Liquid IV vs. Propel: I Tried Both (Who Wins In 2026?)
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I'll never forget the morning I woke up feeling like death warmed over after what should've been an easy 5K run.
My mouth felt like sandpaper, my head was pounding, and I couldn't figure out why my usual water bottle hadn't cut it.
That's when I dove headfirst into the world of electrolyte supplements – specifically, the eternal debate between Liquid IV and Propel.
Quick Verdict
Liquid IV's 500mg sodium is half of what you lose per hour during intense training, and the 11g sugar per serving kills it for keto dieters and anyone watching carbs.
Propel's electrolyte content is so minimal (160mg sodium, 40mg potassium) it's basically expensive flavored water with artificial sweeteners.
If you're training hard, sweating heavily, or following strict dietary protocols, there's a better option.
Bubs Naturals Hydrate or Die delivers 2,000mg of complete electrolytes – 670mg sodium, 243mg potassium, 1,030mg chloride, 62mg magnesium, and 5mg calcium.
That's clinical-dose replacement that actually matches what your body loses, not partial formulas that force you to drink multiple servings.
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What Is Liquid IV?
Liquid IV burst onto the hydration scene with those distinctive white packets you've probably seen influencers dumping into their Stanley cups.
It's essentially a powder mix that claims to deliver hydration 2-3x faster than water alone through something called Cellular Transport Technology (CTT).
I first encountered Liquid IV at a CrossFit competition where they were handing out samples.
The rep explained it uses a specific ratio of sodium, glucose, and potassium designed to create an osmotic force that pulls water into your bloodstream more efficiently.
Sounds fancy, right? But here's what actually matters: each stick pack contains 500mg of sodium, 370mg of potassium, and 11 grams of sugar.
The company positions itself as more than just a sports drink – they market to travelers, parents, party-goers, and basically anyone who's ever felt dehydrated.
They've also got this whole give-back program where they donate servings to disaster relief efforts, which honestly made me feel less guilty about the price tag.
You can read my Liquid IV review for my experience taking this electrolyte supplement.
Pros
- Taste is less artificial than traditional sports drinks – refreshing, like slightly sweetened fruit water
- Individual packets are travel-friendly and TSA-approved
- Noticeable improvement in post-workout recovery time
- Eliminated post-workout headaches and reduced fatigue after outdoor work in extreme heat
- Wide variety of flavors (Strawberry, Piña Colada, and more) keeps daily hydration interesting
- Sugar-free line available using allulose and stevia for carb-conscious users
Cons
- 11g sugar per serving (equivalent to a fun-size candy bar) – problematic for multiple daily servings
- Expensive at $1.50-$2.00 per serving
- Some flavors taste medicinal (Watermelon flavor resembles children's Tylenol)
- B vitamin content causes bright neon yellow urine (alarming for first-time users)
- Sugar content makes it unsuitable for keto dieters or those monitoring blood glucose
What Is Propel?
Propel is Gatorade's sophisticated older sibling who went to college and decided sugar was overrated. Made by PepsiCo, it's been around since 2000 and comes in both powder packets and ready-to-drink bottles.
What sets Propel apart is its zero-sugar, zero-calorie formula that still manages to pack in electrolytes.
Each serving contains 160mg of sodium and 40mg of potassium – significantly less than Liquid IV, but that's by design. They're targeting everyday hydration rather than intense recovery.
I discovered Propel during a Costco run when I saw a 120-pack of powder packets for the price of maybe 15 Liquid IV sticks. The pragmatic part of my brain immediately perked up.
Pros
- Zero sugar formula allows multiple daily servings without blood sugar spikes
- Affordable price point ($0.25-$0.50 per serving) makes daily use sustainable
- Mixes clear with no residue or gritty texture
- Includes vitamins C, E, and B vitamins plus antioxidant blend for cellular health support
- Budget-friendly option for consistent hydration
Cons
- Subtle, weak flavor intensity – tastes like slightly flavored water
- Low electrolyte content insufficient for serious workout recovery or long endurance sessions
- Contains artificial sweeteners (sucralose and acesulfame potassium) that may cause digestive issues for sensitive individuals
- Packets clump and harden in humid conditions, forming "electrolyte rocks"
- Not designed for athletes or heavy sweaters who need clinical-dose electrolyte replacement
Liquid IV vs. Propel Main Differences
Sugar Content
This is the elephant in the room. Liquid IV's 11 grams of sugar per serving is intentional – the glucose helps drive their CTT system.
During my experiment, I found this worked brilliantly for actual dehydration recovery but felt excessive for casual sipping.
Propel's zero sugar approach uses artificial sweeteners instead. No blood sugar spikes, no extra calories, but also no glucose to aid absorption.
I tracked my hydration levels with one of those fancy smart water bottles, and Liquid IV definitely hydrated me faster, but Propel was perfectly adequate for normal daily drinking.
Sodium & Potassium Content
Liquid IV packs 500mg of sodium and 370mg of potassium – that's serious electrolyte replacement. After my Saturday morning tennis matches, this combo eliminated my usual afternoon crash.
Propel's 160mg sodium and 40mg potassium is more like a gentle nudge than a full replacement. Fine for office days or light exercise, but I needed two packets after hot yoga to feel normal.
Other Electrolytes
Both include additional vitamins, but Liquid IV focuses on B vitamins for energy while Propel adds antioxidants. Neither includes magnesium or calcium in significant amounts, which surprised me.
Taste
Liquid IV tastes like actual flavor – sometimes too much flavor. The Passion Fruit made my taste buds stand at attention.
Propel whispers its flavor suggestions. The Berry flavor tastes like someone described a berry to water, and water tried its best.
Convenience
Both come in stick packs, but Propel also offers bottles. Liquid IV's packets are slightly larger and sturdier – I've had zero tears or spills. Propel's packets are flimsier but take up less space.
Third Party Testing
Liquid IV is NSF Certified for Sport, meaning it's tested for banned substances. Crucial for competitive athletes, less important for weekend warriors.
Propel doesn't have third-party certification, but given it's made by PepsiCo, quality control is presumably solid.
Best For
Liquid IV: Heavy sweaters, endurance athletes, hangover recovery, international travel, anyone dealing with actual dehydration.
Propel: Daily hydration, light exercise, people avoiding sugar, budget-conscious hydrators, anyone who drinks multiple servings daily.
Price
Liquid IV runs $1.50-$2.00 per serving depending on where you buy. Subscribe and save brings it down slightly.
Propel costs $0.25-$0.50 per serving. Buying in bulk at Costco makes it even cheaper.
Main Drawbacks
Liquid IV's sugar content and price make it impractical for all-day sipping. Plus, that B-vitamin pee situation.
Propel's low electrolyte content won't save you after serious dehydration. The artificial sweetener aftertaste lingers, and the flavors are frankly boring.
My Experience Taking Liquid IV & Propel
Week one, I went all-in on Liquid IV. Every morning started with a Lemon Lime packet in my 32oz Hydroflask.
The first day, I felt like Bradley Cooper in Limitless – energy through the roof, no afternoon slump, crushed my workout.
By day three, the sugar was catching up with me. I calculated I was consuming an extra 77 grams of sugar weekly just from hydration drinks.
My jeans felt tighter, and my energy started crashing harder than before.
Week two switched to Propel. The transition was rough – everything tasted bland, and I missed that instant energy hit.
But by day four, my energy levels stabilized. No peaks and valleys, just steady hydration. My workouts suffered though.
After hot yoga on Thursday, I drank three packets and still felt like a raisin.
Weeks three and four, I got strategic. Liquid IV before and after intense workouts or when legitimately dehydrated (like that Sunday morning after my friend's wedding).
Propel for regular daily hydration and lighter activities. This combo was chef's kiss perfect.
The unexpected winner? My digestion improved dramatically with proper hydration. TMI perhaps, but regular electrolyte intake eliminated my afternoon bloating and made everything... move more efficiently.
Tracking my water intake showed I drank 20% more fluids when using flavored electrolytes versus plain water. Even bland Propel beat no flavor at all.
Should You Take Liquid IV Or Propel
If you're actually training hard – CrossFit, endurance running, cycling, heavy lifting in the heat – both products fall dramatically short of what your body needs.
Liquid IV's 500mg sodium? That's half of what you lose per hour during intense exercise. Propel's electrolyte content? So minimal it barely registers as supplementation.
And if you're keto, fasting, or watching carbs, Liquid IV's 11g sugar per serving is a dealbreaker.
There's a better option for athletes who train seriously: Bubs Naturals Hydrate or Die delivers 2,000mg of complete electrolytes – 670mg sodium, 243mg potassium, 1,030mg chloride, 62mg magnesium, and 5mg calcium.
That's clinical-dose replacement that actually matches sweat losses during hard training, not partial formulas designed for casual exercisers.
Zero sugar means keto dieters, fasters, and carb-conscious athletes can hydrate properly without breaking their macros.
NSF Certified for Sport means competitive athletes avoid testing concerns. Natural sourcing (Pacific Ocean sea salt, coconut water powder, bioavailable magnesium glycinate) beats both Liquid IV's sweetener-heavy approach and Propel's artificial everything.
At $1.89 per serving, Bubs costs more than Propel and slightly more than Liquid IV. But you're getting five complete electrolytes at doses that actually work – not forcing yourself to drink 3-4 servings of competitors' products to get adequate replacement.