Unsponsored Review of LMNT Electrolytes (Pros & Cons)

As a longtime endurance runner, I’ve tried dozens of brands of electrolytes over the years. I’ve trained for races, including multiple marathons. And I thought the electrolytes I used were good. I was still chronically thirsty but figured I needed to drink more water. Then, I discovered LMNT Electrolytes and learned better. This is my (unsponsored) review with pros and cons after using LMNT for almost four years. I also included a section about taking LMNT during pregnancy and while breastfeeding since that’s when I first discovered it.

LMNT doesn’t offer discount codes, but they do provide a free sample pack with orders, so be sure to use my LMNT referral link with your order so you can try every flavor they have.

You can watch the below video for more details or keep reading!

Unsponsored Review of LMNT Electrolytes

I’ve been using LMNT Electrolytes for almost four years now, and there are three main reasons I fell in love with it and still love it.

1. It actually quenches my thirst. In all my years of taking electrolytes as an endurance athlete, I never had the satisfaction I got from that first packet (and now hundreds of packets later, I still feel that way). And I finally stopped feeling thirsty all day. I wish I’d discovered LMNT during my Boston Marathon training days because I know it would have made such a difference. But even though I’m not running long distances these days, I’m still just a very thirsty person (my bloodwork has always shown low sodium) and LMNT is the only thing that helps.

2. I love the taste and I love how salty it is. LMNT also doesn’t taste like chemicals or wreck my gut, like so many others I’ve tried over the years. Gatorade and Powerade destroyed my stomach during endurance runs so I couldn’t use them. LiquidIV tastes like chemicals, and countless other brands I tried tasted okay but didn’t seem to quench my thirst. LMNT does. I like how salty it is, so I use a full packet in my 24 oz water bottle, but my nanny uses only half a packet each time she drinks LMNT. Each LMNT packet is meant to be mixed with 16 to 32 ounces of water—use less water if you prefer a saltier taste, or more if you like it more diluted. I recommend experimenting with the ratio to find what works best for you. So just dilute to your preference. (Grapefruit Salt is one of the best LMNT flavors.)

3. It improved my milk supply: When I was breastfeeding my first son in 2020, I was SO thirsty and struggling with supply issues. One of my friends sent me a pack of LMNT Electrolytes to try. And that first LMNT packet made such a difference. I immediately felt like my thirst was finally quenched (cliche to say but true). And I ended up breastfeeding for two years, so it’s safe to say supply improved. That was HUGE since breastfeeding is very important to me.

So, how much sodium is in LMNT?

The sodium level is a hot topic since it’s high in LMNT. But that’s the point.

LMNT electrolyte mixes have the optimal ratio of electrolytes – 1000 milligrams of sodium, 200 mg of potassium, and 60 mg of magnesium –  to support hydration.

While the FDA (Food & Drug Administration) associates high sodium intake with an increased risk of heart disease and hypertension, the latest science shows that salt restriction is ineffective for lowering blood pressure and that instead, the sweet spot for sodium intake is at least double what the government recommends. You can read more about why LMNT has so much sodium here.

That’s not to say we should consume unlimited sodium. But the average person needs at least 4–6 grams of sodium daily. (More if they’re active or eat a ketogenic diet.) So what happens when you’re light on sodium? In addition to the side effects listed above, your body goes into sodium retention mode. Your body releases sodium retention hormones that make your kidneys retain sodium. These hormones also raise blood pressure. Ironic. You can always talk to your dietitian if you want clarity on what is best for you.

LMNT Electrolytes Pros and Cons

Alright, let’s get into the pros and cons. The biggest pro is listed first but I want to explain it in more detail. Most popular electrolyte drinks contain sugar and unhealthy ingredients, with low amounts of electrolytes. LMNT has a truly meaningful dose of electrolytes; they have more electrolytes in the proper ratio that our body needs: 1,000 mg sodium, 200 mg potassium, and 60 mg magnesium. Yes, it’s a lot of sodium. But again, that’s the point.

It has zero sugar, no artificial ingredients or fillers, and no preservatives. Many (most) electrolyte drink mixes are full of sugar; sugar can help you absorb sodium and fluids, but it’s not essential for hydration. So, LMNT doesn’t include sugar.

Pros

• Perfect science-backed ratio of electrolytes
• Tastes amazing
• Super salty (but can be diluted with more water)
• NO SUGAR! (Great for low-carb diets if that’s your jam, but low-carb is not my jam.)
• Keto friendly for folks following a keto diet
• Gluten-free
• Vegan-friendly
• Paleo-friendly for those following a paleo diet
• Simple ingredients
• Comes in a powder form instead of a tablet that has to dissolve
• Free standard shipping in the United States – just keep in mind that it typically takes about 3-5 business days to receive your order and during peak holiday season it may be up to 8-15 business days…but it’s worth it!
• No-questions-asked return policy (seriously! They refund immediately. They have amazing customer service.)
• Can be ordered on Amazon – if you’re running low and want to place a quick order, you can do it with Prime shipping. But you’ll save more money with a monthly subscription from LMNT’s website. As long as you schedule your orders ahead of time, the shipping speed shouldn’t be an issue.

Cons

• Pricey. There’s no denying that LMNT is pricey, but it’s worth it. Nuun is about $30 for 30 tablets, which is slightly more affordable than LMNT. But LMNT works better.

That’s the only con I can think of!

How many packs of LMNT should you drink per day?

Everyone’s electrolyte needs will vary, so the answer depends on the person, and there’s no one-size-fits-all answer (especially as a breastfeeding mom). However, LMNT shouldn’t be your sole source of electrolytes each day.

Clinical data shows that around 5-7g of sodium, 1-3g of potassium, and 250-500mg of magnesium throughout the day is ideal, and it’s great if those essential minerals are from various sources (ideally from predominantly whole foods). That equates to 1-2 packets a day, depending on your activity level (and if you’re exclusively breastfeeding).

I have two, sometimes three, packets a day since I have low sodium, have resumed working out, and I’m exclusively breastfeeding.  

If you have more questions about their formulations, you may find their FAQ page helpful. 

Use this link to get a free LMNT Sample Pack with any purchase.

LMNT Electrolyte Drink Mix Flavors

Before we get into the usual flavors, I have to call out the new Lemonade Salt flavor that just launched in time for summer! It is delicious and refreshing with a zesty, bright flavor to keep you hydrated all summer long. But just like summer, Lemonade Salt is here for a good time, not a long time — so be sure to stock up while supplies last!

There are lots of LMNT flavors:

• Citrus salt – Classic and refreshing; great for daily hydration or making mocktails.
• Grapefruit – Light and tangy; perfect for hot summer runs.
• Orange salt – Tastes like orange soda; ideal post-workout or added to sparkling water.
• Watermelon salt – Sweet and smooth; favorite summer flavor and great for sipping poolside.
• Raw unflavored – Best for mixing into smoothies or broths.
• Raspberry Salt – Bright and fruity; easy to drink anytime.
• Lemon Habanero – Zesty with a kick; fun in sparkling water.
• Mango Chili – Sweet heat; great as a pre-run energizer or to make a spicy margarita.
• Chocolate Salt – Cozy and rich; perfect stirred into coffee or warm milk.

You can get creative and mix LMNT into many things– sparkling water, coffee, tea, or even smoothies. Many orders often come with a little recipe book as well. My favorite flavors of LMNT are grapefruit, watermelon and raspberry. I don’t really like the spicy ones unless I use them in my favorite virgin margarita. You can also try a few different ones in a variety pack, which you get for free with my referral link.

They also have seasonal flavors, like chocolate caramel and chocolate mint in the winter. Note that the chocolate ones are meant to be mixed with HOT water and consumed like a hot cocoa powder-inspired drink. I didn’t realize that for about 6 months, and I was so confused by the chunky texture; I thought it was nasty. It was a game-changer once I tried it hot, and I loved having it before bed in the colder months.

I did not like the raw unflavored, but if you like a different drink (perhaps a protein shake or something with carbs and calories) and want to increase the electrolytes in it without impacting the flavor, that may be a good option for you.

Full Ingredient List

Each flavor has one or two different ingredients (the natural watermelon flavor has Malic Acid, and the orange flavor uses Citric Acid, for example) so the full ingredients won’t be identical across flavors. Here’s the general ingredient list for the Citrus Salt packet. Again, each packet has the perfect balance of sodium, potassium, and magnesium. (You can also view the ingredients list on their webpage.)

• Salt (Sodium Chloride)
• Citric Acid
• Magnesium Malate
• Potassium Chloride
• Natural Flavors
• Stevia Leaf Extract 

I typically hate the taste of Stevia but it doesn’t bother me in these.

LMNT vs. other electrolytes

Liquid I.V.

Liquid I.V. is all about quick hydration using a mix of electrolytes and sugar to help your body absorb water faster. But with 11g of sugar per packet, it’s a no-go for me. I also felt like it had a chemical-like taste. If you’re trying to avoid blood sugar spikes or stick to a low-carb lifestyle, that amount of sugar just doesn’t make sense. It might work for someone who wants something sweet and mildly hydrating, but I prefer LMNT—no sugar, way more sodium, and actually formulated to support things like workouts, fasting, or staying balanced in the heat. 

Gatorade

Gatorade is one of the most popular sports drinks, but its formula is filled with sugar and carbs and has a relatively low electrolyte content (about 160mg sodium and 45mg potassium per 12 oz). It’s designed more for carb replenishment than electrolyte optimization. LMNT is a significantly more effective and clean alternative, prioritizing longevity and low-sugar lifestyles. I only use Gatorade when I’m knee-deep in marathon training, running 60+ miles a week and never for day-to-day hydration. And the next time I train for a marathon, I’ll likely try to use LMNT (it wasn’t widely available the last time I trained for a marathon, the 2019 Boston Marathon).

Nuun

Nuun is a tablet-based electrolyte brand often marketed for casual fitness or everyday hydration. It has a cleaner ingredient profile than traditional sports drinks and some sugar-free options, which I liked. But the electrolyte levels are pretty low—most have around 300mg of sodium and 150mg of potassium—so it’s just not enough if you’re really losing electrolytes. I used it during marathon training in the past, but I was constantly thirsty and never felt fully hydrated. Honestly, it didn’t seem to be working and having to wait for the tablets to dissolve every time got old fast. LMNT, on the other hand, gives you a much higher dose of electrolytes with zero sugar or fillers, and it actually keeps up with higher hydration demands.

DripDrop

DripDrop was originally created by a doctor to treat dehydration in medical settings, and it does work well—especially if you’re sick or traveling. It has 330mg of sodium, 185mg of potassium, and around 7–9g of sugar per serving. I haven’t personally tried this one, but I’ve heard it tastes decent, but it does have a lot of sugar compared to others. If you’re trying to stay low-carb or just avoid added sugar, it’s not the best option. 

In summary

There are a lot of electrolyte options out there—Liquid I.V., Nuun, DripDrop—but most of them rely on added sugar and offer much lower sodium levels than what your body actually needs when you’re sweating, fasting, or just trying to stay truly hydrated. I’ve tried many brands over the years, and while some taste great or market themselves as “clean,” they just didn’t work for me. I was still thirsty, still crashing, and in some cases, spiking my blood sugar without realizing it. LMNT is the only one I’ve found that checks every box: no sugar, no junk, and a high enough dose of sodium to actually make a difference.

Do you need a hydration supplement?

There are many reasons to incorporate LMNT into your daily routine, especially if you’re:

• Very active or workout regularly
  
• Living or training in hot, humid weather
  
• A heavy sweater (you know who you are!)
  
• Drinking lots of water but still feel dehydrated
  
• Not drinking enough water most days
  
• Breastfeeding and noticing increased thirst or dehydration
  

Sodium and potassium are two of the most important electrolytes when it comes to hydration. LMNT is specifically designed with both, plus magnesium, to help replenish what your body loses through sweat (or even just the demands of a busy day or motherhood).

Since LMNT is packed with a ton of sodium (good for people like me who are super deficient in it), it’s always smart to check in with your doctor or dietitian especially if you:

• Have high blood pressure
  
• Are sensitive to sodium
  
• Aren’t very active
  
• Eat a lot of processed or salty foods already

I use Function Health and it flagged low sodium, so consider that if you aren’t sure about your personal needs. 

How much does LMNT cost?

It ain’t cheap.

One time purchase

The most basic way to purchase LMNT is to order boxes individually. A 30-pack box costs $45, which is $1.50 per packet. They have some fantastic value bundle packs (the Variety Pack comes in a pack of 12 with four different flavors for a one-time purchase price of $20)

This is a great way to try LMNT to ensure you like it the first time. But, since they provide a refund if you don’t like it, you may as well get some freebies on your first order with my LMNT referral link.

Subscribe and save

The other option is to set up your LMNT as a subscription and save money. When you subscribe, each box is $39, making each packet $1.30. Since I use 3-5 packets a day, this is by far the most economical option for me.

Free sample pack

After ordering LMNT a few times, I reached out to them to see if they’d be willing to offer a promo to my readers. They were super generous and gave me a shopping link that gets you a FREE sample pack with ANY drink mix order. And to top it off, if you end up buying 3 boxes, you’ll also get a 4th for free. I believe you can use my link with every LMNT order – not only the first – to get a free box or sample pack.

LMNT Electrolytes for Breastfeeding

Since I’m breastfeeding, I want to touch on electrolytes—because I’ve tried a lot of brands over the years, and the only one that’s actually helped my supply is LMNT. I first started using it while breastfeeding my first baby, and now with my second, I have an oversupply. I’m not saying LMNT is the sole reason, but I do believe proper hydration plays a big role, and I don’t feel nearly as depleted or chronically thirsty as I did last time. I went deep into the research during my first postpartum experience, and what I learned made me feel confident about continuing to take it while nursing.

Babies get electrolytes through breast milk, and sodium is especially important—both for their immune systems in the early weeks and for things like cognitive and motor development as they grow. There’s even evidence connecting sodium levels to milk production. Despite outdated beliefs that sodium causes issues like preeclampsia, newer studies show there’s no strong link—and in fact, low sodium might do more harm than good. The FDA recommends 2.3g/day, but new research suggests 4–6g is actually optimal for many people, especially breastfeeding moms who are constantly giving sodium to their babies. LMNT also contains potassium and magnesium, which are both crucial during postpartum, though you’ll still want to get extra from food or supplements. I always recommend talking to your doctor and listening to your body, but for me, LMNT has made a noticeable difference.

I hope all this information is helpful! This post is not sponsored, but I became an affiliate a few years ago after reaching out to the brand, so that’s how I’m able to provide the promo linked below.

Get a free LMNT Sample Pack with any order you place through this link.

By the way – It’s pronounced “element” not L.M.N.T. as many people say. So if you found this post by searching element electrolytes drink, good job you! ?

Frequently Asked Questions

What is LMNT?

LMNT is a zero-sugar electrolyte drink mix that contains 1000mg sodium, 200mg potassium, and 60mg magnesium per packet. It’s designed to support hydration, especially for active people, those on low-carb diets, or those who simply need more electrolytes.

Why does LMNT have so much sodium?

Sodium is the primary electrolyte lost through sweat, and many people–especially athletes, low-carb eaters, and breastfeeding moms–need more than they think. LMNT includes a high dose to restore what’s lost and support proper hydration effectively.

Is LMNT safe to drink every day?

For most healthy individuals, yes! If you sweat a lot, exercise often, are breastfeeding, or follow a low-carb diet, LMNT can be safely used daily. Always consult a doctor if you have high blood pressure or are sodium-sensitive.

Does LMNT contain sugar or artificial ingredients?

Nope! LMNT is completely free of sugar, gluten, artificial flavors, and coloring. It’s sweetened with natural flavors (and some versions include stevia or citric acid).

Can I drink LMNT while intermittent fasting?

Yes! LMNT is fasting-friendly. Since it contains no calories or sugar, it won’t break your fast—and it can actually help reduce fatigue, headaches, or muscle cramps that sometimes occur while fasting.

Is LMNT good for breastfeeding moms?

Yes, many breastfeeding moms find LMNT helpful in staying hydrated and maintaining electrolyte balance—especially since nursing increases fluid and mineral needs. As always, check with your doctor if you have specific health concerns.

What does LMNT taste like?

Bold and salty! LMNT has a strong flavor (since it’s loaded with electrolytes), but the fruit flavors balance the saltiness well. Some people prefer using half a packet in more water to start.

When should I drink LMNT?

You can drink it:

• Before, during, or after workouts
  
• First thing in the morning
  
• While fasting
  
• After a hot day outdoors
  
• Anytime you feel dehydrated or low-energy
  

Can I mix LMNT with other drinks?

Absolutely! While water is the most common option, you can mix LMNT with sparkling water, tea, coffee (especially chocolate salt), smoothies, or even juice for popsicles.

Where can I buy LMNT?

You can order LMNT directly from their the LMNT website, and they often offer free sample packs for first-time buyers. It’s also available on Amazon and in some select health stores.