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blog Electrolyte Drink Mix: Everything You Need to Know

Electrolyte Drink Mix: Everything You Need to Know

Kolby Seemann

6 months ago

Little everyday habits have a significant impact on our overall health, and one of the most overlooked healthy habits is maintaining hydration for a well-balanced body and a well-functioning mind. 

Research shows that 75% of Americans are chronically dehydrated. While this might seem harmless, it can lead to severe health consequences. Dehydration is especially common during summer months because we tend to sweat more as temperatures soar.

The risk of dehydration also increases during intensive workouts and sports activities, so it’s extremely important for athletes to pay close attention to their hydration routine. Research shows that even modest (up to 2% of body weight) exercise-induced dehydration decreases aerobic performance capacity and compromises cognitive capability.

Not drinking enough fluids and intense exercise or labor during hot weather can also lead to loss of electrolytes, which causes headaches, irregular heartbeat, fatigue, muscle cramping, irritability, and confusion. Nutrients like sodium, potassium, and calcium are minerals you’ll find in a quality electrolyte drink mix. When dissolved into water, they help to maintain homeostasis and fluid balance.

In this article, we talk about electrolyte powders, when and how you should take your hydration drink, and what to look for in an electrolyte drink mix. Here’s everything you need to know about electrolyte drink mix to hydrate fast and recover from dehydration quickly.

What is electrolyte drink mix?

BUBS Naturals Hydrate or Die electrolytes being consumed by a woman on a hike

An electrolyte drink mix is formulated with key electrolyte ingredients to help boost immunity, improve hydration, and fight fatigue. The powdered electrolyte formula mixes with water or any other liquid, and it’s absorbed quickly and easily. Using electrolyte drink mix balances and restores healthy electrolyte levels and helps your body rehydrate properly. 

Many people don’t understand the importance of staying well-hydrated. Between 50% and 80% of the human body is made up of water. Water is essential for all the chemical processes that occur in our body, including digestion, nutrient absorption, waste elimination, and temperature regulation. Without water, these functions cannot be performed effectively.

According to research, proper hydration is crucial to:

  • Regulate body temperature

  • Keep joints lubricated

  • Prevent infections

  • Deliver nutrients to cells

  • Keep organs functioning properly

  • Improve cognitive function, sleep quality, and mood. 

Fluid loss is a natural occurrence throughout the day, but it can increase significantly if you engage in high levels of activity, sweat excessively, or experience vomiting or diarrhea due to illness.

Why we need electrolytes

Electrolytes conduct electricity when dissolved in water. They regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue. Electrolyte powders contain key electrolyte components, and each of them has a crucial role in a person’s well-being. 

Here are some of the most important electrolytes and their purposes: 

  • Sodium maintains the body’s fluid content and facilitates healthy nerve and muscle function. While sodium is an important electrolyte, excessive amounts may not be suitable for everyone.

  • Potassium helps your heart and other muscles contract. It moves nutrients into cells and pulls waste out of them. Potassium is also essential to maintaining healthy blood pressure.

  • Chloride regulates fluid levels within the body. It also regulates blood pressure and blood volume and keeps the body’s pH in check.

  • Magnesium helps the body maintain healthy blood sugar levels and healthy blood pressure. It also helps the heart contract at a regular pace. Magnesium is also essential for building proteins, bone cells, and strands of DNA.

  • Calcium is a key element in the body, but it does more than just build strong bones and teeth. It’s also used to control your muscles, transmit signals in your nerves, manage your heart rhythm, and more.

  • Phosphate is a phosphorous-based molecule that’s a vital part of transporting chemical compounds and molecules outside your cells.

  • Bicarbonate is an intermediate form in the deprotonation of carbonic acid. The acid-base status of the blood drives bicarbonate levels. The kidneys predominantly regulate bicarbonate concentration and are responsible for maintaining the acid-base balance.

The levels of electrolytes in the blood can become too high or too low, leading to an imbalance. Electrolyte levels can change in relation to water levels in the body, as well as other factors.

Electrolytes are lost in sweat during exercise and in cases of rapid loss of fluids, such as after a bout of diarrhea or vomiting. The loss of electrolytes can lead to dehydration, muscle cramping, and spasms. In these types of situations, it’s critical to restore the balance of electrolytes in the body. Consuming electrolyte drink mix during or after any kind of exertion or exercise can help limit the effects of losing electrolytes through sweat.

Benefits of using an electrolyte drink mix

BUBS Naturals Hydrate or Die Electrolyte Packs being taken on hike in a backpack

The benefits of consuming an electrolyte drink mix are vast, and they help do far more than just help replenish electrolytes. Electrolyte drink mixes are designed to replace the essential minerals lost through sweat, which are vital for maintaining proper fluid balance, nerve function, muscle contractions, and overall hydration. Here are some of the most significant health benefits of using electrolyte drinks:

  • Boost hydration — Electrolytes play a crucial role in fluid absorption and retention,  especially during intense workouts or hot weather conditions. Electrolyte drink mixes are formulated to be absorbed quickly, allowing for rapid rehydration. Research shows that the consumption of electrolyte beverages during working in a hot environment temperature could help improve hydration status and electrolyte concentration. 

  • Improve muscle function — According to research, abnormalities in potassium, calcium, and magnesium levels result in fatigue, lethargy, and muscle weakness. Electrolytes, particularly potassium, and magnesium, are essential for optimal muscle function. Consuming electrolyte drink mixes can help prevent muscle cramps and spasms during physical activity.

  • Promote nervous system functions — Electrolytes are essential for your nervous system to work properly. Sodium helps send nervous impulses, or electrical signals your brain sends through nerve cells to give your cells operating instructions. Magnesium supports the effective transmission of electrical impulses and helps your brain function.

  • Enhance athletic performance — Electrolyte imbalances can negatively impact athletic performance and endurance. Using electrolyte drink mixes helps maintain energy levels, support endurance, and prevent performance decline. It’s been proven that electrolyte water is more effective than the intake of regular water in preventing a decrease in serum electrolytes. Moreover, it is more effective in improving exercise ability and recovery ability.

  • Ease recovery — Electrolyte drink mixes are irreplaceable for full body recovery, whether that’s for intensive workouts or rehydration during illness. Studies indicate that athletes who are active in hot weather can lose up to 4-10 liters of water and 3500-7000 milligrams of sodium per day. These losses can lead to imbalances in water and electrolytes, which need to be replenished in order to restore normal levels of hydration in the body. If there is a need for a rapid recovery within 24 hours, electrolytes can facilitate recovery for subsequent competition.

When should you take an electrolyte drink mix?

Biker Drinking BUBS Naturals Hydrate or Die Electrolytes on an Ocean Trail

The human body loses electrolytes through different activities, which can lead to electrolyte imbalance and cause dehydration. 

But how can you tell if you're dehydrated? Look for the telltale signs and symptoms such as feeling thirsty and lightheaded, dry or sticky mouth, headaches, muscle cramps, dark urine, fever, and signs of fatigue or disorientation. 

The good news is that by being aware of the potential electrolyte deficiency during certain activities, you’ll be able to take an electrolyte drink mix to prevent dehydration from happening. 

#1 Gearing up for an intense workout

Whenever you are getting ready for more intensive training, be aware that you will lose electrolytes through sweat. The human body loses an average of one gram of sodium for every one liter of sweat. Using electrolyte powder after a workout will help you replenish lost electrolytes. 

#2 Running a fever, vomiting, and having diarrhea

Another common case of electrolyte imbalance happens when people are vomiting or having diarrhea. If fluids are not replenished quickly, vomiting and diarrhea can cause a quick loss of electrolytes that leads to dehydration. This is especially true for children because they are particularly susceptible to fluid imbalances.

#3 Exercising in the heat or sweating a lot

Electrolyte loss is more likely to occur when people are exposed to high heat and humidity levels. If you add exercise on top of that, the risk of dehydration increases substantially. Exercising in the heat when you are sweating more than usual can speed up the loss of electrolytes, which is why you need an electrolyte drink mix to act fast and help the body recover. If you are exercising longer than two or three hours, you should also consider consuming an electrolyte drink mix during your workout. 

#4 Endurance competitions

Long-distance running such as marathons, long-distance cycling, or triathlons are all examples of endurance competitions that require significant physical and mental strength. Since endurance competitions require long hours of effort and sweating, endurance athletes need an electrolyte drink mix to hydrate properly. 

#5 Hiking and rock climbing

Similar to endurance competitions, intense sports activities such as hiking and rock climbing take too much energy. People who engage in these activities need electrolytes to help balance fluid pressure and maintain blood pH in the body for optimal outdoor performance. 

#6 Specific work conditions

The risk of electrolyte loss and dehydration is not only for people who exercise. Outdoor laborers like construction workers, road workers, farmers, and anyone working outside are exposed to extreme weather conditions that require consuming enough liquids to avoid any health issues. 

#7 Spending the day on the beach

While everyone loves having a long, relaxed day on the beach, too much sun exposure can have serious consequences. Besides sunburns, you are also at risk of dehydration by losing too many fluids or electrolytes. To avoid dehydration that can interfere with your normal body functions, make sure to use an electrolyte drink mix to restore lost fluids. 

#8 Fasting

Fasting is a special diet regime when you stop eating completely, or almost completely, for a certain stretch of time. While the benefits of fasting are still one of the most researched topics, people often forget that fasting (and intermittent fasting) may lead to dehydration. But rehydration doesn’t mean you have to take sports drinks full of artificial sweeteners. Today there are electrolyte drink powders that help you hydrate fast and recover quickly, with no added sugars. This makes them a great supplementation when you’re on a fasting cycle.

How much electrolyte drink mix should you consume daily?

A convenient daily stick pack contains the right amount of electrolytes you need to rehydrate and provide your body with the essential minerals it needs to function properly. BUBS Naturals Hydrate or Die electrolyte drink mix has 2000mg of powerful electrolytes from nature to help you hydrate and recover with no added sugars.

Electrolyte hydration powder vs. sports drinks

Electrolyte drink mix can come in different forms—powder, liquid, or supplements such as gummies, tablets, and gels. Electrolyte supplements may be convenient, but they are not the best option for rehydration as they don’t contain any fluids. Besides this, if you have lost a significant amount of sodium during a workout or other sports activity, gummies and tablets won’t provide enough electrolytes. 

Electrolyte powder is the powdered form of electrolytes that dissolves in water. To rehydrate and replenish electrolytes, you should mix your powder with 12 to 16 ounces of water, thus making an electrolyte drink mix. You can use electrolyte powder before, during, or after workouts and sports activities. 

The best part about electrolyte powders is that you can control how much you use, they are convenient and portable, and since you mix them in water, you're hydrating while you're getting your electrolytes. Aside from this, you can mix them into a smoothie, juice, or other liquid drink you prefer. Today electrolyte powders also come in travel-size packs, making them the perfect fit for someone who is frequently traveling, backpacking, or always on the go.

There are also pre-mixed solutions on the market, also known as sports drinks. Ready-to-drink electrolyte beverages come in different flavors. However, most of them contain sugar. While sugar helps your body in electrolyte absorption along with other nutrients, sports drinks often contain artificial sweeteners that can impact your daily caloric intake or cause a problem if you need to limit your sugar intake. The excessive amount of sugar can have a reverse effect making the drink hard to consume and slowing down water absorption. 

What to look for in an electrolyte drink mix

Female Drinking BUBS Naturals Hydrate or Die Electrolytes during an outdoor trail run

Choosing the right electrolyte drink mix might feel daunting. There are so many options out there, and finding the best hydration supplements for your needs might feel like an impossible mission. However, whether you are just starting out or you’ve been consuming electrolyte drink mix in the past, there are some rules of thumb that can help you make the right choice. 


Not all electrolyte powders are made equal. Besides the various flavors, there are some crucial differences in the ingredients that you should pay close attention to when choosing an electrolyte drink mix.

  • Electrolyte balance—While you can often hear experts talk about the importance of a specific element, the first thing to keep in mind when choosing an electrolyte drink mix is that the body requires all essential minerals to stay in balance. So rather than single-ingredient solutions, look for a balanced combination of essential electrolytes such as sodium, potassium, magnesium, and calcium. These minerals help maintain fluid balance and support various body functions.

  • Sugar and additives—Another thing to pay attention to when checking the ingredient list is whether the electrolyte drink mix contains sugar or additives. Some electrolyte powders contain added sugars, artificial sweeteners, or unnecessary additives. Always opt for powders with no artificial sweeteners, preservatives, or flavors. 

  • Quality and purity—One of the most overlooked aspects when choosing an electrolyte powder is purity. Make sure to choose a reputable brand known for producing high-quality products. If you are not sure how to find out whether the product is of the highest quality, look for third-party testing or certifications to ensure the purity and safety of the powder.

The foundation of BUBS Hydrate or Die is organic evaporated coconut water powder. Coconut water is a great source of potassium and chloride. Himalayan salt is the foundation of both sodium and chloride source, and magnesium citrate from Aquamin provides a natural source of magnesium pulled from ocean plankton. 

These natural ingredients provide a key ratio of sodium to potassium to naturally occurring sugars that are an excellent Oral Rehydration Solution (ORS). It comes in three different tastes—lemon, orange, and coconut, and you can choose between the regular pack and the travel pack. 

Personal needs and preferences 

Making a decision about what electrolyte drink mix would be best for you only based on the ingredients is not enough. People have different needs, habits, and personal preferences that need to be taken into consideration because they can influence the final decision. 

  • Specific needs—A person with a sedentary lifestyle that lacks significant physical movement on a daily level has different needs from an athlete and people who engage in intense workouts or endurance activities. The amount of electrolytes you lose is different based on how your typical day looks. If you are often physically active and engage in daily workouts and intensive training, you’ll need a powder with higher electrolyte concentration to make sure you rehydrate properly. For people who play sports professionally, what they consume is even more important as they have to follow strict rules during competitions. BUBS Hydrate or Die is 100% NSF Certified for Sport®. The program certifies that what is on the label is in the package and that the product does not contain unsafe levels of contaminants, prohibited substances, or masking agents. This gives athletes, dietitians, and coaches peace of mind, helping them make safer decisions when choosing an electrolyte drink mix. 

  • Taste—Even though your first thought might be that you don’t care that much about the taste, the fact that an electrolyte powder is something you will regularly consume the taste can make a significant difference. If you like it, you will stick to your rehydration regime—if not, the electrolyte powder can end up on your kitchen shelf, collecting dust. What’s more, when reviewing an electrolyte drink mix, people usually emphasize the taste and whether they like it or not.  

  • Value vs. price—When choosing an electrolyte drink mix, you have to compare the price you pay with the value you get. On one side, you don’t want to opt for cheap electrolyte powder with artificial sweeteners that will do more harm than good. However, electrolyte powder should not be a luxurious product that people can’t afford. Always look for a value vs. price balance, but never compromise the quality, as it can have a significant impact on your health. 

  • Packaging—People with an active lifestyle need an electrolyte drink mix that it’s convenient to consume. If you are always on the go or engage in outdoor activities such as hiking and rock climbing, you need electrolyte powder that comes in travel size so you can carry it with you. Ease of use is critical when it comes to electrolyte drinks. The easier it is to prepare your hydration drink, the more likely you are to do it. Electrolyte drink mixes can be convenient for athletes, hikers, travelers, or individuals who need a quick and efficient way to replenish electrolytes and stay hydrated.

  • Dissolvability—Electrolyte powders can vary in how well they dissolve in water. Why is this important? Well, electrolyte powders that can be easily dissolved in water are convenient for people that go to the gym or engage in outdoor activities. To find the best electrolyte drink mix, make sure to read reviews and try small sample sizes to test whether the powder dissolves easily before buying a bigger pack.

  • Safety—How safe is the product, and are you able to trust the brand? Label accuracy, product purity, and ingredient safety are critical to ensure the electrolyte drink mix you consume is effective and pure. Always look for a trustworthy brand that offers certified products.

Ready to hydrate your body and improve your overall health?

Female hiking in the sun and drinking BUBS Naturals Hydrate or Die Electrolytes

Electrolytes play a crucial role in maintaining the basic functions of our body, including keeping the electrical balance of our cells and helping the healthy functioning of the human body. People lose important electrolytes, such as sodium and potassium, in sweat during exercise. When the level of electrolytes in the body becomes too low, people can experience fatigue, headache, nausea, blood pressure changes, muscle cramps, and low energy.

The easiest way to restore the level of electrolytes and rehydrate is by consuming an electrolyte drink mix. While there are many different types of electrolyte supplementation, an electrolyte powder has a good concentration of the essential minerals people lose during exercise, hiking, rock climbing, endurance competitions, or other physical activities.  

If you are looking for electrolyte powder with no added sugars, artificial flavors, sweeteners, or preservatives, BUBS Naturals Hydrate or Die electrolyte drink mix has 2000mg of powerful electrolytes from nature to help you hydrate fast and recover quickly.