep up with life.
Book a consultation or reach out for an HTMA test kit and we’ll help you choose the formula that works for your body—not just the influencers.