I Tried LMNT Electrolytes & Here's What I Learned (2025 Review)

November 5, 2025

If you've been anywhere near the fitness community lately, you've probably heard the buzz about LMNT electrolytes.

We decided to cut through the hype and give you the real story on whether this premium-priced supplement deserves a spot in your gym bag – or if it's just another overpriced salt packet riding the electrolyte wave.

Pros

Science-Backed Formula: The sodium content (1,000mg per packet) actually aligns with research recommendations for athletes who need 500-1,150mg/L during intense exercise.
Zero Sugar: Unlike most sports drinks that pack in 20-30g of sugar, LMNT keeps it clean. No artificial sweeteners that leave that weird aftertaste, no mysterious "natural flavors" that could mean anything. Just stevia if you go flavored, or absolutely nothing if you choose raw.
Flavor Game On Point: We're not gonna lie – the Citrus Salt tastes like summer in a glass. The Watermelon Salt? Legitimately refreshing. Even the Chocolate Salt (yeah, we were skeptical too) works surprisingly well in hot water as a pre-workout drink.
Convenience Factor: Individual packets mean no measuring, no mess, no carrying around a giant tub. Throw a few in your gym bag, car, or desk drawer. The packaging is also pretty sturdy – we haven't had any explode in our bags yet.
Actually Dissolves: You'd be surprised how many electrolyte powders leave you with sandy water. LMNT dissolves completely, even in cold water. No gritty texture, no chunks at the bottom of your bottle.

Cons

The Price Tag Hurts: At roughly $1.50-$2.00 per serving, LMNT costs more than your morning coffee. For daily use, you're looking at $45-60 per month.
Sodium Overload for Some: While 1,000mg of sodium is great for heavy sweaters and endurance athletes, it might be overkill for your casual gym-goer or someone just trying to cure a hangover. The research shows most people need 460-1,150mg/L, but that's per liter – and context matters.
Missing Calcium: Here's something interesting: research recommends 10-50mg/L of calcium for optimal electrolyte replacement. LMNT has zero. It's not a dealbreaker, but it's a curious omission for a "complete" electrolyte supplement.
Salty AF: If you're not used to proper electrolyte drinks, that first sip might shock you. The Raw Unflavored literally tastes like ocean water. Even the flavored versions have a pronounced saltiness that takes getting used to.
Limited Availability: You can't just grab LMNT at your local grocery store. It's primarily online-only, which means planning ahead and dealing with shipping times (and costs if you don't hit the free shipping threshold).

Quick Verdict

Look, LMNT works. We're not disputing that. The science is solid, the sodium content hits the sweet spot, and the convenience factor is real.

But at $1.50 per serving, you're paying premium prices for what's essentially salt water with good marketing.

Bubs Naturals Hydrate or Die delivers everything LMNT does, and then some, for roughly the same price ($1.89 per serving).

But unlike LMNT's three electrolytes, Bubs packs in five. Sodium (670mg), potassium (243mg), chloride (1,030mg), magnesium (62mg), and calcium (5mg). That's right, they actually included the calcium that LMNT mysteriously left out.

Bubs sources everything from nature. Pacific Ocean sea salt from San Francisco Bay, coconut water powder, and magnesium glycinate (the bioavailable kind that won't wreck your stomach).

It's NSF Certified for Sport, which means professional athletes can use it without worrying about banned substances. And if you've ever had LMNT's Raw Unflavored literally taste like you're drinking the ocean, Bubs' natural flavors actually make hydration enjoyable.

===>Check Latest Bubs Natural Hydrate Or Die Deals<===

What Is LMNT

LMNT is a zero-sugar electrolyte drink mix created by Robb Wolf (yeah, the Paleo Solution guy) and his team.

Born from the ketogenic and low-carb community's need for proper electrolyte replacement without the sugar bomb, it's positioned as the thinking athlete's hydration solution.

The company launched in 2018 with a simple premise: most electrolyte drinks don't have enough sodium and have way too much sugar.

They weren't wrong. The average sports drink has 150-300mg of sodium and 20-35g of sugar. Meanwhile, research shows athletes can lose 1,000-2,000mg of sodium per hour during intense exercise.

LMNT targets a specific gap in the market. People who understand that proper hydration isn't just about water, but who also don't want to drink liquid candy to get their electrolytes.

Think CrossFitters, endurance athletes, keto dieters, and that growing segment of health-conscious folks who read nutrition labels like they're studying for finals.

The brand has built a cult following, especially in the functional fitness and biohacking communities.

Their marketing leans heavy on science and transparency, publishing detailed breakdowns of their formulation decisions and regularly citing research. It's refreshing in an industry full of "proprietary blends" and marketing fluff.

LMNT Ingredients

Let's break down exactly what you're getting in each packet – and more importantly, how it stacks up against optimal ratios.

The Core Electrolytes:

Ingredient	LMNT Amount	Research Range	Our Take
Sodium	1,000mg	500-1,150mg/L	Right in the sweet spot
Potassium	200mg	78-195mg/L	Slightly high but beneficial
Magnesium	60mg	8-50mg/L	Above typical needs but not harmful
Calcium	0mg	10-50mg/L	Notable absence

The sodium-to-potassium ratio of 5:1 is actually pretty smart. Most people get plenty of potassium from food but struggle with sodium, especially on low-carb diets or during heavy training.

Flavoring Components (in flavored versions):

Citric Acid (for tartness)
Stevia Leaf Extract (natural sweetener)
Natural Flavors (fruit extracts)
Malic Acid (in some flavors)

What's NOT in it:

Sugar or artificial sweeteners
Carbohydrates
Calories
Artificial colors
Gluten, dairy, or soy

The magnesium comes as magnesium malate, which has decent bioavailability and is easier on the stomach than magnesium oxide.

The 60mg dose is higher than typical sweat losses (8mg/L) but can help address the widespread magnesium deficiency in athletes.

Interestingly, LMNT doesn't include chloride as a separate ingredient, though you're getting it through the sodium chloride (salt). Research shows chloride losses equal sodium losses during exercise, so this makes sense.

LMNT Price

Current Pricing Structure:

30-count box: $45 ($1.50 per serving)
60-count box: $87 ($1.45 per serving)
120-count box: $164 ($1.37 per serving)
Sample pack (8 sticks): $16 ($2.00 per serving)

Subscription Savings:

Sign up for monthly delivery and save roughly 17%. That brings a 30-count box down to $37.50 ($1.25 per serving). Still not cheap, but more palatable.

How Does This Compare?

Brand	Price Per Serving	Sodium Content	Sugar
LMNT	$1.25-$1.50	1,000mg	0g
Liquid IV	$1.00-$1.33	500mg	11g
Nuun Sport	$0.50-$0.70	300mg	1g
Gatorade Powder	$0.25-$0.35	160mg	21g
DIY Salt Mix	$0.05-$0.10	Customizable	0g

Yeah, you could make your own for pennies. One-quarter teaspoon of salt, a pinch of potassium chloride (No-Salt), and some magnesium powder would get you close. But you're paying for convenience, taste, and not having to be your own chemist.

The free shipping threshold is $99, which basically forces you to buy the 60-count or larger. They occasionally run promotions (usually 10-15% off), and new customers can typically find a discount code for their first order.

===>Check Latest Bubs Natural Hydrate Or Die Deals<===

LMNT Benefits

Enhanced Exercise Performance

The high sodium content genuinely helps during long training sessions. We noticed less cramping during 2+ hour bike rides and better endurance in the gym. The research backs this up – proper sodium replacement maintains blood volume and prevents the performance decline that comes with dehydration.

Faster Recovery

Post-workout fatigue seemed less pronounced. Whether it's the magnesium helping with muscle function or just better overall hydration, recovery between sessions improved noticeably.

Mental Clarity (Especially on Low-Carb)

If you're doing keto or intermittent fasting, LMNT is a game-changer. That foggy, sluggish feeling often comes from electrolyte imbalance, not the diet itself. One packet in the morning cleared the brain fog within 20 minutes.

Better Sleep

The magnesium might be the hero here, but taking LMNT in the evening (especially the chocolate flavor in hot water) seemed to improve sleep quality. Less tossing and turning, fewer middle-of-the-night wake-ups.

Hangover Prevention/Cure

Look, we're adults here. A packet before bed after drinking and another in the morning works better than any hair-of-the-dog remedy. The sodium helps retain water, counteracting alcohol's diuretic effect.

Reduced Headaches

Those afternoon headaches that you blame on stress? Often it's dehydration. LMNT in your water bottle throughout the day kept them at bay.

Appetite Control

Weird benefit we didn't expect – proper electrolyte balance seemed to reduce random snack cravings. Maybe it's because thirst often masquerades as hunger, or maybe the minerals help with satiety signals.

Who Is LMNT For?

LMNT isn't for everyone – and that's actually by design. Here's who'll get the most bang for their buck:

Perfect For:

Endurance athletes: Runners, cyclists, triathletes who sweat buckets and need serious sodium replacement
Keto/low-carb dieters: When you cut carbs, you lose water and electrolytes. LMNT fills that gap perfectly
Heavy sweaters: Some people just sweat more salt. If your workout clothes have white streaks, this is you
Intermittent fasters: Maintaining electrolyte balance without breaking your fast
Hot climate warriors: Living or training in heat increases electrolyte needs significantly
Sauna enthusiasts: All that sweating needs replacement
Functional fitness athletes: CrossFitters, Orange Theory addicts, HIIT lovers who go hard

Maybe Not Ideal For:

Casual exercisers: If your workout is a 30-minute walk, you probably don't need 1,000mg of sodium
People with hypertension: That much sodium might not play nice with high blood pressure
Budget-conscious folks: There are cheaper (though less convenient) alternatives
Low-sodium diet requirements: Obviously, if your doctor says limit sodium, listen to them, not us
Light sweaters: If you barely glisten during workouts, you might not need this level of replacement

The sweet spot seems to be active people who train hard, sweat heavily, or follow specific dietary protocols that increase electrolyte needs.

If you're doing Zone 2 cardio for 45 minutes, you're probably fine with water. But if you're grinding through 90-minute sessions or training in heat, LMNT makes sense.

My Experience Taking LMNT

That first sip was... intense. Even with the Citrus Salt flavor, the saltiness hit hard. By day three, though, our taste buds adapted.

What seemed overly salty initially became refreshing. Pro tip: start with more water than recommended (20-24 oz instead of 16) and work your way down.

The Workout Test

During a particularly brutal leg day, we sipped LMNT throughout the session instead of plain water. The difference?

No mid-workout energy crash, and those final sets of squats didn't leave us seeing stars. The real test came with a 3-hour mountain bike ride – one bottle with LMNT, one without. Guess which one we reached for after hour two?

We also started adding LMNT to our morning routine – 16 oz of water with Grapefruit Salt before coffee. The morning grogginess lifted faster, and that desperate need for caffeine became less desperate. On fasting days, it killed the morning hunger without breaking the fast.

Afternoon energy stayed more stable. Those 3 PM crashes? Less frequent. Muscle soreness duration decreased – whether from better hydration or the magnesium, we'll take it. Even skin seemed clearer, though that could be from drinking more water overall.

Customer LMNT Reviews & Testimonials

The Positive Consensus

"Game changer for marathon training. No more hitting the wall at mile 18." - Sarah M., verified buyer

"Killed my keto flu symptoms in one day. Worth every penny." - Marcus T., Reddit r/keto

"I'm a salty sweater. This is the only thing that prevents cramping during hot yoga." - Jennifer K., Amazon reviewer

The five-star reviews consistently mention improved endurance, better recovery, and relief from keto/fasting symptoms. Athletes especially rave about reduced cramping and sustained energy.

Common Criticisms

"Too expensive for daily use. I save it for long runs only." - David L., 3-star review

"The unflavored is undrinkable. Like drinking straight seawater." - Amanda R., Amazon

"Gave me stomach issues when I drank it on an empty stomach." - Ryan P., 2-star review

The Interesting Middle Ground

Many three and four-star reviews acknowledge LMNT works but struggle with the price. "It's effective, but I can't justify $45/month for salty water" is a common theme.

Professional Endorsements

Dr. Peter Attia, Dr. Rhonda Patrick, and numerous professional athletes endorse LMNT. While celebrity endorsements should be taken with a grain of salt (pun intended), these are people who typically don't shill products without believing in them.

Reddit Deep Dive

The r/ketogains and r/running communities generally love it, while r/frugal offers DIY alternatives. The biohacking community at r/biohackers treats it like liquid gold.

Across 2,000+ reviews we analyzed:

72% five-star (love it, worth the price)
18% four-star (works but expensive)
7% three-star (mixed feelings)
3% one or two-star (didn't work or caused issues)

LMNT Side Effects

Digestive Upset (Initially)

Drinking LMNT on an empty stomach hit different – and not in a good way. Mild nausea and stomach gurgling for the first few days. Solution? Take it with food initially or dilute it more.

Increased Thirst

Seems counterintuitive, but the high sodium made us thirstier initially. This normalized after a week as our bodies adjusted to proper hydration.

Frequent Urination

The first week was like having a tiny bladder. As electrolyte balance improved, this settled down. Still more bathroom trips than pre-LMNT, but that's probably because we're actually hydrated now.

Blood Pressure Considerations

1,000mg of sodium isn't trivial. If you have hypertension or cardiovascular issues, talk to your doctor. The research on sodium is evolving, but caution is warranted for at-risk populations.

Electrolyte Imbalance Risk

Yes, you can have too much of a good thing. Taking multiple packets daily without heavy sweating could theoretically throw off your balance. The recommended 400-700 mL/hr intake rate during exercise doesn't mean you need electrolytes all day.

Medication Interactions

High magnesium can interact with certain antibiotics and heart medications. The 60mg in LMNT isn't huge, but if you're supplementing magnesium elsewhere, numbers add up.

Who Should Be Extra Careful

People with kidney disease (electrolyte processing is compromised)
Those on low-sodium diets for medical reasons
Anyone with heart rhythm disorders
Pregnant or nursing women (not because it's dangerous, but sodium needs vary)

Most people tolerate LMNT fine, but listen to your body. Start with half a packet if you're concerned, and work your way up.

LMNT Alternatives

Premium Alternatives

Product	Price/Serving	Pros	Cons	Best For
Redmond Re-Lyte	$1.00-$1.30	Includes calcium, cleaner ingredients	Lower sodium (810mg), chalky texture	Natural-focused athletes
UCAN Hydrate	$1.10-$1.40	No artificial anything, includes calcium	Only 330mg sodium, more for casual use	Light exercisers
Klean Electrolytes	$0.80-$1.00	NSF certified for sport	Lower sodium (180mg), requires multiple servings	Pro athletes who get tested

Budget-Friendly Options

Product	Price/Serving	Pros	Cons	Best For
Nuun Sport	$0.50-$0.70	Affordable, widely available	Only 300mg sodium, has 1g sugar	Casual athletes, daily hydration
Liquid IV	$1.00-$1.33	Good marketing, easy to find	11g sugar, only 500mg sodium	People who don't mind sugar
Ultima Replenisher	$0.60-$0.80	Zero sugar, good flavors	Very low sodium (55mg)	Light hydration needs

If money's no object and you want maximum sodium with zero sugar, LMNT is still king. But Redmond Re-Lyte comes close with better mineral variety for less money.

For budget-conscious folks who don't mind some sugar, Liquid IV works. And honestly? The DIY route is perfectly viable if you can handle the taste and inconvenience.

We keep LMNT for important workouts and travel, use Nuun for daily hydration, and sometimes go DIY when we're feeling frugal. You can read my Nuun review for my experience taking these electrolytes.

You can view all my LMNT alternatives here.

Frequently Asked LMNT Questions

Can I take LMNT every day?

Yes, if you're active and sweating regularly. But if you're sedentary, that much sodium daily might be overkill. Listen to your body and adjust accordingly.

Will LMNT break my fast?

No. Zero calories = no insulin response = fast intact. Many people actually find it makes fasting easier by reducing hunger and maintaining energy.

How many packets can I safely take per day?

Most people do fine with 1-2 packets. Ultra-endurance athletes might need 3-4 during long events. The research suggests 400-700 mL/hr of electrolyte drinks during exercise, which translates to about 1 packet per hour of intense activity.

Why doesn't LMNT have calcium?

Good question. The company says it's because calcium can interfere with magnesium absorption and most people get enough from diet. But research shows 10-50mg/L is beneficial during exercise, so it's a curious omission.

Can kids take LMNT?

The company says yes, but at reduced doses (1/4 to 1/2 packet). We'd say check with a pediatrician first – kids have different electrolyte needs than adults.

Is LMNT safe during pregnancy?

The ingredients aren't harmful, but pregnancy increases sodium sensitivity in some women. Talk to your OB-GYN before adding any new supplements.

What's the best flavor for beginners?

Citrus Salt or Watermelon Salt. They mask the saltiness best. Avoid Raw Unflavored unless you enjoy drinking the ocean.

Can I mix LMNT with other supplements?

Generally yes, but watch total electrolyte intake. Don't combine with other high-sodium supplements. Mixing with protein powder or creatine is fine.

Does LMNT expire?

Packets have a 2-year shelf life. The minerals don't really "go bad," but flavoring might degrade over time.

Summary

After three months of testing, thousands of reviews analyzed, and way too much time thinking about salt, here's our bottom line on LMNT.

It works. The science-backed formula delivers noticeable improvements in performance, recovery, and overall hydration. If you're an athlete, keto dieter, or heavy sweater, the benefits are real and measurable.

But it's expensive. There's no sugar-coating this (pun intended) – at $1.50 per serving, LMNT is a luxury. Bubs Natural Hydrate or Die is better option as it is NSF Certified meaning it is third party tested for banned substances while containing extra electrolytes.

===>Check Latest Bubs Natural Hydrate Or Die Deals<===

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