5 Best Electrolyte Drinks for Leg Cramps in 2024

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.

Top 5 Best Electrolyte Drinks for Leg Cramps Reviewed

1. HYDRATE by Transparent Labs — Top-Pick
2. BPN Electrolytes — Best Third-Party Tested
3. Promix Electrolyte Drink Mix — Best Value for Money
4. Skratch Labs Hydration — Best Sports Drinks Based Option
5. HYDRASURGE by JACKED FACTORY

Product	Total	Electrolytes per Serving	Taste	Nutrition Label Transparency	Price/ Quality
Transparent Labs	39.5	10	9.5	10	10
BPN	39	10	9	10	10
Promix	39	10	9.5	9.5	10
Skratch Labs	37.5	9.5	9.5	9.5	9
Jacked Factory	36	8.5	9	9.5	9

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.

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

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.

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.

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.

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.

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

Next on our list is Skratch Labs, which is the first sports drink style supplement on our list. The difference is that this is the first supplement to contain significant carbohydrate content to help with fuel as well as hydration. Let’s take a closer look.

First, it’s worth noting that Skratch has the most moderate electrolyte makeup of any supplement on our list. Each serving has 380mg of Sodium, 38mg of Potassium, 39mg of Magnesium, and 44mg of Calcium.

It’s worth noting that Skratch recommends each scoop be mixed with 350-500ml of water, with 1-2 servings per hour of exercise. This is great advice as a single serving may be too low for serious endurance athletes, although it may still be great as a basic flavor enhancer.

As mentioned, this is the first supplement on our list to contain any carbohydrates. With 20g per serving, this makes Skratch ideal for taking before working out, especially with inadequate fuel being potentially responsible for cramping. It’s worth noting that certain flavors come with a moderate dose of added caffeine!

Like the rest of the supplements we’ve covered, Scratch is made from high-quality, all-natural ingredients. It also has exceptional flavor variety with 8 different options to choose from! However, it is also the most expensive product on our list at ~$1.10 per serving.

5. HYDRASURGE by JACKED FACTORY

• 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.

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.

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:

• Best Electrolyte Drink for Runners
• Best Keto Electrolyte Powder
• Best Unflavored Electrolyte Powder
• Eaa vs Bcaa
• Glutamine vs Bcaa
• Beta Alanine vs Bcaa
• Best Electrolyte Powder
• Natural Electrolytes
• Fruits With Electrolytes
• Best Sports Drinks

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