LMNT Electrolytes Review 2024
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Proper hydration is one of the most important components of a healthy diet. Studies show hydrated people develop fewer chronic conditions and live longer. But it can be a challenge to get the 15.5 or 11.5 cups of fluid a day recommended for men and women, respectively.
That’s where electrolyte powders like LMNT come in. They aren’t just a tasty alternative to water—they also help the body stay hydrated longer. LMNT contains essential minerals, like sodium, potassium and magnesium. The body needs these nutrients to rehydrate itself, particularly after sweating from hot weather or strenuous exercise.
To determine whether LMNT is an effective hydrator, we put it to the test, sampling eight of the nine flavors. Below, you’ll find what we think of LMNT, detailed information on its ingredients and commentary from a dietitian who evaluated the product.
This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.
LMNT At a Glance
- Made with essential minerals sodium, potassium and magnesium
- Between five and 10 calories per serving, depending on flavor
- Between one and two grams of carbs per serving, depending on flavor
- First ingredient is salt—each of the nine flavors tastes salty
- Vegan, gluten-free and paleo/keto-friendly
What Are The Benefits of Drinking LMNT?
- Sodium, potassium and magnesium need to be replenished after sweating
- No sugar and low in carbs
- Suitable for a range of restrictive diets
- Made with simple ingredients
LMNT Cons
- Salty taste won’t appeal to everyone
- Sodium content may be too high for those with high blood pressure or heart conditions
LMNT Claims
LMNT’s mission is to “restore health through hydration,” according to the brand’s website. It uses more salt than most electrolyte powders. The brand claims that “A growing body of research reveals that optimal health outcomes occur at sodium levels 2-3x government recommendations.” The government recommendation for salt intake is less than 2.6 grams per day, while LMNT cites a “science-backed” recommendation of between four and six grams daily. “We let the latest scientific literature make the decisions. Yes, that means lots of salt. And no sugar or dodgy ingredients,” per the brand’s website.
Our Experience Testing LMNT
Taylor Rojek, an SI Showcase editor, tested eight of the nine LMNT flavors. Take a look at her thoughts on LMNT:
“LMNT’s first ingredient is straight-up salt—and if you didn’t know that by reading the label, it becomes clear as soon as you take a sip. This stuff is pretty heavy on the saltiness, which for me is a big positive on hot, sweaty days, but can be a little much when it’s cooler.
The brand recommends that you mix each of its 0.21-ounce pouches of electrolyte powder with 16 to 32 ounces of water, depending on taste and rehydration needs. When mixed with 16 ounces, they’re quite strong—I had a little trouble getting them to dissolve completely. I preferred to dilute them more for a lighter taste.
The brand makes a variety of flavors, with some really unique options: citrus salt, raspberry salt, grapefruit salt (we didn’t test this flavor), orange salt, watermelon salt, chocolate salt, lemon habanero, mango chili and an unflavored version.
My favorite was probably the brand’s original, Citrus Salt. It was sweet without being overpowering and had a pleasant, classic lemon-lime flavor. It reminded me of Liquid IV. I also liked the Watermelon Salt and Orange Salt flavors—they tasted authentic to me and were something I’d enjoy drinking even if I wasn’t super thirsty.
My least favorites were the Mango Chili (which I thought smelled more like mango chili than it actually tasted like—I mostly tasted the salt) and Raspberry Salt (surprisingly tart, since raspberry isn’t a particularly sour fruit). But they were still palatable and something I’d drink to replenish my electrolytes, I just wouldn’t reach for them first.
I also appreciated the weirder flavors, even if they’re not necessarily something I’d take with me on a long run. Lemon Habanero was pleasantly sour, salty and spicy, while Chocolate Salt was truthfully just as weird as it sounds—like you added chocolate syrup and salt to your water bottle (Another tester suggested that it might be nice as a hot beverage to keep in your thermos on a ski day; more research on this to come in the next few months.)
On a personal note, I was especially excited to see that LMNT has an unflavored version. During long workouts, I don’t like flavored drinks, especially those that are sweetened with stevia. The taste just feels overwhelming to me, and the sweetener messes with my gut during multi-hour bike rides or runs. So I love that I can get all the electrolyte benefits without any of the stuff that makes me feel icky. However, it’s worth noting that without a sweeter flavor to disguise it, the salt comes on strong—there’s no way I’d be able to drink it at full strength, and would need to dilute it.”
Related Post: Best Electrolyte Drinks
Quality of Ingredients
LMNT
Sodium Chloride
Each packet of LMNT contains 1000 mg of sodium chloride, which is 43 percent of your Daily Value. With nearly half the amount of sodium the average adult needs per day, you’ll need to watch your dietary salt levels while taking LMNT. But make sure you’re not cutting out too much, particularly if you’re sweating a lot during the day; sodium and chloride are the two most prevalent minerals in sweat. “So as much as we need to ensure that we don't overdo it on sodium, too little or failing to replenish stores can lead to serious consequences,” says Samantha Coogan, M.S., R.D.N., a program director in nutrition and dietetics at the University of Nevada, Las Vegas.
Magnesium Malate
Magnesium malate has been shown to be a highly bioavailable form of magnesium. LMNT contains 60 mg of it per serving, which is 15 percent of your Daily Value for magnesium. Magnesium is also excreted through sweat, so you’ll want to make sure you’re replenishing it after a strenuous workout or long day in the heat. The body needs magnesium for proper muscle and nerve function, and too low levels of magnesium have been linked to weakness and fatigue.
Related Post: Best Magnesium Supplements
Potassium Chloride
Potassium is an essential mineral that helps cells retain the right amount of fluid, and potassium chloride is a form of the mineral often used to treat deficiencies. Potassium deficiencies have been linked to fatigue, muscle cramps and abnormal heartbeat. LMNT contains 200 mg of potassium per serving, which is four percent of your Daily Value. According to Coogan, “Adequate potassium and calcium can help eliminate muscle cramping.” To get the rest of your daily intake of potassium, turn to avocados, bananas or spinach, which is also high in calcium.
Other ingredients
The raw unflavored LMNT packet doesn’t contain any ingredients other than the ones listed above. All other flavors of LMNT contain the sweetener stevia leaf extract, natural flavors and either citric acid or malic acid, depending on flavor.
Stevia comes from a South American plant and is widely regarded as a safe sweetener. However, some studies show that it can cause gastrointestinal issues for some people.
Depending on flavor, citric acid or malic acid is used as a preservative and flavor enhancer. Both are considered safe additives. Most LMNT packets also contain natural flavors, which while safe, are allowed by the Food and Drug Administration (FDA) to contain fillers and preservatives.
LMNT Flavors
LMNT comes in nine flavors: citrus salt, grapefruit salt, raspberry salt, watermelon salt, orange salt, chocolate salt, mango chili and raw unflavored. Hydration packets tend to come in at least a few different flavor options, but LMNT does have more choices than average. Each flavor has salt in the name, so you should be prepared for an overall salty taste. LMNT definitely tastes saltier than most hydration packets.
LMNT Cost
A one-time purchase of 30 LMNT packets costs $45, or $1.50 per serving. With a subscription, you can save $6—a 30-pack costs $39 ($1.30 per serving). LMNT costs about the same as similar hydration packets like Liquid IV and PRIME Hydration+ Sticks. Similar products from lesser known brands are available on sites like Amazon for closer to $1 per serving. But LMNT has a higher sodium content than almost any other hydration product, so if that’s what you’re looking for, it’s worth the price.
Related Post: PRIME Drink Review
Who Should Use LMNT
LMNT is ideal for people who exercise a lot or spend a lot of time outside in hot weather. Coogan also recommends LMNT for “those prone to excessive sweating (regardless of temperature) and those who lose large amounts of sodium in their sweat (you'll actually see a white film on the skin or dark clothing as an indication).”
LMNT is a good choice for vegans and gluten-free folks. It’s also great for those on low carb diets, as it has no sugar and just a gram or two of carbs per serving, depending on flavor. LMNT will also appeal to people who enjoy a salty-flavored hydration drink.
Who Should NOT Use LMNT
LMNT is not safe for “those with high blood pressure or monitoring their blood pressure closely or any other heart-related condition due to the amount of sodium,” according to Coogan. LMNT has 1000 mg of sodium—the daily recommended amount for average adults is 2300 mg, and 1500 mg for those with high blood pressure or heart conditions.
LMNT may not be right for people who don’t want a salty-tasting beverage. Our tester noted that the salt flavor is strong, so that’s something to keep in mind.
What Customers Are Saying About LMNT
Most customers are pleased with LMNT. It’s rated 4.6/5 stars on LMNT’s website, 4.5/5 stars on Amazon and 4.5/5 stars at Thrive Market. Positive reviews mention feeling hydrated throughout the day while using LMNT. “I spend several hours a day in 90-degree plus heat. I've been using the LMNT drink mixes for about a month and I can definitely tell a difference in how I feel at the end of the day,” wrote one reviewer on LMNT’s website.
Some users found LMNT’s salty flavor overpowering. And though some reviewers enjoyed the flavors, others were unhappy with their taste. But most customers were satisfied with their purchase. One reviewer on Thrive Market summed up LMNT nicely: “This is definitely one of the saltier electrolyte powders I’ve tried. It takes some getting used to but tastes great if you like salt!”
About LMNT
LMNT
LMNT was founded in 2018 by co-founders Robb Wolf and James Murphy. Wolf was inspired to create LMNT after he found he wasn’t getting enough out of his low-carb, whole-food diet. “While working with my coaches, we unlocked a powerful insight: I needed more salt. Period,” Wolf writes on LMNT’s website. The founders aimed to create a new product that was high in electrolytes and low in sugar. According to LMNT, its product stands out from the competition because it “delivers a truly meaningful dose of electrolytes without the sugar, junky fillers or artificial coloring found in other ‘sports drinks.’” LMNT’s formulation is based on research that supports a salt intake of nearly double the government recommendation.
Currently, LMNT only offers electrolyte packets, which are available in nine flavors. LMNT products are made in the United States, and though its electrolyte packets are not NSF-certified, its manufacturing facility is. This means it passed good manufacturing practice (GMP) standards and is subject to regular safety and sanitation audits.
LMNT vs Liquid IV
Liquid IV is another electrolyte packet that’s become widely popular with consumers. It’s similar to LMNT in that it claims its formula rehydrates faster than water alone. But it uses a few different key ingredients to LMNT. “LMNT has double the amount of sodium (which is a good thing for rehydration), roughly half the amount of potassium and 100 percent more magnesium compared to Liquid IV. However, Liquid IV also has several B vitamins that LMNT does not have, such as B6, B12, niacin and pantothenic acid,” says Coogan. And Liquid IV is sweetened with cane sugar, while LMNT uses stevia.
Both LMNT and Liquid IV come in nine flavors. LMNT flavors each have salt in the name (a hint to their overall taste), while Liquid IV flavors are fruit-based, with options like lemon lime, concord grape and golden cherry. In terms of price, LMNT and Liquid IV are about the same. LMNT costs $1.50 per serving or $1.30 with a monthly subscription, while Liquid IV costs $1.56 per serving or $1.20 with a monthly subscription.
LMNT FAQs
Does LMNT break a fast?
The raw unflavored LMNT packet would not break a fast as it has no calories. But the other flavors have between five and 10 calories, and therefore would break a fast.
Is LMNT good for you?
LMNT is one of the healthier electrolyte powders on the market as it’s made from simple ingredients and has no sugar. However, whether or not it is good for you will depend on if you have any medical conditions, like high blood pressure or heart disease. It’s always a good idea to speak to your doctor before adding any supplements to your diet.
Which electrolytes are best?
While certain electrolytes aren’t inherently better than others, the body needs more of certain ones. Sodium, magnesium, calcium and potassium are some of the most important minerals the body needs to function properly.
Can too many electrolytes make you thirsty?
According to Coogan, yes. “One to two sports beverages should be sufficient to help replenish you, and then you can consume water after that if you're still feeling thirsty. One big reason is, again, sodium. Since electrolyte beverages contain high amounts of sodium, this can lead to an increased thirst sensation,” she says.
Does LMNT have added sugar?
No, LMNT has zero grams of sugar per serving.
Takeaway: Is LMNT Worth It?
If you regularly break a big sweat or live in a hot climate, then LMNT is a great electrolyte packet for you. The high sodium content will help replace the salt you sweat out. LMNT is also a good option for people after a sugar-free, vegan and gluten-free hydration drink. Anyone who has high blood pressure or a heart condition should speak to their doctor before trying LMNT. And in our experience, the salty flavor is polarizing—taste a single packet before you commit to a 30-pack.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.
Prices are accurate and items in stock as of publish time.
