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Looking for an honest (not sponsored!) LMNT electrolytes review? Here’s everything you need to know, including taste, best and worst flavors, and how it stacks up to competitors.
As a former endurance runner and triathlete now turned lifting lover and certified personal trainer, I’ve done my fair share of experimenting with electrolyte and mineral replacements. In fact, I developed my own DIY electrolyte replacement drink almost a decade ago when I couldn’t find one that fit my needs.
When LMNT hit the scene in 2019, I immediately started testing it out, mainly because of the ingredients and science-backed dose of electrolytes. Within a few days, I saw improvements in my thirst, fatigue, and dizziness on workout days. Things I considered “normal” were really because I wasn’t taking in enough electrolytes.
So, is it right for you? Here is my honest (not sponsored) LMNT electrolytes review, including mixing tips, how it stacks up to competitors, and the best and worst flavors.
PS: If you’re searching for a coupon code—I have one! Get a free 8-pack of LMNT with ANY order you make whether you’re a new or current customer with this link!
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What are Electrolytes?
Electrolytes are minerals that conduct electrical charges in your body. The primary ones include sodium, potassium, chloride, magnesium, and calcium. Electrolytes serve as the spark plugs in the body because they are responsible for over 20,000 bodily reactions, including the creation of energy.
Your nervous system sends messages through electrical transmissions, or nerve impulses. You need electrolytes for nerve impulses to fire.
Electrolytes deliver nutrients into cells, balance the pH of the blood, and control muscle contractions. They also play a key roll in hormone regulation. Low sodium levels actually spike adrenal hormones like cortisol, which is an important part of our stress response.
What is LMNT?
LMNT is a popular zero-sugar electrolyte drink mix that replaces vital electrolytes without any unnecessary added ingredients often found in sports drinks. Since it launched in 2019, LMNT has become incredibly popular because of its formulation, taste, and effectiveness. The company’s mission is to restore health through hydration. It’s one of the only electrolyte replacement products available that is paleo and keto friendly, and doesn’t contain any sugar, gluten, fillers, or artificial ingredients.
The company was co-founded by a number of experienced athletes and health advocates, including Paleo diet pioneer, Robb Wolf. After spending years experimenting with electrolyte concoctions in his own kitchen, he decided to create a science-backed formulation that would properly support sodium levels.
LMNT is available in convenient grab and go packets. You just take a packet, rip it open, mix it up with water, and sip! It can be mixed with 16 to 32 ounces of water depending on your flavor preference.
Each drink packet contains:
- 1000 milligrams of sodium
- 200 milligrams of potassium
- 60 milligrams of magnesium
LMNT has been reviewed and tested by both professional and recreational athletes with great success. While you can take LMNT at any time throughout the day, the most common times to take it are first thing in the morning and about 30 mins prior to a workout or sweaty activity (hello, gardening!). When it comes to electrolytes, preparing ahead of time is much better than trying to fix a depletion.
Ingredients
While there are nine flavors, each one has just about the same ingredients. The only difference to date? The Watermelon flavor has malic acid instead of citric acid. Here’s what’s inside:
- Salt (Sodium Chloride)
- Citric Acid
- Magnesium Malate
- Potassium Chloride
- Natural Flavors
- Stevia Leaf Extract
If you’re curious about the natural flavors in LMNT, they are created through a spray dry process that turns liquid flavors (botanical or spice extracts—in this case, fruit extracts) into a fine, dry powder that delivers taste in a blend-able and shelf-stable form.
Check out the full ingredients list for each flavor here.
Current Flavors
So, I’m going to give you my honest opinion of each flavor. Ever since it launched as a limited-edition flavor in 2021, the fan favorite is Grapefruit Salt. This flavor went from limited-edition to available year-round in September 2023, and at the same time Lemon Habanero was discontinued. Here are the eight year-round flavors:
- Grapefruit Salt (my favorite!)
- Citrus Salt (the most popular original flavor)
- Watermelon Salt (my kids’ favorite)
- Raspberry Salt
- Orange Salt
- Chocolate Salt (I don’t understand this one)
- Mango Chili
- Raw Unflavored
- Lemon Habanero – discontinued 2023
LMNT has a perfectly sweet taste with a little hit of salt. Trying LMNT for the first time? You won’t go wrong with Grapefruit, Watermelon, or Citrus. I have tried them all, and my least favorite flavors are Chocolate and Lemon Habanero. Chocolate isn’t bad when mixed with warm water, but even as a chocolate lover, I can’t take it. If you like a bit of a kick, go with Mango Chili!
Mixing Tip
Like any powder mix, LMNT tends to settle at the bottom of your glass or water bottle. I recommend using a shaker bottle, or adding ice to your cup, then pouring the electrolyte pack on top of the ice before adding water. Mix your drink with a spoon to get it fully incorporated. If your drink gets a little too salty at the end, just add 2-4 oz more water.
Does LMNT Actually Work?
Here’s the deal: you lose electrolytes when you sweat and go to the bathroom, and they have to be replaced through diet and supplementation. Your need for electrolytes increases significantly if you’re exercising regularly or following a whole foods diet, which is naturally lower in sodium.
When training, electrolytes are critical for performance. Studies show the main electrolytes we lose when we sweat are sodium and potassium. Many athletes feel dehydrated and drink more water, but this can dilute blood sodium levels even further. Deficiencies can show up as muscle cramps, headaches, chronic fatigue, dizziness, seeing stars when standing, and sleep disturbances.
LMNT effectively replaces three main electrolytes that are crucial to the body’s performance:
- Sodium conducts nerve impulses, balances fluid and minerals in the body, and helps muscles contract and relax.
- Potassium help maintain normal levels of fluid inside your cells, regulates your heartbeat, and supports muscle and nerve function.
- Magnesium aids in the production of energy, regulates muscle contractions, and maintains normal muscle and nerve function.
As a certified personal trainer, exercise enthusiast, mom of two, former triathlete, and gardener, my honest feedback is that it has made a HUGE difference in my exercise recovery, fatigue, and dizziness. It’s one of the only things I supplement with daily. I used to struggle with dizziness, headaches, and seeing stars, especially on intense workout days. I haven’t had any of those issues since taking it daily. When I take it, I almost instantly feel more energized and alert.
What I Love About It:
- Tastes amazing
- Zero sugar, gluten, fillers, or artificial ingredients
- A variety of flavors
- Paleo and keto friendly
- Made with pure, high quality sodium chloride
- Has an effective dose of electrolytes: 1000 mg sodium, 200 mg potassium, and 60 mg magnesium
- Uses magnesium malate—an absorbable form of magnesium that is easy on digestion
- Free shipping
- Easy to use and travel friendly
- Bulk discount—I like to do the Insider Bundle because you can buy 3 boxes, get 1 free + get a free 8-pack! This comes out to $1.05 per pack.
- No-questions-asked refund policy
Cons:
- No options to order in canisters (I wanted to make a big cooler for a volunteer event)
- Can be too salty once you get to the bottom of your drink. I always add more water as a “second drink.”
- Slightly more expensive than competitors
Is LMNT Right For You?
LMNT was specifically created to help people replenish electrolytes. Naturally, there are some people who can benefit from this. It’s great for:
- People who consume a whole foods diet, which is naturally low in sodium
- Athletes
- Active individuals who exercise regularly or have physically demanding jobs
- Breastfeeding moms
- Those who live in hot, humid areas
- People struggling with adrenal dysfunction and chronic stress
Is LMNT too much sodium? LMNT contains 1,000 mg of sodium per packet. Studies suggest this is an appropriate amount for athletes and active individuals in order to balance electrolytes. If you’re sedentary or eat a highly processed diet high in sodium, this may be too much sodium for you, so please speak with a trusted medical practitioner first.
The 2020–2025 Dietary Guidelines for Americans recommend that Americans do not exceed 2,300 mg of sodium each day to promote cardiovascular health. In the UK, the NHS recommends people limit salt intake to 6,000 mg of sodium each day. Why the large variance? A growing body of literature that shows sodium is critical for health.
In 2017, a Framingham Offspring Study found that low sodium intake was actually associated with higher blood pressure. Perhaps more importantly, the study highlighted the importance of dietary potassium. Researchers found that individuals with the lowest blood pressure were those who had the highest intake of sodium and potassium.
It’s important to replenish both electrolytes and sodium if you are active. If you have high blood pressure or cardiovascular issues, make sure to speak with a trusted medical practitioner first.
Competitor Breakdown
- Liquid IV vs LMNT: A powdered drink mix that is available in individual packs. It contains sugar as the first ingredient (11 grams), 45 calories, 500 grams of sodium, and 370 grams of potassium. It doesn’t contain any magnesium, and has additives and additional vitamins, including vitamins C, B6, and B12. It’s priced at $1.56 per pack, compared to LMNT at $1.50 per pack.
- Nuun vs LMNT: Electrolyte tablets that dissolve in 16 oz of water. Nuun contains added sugar, and a much lower dose of electrolytes: 300 mg of sodium, 150 grams of potassium, and 25 mg of magnesium oxide, which is a known laxative. Nuun is about .75 cents per tablet compared to LMNT at $1.50 per pack.
- DripDrop vs LMNT: A powdered electrolyte drink designed to work “like an IV.” The first two ingredients are sugar and fructose (7 grams). It contains 35 calories, and a much lower dose of electrolytes: 330 grams of sodium, 185 grams of potassium, and 39 grams of magnesium citrate, which is known to have a laxative effect. It also contains added vitamin C and zinc. DripDrop is around .84 cents per pack, compared to LMNT which is $1.50 per pack.
While I love to have options, when I review the field and do market comparisons, LMNT electrolytes always wins because of the effective dose of sodium, form of magnesium, and lack of added synthetic vitamins or sugars.
FAQs
Is it OK to drink LMNT every day?
Yes! You can absolutely use LMNT daily, especially if you’re active, exercising regularly, or live in hot or humid climates.
How does LMNT taste?
LMNT does not taste like your typical sugary sports drink! It’s slightly sweet and salty with a naturally smooth flavor and mouth feel. It’s very drinkable and refreshing. Some of the more popular flavors, like watermelon, have a much sweeter taste overall. If you find the mix to be too salty for you, mix with 32 ounces of water.
When should you drink LMNT?
While you can take LMNT at any time throughout the day, the most common times to take it are first thing in the morning and about 30 mins prior to a workout or sweaty activity. When it comes to electrolytes, preparing ahead of time is much better than trying to fix a depletion.
What kind of salt does LMNT use?
LMNT uses pure sodium chloride in its electrolyte packs. The sodium chloride is an evaporated, high purity level (99.6-99.9%) salt mined from springs located in the US. It’s mined through a traditional non-blast salt mining operation, which is largely free of common contaminants such as heavy metals and microplastics.
What’s the difference between LMNT vs Liquid IV?
The main difference is that Liquid IV contains sugar (it’s the first ingredient), a lower dose of sodium, no magnesium, and additional vitamins such as vitamins C, B6, and B12 and additives. LMNT contains 1 gram of sodium, magnesium, 0 grams of sugar, and no added vitamins or unnecessary additives.
Ways to Save
A single box of 30 LMNT packets is $45. The BEST way to save is to purchase the Insider Bundle, which allows you to buy 3 boxes, get 1 box free. You can pick different flavors in the bundle for variety!
You can also use the coupon code coconuts for a free 8-pack with any order. The code is for everyone—new and current customers alike. So, anytime you purchase LMNT, just use the code and you’ll get an extra 8-pack with your order.
All orders are free shipping, and the orders come fast. So, I recommend purchasing direct from the website so you get the freshest product that isn’t clumpy or close to expiration.
Final Thoughts
After testing many different electrolyte brands over the last two decades, my honest take on LMNT is that it has drastically impacted my recovery. I personally wanted an electrolyte replacement that had zero sugar and no added fillers or unnecessary vitamins and minerals. After using it consistently for the last three years, it has made a HUGE difference in my fatigue, cramping, headaches, and dizziness upon standing. It’s one of the only things I supplement with daily.
I used to struggle with a number of symptoms on workout days, including seeing stars, unquenchable thirst, and fatigue. I haven’t had any of those issues since taking it daily. When I take it, I almost instantly feel more energized and alert. In my opinion, LMNT is more than worth the investment!
Want more information on dialing in electrolyte supplementation? Check out my Well-Fed Women Podcast episodes:
Imi says
Appreciate this review.Donyou think their potassium is good quantity. I actually mix mine with coconut water now because I see research saying 3.5mg potassium and 2mg sodium. But this is good on the sodium and low on potassium side.
Noelle Tarr, NTP, CPT says
I do think their potassium is sourced well. You have to be careful when supplementing with potassium and there are restrictions on it because too much potassium in your blood at once can cause heart problems.