Liquid I.V. vs. LMNT vs. DripDrop: which is right for you?

Walk into any grocery store, gym or group chat right now and you’ll find electrolyte packets. Bright sticks of Liquid I.V. in the checkout aisle. Salty LMNT packets in a friend’s gym bag. DripDrop in the first-aid kit. Everyone seems to swear by a different one.

But they aren’t interchangeable. Each one is built on a different idea of what “hydration” should look like, with very different amounts of sodium and sugar. The right pick depends on what you’re doing, how much you sweat and your health, and for a lot of everyday moments, the honest answer is a glass of water.

We’re not sponsored by any of these brands, and we don’t earn anything from the links in this post. We just want you to know what you’re drinking.

The quick answer

• 🍋
  Liquid I.V.The easy, everyday middle

  Moderate sodium, some sugar and added vitamins. Tasty, widely available and a good fit for hot days, travel and moderate workouts.

• 🧂
  LMNTThe salty, sugar-free one

  Very high sodium, zero sugar. Best for heavy, salty sweaters, long sweaty sessions or low-carb eaters. Too much salt for many people day to day.

• 🩺
  DripDropThe rehydration one

  Built on medical oral rehydration science, with a lighter sugar load per serving. A smart pick for stomach bugs, heat and recovering from dehydration.

• 💧
  WaterThe underrated winner

  For most daily life and workouts under an hour, plain water and regular meals cover what you need.

What electrolytes actually do

Electrolytes are minerals that carry an electrical charge when they dissolve in your body’s fluids. The big ones are sodium, potassium, chloride and magnesium. They help balance fluid inside and outside your cells, keep your nerves firing and help your muscles, including your heart, contract.

When you sweat, you lose water and some electrolytes, mostly sodium. How much varies a lot. A research review by sports scientist Lindsay Baker found that sweat rate and sweat sodium differ widely from person to person and even from day to day, depending on exercise intensity, heat, fitness and more. That’s why some people finish a run with white salt streaks on their shirt, and others don’t.

How rehydration drinks work

Most electrolyte drinks lean on a simple piece of biology: in the small intestine, sodium and glucose are absorbed together, and water follows. This is the science behind oral rehydration solution (ORS), which the World Health Organization and UNICEF use to treat dehydration from diarrhea around the world. The current WHO formula contains 75 mEq of sodium and 75 mmol of glucose per liter.

That’s why some brands include sugar on purpose, and why sugar-free formulas take a different approach.

First: do you even need them?

Honestly? Often not. In a 2026 Associated Press report, Cleveland Clinic dietitian Julia Zumpano said electrolytes can help with heavy sweating or exercise, but most people don’t need them every day, and definitely not in large amounts. A Vanderbilt nephrologist interviewed in the same piece noted that healthy kidneys do an excellent job of keeping electrolytes in balance, and suggested plain water is probably fine for exercise under about two hours for many people.

Electrolyte drinks are most useful when:

• You’re sweating heavily for a long time, like a long run, a hot hike or a summer soccer tournament.
• It’s very hot or humid, especially if you’re working or exercising outside.
• You’re sick with vomiting or diarrhea and losing fluids fast.
• You’re a salty sweater who gets headaches, cramps or feels wiped out after sweaty workouts.
• You’re traveling on long flights or in hot climates and struggling to drink enough.

They’re less useful for a 30-minute workout, a regular office day or as a replacement for drinking water. If you like the taste and it helps you drink more, there’s nothing wrong with one here and there. Just know it isn’t magic.

Side by side: what’s in each stick

Here’s how the classic version of each compares, using the nutrition labels. Note that the serving sizes are different: Liquid I.V. is designed for 16 ounces of water, and DripDrop’s original stick for 8 ounces.

Values are for the classic flavored sticks and vary slightly by flavor. Always check the label on the box you buy.

Liquid I.V.: the everyday crowd-pleaser

Liquid I.V.’s Hydration Multiplier is probably the one you’ve seen most. One stick, mixed into 16 ounces of water, has about 45 to 50 calories, roughly 500 mg of sodium, 370 mg of potassium and 11 grams of added sugar, plus vitamin C and several B vitamins.

The brand calls its approach “Cellular Transport Technology,” which is its name for the same sodium-glucose co-transport idea behind medical rehydration solutions. It markets itself as hydrating faster than water alone. That basic science is real, but keep in mind those are the company’s claims, not independent proof that you’ll feel different.

• What we like: It tastes good, it’s easy to find, and the sodium level is moderate. The sugar helps with absorption and gives a little fuel during activity.
• Watch out for: 11 grams of added sugar is about 22% of the daily value. That’s fine during a hot hike or long workout, but it adds up if you drink several a day just sitting at your desk.
• Good fit if: You want an easy, tasty option for hot days, travel, moderate workouts or a rough morning after a late night.

1. 🍋Liquid I.V.

   Liquid I.V. Hydration Multiplier

   Also comes in Sugar-Free

   Moderate sodium, some sugar and added vitamins. The sugar-free version swaps the sugar for allulose and other ingredients.

   Best for: Everyday hot days, travel and moderate workouts.

   See it on Amazon Brand store

LMNT: the salty, sugar-free one

LMNT takes a very different approach. Each stick contains 1,000 mg of sodium, 200 mg of potassium and 60 mg of magnesium, with zero sugar. That’s about 43% of the daily value for sodium in a single packet. The flavored versions are sweetened with stevia, and there’s an unflavored “Raw” version that’s just salt, magnesium and potassium.

The company built its formula for athletes, heavy sweaters and people on low-carb or keto diets, who can lose more sodium. LMNT’s own science content suggests many people lose around a gram of sodium per hour of sweaty activity, though as the research shows, that varies a lot from person to person.

• What we like: No sugar, simple ingredients and enough sodium to actually matter for long, sweaty sessions. Salty sweaters often say it helps with post-workout headaches and cramps.
• Watch out for: 1,000 mg is a lot of sodium. If you’re not sweating much, one packet can push you well past recommended daily limits. It’s also very salty, and some people find it hard to drink at first. Mixing it into more water helps.
• Good fit if: You sweat heavily, train for an hour or more in the heat, notice salt streaks on your clothes, or eat low-carb.

Without sugar, LMNT doesn’t give you any fuel. If you’re running long, you’ll still need carbohydrates from gels, chews or food. We cover that in our half marathon training guide.

1. 🧂LMNT

   LMNT Electrolyte Drink Mix

   Zero sugar, high sodium

   1,000 mg sodium, 200 mg potassium and 60 mg magnesium per stick. Flavored with stevia, or unflavored.

   Best for: Heavy sweaters, long hot workouts and low-carb eaters.

   See it on Amazon Brand store

DripDrop: the rehydration one

DripDrop was developed by Dr. Eduardo Dolhun to treat and prevent dehydration on medical relief missions where IV therapy wasn’t practical. It’s built on ORS science, with a ratio of sodium and glucose designed to speed up fluid absorption.

The original stick mixes into 8 ounces of water and has 35 calories, 330 mg of sodium, about 185 mg of potassium, around 40 mg of magnesium and 7 grams of added sugar, plus vitamin C and zinc. The company lists its solution at an osmolarity of 235 per liter, close to the WHO’s reduced osmolarity formula.

• What we like: It’s the closest of the three to a medical-style oral rehydration solution. Lower sugar per stick than Liquid I.V., and a smart thing to keep in the cabinet for stomach bugs, heat and travel.
• Watch out for: The small 8-ounce serving means two sticks in a 16-ounce bottle doubles everything, including the sugar. Some people find the taste on the sweet-salty side.
• Good fit if: You’re recovering from a stomach bug, working or exercising in serious heat, or want something to keep on hand for real dehydration.

1. 🩺DripDrop

   DripDrop Original

   Also comes in Zero Sugar

   ORS-style formula with sodium, glucose, potassium, magnesium, zinc and vitamin C. Mix one stick with 8 ounces of water.

   Best for: Illness, heat and recovering from dehydration.

   See it on Amazon Brand store

Which one is right for you?

Match the mix to the moment:

• Regular dayWater. Maybe a slice of lemon. No packet needed.
• Short workoutWater is enough for most sessions under an hour.
• Long or hot workoutLiquid I.V. for fuel plus electrolytes, or LMNT if you’re a heavy sweater and fuel separately.
• Salty sweaterLMNT, especially in summer or during long training.
• Stomach bugDripDrop or another oral rehydration solution like Pedialyte, sipped slowly.
• Hot day outsideDripDrop or Liquid I.V., plus water and shade.
• TravelLiquid I.V. or DripDrop sticks in your bag for long flights and hot destinations.
• Avoiding sugarLMNT, or the sugar-free versions of Liquid I.V. or DripDrop.

Questions to ask yourself

• How long and how hard am I sweating? More than an hour of heavy sweating is when electrolytes start to matter.
• Am I a salty sweater? White streaks on your clothes, stinging eyes or a gritty feel on your skin are clues.
• Do I need fuel, too? If you’re running or cycling long, sugar in your drink is a feature, not a flaw.
• Am I watching my sodium? If you have high blood pressure or another condition, talk to your doctor first.
• Do I actually like the taste? The best hydration is the one you’ll drink.

How to use electrolyte mixes well

If you do reach for a packet, a few simple habits help you get the benefits without the downsides.

1. Mix it as directed. The ratio of salt, sugar and water matters for absorption. Making it extra strong by using less water can upset your stomach.
2. Match the stick to the sweat. Save the high-sodium options for long, hot, sweaty sessions. For a moderate workout, a lighter mix or plain water is usually plenty.
3. Watch the daily total. Two or three sticks a day adds up fast in both sodium and sugar. Count them like you’d count any other drink.
4. Practice before race day. If you’re training for an event, try your drink on long training days so you know how your stomach handles it.
5. Drink it, don’t chug it. Sipping over 30 to 60 minutes is gentler on your stomach than downing it all at once.
6. Keep plain water around, too. Electrolyte drinks are a supplement to water, not a replacement for it.

Real-life moments when a packet helps

• 🌞
  SummerYard work and outdoor chores

  Hours of sweating in the sun, mowing, gardening or coaching a soccer game, count just as much as a workout.

• ✈️
  TravelLong flights and hot trips

  Dry cabin air and busy travel days make it easy to fall behind on fluids.

• 🤒
  IllnessStomach bugs

  Vomiting and diarrhea pull out fluid and electrolytes fast. An oral rehydration solution is the go-to.

• 🏃‍♀️
  TrainingLong runs and rides

  Sessions over 60 to 90 minutes, especially in heat, are where electrolytes and carbs earn their place.

How to read an electrolyte label

New brands launch all the time, so it helps to know what to look for on any box, not just these three:

• Sodium per serving. This is the main electrolyte you lose in sweat. Compare it to the amount of water you’re supposed to mix it with.
• Sugar per serving. Some sugar helps absorption and fuels long workouts. More than you need just adds sugar to your day.
• Serving size. An 8-ounce serving and a 16-ounce serving aren’t directly comparable. Do the math before you compare brands.
• Extras. Added vitamins, caffeine or herbal ingredients aren’t needed for hydration, and caffeine in particular is worth noticing if you’re sensitive.
• Marketing claims. Phrases like “hydrates faster” or “equals three bottles of water” come from the company. Look for the actual numbers on the nutrition panel.
• Third-party testing. If you’re a competitive athlete subject to drug testing, look for products certified by independent programs, since supplements aren’t approved by the FDA before they’re sold.

The sodium question

Here’s the part influencers rarely mention. Most of us already get plenty of sodium. The average American eats about 3,400 mg a day. The American Heart Association recommends no more than 2,300 mg a day, and moving toward an ideal limit of 1,500 mg for most adults.

Put that next to a single LMNT stick at 1,000 mg, or a couple of Liquid I.V. sticks at about 500 mg each. If you’re sweating buckets, that sodium is replacing what you lost. If you’re sitting at your desk, it’s just extra salt.

That doesn’t mean electrolyte drinks are bad. It means context matters. Use them when you sweat, not as a default all-day drink.

Can you drink too much plain water?

Yes, especially during long events. Drinking large amounts of plain water while sweating heavily can dilute the sodium in your blood, a condition called hyponatremia. It’s rare in everyday life, but it’s one reason long-distance athletes are encouraged to drink to thirst and include some sodium during long efforts. We cover it in more detail in our half marathon guide.

Who should be careful

Talk with your doctor before using electrolyte drinks regularly if you:

• Have high blood pressure, heart disease or heart failure, or follow a low-sodium diet.
• Have kidney disease, which can affect how your body handles sodium, potassium and magnesium.
• Take medications that affect potassium or fluid, like certain blood pressure medicines or diuretics.
• Have diabetes and want to factor in the sugar in Liquid I.V. or DripDrop.
• Are pregnant or breastfeeding. Labels for these products advise checking with your healthcare provider.
• Are giving them to young children. Ask your pediatrician first, especially for high-sodium mixes.

Cheaper options that work

Electrolyte sticks can cost a dollar or two each, which adds up fast. Some simple alternatives:

• 🍉
  FoodSalty snack plus water

  Pretzels, salted nuts or a pickle with water can replace sodium after a sweaty workout.

• 🍌
  PotassiumFruit and veggies

  Bananas, oranges, potatoes, beans, yogurt and leafy greens are great sources of potassium.

• 🥥
  ClassicSports drinks

  Lower in sodium than these mixes, but with carbs for fuel. Fine for long workouts.

• 🥤
  Real foodBroth

  A warm cup of broth is an old-school way to get fluid and sodium when you’re sick.

For a full stomach bug, a properly balanced oral rehydration solution is best. Homemade versions exist, but getting the salt and sugar ratio wrong can make things worse, so a store-bought ORS like DripDrop or Pedialyte is the safer bet.

Myths

1. Myth #1
   What you’ve heard

   “Everyone should drink electrolytes every day.”

   The truth

   Most healthy people get enough from food and water. Electrolytes help most with heavy sweating, heat and illness.

2. Myth #2
   What you’ve heard

   “Sugar in an electrolyte drink is always bad.”

   The truth

   A little glucose helps your gut absorb sodium and water. It’s the basis of medical rehydration solutions, and it fuels long workouts.

3. Myth #3
   What you’ve heard

   “More sodium means better hydration.”

   The truth

   The right amount depends on how much you sweat. Too much sodium when you aren’t sweating just adds to your daily total.

4. Myth #4
   What you’ve heard

   “One stick equals three bottles of water.”

   The truth

   You still need to drink the water. A packet can help your body hold onto fluid, but it doesn’t replace fluid itself.

5. Myth #5
   What you’ve heard

   “You can’t drink too much water.”

   The truth

   During long, sweaty events, too much plain water can dilute your blood sodium. Drink to thirst.

Your turn

Electrolyte mixes can be genuinely useful tools. Liquid I.V. is an easy, tasty middle ground. LMNT is the salty pick for heavy sweaters. DripDrop is the closest to real rehydration medicine. And plain water is still the everyday hero.

Choose based on what you’re actually doing, not what’s trending. And if you want help building habits that make you feel good, from hydration to movement to food that fuels you, that’s what our coaches and circles are here for.

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• Electrolytes
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