3 Dietitians' Experiences Trying LMNT For More Than 2 Years (2024)

You’ve seen us tipping packets of LMNT electrolyte drink mix into our water bottles on social media for some time now, and we know you’ve got questions. We wrote our first review over a year ago, and we’ve continued to use it as a team since.

In this honest and unpaid review, we’ll introduce you to this electrolyte-rich drink mix and:

• What’s inside the packet
• Our experiences using it (including an extra year of testing)
• Why hydration is important and why a drink like LMNT may be beneficial
• The pros and cons of using it
• Who shouldn’t use it

Plus, we’ll address the most common question we receive about whether or not 1,000mg of sodium from a supplement is too much. Below, you’ll find our full and honest review.

Already love LMNT? Place an order for any drink mix through this link and get a FREE sample pack. Offer good for new and returning customers. The sample pack is a great way to try all of the flavors.

Our Verdict

Pros and Cons

We’ve compiled our experiences into a quick glance of pros and cons because we know you’re busy and we want you to have the info you need to make the decision for yourself when it comes to LMNT.

Our Take On the Taste

When mixed according to the package directions (1 packet in 16-32 ounces of water), we found LMNT to be jarringly salty. That’s not surprising — a single packet contains 1,000 mg of sodium.

To address the extra-salty taste, we use ½ half packet in 32-40 ounces of water. We found this amount felt appropriate for us and fixed the overwhelming salt flavor. We all include some processed and minimally-processed foods that contain sodium, so we generally don’t need the same level of electrolytes a hardcore athlete might.

Of course, if you like it salty, you sweat heavily like Jess does, consume a low-carb, keto diet, or Paleo diet, are breastfeeding, or perform workouts in hot, humid weather, a full packet may be what you need.

Some Positive Changes

Since adding LMNT to our water on a regular basis, we’ve noticed a few changes:

Jess reported fewer headaches and more alertness, especially after drinking LMNT in the morning.

• How she uses LMNT: She’s a heavy sweater who enjoys hiking and biking, so Jess adds a full packet to her 36-ounce water bottle on days she sweats more or when the weather is hot.
• She prefers LMNT over other electrolyte powders or tablets such as Liquid IV or Nuun because it mixes easily with water and is sugar-free unlike typical sports drinks. She loves to mix 2 packets of LMNT Citrus Salt or Grapefruit Salt with 64 ounces of water in a half gallon jar with cucumber slices and fresh mint which she stores in the fridge so it’s always ready to go.
• Favorite Flavors: Citrus Salt and Grapefruit Salt.

Stacie loves the addition of LMNT to her diet while breastfeeding to combat constantly feeling thirsty and dehydrated.

• How she uses LMNT: Stacie includes more LMNT in her daily routine than the rest of us because she’s breastfeeding, adding a full packet to 64 ounces of water which she sips on throughout the day.

• Favorite Flavors: Raspberry Salt and Watermelon Salt

Jessie doesn’t feel constantly dehydrated anymore after using LMNT.

• Before finding LMNT, she’d been drinking bottle after bottle of water without feeling truly hydrated.
• How she uses LMNT: Jessie adds ½ packet to her 40 ounce tumbler with lid and straw every single day so she can take it with her for daycare drop-offs and pick-ups. And she loves to whip up a spicy margarita mocktail on the weekends with Mango Chili Salt, fresh lime juice, and sparkling water.
• Favorite Flavors: Mango Chili and Citrus Salt

What Is LMNT?

LMNT is a popular gluten-free drink mix that’s easy to add into your water for a boost to hydration and electrolyte intake.

Many of these electrolyte products have come onto the scene in the past few years. But LMNT isn’t like those sickly sweet, sugar-loaded, and artificially-colored drinks.

Each packet contains:

• 1000 milligrams of sodium
• 200 milligrams (mg) of potassium
• 60 mg of magnesium

Packets are designed to be mixed with 16 to 32 ounces of water (or more, depending on your preference). It’s sugar-free and sweetened with stevia leaf powder.

LMNT is commonly marketed toward athletes and exercise enthusiasts, but anyone looking for a palatable electrolyte drink mix to support improved hydration can enjoy it.

It’s best consumed before or after intense exercise or exercise in hot environments. We recommend preloading your hydration by consuming LMNT before exercise. It’s easier to stay ahead of dehydration than to fix it once it happens.

The ingredient list for the 9 flavors of LMNT vary slightly, but here’s the general rundown of what’s inside:

• Sodium (Sodium chloride)
• Citric Acid (Watermelon contains Malic acid)
• Magnesium Malate
• Potassium Chloride
• Natural Flavors
• Stevia Leaf Extract

You can find a full list of ingredients for each flavor here.

How It Works

LMNT contains 3 key electrolytes that support an astounding number of processes in the body.

Electrolytes are minerals that your body needs, along with water, to function correctly. The primary electrolytes are sodium, calcium, potassium, magnesium, and chloride.

LMNT contains:

• Sodium, which helps maintain a balance of body fluids and keeps muscles and nerves running smoothly.
• Potassium, which helps maintain normal fluid levels in the cells, helps muscles contract, and supports normal blood pressure.
• Magnesium, which helps regulate muscle contractions, nerve function, heart function, and blood sugar levels.

Sodium is added to electrolyte mixes to help the body retain water. It’s especially important for highly active individuals during exercise or in hot environments.

Increased intake of sodium may also be beneficial for those following a whole foods-based diet, keto diet, Paleo diet, intermittent fasting, or a low-carb diet.

LMNT suggests mixing one packet with 16-32 ounces of water, using less water if you like it salty and more if you prefer a less salty experience. We found that ½ packet mixed with 32 ounces of water was the right balance of flavor for everyday use. Experiment with more or less water to see what you like best.

You can also add it sparkling water, coffee, tea, or smoothies. Jess likes to add a packet to 32 ounces of fruit juice to make popsicles for after those hot summer adventures.

Get a free LMNT sample Pack

Now you can try all of the flavors for free. When you place an order for LMNT drink mix for any amount through this link you’ll get a FREE sample pack. This offer good for new and returning customers. No coupon code needed.

Do You Need a Hydration Supplement?

Adding a hydration supplement like LMNT to your routine may be a good idea if:

• You’re highly active
• You live in a warm, humid climate
• You sweat a lot
• You feel as if you’re constantly drinking water and making trips to the bathroom, but still feel dehydrated

Sodium and potassium are the most important minerals when it comes to hydration.

Sodium helps the body retain water so that less is lost through sweat and urine during and after exercise, in hot weather, and from the demands of daily living. Sodium regulates the fluid outside of the cells, whereas its partner, potassium, helps regulate fluid balance within cells.

An electrolyte mix like LMNT can help support optimal hydration by replenishing electrolytes lost through sweat.

LMNT Flavors

• Raw Unflavored: Contains no added sweeteners and is Whole30-compatible. Can be enjoyed plain or added to other beverages.
• Citrus Salt: A team favorite! We love the salty-sweet-and-slightly-sour flavor.
• Orange Salt: Delicious on its own or when added to sparkling water.
• Raspberry Salt: Just the right amount of berry flavor.
• Watermelon Salt: Another team favorite! It reminds us of summer all year round. Try it mixed with lime sparkling water for a refreshing drink.
• Mango Chili: This flavor makes a fantastic spicy margarita or mocktail.
• Grapefruit Salt: This flavor has become somewhat of a cult favorite among LMNT users. So much so that they finally made this seasonal flavor a regular in their lineup.
• Chocolate Salt and Chocolate Caramel Salt: Two flavors we enjoyed during the cold months of the year, because it’s meant to be mixed into a warm beverage. We like to mix it with hot water and a splash of cream or half and half for a salty hot cocoa. To make a salty mocha, simply replace the water with freshly brewed coffee and steamed milk.
• Seasonal Chocolate Medley: Then the weather turns cold, the seasonal chocolate medley makes an appearance with flavors like Chocolate Mint, Chocolate Raspberry, and Chocolate Chai.

Cost

There are a lot of ways to buy and bundle. Here’s a breakdown of the cost to make it easier to decide which option is best for you:

If you’re new to LMNT and not sure what flavor you’ll like best, we suggest buying the LMNT Recharge Variety Pack. This value bundle comes with 12 stick packs (3 Orange, 3 Citrus, 3 Raspberry, 3 Watermelon).

For the LMNT enthusiast, the Insider Bundle is the way to go. You get 4 boxes (120 servings) for the price of 3. You choose the flavors you want, so you can mix and match or go all in on your favorite flavor. Put the bundle on Subscribe & Save and get an even bigger savings.

Get a free LMNT Sample Pack with any drink mix order you place through this link. Valid for new and returning customers. Use the link every time you order drink mix to get 8 free sticks.

The Fine Print: Who Should Use LMNT

People most likely to benefit from LMNT include:

• Athletes
• Highly active people
• Those living in hot, humid climates
• Breastfeeding mommas

By design, LMNT contains a lot of sodium, which isn’t a great idea for some individuals. Talk to your doctor or dietitian about using LMNT or another electrolyte supplement if you:

• Have been diagnosed with hypertension
• Are sodium-sensitive
• Aren’t physically active
• Eat a diet high in processed foods

You might be thinking that 1,000 mg of sodium in a single packet of LMNT electrolyte mix is a lot. And you’re not wrong! It’s up there, but it’s designed to promote hydration, and it does so very well.

Is too much sodium bad for you?

The current U.S. Food and Drug Administration (FDA) guidelines recommend keeping total sodium intake to 2,300 mg per day, citing that high intakes of sodium raise blood pressure, increase risk of stroke and heart disease.

Does LMNT have too much sodium? For highly-active people (like athletes or people who work out regularly), LMNT contains an appropriate amount of sodium to balance electrolytes lost through sweat. For less active individuals, LMNT may contain too much sodium.

Like many factors in how nutrition impacts disease, the connection between sodium and heart health is nuanced. Let’s take a look at some of the research out there to answer that question more thoroughly.

During the INTERSALT Study published in 1988, researchers found no correlation between high sodium intake and high blood pressure in 10,000 people in 48 populations across the globe.

The Framingham Offspring Study (2017) showed that participants without diagnosed hypertension (high blood pressure) had higher blood pressure when consuming less than 2,500 mg of sodium as compared to those with higher sodium intakes.

In layperson’s terms: For some people, more sodium seems to be beneficial (particularly when it comes from higher-quality sources). Be sure to consult with your primary care physician or dietitian to be sure you’re doing the right thing for your individual circ*mstance.

If you know you are sodium sensitive and/or have been diagnosed with high blood pressure, speak to your doctor before starting any electrolyte regime.

Individuals who are inactive and consuming a diet high in processed foods also may not have a need for additional sodium. Take a look at your diet and activity level to assess for yourself whether you would benefit from the extra sodium in LMNT.

Other Electrolyte Drink Mixes

The electrolyte drink mix landscape gets more and more crowded every day. To help you navigate what’s what, here are a few popular mixes and what makes them different from LMNT:

• Skratch Labs: Powdered drink mix designed for endurance-type activities and athletes. Contains 380 mg sodium (sodium citrate), 39 mg potassium, 39 mg magnesium, and 21 g carbohydrates (19 grams added sugars) from cane sugar and dextrose in each 22 gram serving. This is definitely in the category of ‘sports drinks’ because of the added carbohydrates.
• Nuun: Tablet designed to be dropped into 16 ounces of water to dissolve. Slightly effervescent and provides 300 mg sodium (sodium bicarbonate), 150 mg potassium, 25 mg magnesium, 4 grams carbohydrates, and 1 gram sugar.
• Liquid IV: Powdered drink mix designed for everyday use; can be used as a sports drink thanks to the added carbohydrates. Contains 500 mg sodium (sodium citrate), 370 mg potassium, 11 grams carbohydrates (11 grams added sugars from cane sugar and dextrose).

If you’re looking for sugar-free electrolyte mix, LMNT is a great choice. It even comes in an unflavored raw flavor free of any and all sweeteners.

Sources

1. Sodium in diet: MedlinePlus Medical Encyclopedia
2. Potassium — Harvard School of Public Health
3. Magnesium Fact Sheet for Consumers — NIH
4. An international study of electrolyte excretion and blood pressure. Results for 24 hour urinary sodium and potassium excretion. Intersalt Cooperative Research Group
5. Low Sodium Intakes are Not Associated with Lower Blood Pressure Levels among Framingham Offspring Study Adults