'I tried these Liquid IV electrolyte sachets for a week - and I have some thoughts'
If you’ve ever signed up for a marathon, triathlon or Hyrox competition (or any other kind of endurance challenge), your search results have likely been flooded with an influx of targeted ads touting the benefits of taking electrolytes.
Electrolyte supplements are a trending topic on the fitness scene, with brands such as Liquid IV, LMNT and Nuun Sport amassing cult-like followings in recent years, through selling convenient powder packets which you simply add to your water for a boost of hydration pre-, post, or during workouts.
The premise is simple enough: adding these supplements to your water will help you rehydrate more quickly during and after a workout. Some brands go further with their promises, claiming that electrolyte powders can increase energy and amplify your athletic endurance.
I decided to put them to the test and tried Liquid IV powders for a week of workouts.... here’s how I got on.
Remind me, what are electrolytes?
Electrolytes are minerals that carry an electric charge that is crucial for the normal functioning of the body. ‘They help send nerve impulses through your nervous system,’ explains Sal Pervez-Hussain, SENr registered nutritionist at Webber Nutrition. ‘Electrolytes also help regulate fluid balance, metabolise energy, and strengthen bones.’
‘Sodium is the primary electrolyte we speak about regarding hydration,’ Pervez-Hussain says. Other key electrolytes include potassium, magnesium, and calcium. ‘These electrolytes work in synchronisation to support various bodily functions. They are vital for overall health and well-being,’ explains Pervez-Hussain.
What is Liquid IV and how is it different from other electrolytes?
Liquid IV electrolytes come as sachets in powder form, which are then added to water for a convenient hydration boost. According to Pervez-Hussain, Liquid IV ‘uses sugar cane as a quicker means for rapid absorption into the bloodstream’. It’s made up of sodium, potassium and glucose, and Pervez-Hussain recommends this particular brand for ‘everyday hydration, athletic performance, travel and recovery’.
Each electrolyte sachet brand caters to a different audience, and when it comes to hydration packets, Pervez-Husain explains that it isn’t one-size-fits-all. ‘The best choice depends on individual health goals, dietary preferences, and lifestyle.’
What are the benefits of using Liquid IV?
When it comes to hydration, some small studies have found that drinks infused with electrolyte sachets are more effective at preventing dehydration than water alone, although a lot of these studies have been conducted on a limited group of young men, so more diverse, larger studies are undoubtedly needed.
According to Pervez Hussain, ‘electrolytes play a vital role in energy metabolism’, and evidence suggests that electrolyte supplements can boost your energy levels ‘by maintaining electrolyte balance and aiding in efficient energy production’.
Registered dietician and sports scientist, Jenaed Brodell, agrees that electrolyte sachets can provide hydration and electrolyte replenishment: ‘especially in scenarios involving heavy sweating or prolonged physical exertion’. However, Brodell says that these sachets are not necessarily for everyone. ‘Whether one needs to invest in liquid electrolyte products depends on individual circumstances,’ she says.
‘For intense athletes, individuals engaging in prolonged exercise, endurance sports, or activities in hot environments may benefit from electrolyte solutions to maintain hydration and electrolyte balance,’ she continues. In fact, lots of marathon runners, ultra-marathon runners and triathletes swear by electrolytes – and wouldn’t dare to leave the house without them for a long training session.
However, for average exercisers engaging in moderate to light physical activity (think: yoga or Pilates class) then plain water is generally sufficient to maintain hydration, ‘especially if the diet includes a variety of fruits and vegetables that naturally contain electrolytes,’ adds Brodell.
Liquid IV review: ‘I tried them for a week; here's how I got on’
I‘ll be the first to admit it: I'm probably not the target audience for electrolyte sachets. I’m a Pilates girl through and through, and the most intense cardio I typically do is a fast-paced walk. That being said, I do sometimes dabble in the occasional HIIT class, so I thought this would be the ideal opportunity to test out liquid electrolytes for myself.
I started out my week far removed from my comfort zone, with a Barry’s Bootcamp Abs and Ass class. I drank approximately half a sachet worth of Liquid IV's strawberry supplement beforehand and saved the other half for during and after the workout. My first impression? It tastes like sickly sweet Calpol that’s been adapted for a more sophisticated palette (and I’m not mad about it — who doesn't love the taste of Calpol?).
Did it make a difference to my workout? Well, considering this was my first ever Barry’s (guilty, I know), I didn’t really have an exact measure to hold my experience up against. However, what I will say is this: my energy was consistently high throughout the workout (despite it being more hardcore than I’m used to), and occasionally sipping my electrolyte sachet-infused water, I thoroughly enjoyed the workout and left the room profusely sweating, yet invigorated.
One thing’s for sure, the supplement didn’t magically help my muscles recover any quicker the next morning — my glutes and core were super sore for two to three days after my workout (although that perhaps says more about the intensity of the Barry’s class than the efficacy of the electrolyte sachet).
Something that I’ve always sworn by is letting my muscles recover in an infrared sauna. These wellness facilities are dotted across London, and the benefits of infrared saunas are well-documented. Though I didn’t have time this particular week to indulge in unwinding in an infrared sauna, I have done many a time in the past, and from my experience, most of them provide electrolyte supplement sachets as standard for after your session, and I always feel refreshed and rehydrated as a result.
To end the week on a high, I did a 10,000-step power walk in the sun followed by an hour-long at-home Pilates class, sipping on my Liquid IV throughout. It’s hard to tell exactly how much of a difference it made to my energy and hydration levels, but I did feel sustained and motivated throughout, even though I was sweating buckets (don’t underestimate a two-hour walking and Pilates sesh!).
The bottom line? I will most likely be introducing Liquid IV into aspects of my routine (for the times I know I’m going to be sweating or exerting more energy than usual), but you definitely don’t have to, and I won’t be drinking it during every workout, by any means. If you’re anything like me (AKA, you love working out but aren’t a hardcore endurance athlete by any stretch of the imagination), electrolyte sachets most likely aren’t a make-or-break addition to your routine.
WH verdict
Ultimately, whether or not you should invest in electrolyte supplements yourself is entirely subjective. According to Brodell, endurance athletes and people with electrolyte imbalances are most likely to benefit from using electrolyte sachets. ‘They can hydrate more effectively than water alone and restore electrolyte balance lost through sweat,’ she says.
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