I see it too. Influencers all have their favorite brand of electrolyte mixes that they swear by as essential for their health. Many of these mixes being either A: pricey, or B: disgusting (we’re talking straight salt water taste). While at times these mixes can be excessive/unnecessary, they do have their place. So let’s break it down from a nutrition stand point, and I’ll give you my top recommendations based on your specific needs.

Why hydration?

There’s a reason hydration is preached by health experts. Water plays a critical role in nearly every bodily function.

Water is used to: 

• Regulate body temperature
• Support digestion
• Transport nutrients (and OXYGEN)
• Remove waste products 
• Maintain skin and joint health 

Staying well hydrated can help improve physical performance and recovery, boost immune function, aid weight management, and enhance brain function (all things a Mom wants, right?!). It is typically recommended that you intake half of your body weight in fluids daily.

Electrolytes (what’s contained in these popular hydration drinks) play an important role in the balance of fluids within the body. Electrolytes are minerals found in body fluids that help regulate processes such as muscle contraction, heart function, blood pressure, nerve function, and water balance. While we can receive the majority of needed electrolytes from the foods we eat, electrolyte supplements (like sports drinks) can be beneficial at times to help fill in the gaps. 

When is it worth it?

The number one thing to consider: Not all drinks are created equal. What your day-to-day looks like is going to impact your electrolyte needs. Are you out chasing your kids in the hot sun? Some extra electrolytes would probably be helpful. Just did a hard workout, or long run and were sweating lots? The extra support of a hydration drink would be helpful. Working a desk job? I’d mostly focus on your water intake.

Here are some basic tips on what to look for in an electrolyte/sports drink: 

1. Limited added sugar 
2. Not too high in sodium (around 700 mg or less) – most Americans get enough from their diet
3. Contain additional electrolytes like potassium, magnesium, and/or calcium. 

My Recommendations

Here are some specific recommendations of brands I like, depending on your needs.

	Pros:	Best for:
Just Ingredients	No added sugar, clean ingredients, good balance of electrolytes.	Every day use
Liquid IV	No added sugar options, contains potassium. Higher sodium contents.	Workout recovery/sports drink
Body Armor Lyte	Contains magnesium. Low added sugar. Convenient (pre-mixed).	Occasional use – fun drink on a hot day
Re-Lyte Hydration	No added sugar. Contains potassium, magnesium, and calcium. Higher sodium contents.	Workout recovery/sports drink
LMNT	No added sugar. Contains potassium and magnesium. Higher sodium contents.	Workout recovery/sports drink

Overall my #1 recommendation would be Just Ingredients Electrolytes. You’ll quickly learn this is one of my currently most trusted brands with clean ingredients. I also have found these to be the best-tasting! These would meet the hydration needs of most Moms on the average day.

If you start going a little crazy and decide to become a long-distance runner (you go, girl), or are sweating a lot more than usual, I would recommend Liquid IV over the other drinks, mostly based on preferred flavor. The higher sodium electrolytes all tend to have a more “salty” taste. The Lemon Lime and Raspberry Lemonade are my favorite flavors.

Worth it?

At the end of the day, staying hydrated doesn’t have to mean loading up on expensive powders or forcing down salty water. Most of us just need consistent water intake and maybe a little electrolyte boost during heavier sweat days (chasing toddlers, working out, or sweating it out in the summer heat).

If you’re feeling foggy, sluggish, or just off, hydration might be a good place to start — it’s one of the simplest ways to support your body (and your mood).

And remember, you don’t need every trendy drink out there. Just a solid option or two that fits your needs and tastes good enough to make you actually want to drink it.

💧 Check out my go-to favorites above — and if you find one that works for you, let me know! I love hearing what’s working for other moms trying to do their best without the pressure of perfection.

Want to try one out? I’ve linked some of my favorites here:

Just Ingredients Electrolytes: Tropical Paradise

Liquid IV: Lemon Lime

Body Armor Lyte: Blueberry Pomegranate

Re-Lyte Hydration: Strawberry Lemonade