Liquid IV vs. Salud (Who Wins In 2026?)
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I'll admit it, I used to think all hydration powders were basically the same. Dump a packet in water, shake it up, and pretend you're being healthy, right?
That changed the morning I woke up after my friend's wedding, desperately rummaging through my kitchen cabinets at 6 AM, mixing up both Liquid IV and Salud in separate glasses because I couldn't decide which one would actually save me.
Spoiler: they're definitely not the same, and after three months of methodically testing both, I've got strong opinions about which one belongs in your gym bag, desk drawer, or hangover kit.
Quick Verdict
Liquid IV delivers fast hydration with enjoyable flavors in convenient stick packs at $1.50 per serving, but the 11g sugar content means you can't use it during fasting, on keto, or multiple times daily without consequences.
Salud offers zero-sugar formula with double the sodium (1,000mg) at $0.80 per serving, perfect for serious athletes and diabetics, but tastes like "athletic disappointment" and requires impractical tub packaging that's useless for travel.
Bubs Naturals Hydrate or Die eliminates this impossible choice entirely. With 2,000mg of total electrolytes including 650mg sodium, 243mg potassium, 1,030mg chloride, and 62mg magnesium, you get more comprehensive mineral coverage than either competitor.
More balanced than Salud's sodium-heavy formula, more complete than Liquid IV's basic profile.
The smart glucose inclusion provides Liquid IV's rapid absorption benefits without the 11g sugar bomb.
Just enough natural cane sugar to activate optimal hydration pathways without breaking fasts or causing crashes.
At $1.89 per serving, Bubs costs more than Salud's $0.80 but delivers convenient single-serving packets that Salud's tub can't match, plus natural flavors that actually taste good unlike Salud's "aggressively salty lemon."
You're paying $0.39 more than Liquid IV's $1.50 for double or triple the electrolyte content, ORS-compliant formula matching WHO standards, and NSF Certification for Sport that proves quality beyond both competitors.
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What Is Liquid IV?
Liquid IV burst onto the hydration scene with a bold claim: one stick delivers hydration 2-3x faster than water alone.
It's essentially a powdered drink mix based on something called Cellular Transport Technology (CTT), which sounds fancy but basically means they've optimized the ratio of sodium, glucose, and potassium to help water absorb more efficiently into your bloodstream.
The brand started in 2012 and quickly became the hydration powder you'd spot at every CrossFit box and marathon expo.
Each stick pack contains 11 grams of pure cane sugar, 500mg of sodium, and 370mg of potassium, along with vitamins B3, B5, B6, B12, and vitamin C.
You tear open the packet, dump it into 16 ounces of water, and shake. The result? A slightly thick, sweet drink that tastes like someone dissolved Smarties candy in salt water, but in a weirdly pleasant way.
Read my Liquid IV review for my experience taking these electrolytes.
Pros
- Legitimately fast hydration with noticeable effects within 15-20 minutes after sweaty workouts or severe dehydration
- Individual stick packs are travel-friendly and TSA-compliant, perfect for airport security and on-the-go mixing
- Solid flavor variety including Passion Fruit (tropical Starburst), Watermelon (summertime essence), and Pina Colada (vacation vibes)
- Complete powder dissolution without grainy texture or floating chunks that plague competing products
Cons
- High sugar content (11g per serving) equals one-third of a Coke's sugar, problematic for anyone cutting sugar or managing blood glucose
- Expensive at $1.50 per stick in bulk purchases, costs add up quickly with daily use
- Lingering aftertaste with sweetness mixed with saltiness sits on tongue for approximately 30 minutes after consumption
What Is Salud?
Salud took a different approach to the hydration game. Instead of leading with rapid absorption claims, they positioned themselves as the "clean" hydration option, no sugar, no artificial sweeteners, just pure electrolytes and trace minerals.
Founded by two athletes who got tired of sugary sports drinks, Salud launched with a simple premise: hydration shouldn't require a sugar crash.
Each serving contains zero sugar, 1000mg of sodium (double Liquid IV's amount), 200mg of potassium, plus magnesium, calcium, and zinc.
The powder comes in a tub with a scoop, not individual packets, which immediately tells you they're targeting a different crowd, the meal-preppers and home-gymers rather than the grab-and-go airport warriors.
Pros
- Zero sugar formula is game-changing for glycemic index management, intermittent fasting compatibility, and diabetic-safe hydration without blood sugar concerns
- High sodium content (1,000mg) perfect for serious athletes who leave visible salt crystals on shirts after intense training sessions
- Trace minerals including magnesium eliminate middle-of-the-night muscle cramps and calf seizures, plus zinc for immune support
- Unflavored version mixes invisibly into any beverage from black coffee to smoothies without altering taste
Cons
- Flavored versions taste aggressively unpleasant—described as "aggressively salty lemon," "metallic berry," or "athletic disappointment" without sugar to mask mineral flavor
- Impractical tub packaging for travel requires transferring powder to small containers, creating suspicious appearance when mixing at gym
- Lack of individual portions makes proper dosing difficult with easy over-scooping or under-scooping that throws off electrolyte balance
Liquid IV vs. Salud Main Differences
Sugar Content
This is the elephant in the room. Liquid IV's 11 grams of sugar versus Salud's zero grams isn't just a number, it completely changes when and how you can use these products.
Liquid IV's sugar helps with rapid hydration (glucose assists sodium absorption), but it also means you're consuming 44 calories per serving.
Salud's zero-sugar approach means zero calories, but the hydration might take slightly longer to kick in.
Sodium & Potassium Content
Salud wins on sodium with 1000mg versus Liquid IV's 500mg. For context, you lose about 1000mg of sodium per liter of sweat during intense exercise.
Liquid IV takes the potassium crown with 370mg versus Salud's 200mg. The ratio matters, Liquid IV's is closer to what sports scientists recommend for rapid rehydration.
Other Electrolytes
Salud includes magnesium (50mg), calcium (25mg), and zinc (2mg). Liquid IV sticks to the basics but adds B vitamins and vitamin C. Honestly?
Unless you're deficient, you probably won't notice the difference from these additions. The magnesium in Salud might help with sleep and muscle cramps, but 50mg is pretty minimal.
Taste
Liquid IV tastes like a sports drink, sweet, fruity, familiar. Salud tastes like what happens when you try to make a sports drink without sugar.
I've grown to tolerate Salud's flavor, but I've never craved it. Meanwhile, I've caught myself looking forward to my post-workout Liquid IV.
Convenience
Liquid IV's stick packs win here, no contest. Perfect portions, easy to travel with, no measuring required. Salud's tub system works if you're mixing at home, but it's a pain for on-the-go hydration.
Third Party Testing
Both brands claim third-party testing, but Liquid IV is NSF Certified for Sport, meaning it's tested for banned substances. Salud doesn't have this certification, though they do test for purity and potency.
Best For
Liquid IV excels for: rapid rehydration, hangovers, travel, casual athletes, anyone who prioritizes taste.
Salud dominates for: keto/low-carb dieters, diabetics, intermittent fasters, endurance athletes who need serious sodium, anyone avoiding sugar.
Price
Liquid IV runs about $1.50 per serving buying in bulk. Salud costs roughly $0.80 per serving from the tub. Over a month of daily use, that's $45 versus $24, a significant difference.
Main Drawbacks
Liquid IV's sugar content and price are its Achilles' heels. Salud's taste and travel inconvenience are deal-breakers for many. Neither is perfect, which is why I keep both in my pantry.
My Experience Taking Liquid IV & Salud
Let me paint you a picture of my typical week with these hydration powders. Monday morning, 5:45 AM, I'm stumbling into the gym still half-asleep.
I mix Salud's unflavored powder into my pre-workout because I'm fasting until noon and can't afford the sugar hit.
The sodium helps me not feel like death during my workout, and I don't get that 7 AM crash that comes with sugary pre-workouts.
Wednesday evening, after teaching two back-to-back spin classes (yes, I'm that instructor who actually does the workout), I'm drenched and depleted.
This is Liquid IV territory. I need fast hydration and honestly? I've earned those 11 grams of sugar.
The Passion Fruit flavor mixed with ice-cold water tastes like victory. Within 20 minutes, I feel human again instead of like a wrung-out dishrag.
Friday night, I'm at a friend's birthday dinner, and we're several cocktails deep. Before bed, I force myself to chug a Liquid IV (Lemon Lime, because citrus helps with nausea).
Saturday morning, I wake up merely tired instead of wanting to die. Is it placebo? Maybe. Do I care? Absolutely not.
Sunday's long run is where things get interesting. I've experimented with both, and here's what I've found: Salud before and during the run (mixed strong, about 1.5 scoops in 20 ounces) keeps me from bonking without the sugar crash.
But Liquid IV after the run helps me recover faster, probably because my depleted muscles actually need that glucose.
The unexpected discovery? Mixing half a serving of each. I know, I know, hydration powder cocktails sound ridiculous.
But half a Liquid IV stick plus half a scoop of Salud gives you moderate sugar (5.5g), solid sodium (750mg), and decent taste. It's my Goldilocks solution for moderate workouts.
Should You Take Liquid IV Or Salud?
Liquid IV delivers fast hydration with genuinely enjoyable flavors in convenient stick packs perfect for travel.
But that 11g sugar content means you can't use it during intermittent fasting, on keto diets, or multiple times daily without consequences.
At $1.50 per serving, you're paying premium prices for hydration that comes with metabolic trade-offs and lingering sweet-salty aftertaste.
Salud offers zero-sugar formula with serious sodium (1,000mg) that endurance athletes actually need, plus it won't break your fast or spike blood sugar.
At $0.80 per serving, it's more budget-friendly for daily use. However, the taste my partner accurately described as "athletic disappointment" makes consistent use feel like punishment.
The tub packaging is impractical for travel, and without individual portions, you're constantly guessing at proper dosing or looking suspicious mixing white powder at the gym.
Bubs Naturals Hydrate or Die delivers everything both products attempt without forcing impossible choices.
With 2,000mg of total electrolytes including 650mg sodium, 243mg potassium, 1,030mg chloride, and 62mg magnesium, you get more comprehensive mineral coverage than either competitor.
The balanced electrolyte profile provides Salud's serious sodium for endurance athletes without the sodium-heavy imbalance that requires careful dosing.
You get more complete mineral support than Liquid IV's basic sodium-potassium formula, plus actual magnesium content that prevents those middle-of-the-night calf seizures.
The smart glucose inclusion provides Liquid IV's rapid absorption benefits, activating the same sodium-glucose transport system that makes their CTT technology work, without the 11g sugar bomb.
Just enough natural cane sugar to optimize hydration pathways without breaking fasts, spiking blood sugar, or causing crashes.
The ORS-compliant formula matches WHO oral rehydration standards, delivering the medical-grade effectiveness both brands claim but only Bubs actually achieves.
At $1.89 per serving, you're paying more than Salud's $0.80 but getting convenient single-serving packets that make Salud's tub system obsolete for travel, gym bags, and on-the-go hydration.
You're paying $0.39 more than Liquid IV's $1.50 for double or triple the electrolyte content plus natural flavors that taste genuinely good—no "aggressively salty lemon" punishment or lingering sweet-salty aftertaste.