As a former Division 1 athlete at the University of Pennsylvania and a current dietary supplement business founder, I consider every single thing that I consume - supplements, foods, etc.
I’ve been a long time consumer of dietary supplements and this past year recently started taking LMNT in my morning routine. I had never really used an electrolyte/salt supplement before, other than before and after games in college, so I did a bunch of research on my own about the benefits and science behind LMNT.
First, I will absolutely admit that there are hundreds of hydration and electrolyte products on the market today and LMNT is not the only choice out there. It seems like in the last few years, the electrolyte category has tripled in size. Still, though, LMNT is the clear leader and most trustworthy brand in the space.
There are a lot of supplements that I’ve wanted to try out, but have decided against because they either lack ingredient sourcing transparency or aren’t a familiar, trustworthy brand. I also like knowing exactly how much of each ingredient I’m consuming, which is why I don’t consume products like Athletic Greens since they don’t state on their ingredient label the serving size of each ingredient. Luckily, LMNT checks all of my boxes so I gave it a go initially.
Simply put, LMNT is a drink mix that is formulated to improve your body’s hydration via electrolytes. Their core formulation, that comes in multiple flavors, includes:
On their website, they state that the government (i.e. the FDA) suggest we consume 2.3g of sodium per day. LMNT is built off of a growing body of research that suggests otherwise — it recommends that we consume 4-6g of sodium per day. Let’s break it down…
Sodium plays a critical role in maintaining hydration, nerve function, and muscle performance, yet traditional dietary guidance often demonizes it. The FDA's recommendation to limit sodium intake to 2.3 grams per day has faced criticism for being based on outdated and selective science.
Studies like the Intersalt Study and the Framingham Offspring Study reveal no clear link between moderate sodium consumption and high blood pressure in the general population. Instead, they highlight that extremely low sodium diets may increase health risks, such as elevated blood pressure and cardiovascular issues.
Active individuals and those following low-carb or ketogenic diets often need significantly more sodium—typically 4-6 grams per day—to support their energy levels and avoid symptoms like fatigue, headaches, and muscle cramps. You can learn more about their ingredient ratios here - they have a great explainer article.
Low sodium intake can trigger the release of retention hormones that paradoxically raise blood pressure and contribute to imbalances in other essential minerals like calcium and magnesium. Supplementing sodium, especially for those with higher physical demands, ensures optimal performance, hydration, and overall well-being.
LMNT keeps things simple and effective. Each stick is packed with 1,000mg of sodium, 200mg of potassium, and 60mg of magnesium, designed to optimize hydration and performance. What sets it apart is what’s not in it—there’s zero sugar, no fillers, and nothing artificial.
The formula is clean and intentional, catering to people following low-carb, keto, or fasting lifestyles. LMNT’s philosophy of “more salt, not less” reflects the latest research on sodium intake, providing exactly what your body needs without anything it doesn’t.
LMNT’s unique electrolyte formulation is designed to optimize hydration, enhance performance, and support overall well-being. With a high sodium content paired with potassium and magnesium, LMNT addresses the specific needs of athletes, active individuals, and those following low-carb or keto lifestyles. Here’s a breakdown of its key benefits:
Sodium is essential for fluid regulation in the body, and LMNT provides 1,000mg per serving to ensure your hydration needs are met. By restoring electrolyte balance, it helps prevent symptoms like fatigue, dizziness, and muscle cramps caused by dehydration.
This makes LMNT particularly useful for people who lose sodium through sweat during exercise or live in warm climates.
Proper hydration supports better physical and mental performance, and LMNT is crafted to help you feel energized throughout the day. Athletes, in particular, benefit from its ability to maintain electrolyte levels during strenuous activities, leading to reduced fatigue and improved endurance. By preventing the "bonk" often associated with low electrolyte levels, LMNT keeps you going longer and stronger.
Unlike many other electrolyte products, LMNT is free from sugar, artificial ingredients, and unnecessary fillers. This clean formulation ensures you get exactly what you need without added calories or harmful additives. It’s a great choice for anyone looking to avoid excess sugar while still replenishing vital nutrients.
Low-carb and ketogenic diets can lead to increased sodium excretion, making electrolyte replenishment critical. LMNT’s high sodium content helps mitigate the effects of “keto flu” and ensures your body maintains optimal mineral levels. It’s a seamless addition to fasting routines or whole-food diets where sodium intake might be insufficient.
OK - I can’t claim that I’ve tried all of the flavors and know which is the best because I’ve only tried two: watermelon and raspberry. I felt like those were straight up the fairway flavors and were pretty common in sports drinks.
They are good and I actually look forward to drinking LMNT because of the flavor and because of the perceived benefits I get immediately after consuming the product (I feel hydrated, get a boost of energy, etc). I’m interested in trying out some of their other flavors, like Chocolate or Mango Chili, but I might need a bit of convincing to do so. Apparently, via their customer reviews, the flavors are fantastic. But for me, I can’t have an opinion just yet.
But, overall, LMNT offers a variety of bold and refreshing flavors to suit different palates, including Citrus Salt, Watermelon Salt, Raspberry Salt, and Mango Chili. For those who prefer something unique, there are options like Chocolate Salt and seasonal medleys, while the Raw Unflavored variety caters to purists who want electrolytes without any added sweetness or flavor.
You will certainly notice a salty taste regardless of which flavor you choose to try (you can also try their variety pack off the bat), but the saltiness isn’t crazy. You get used to it after a few days of LMNT and it actually starts to taste good (in my opinion).
Here is a pretty basic breakdown of some of the most obvious pros and cons of LMNT.
- Clean Ingredients: LMNT is free of sugar, artificial ingredients, and fillers. It’s sweetened naturally with stevia, making it a great option for health-conscious individuals.
- High Sodium Content for Optimal Hydration: Each packet contains 1,000mg of sodium, addressing the hydration needs of athletes and those on low-carb or keto diets, where sodium loss is higher.
- Convenient and Versatile: LMNT is easy to mix into water and comes in a variety of flavors, including options like "Raw" for those who prefer unsweetened options.
- Keto- and Paleo-Friendly: Designed to align with ketogenic and paleo lifestyles, it’s a practical choice for people following these dietary plans.
- Subscription and Sample Options: A subscription service offers reduced pricing, and sample packs allow customers to try different flavors before committing to a full box.
- Salty Taste: The high sodium content can make LMNT taste overwhelmingly salty for some. Many users prefer diluting it in larger volumes of water or using half a packet.
- Not Suitable for Everyone: Individuals who are salt-sensitive, have high blood pressure, or consume a sodium-rich diet may find LMNT inappropriate for their needs.
- Higher Price Point: LMNT is more expensive compared to other electrolyte products, such as Nuun or Liquid IV, especially for one-time purchases.
- Stevia Flavor Profile: While naturally sweetened, some users dislike the taste of stevia. Although the "Raw" flavor is available, it lacks sweetness altogether, which may not appeal to all.
- No Bulk Container Option: LMNT is only available in single-serve packets, which some users find less convenient or environmentally friendly compared to bulk options.
Bottom line is that LMNT is a fantastic product that is formulated by a word-class team and science board. I really have no drawbacks and trust the brand and team behind it fully. I do wish, though, that LMNT would share their third-party test results and give us a bit more information on where their specific ingredients come from.
I know it’s not required or even necessary to share test results like this, but it would be great for them to do so since they claim they are third-party independently tested.
They could just make a simple page on their site to host all COAs - it does make you think that there is something in their results they don’t want to share, but I still trust them regardless. It’s not challenging at all to publish test results as they are simple PDF documents.
LMNT has carved out a unique position in the crowded electrolyte market with its science-backed formulation, clean ingredients, and bold flavors. As a former athlete and supplement enthusiast, I appreciate their focus on hydration, performance, and catering to low-carb lifestyles without unnecessary additives.
Honestly, I wish I had discovered LMNT before my competitive athletic days were over. I had really relied on just Gatorade or Powerade as my go-to sports drink and they were packed with sugar (30g of sugar or more)! Looking back - it was a terrible choice to consume those drinks so frequently.
I feel like LMNT would have really helped me step up my athletic performance on and off the field and saved me hundreds, if not thousands, of grams in added sugar.
While the salty taste and higher price point may not suit everyone, LMNT delivers real value for active folks like me and those seeking optimal hydration. Give LMNT a try today and tell them we sent you!
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