Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist)
One of the main culprits for leg cramps during exercise is dehydration. Especially if you’re an endurance athlete, improper hydration may be the cause of painful cramps that keep you from performing at your best. This is why we’ve compiled a list of the best electrolyte drinks for leg cramps to help you stay hydrated throughout your workouts.
In a hurry?
In a hurry?
In a hurry and can’t keep reading? How about you check out the Hydrate by Transparent Labs.
In this list, we’ll be covering the best electrolyte drinks for leg cramps available. Our top pick is Hydrate by Transparent Labs, but check out our full list to decide which supplement is right for you!
Top 5 Best Electrolyte Drinks for Leg Cramps Reviewed
- HYDRATE by Transparent Labs — Top-Pick
- BPN Electrolytes — Best Third-Party Tested
- Promix Electrolyte Drink Mix — Best Value for Money
- Skratch Labs Hydration — Best Sports Drinks Based Option
- HYDRASURGE by JACKED FACTORY
1. HYDRATE by Transparent Labs — Top-Pick
- Form: Powder
- Flavors: Tropical Punch, Peach Mango
- Key Ingredients: Calcium, Magnesium, Sodium, Potassium
- Additional Ingredients: Coconut Water Powder, Taurine
- Package Information: 304g
- Servings: 40
- Price Per Serving: ~$0.75
- Company Founded: 2012
- Recommended by Athletes: Hafthor Bjornsson, Paul Sklar, Sean Harris
Starting our list, the overall best electrolyte drink to prevent muscle cramps is Hydrate by Transparent Labs. Let’s see why!
First, let’s take a look at its electrolyte content. There’s 500mg of Sodium, 250mg of Potassium, 84mg of Calcium, and 50mg of Magnesium. This makes it a fairly well-rounded electrolyte formula, despite not appearing to contain any chloride, which is a major component of sweat. However, for proper pre-race hydration to prevent cramping, this formula should work perfectly.
Photo by @transparentlabs
It also contains Taurine, which may be beneficial specifically for endurance athletes. It’s also worth noting that some of its electrolytes – mainly potassium – are derived from the inclusion of organic coconut water.
Like all of Transparent Labs’ supplements, Hydrate contains no artificial ingredients whatsoever, making it ideal for those who primarily opt for all-natural supplements.
Hydrate only has 2 different flavor options, which is fairly limited compared to some other products we’ll be covering below. However, this is one of the more budget-friendly options on our list as well at only ~$0.75 per serving
Pros:
Well-balanced electrolyte formula for preventing cramps
Taurine may improve endurance performance
Made with all-natural ingredients
Cons:
Limited flavor variety
Will be somewhat expensive to use for proper hydration in longer endurance events
2. BPN Electrolytes — Best Third-Party Tested
- Form: Powder
- Flavors: Strawberry, Lemon Lime, Salted Watermelon, Lemon
- Key Ingredients: Sodium, Calcium, Potassium, Magnesium, Chloride
- Additional Ingredients: Vitamin B6
- Package Information: 290g
- Servings: 50
- Price per Serving: ~$0.99
- Company Founded: 2012
- Recommended by Athletes: Jessica Lynne, Katrin Tanja, Daniela Mondragon
Next on our list is Bare Performance Nutrition’s Electrolyte supplement. We’ve given this the runner-up spot for its Informed Sport third-party certification, but let’s see what else makes this supplement special!
Its electrolyte breakdown is fairly similar to Transparent Labs. BPN offers 500mg of Sodium, 165mg of Potassium, 110mg of Calcium, 20mg of Magnesium, and 480mg of Chloride. Although it has slightly lower levels of potassium and magnesium, it has slightly more calcium and significantly higher amounts of chloride. Overall, these supplements should be equally effective at promoting hydration, mainly because of their identical sodium content.
Photo by @zacharyadam__
While BPN doesn’t contain any additional active ingredients like Taurine, it does have a solid amount of Vitamin B6, which is great for overall health, and may even be beneficial for performance as well!
Like Transparent Labs, this supplement is completely free of artificial ingredients and is sweetened with stevia leaf.
There is also slightly better flavor variety here with 3 options to choose from. However, it also comes at a slightly higher price than the top option on our list at ~$0.99 per serving.
Pros:
Solid electrolyte breakdown
Inclusion of Vitamin B6 is useful for health and potentially performance
Made with all-natural ingredients
Cons:
Single serving may not be enough for ultra-endurance athletes
No additional active ingredients
3. Promix Electrolyte Drink Mix — Best Value for Money
- Form: Powder
- Flavors: Grapefruit, Lemon Lime
- Key Ingredients: Sodium, Potassium, Magnesium
- Additional Ingredients: Vitamin C
- Package Information: 155g
- Servings: 30
- Price Per Serving: ~$0.98
- Company Founded: 2011
- Recommended by Athletes: Odell Beckham Jr., Audrey & Nicole Nourse, Rashaad Slowley
Next up we have Promix’s Electrolyte drink, which is the highest sodium electrolyte supplement on our list, giving it the best value for money as well. Let’s take a closer look.
As mentioned, you can expect high sodium content in each serving with 1000mg of Sodium per scoop or sachet. There’s also 200mg of Potassium and 60mg of Magnesium. While it’s unclear how much chloride is in this supplement, there’s likely a decent amount from the Himalayan pink salt and potassium chloride. This high electrolyte content makes Promix ideal for ultra-endurance athletes, or for splitting into multiple servings.
Photo by @lowimpactfit
At the same time, this is the most basic electrolyte supplement on our list so far with no real additional active ingredients. While it does contain a high amount of Vitamin C, it’s unlikely this will do much for someone who already gets enough through their diet.
Like the 2 products above on our list, Promix is made with high-quality natural ingredients. It’s also the first product we’ve covered to come with a single-serving stick option, making it handy for taking on the go.
Like Transparent Labs, expect limited flavor variety with only 2 options. While this product is a similar price to BPN at ~$0.98 per serving, it still offers excellent value for money because of its super-high electrolyte content.
Pros:
Highest electrolyte product on our list
Great for splitting into multiple servings for more casual athletes
Single-serving sticks make it convenient for taking on the go
Cons:
No beneficial added ingredients
Limited flavor variety
4. Skratch Labs Hydration — Best Sports Drinks Based Option
- Form: Powder
- Flavors: Fruit Punch, Lemon Lime, Orange, Mango Tangerine, Matcha Lemon, Orange, Pineapple, Strawberry Lemonade, Raspberry Limeade
- Key Ingredients: Electrolyte Blend, Caffeine
- Additional Ingredients: Cane Sugar, Dextrose
- Package Information: 440g
- Servings: 20
- Price per Serving: ~$1.10
- Company Founded: 2012
- Recommended by Athletes: Allen Skratch, Kelly K Roberts, Avery Stumm
Photo by @skratchlabs
Pros:
Only supplement on our list with added carbohydrate content
Excellent flavor variety
Only supplement on our list with added caffeine in certain flavors
Cons:
Relatively low total electrolyte content
High price point
- Form: Powder
- Flavors: Watermelon, Fruit Punch, Strawberry Kiwi
- Key Ingredients: Calcium, Phosphorus, Magnesium, Sodium, Potassium
- Additional Ingredients: Taurine, Coconut Water Powder
- Package Information: 276g
- Servings: 60 servings
- Price Per Serving: ~$0.50
- Company Founded: 2006
- Recommended by Athletes: Morgan Mac, Mike Oliver, Bhuwan Chauhan
Finally, the last option on our list is Jacked Factory’s HydraSurge, which is a basic low-sodium option, making it ideal for more casual athletes. Let’s take a closer look.
It’s worth noting that this has the lowest electrolyte content on our list by far. Each serving has 125mg of Sodium, 50mg of Potassium, 84mg of Calcium, 35mg of Phosphorus, and 25mg of Magnesium. There’s also some chloride here from the salt and potassium chloride used for the other electrolytes. This makes it great as a flavor enhancer, but it will be far from ideal as a performance booster.
Photo by @k.warborg
Like Transparent Labs, HydraSurge contains Taurine which may be beneficial for endurance athletes, as well as having some of its electrolytes sourced from Coconut Water Powder. All things considered though, Transparent Labs is a better supplement if you’re interested in these additional ingredients.
Like the previous 4 supplements, this product is made with all-natural ingredients. It also has a decent amount of flavor variety with 3 different options to choose from. Finally, it’s a great affordable option despite the low electrolyte content at about ~$0.50 per serving.
Pros:
Cheapest price per serving on our list
Contains Taurine which may be beneficial
Low sodium makes it ideal as a flavor enhancer
Cons:
Very low total electrolyte content
Low sodium specifically makes this less good for proper rehydration
Subscribe!
Get more reviews about training equipment, special offers and discounts from different stores.
What are electrolyte supplements?
Before getting into why electrolytes for muscle cramps may be beneficial, let’s quickly cover what electrolytes are and what they do. Electrolytes are electrically charged minerals that are necessary for general body functions, including hydration. Most people get sufficient electrolyte intake through diet alone.
Electrolytes are lost through sweat in high amounts during especially long, hot workouts. This makes replenishing electrolytes, specifically sodium through supplementation beneficial during endurance training. While the vast majority of athletes don’t need electrolyte supplementation, anybody training with heavy salty sweat for long periods may benefit from these supplements for rehydration.
Why do muscle cramps happen and how can electrolytes help?
So, do electrolytes help with cramps? To answer this, we need to understand how cramps happen.
While cramps are most common during training when you’re not used to an increased amount of volume or intensity, it’s thought that sodium depletion may be partially responsible as well. It’s worth noting that this “electrolyte depletion” theory is largely backed up by anecdotal evidence, with little genuine proof to support it.
So, it’s difficult to say to what extent electrolyte supplementation will help with cramping. It’s possible that proper hydration leads to the body being able to perform better, which leads to a lower likelihood of cramping during especially tough exercise, although it’s currently difficult to say.
Under what conditions is the use of electrolyte most justified?
While it’s difficult to fully recommend electrolytes for leg cramps, there are a few scenarios where electrolyte supplementation is likely necessary. These include ultra-endurance training, or long training sessions in hot/humid environments, or with especially “salty” sweat.
1. If you exercise in a hot and / or humid environment
Next, if you’re working out for several hours in a hot/humid environment, you’re likely losing significant amounts of electrolytes through sweat, as well as heavy breathing. In this case, replenishing with an electrolyte supplement can ensure you’re keeping a proper balance of electrolytes in your body.
2. If you are a heavy or salty sweater
Finally, even if you don’t train in hot/humid conditions, you may still be a heavy or salty sweater. If you notice heavy and particularly salty sweat when you train, then an electrolyte supplement will likely help you maintain proper hydration. Note that this is only important in long training sessions lasting 2+ hours, with heavy, salty sweating likely not being an issue in shorter bursts of activity.
How to choose the best electrolyte drink for leg cramps?
So, while it’s difficult to recommend electrolyte powder for muscle cramps, there are a few key characteristics you’ll want to look out for if you think electrolytes are right for you. These include the form, sodium content, as well as any additional components. Let’s take a closer look.
1. Form of supplement (ready-to-drink beverage, powder...)
First, decide what form will be most convenient for you. A ready-to-drink beverage like Powerade may be convenient, but it limits your ability to control the amount of electrolytes per serving. Typically, powders will offer better value for money, and give you more control over supplementation. You may also be interested in single-serving sticks like those offered by Promix if you want to take electrolytes on the go.
2. Amount of sodium per serving
This is perhaps the most relevant factor for serious athletes. While 500mg of sodium per serving is fairly standard if you’re working out for hours at a time, a higher dose like 1000mg per serving may be necessary. Consider your own performance and dietary needs before deciding how much sodium is necessary for you in electrolyte supplements.
3. Additional components (carbs, caffeine, taurine)
Finally, consider what additional components you want in an electrolyte supplement. Carbs and caffeine may be beneficial for providing fuel and energy, especially if you’re taking the supplement pre or intra-workout. Meanwhile, something like Taurine may prove beneficial for boosting endurance performance.
Choose and use electrolyte supplements under the supervision of a sports nutrition specialist
Overall, electrolytes are far from a “one-size-fits-all” supplement. Especially if you’re a serious athlete, we strongly recommend consulting with a sports nutritionist before using electrolyte supplements. This is because they can help you create an individualized plan that will maximize the effectiveness of these supplements for your training. While we can give general recommendations for use, it’s impossible to know exactly what your body needs to perform at its best.
FAQ
Do electrolyte drinks help with leg cramps?
The evidence surrounding this is controversial. While there is plenty of anecdotal evidence to suggest hydration and electrolyte concentration play a role in cramping, it’s more likely that cramps are caused by especially tough exercise that the body isn’t used to.
What electrolytes do you need for muscle cramps?
The hypothesis that suggests electrolytes play a role in preventing cramping during exercise would suggest that sodium is most important for muscle cramps. However, as mentioned, it’s difficult to say whether this is accurate, or if cramps are more dependent on exercise volume and intensity. It’s also worth noting that cramps outside of exercise may be caused by something completely different.
What is the best drink to replace electrolytes?
Our pick for the best drink for replacing electrolytes is HYDRATE by Transparent Labs, although any electrolyte supplement with sufficient amounts of sodium, and other electrolytes should be effective as well.
Conclusion
Overall, it’s difficult to say whether electrolytes or carbs will make a major difference in preventing leg cramps, as they seem to be caused more by high exercise intensity and volume. However, they should be beneficial if you’re an endurance athlete, especially if you’re a heavy sweater or training in hot conditions. At the end of the day, we recommend consulting with a sports nutritionist to determine whether electrolytes are necessary for your training.
If you do think electrolytes are necessary, then we recommend checking out HYDRATE by Transparent Labs for its high-quality formula.
Do you struggle with leg cramps? Have you ever tried any electrolyte supplements? Let us know your thoughts in the comments below!
Also read:
References:
- The effects of taurine on endurance exercise performance: a systematic review of randomized controlled trials, Journal of Nutrition, Fasting & Health. 2022 Supplement, Vol. 10, p335-335. 1/2p.
- The Nutrition Source, “Vitamin B6,” // Harvard T.H. Chan School of Public Health: https://www.hsph.harvard.edu/nutritionsource/vitamin-b6/ (accessed October 16, 2023)
- Rush Stories, “Essential Electrolytes,” // Rush University Medical Center: https://www.rush.edu/news/essential-electrolytes (accessed October 16, 2023)
- Australian Sports Commission // “AIS Sports Supplement Framework: Electrolyte Replacement Supplements,” : ais.gov.au, https://www.ais.gov.au/__data/assets/pdf_file/0020/1000487/36194_Sport-supplement-fact-sheets-electrolytes-v5.pdf (Accessed October 16, 2023)
- The Nutrition Source, “Sodium,” // Harvard T.H. Chan School of Public Health: https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/ (accessed October 16, 2023)
- Schwellnus MP. “Cause of exercise associated muscle cramps (EAMC)--altered neuromuscular control, dehydration or electrolyte depletion?” // British Journal of Sports: Medicine. 2009, 43(6): p401-408.
- RJ Maughan “Exercise-induced muscle cramp: a prospective biochemical study in marathon runners.” // J Sports Sci. 1986 Spring;4(1):31-4
Why Trust Us?
With my 30 years fighting experience, specialization in nutrition coaching for athletes, expertise in metabolic health and dietary strategies, I bring a comprehensive approach to optimizing your performance and well-being. Backed by a master's of science degree in biotechnology, I stay at the forefront of scientific advancements, ensuring that my coaching is always evidence-based and up-to-date.
If you have any questions/suggestions/any other inquiry, you can reach out to us via email - reviews@torokhtiy.com
This article was written by our qualified author and proofread by an expert with proven experience. When writing the article we've used our expertise and data from authoritative, scientific, and evidence-based sources. The list of references is provided at the end of the article.
Our team of authors and experts includes professional athletes (Olympians, winners of European and World titles), PhDs in Sports Science, certified coaches, sports nutritionists, CSCSs, physiotherapists, and others. Read more about the team here, and more about how we test here.
This article was written by our qualified author and proofread by an expert with proven experience. When writing the article we've used our expertise and data from authoritative, scientific, and evidence-based sources. The list of references is provided at the end of the article.
Our team of authors and experts includes professional athletes (Olympians, winners of European and World titles), PhDs in Sports Science, certified coaches, sports nutritionists, CSCSs, physiotherapists, and others. Read more about the team here, and more about how we test here.