Electrolytes

[Elmer]

Due to kidney issues I drink a lot of water.
Usually about 100+ oz a day.

As you all know, water is boring.
So on days I am at the gym or playing golf I try adding electrolyte powder to the water.

Unfortunately I just buy what I can find at the store. Either Propel or Liquid IV. Both are sugar free and only have 500MG of sodium.

Any one else find a decent electrolyte powder they can recommend?

Thanks for any assistance.

[boogielicious]

I used Ultima Replenisher for a while. Got it on Amazon. Lemonade was my favorite flavor. I’ve been lazy and just using Gatorade Zero Orange lately.

[Elmer]

24 minutes ago, boogielicious said:

I used Ultima Replenisher for a while. Got it on Amazon. Lemonade was my favorite flavor. I’ve been lazy and just using Gatorade Zero Orange lately.

I have been lazy and defaulting to Gatorade Zero Blue Frost. in the single packets.
I will check out Ultima Replenisher, thanks!

[Shindig]

I've been using Gatorade Zero powder that I get at WalMart.  Sometimes Propel, which I think is more or less the same thing.  Before a round of Spring/Fall golf, I'll often prepare a two-quart pitcher of water and two of the packets, then partition that (with some ice) into water bottles.  In the summer, I'll do that plus some more (so maybe 3Q of total water, more when the ice melts, which it does because my bottles aren't perfectly sealed I guess). 

The suggestion of Ultima Replenisher sounds like something I'll give a try.  

[Elmer]

13 hours ago, Shindig said:

I've been using Gatorade Zero powder that I get at WalMart.  Sometimes Propel, which I think is more or less the same thing.  Before a round of Spring/Fall golf, I'll often prepare a two-quart pitcher of water and two of the packets, then partition that (with some ice) into water bottles.  In the summer, I'll do that plus some more (so maybe 3Q of total water, more when the ice melts, which it does because my bottles aren't perfectly sealed I guess). 

The suggestion of Ultima Replenisher sounds like something I'll give a try.  

I ran the nutrients for Ultima Replenisher  by my friend who is nutritionist. She said it was a decent breakdown. So I bought the berry and lemonade packs at Target. Will give a try on the course today.

[saevel25]

Sweat contains about 800 to 1500 mg per liter. For me, about 45 minutes of moderately intense workout had me lose about 3-lbs of water weight. That is about 1-liter. Now, a thing you need consider how much salt you are getting from food. Humans have been perfectly fine eating food with extra salt added. Typically, people would get 500 to 1000 mg of salt just from eating whole foods. Most people eat processed foods, which have more salt. So, we probably are not salt deprived. We are constantly digesting food we eat and taking in that salt. Unless you are fasting, and working out, you probably are slowly getting salt back into your body. 

I will say electrolyte powder is probably beneficial for people for intense training or long endurance activities in the perspective of improving fluid retention (helps in recovery) and preventing cramping. I would say, just drinking water is way more important in general. For something like running marathons, absolutely beneficial. For golf, this is a marginal benefit. 

In terms of ideal electrolyte ratios, you want to be in the 2:1 to 4:1 sodium to potassium ratio. Though, I have also seen ratios closer to 20:1. This mechanism is vital for nerve impulses, cell volume control, and kidney functions. Potassium is essential for muscle contractions. Magnesium is good for muscles function as well. 

Ultima Replenisher: 55mg salt, 250mg potassium, 100mg magnesium.  *Probably good for people who don't eat a lot of whole foods, or foods with a lot salt. Probably one in the same, lol. 
LiquidIV: 500mg salt, 370mg potassium, no magnesium. 
LMNT: 1000mg salt, 200mg potassium, 60mg magnesium.
Skratch: 400mg salt, 50mg potassium, 50mg magnesium. 
Transparent Labs: 500mg salt, 250mg potassium, 50mg magnesium.

If I had to choose one, I would probably go with Skratch. My diet isn't 100% whole foods, so I get plenty of salt. 

23 hours ago, Elmer said:

Due to kidney issues I drink a lot of water.
Usually about 100+ oz a day.

Note, if you have kidney issues, I would be wary of adding excessive salt. Salt can be very hard on the kidneys, and you might be negating the benefits of drinking that water. 

[Shindig]

44 minutes ago, saevel25 said:

I will say electrolyte powder is probably beneficial for people for intense training or long endurance activities in the perspective of improving fluid retention (helps in recovery) and preventing cramping. I would say, just drinking water is way more important in general. For something like running marathons, absolutely beneficial. For golf, this is a marginal benefit. 

My first few years playing golf, I'd take a 32 oz Gatorade (probably pre-zero;  almost certainly Gatorade Tiger when that was a thing) with me in my bag, but I'd otherwise take water (in about the volumes I take now).  From your post, it seems like going back to something like that might be a better idea for me -- primarily water (maybe with some fruit or mint leaves thrown in for flavor) and one bottle of sports drink, rather than a diluted sports drink across all I'm drinking?

[saevel25]

1 minute ago, Shindig said:

From your post, it seems like going back to something like that might be a better idea for me -- primarily water (maybe with some fruit or mint leaves thrown in for flavor) and one bottle of sports drink, rather than a diluted sports drink across all I'm drinking?

I mean, if you like GZ, and would drink it more often during a round than water, then keep drinking that. If you walk 18 holes, on a hot summer day, and drink 2 20-oz waters or 4 20-oz GZ. You will benefit more from the 4 20-oz GZ because it's like 99.99% water, lol. Yea, if flavored water makes you drink more water, then that works better. 

I would just monitor the salt intake relative to your own health. I am sure some people might have to be careful. GZ is 280 mg salt. So, 4 of those is over 1000 mg. It is over 4 hours. That is like half the daily recommended intake of salt. You are probably losing some of your salt reserves playing golf. Long winded way of saying, it depends on the person. 

 

[Elmer]

On 4/29/2026 at 9:45 AM, saevel25 said:

Sweat contains about 800 to 1500 mg per liter. For me, about 45 minutes of moderately intense workout had me lose about 3-lbs of water weight. That is about 1-liter. Now, a thing you need consider how much salt you are getting from food. Humans have been perfectly fine eating food with extra salt added. Typically, people would get 500 to 1000 mg of salt just from eating whole foods. Most people eat processed foods, which have more salt. So, we probably are not salt deprived. We are constantly digesting food we eat and taking in that salt. Unless you are fasting, and working out, you probably are slowly getting salt back into your body. 

I will say electrolyte powder is probably beneficial for people for intense training or long endurance activities in the perspective of improving fluid retention (helps in recovery) and preventing cramping. I would say, just drinking water is way more important in general. For something like running marathons, absolutely beneficial. For golf, this is a marginal benefit. 

In terms of ideal electrolyte ratios, you want to be in the 2:1 to 4:1 sodium to potassium ratio. Though, I have also seen ratios closer to 20:1. This mechanism is vital for nerve impulses, cell volume control, and kidney functions. Potassium is essential for muscle contractions. Magnesium is good for muscles function as well. 

Ultima Replenisher: 55mg salt, 250mg potassium, 100mg magnesium.  *Probably good for people who don't eat a lot of whole foods, or foods with a lot salt. Probably one in the same, lol. 
LiquidIV: 500mg salt, 370mg potassium, no magnesium. 
LMNT: 1000mg salt, 200mg potassium, 60mg magnesium.
Skratch: 400mg salt, 50mg potassium, 50mg magnesium. 
Transparent Labs: 500mg salt, 250mg potassium, 50mg magnesium.

If I had to choose one, I would probably go with Skratch. My diet isn't 100% whole foods, so I get plenty of salt. 

Note, if you have kidney issues, I would be wary of adding excessive salt. Salt can be very hard on the kidneys, and you might be negating the benefits of drinking that water. 

Great post, thanks for the informaiton.

I try to avoid adding salt to anything I eat. I tend to add pepper on to my meals as opposed to salt.
And I am trying to eat as clean on possible.
On golf day, I eat 3 eggs for breakfast (pepper NO salt) and a salad for lunch, with grilled chicken thigs (pepper, garlic, no salt).
I have been trying to avoid processed food, but we all slip.

I also should have mentioned that the electrolyte packet calls for mixing with 16 oz of water, however I mix in 32 oz of water, so I dilute the electrolyte powder.