LMNT electrolyte drink mixes are high in sodium and are marketed toward athletes and active individuals to restore health through hydration. After two weeks of daily use before and after high-intensity workouts, LMNT did increase my desire to hydrate and helped me recover faster than similar electrolyte mixes, but didn’t significantly change my physical performance.

Key Features

• Each drink packet contains 1000 milligrams of sodium, 200 milligrams of potassium and 60 milligrams of magnesium to be mixed with 16 to 32 ounces of water
• Gluten-free and sugar-free
• Comes in eight flavors

The mission behind LMNT is to restore health through hydration. Co-founder Robb Wolf’s health journey inspired the company’s inception after he learned he wasn’t getting enough salt in his diet. According to the company’s website, Wolf desired a sugar-free hydration mix high in electrolytes, specifically salt, and created LMNT to achieve those needs. The company partners with athletes and health leaders and is the official hydration partner of the USA weightlifting team.

LMNT Electrolytes at a Glance

• Cost: Prices range from $20 for a 12-pack to a 30-pack for $45. Discounted monthly subscriptions are also available.
• Ingredients: Each drink mix pack contains 1000 milligrams of sodium, 200 milligrams of potassium and 60 milligrams of magnesium. There’s also stevia leaf extract and a mix of acids and natural flavors that contribute to the different flavorings.
• Diet Variety: LMNT electrolyte mixes contain no sugar and are gluten-free. They’re friendly for different diets including those who are paleo, keto and vegan.

How It Works

Electrolytes are essential minerals the body needs to function correctly. When it comes to hydration, the most critical electrolytes are sodium and potassium. Every LMNT electrolyte packet contains 1000 milligrams of salt and 200 milligrams of potassium.

The role of sodium in electrolyte mixes is to help the body retain water. Refueling the body with electrolytes, especially sodium, is vital for athletes or highly active individuals, who, on average, can lose up to 7 grams of sodium daily through sweating in warm climates. Increasing sodium levels may also benefit people with low-sodium diets like low-carb, ketogenic, paleo or whole-food diets.

LMNT suggests mixing one pack of electrolytes into a 16 or 32-ounce bottle of water, depending on how salty the drink tastes. The company also recommends consuming one to two packets daily, depending on an individual’s activity level. That means a 30-count pack can last anywhere from 15 days to one month.

The Cost

Each LMNT electrolyte drink mix flavor comes in a 30-pack for $45, or you can purchase a monthly subscription for $39.

If you want to get more than one flavor at a time, you can buy the LMNT Value Bundle, which includes your choice of four 30-packs for a one-time purchase of $135, or you can get a monthly subscription for $117.

The company also offers an LMNT Recharge Variety Pack. This 12-pack comes with three packets of four flavors; Citrus Salt, Raspberry Salt, Orange Salt and Watermelon Salt. The variety sells for a one-time price of $20, or you can get a subscription for $18.

All orders come with free standard shipping in the U.S.

The Product

LMNT electrolyte mixes utilize high levels of sodium to help hydrate the body. According to the U.S. Food and Drug Administration (FDA), the average person should limit their sodium consumption to about 2,300 milligrams (or 2.3 grams) daily. The FDA explains that high-sodium diets raise blood pressure, increasing a person’s risk of heart disease, high blood pressure and stroke.

While the FDA’s statement around sodium is current as of 2021, LMNT uses evidence from the Intersalt Studies, published in 1988, to claim that individuals can safely consume 5 to 7 grams of sodium daily. This international study of electrolyte excretion and blood pressure found that dietary salt intake alone did not predict the prevalence of high blood pressure.

At the end of the day, individuals living with high blood pressure or other conditions that may be affected by salt intake should speak with their doctor before starting an electrolyte regime.

The Fine Print

LMNT is meant for supplementing electrolytes and should not be used as an individual’s only source of electrolytes. It’s also important to note that everyone’s electrolyte needs can vary based on their activity level and diet.

Although the LMNT website does not explicitly say it’s targeted toward athletes, consuming high levels of sodium may not benefit people who are not highly active or who have a diet primarily of highly processed foods. Studies also show a link between high blood pressure and dietary sodium intake, so it’s vital to speak with your doctor if you have hypertension.

What Experts Say

Michele Fumagalli, registered dietitian for the Chicago Fire football club, explains that when it comes to hydration, sodium and potassium are two of the essential electrolytes for hydration mixes such as LMNT. “[Sodium and potassium] help with fluid balance,” explains Fumagalli. “If we just drink water, we’ll pee a ton. But if we’re drinking sodium in our water, that will help retain the water in our body.”

Fumagalli also explains that getting the proper amount of sodium and potassium is vital because those two electrolytes are what people lose through sweat. It’s most beneficial to get those electrolytes before or after sweating.

“Sodium concentration during an event is not as important as preloading that workout, event or training,” says Fumagalli. “You want to load your body with sodium leading up to [an event] because when you’re working out, your body’s main focus is on getting oxygen to the muscles, not absorbing sodium. Then afterward, replenishing those electrolytes is a recovery tactic.”

Regarding LMNT and its high sodium levels, Fumagalli explains that 1000 milligrams of sodium won’t typically lead to negative results for athletes or active individuals who regularly sweat, whether from workouts or even yard work. However, if a person has a high-sodium diet, isn’t eating unprocessed foods and isn’t physically active, they don’t need to put an additional 1000 milligrams of sodium into their bodies.

Electrolytes like sodium and potassium are great, but as Fumagalli explains, they’re not a substitute for hydration. “Electrolytes won’t do anything if you don’t have enough fluids,” says Fumagalli. “We need to make sure we’re drinking water. Electrolytes are super important, but drinking water is the first thing we need to do.”

The Product Experience

As a competitive athlete, I regularly use electrolyte mixes to replenish my body after workouts. Compared to similar products I’ve tried, LMNT did help me feel more recovered after a workout. After two weeks of daily use (minus one rest day a week), I used 12 packets. I felt less drained and sluggish than when using other mixes. I also tried the mix before workouts but didn’t feel a substantial difference in my performance.

As expected, with the high salt level, I could taste the salt in the mix, even in 32 ounces of water. I also noticed I felt more thirsty after drinking LMNT, which Fumagalli explains is likely because of the high sodium levels. “Sodium is the main thing that continues to help you drink. It helps retain water and keeps you thirsty, so you continue [to drink water],” says Fumagalli.

I tried the four flavors included in the LMNT Recharge Variety Pack; Citrus Salt, Watermelon Salt, Raspberry Salt and Orange Salt. Each had a distinctly different taste but all had the same underlying saltiness and natural flavor profile in common. Of the four flavors I tried, I enjoyed Orange Salt the best. It had a natural orange scent and a hint of natural orange flavor, similar to if you squeezed a bit of orange in water.

Fumagalli suggested using half a packet in 32 ounces of water to help dilute the flavor if you want it less salty. Overall, I enjoyed the LMNT electrolyte mixes and would consider using them again.