How Vegan Electrolytes Power Your Adventures and Workouts
You’re halfway up a steep mountain trail, the sun is beating down on your back and the sweat is literally dripping. How on earth do you keep going? Or maybe you’re pushing hard at the gym, you’re on your last set, and then—cramp! If you’ve ever found yourself in these situations, you’ve probably been on the losing end of an electrolyte imbalance, without even knowing it. It’s a fact that’s not widely enough recognised, but electrolytes are key to recovery and the ability to keep going.
In this guide, we’re diving headfirst into the world of vegan electrolytes. Whether you’re an avid runner, a gym bunny or simply someone who wants to prioritise their health balance, this guide will arm you with the knowledge and tools to keep your body in tip-top shape. We’re finding out what electrolytes are, why they matter, the best vegan-friendly options out there, and how to stay balanced on even the most challenging diets such as Vegan Keto. Ready to boost your energy the plant-based way? Let’s get into it. When it comes to fueling your adventures, it’s not just about staying hydrated—you also need quick energy sources to keep you going strong. While you’re considering the best vegan electrolyte supplements, don’t forget to check out our guide on the Best Energy Chews for a fast, effective energy boost during your workouts or hikes
What Are Vegan Electrolytes?
Understanding the Basics
So, what the heck are electrolytes actually? Why do they matter? In simple terms, electrolytes are minerals that carry an electric charge. They’re the unsung heroes behind the scenes, keeping everything from your muscles to your nerves to your hydration levels running smoothly.
Here’s the rundown of the most critical electrolytes you need to know about:
- Sodium and Chloride: These two are a powerful dynamic duo when it comes to fluid balance and muscle function. Sodium is extremely important — keeping the water in your body where it needs to be. Chloride ensures that everything is in check. If you’re living that plant-based life, you might not be getting enough sodium, especially if you’re sweating buckets during your workouts.
- Potassium: This one’s your muscle’s best friend. Found in abundance in goodies such as bananas and sweet potatoes, potassium is essential for keeping your heart pumping and your muscles cramp-free (NIH). (This is a bonus for athletes especially, cramps are the worst!)
- Magnesium: Ever felt your muscles twitching or had trouble relaxing? Magnesium’s your go-to. It helps with muscle relaxation, energy production, and keeps your nervous system happy. Think nuts, seeds, and leafy greens for this mineral powerhouse.
- Calcium: Yes, calcium isn’t just for bones—it also plays a role in muscle function. While dairy is usually declared the king of calcium, vegans can get their fix from tofu, almonds, and dark leafy greens. But be aware: Plant-based calcium doesn’t always absorb as well as the dairy kind, so make sure you’re taking in the right ones with the most benefit.
Here’s a quick comparison table to give you the lowdown on where to find these electrolytes and why they matter:
| Electrolyte | Function | Vegan Sources | Notes |
|---|---|---|---|
| Sodium & Chloride | Fluid balance, nerve & muscle function | Sea salt, pickles, olives | Important to monitor, especially in athletes |
| Potassium | Cardiovascular health, muscle function | Bananas, sweet potatoes, spinach | Helps prevent muscle cramps |
| Magnesium | Muscle relaxation, energy production | Almonds, pumpkin seeds, dark leafy greens | Crucial for muscle function and energy levels |
| Calcium | Bone health, muscle function | Tofu, almonds, kale | Plant sources have lower bioavailability |
If you’re looking to learn more about natural sources of electrolytes and the best ways to stay hydrated naturally, check out this comprehensive guide on Natural Electrolytes
Why Vegans Need to Pay Extra Attention
If you’re like most of us, you’ve probably heard someone say, “But where do you get your protein?” a thousand times and then a thousand times more. Well, here’s the new question to stump them with: “And where do you get your electrolytes?” The truth is, a whole-food, plant-based diet is packed with nutrients, but it can sometimes come up short on a few key electrolytes—especially sodium and chloride. If you’re hitting the trails hard, sweating it out in the gym, or following a diet such as the vegan keto diet, you’ll need to pay extra attention to keeping these levels up to avoid running out of steam. If you’re like most of us, you’ve probably heard someone say, “But where do you get your protein?” a thousand times and then a thousand times more. For answers to that, check out our Vegan Protein Powders Guide
Should You Take Electrolytes?
If you’re regularly active—whether that’s hiking, running, hitting the gym, or doing any sporting activities in fact — you’ve probably heard about electrolytes. But do you really need them? The short answer: it depends on your lifestyle and activity level. For those engaging in intense physical activity or spending extended periods outdoors, electrolyte supplementation can be crucial to avoid dehydration and maintain muscle function. When you’re out in the wild, the right gear can make all the difference. Check out our Top Vegan Outdoor Gear. recommendations to ensure you’re well-prepared for any adventureOn the flip side, if your daily routine involves less physical strain and you’re consuming a well-balanced diet, you might already be getting what you need. The key is to listen to your body and the signals it sends to you — if you’re experiencing symptoms like muscle cramps, fatigue, or dizziness during workouts, it’s worth considering an electrolyte boost.
The Best Vegan Electrolyte Supplements and Powders
Now that we know what electrolytes are, let’s talk about how we make sure we not only get them, but make the most of them. How do you keep your electrolyte levels in the sweet spot, especially when you’re vegan? Thankfully, there are some amazing vegan electrolyte supplements and powders out there that will keep you powered up without compromising your plant-based values.
Editor’s Take – Carla Moore
I’m all about staying hydrated on the go, and Nuun Sport Hydration Tablets are my daily sidekick— they’re easy and convenient to carry with me or toss into my handbag and they’re also not too strong when it comes to taste.
When I’m craving something super clean and natural, Cure Hydration Electrolyte Mix is my top pick. It’s simple, effective, and feels great knowing I’m hydrating with something that’s all-natural. Both are staples in my routine, whether I’m out hiking with my hubby or enjoying a lovely long solo run.
Here’s a quick glance at my favorites with some brief insights into why they’ve earned a spot in at the top.
Product
Description
BEST OVERALL ELECTROLYTE MIX
SaltStick FastChews Electrolytes
Why I like it: Cure Hydration offers clean, plant-based hydration with no added sugars, making it ideal for both daily use and intense workouts. It’s a versatile and refreshing option and not bad on price at all.
Price: £12.99 GBP / $15.99 USD
BEST ELECTROLYTE TABLET
Nuun Sport Hydration Tablets
Why I like it: Convenient, low-sugar hydration that’s easy to carry and packed with essential electrolytes. Perfect for daily use and a great choice for staying hydrated without the extra calories. This is also a great way to get your H2O in while getting your electrolytes in.
Price: £6.50 GBP / $7.50 USD
BEST FOR NATURAL, ON-THE-GO HYDRATION
SaltStick FastChews Electrolytes
Why I like it: Fast-dissolving tablets that make it easy to replenish electrolytes during endurance activities. Perfect for on-the-go hydration with refreshing flavors such as Lemon Lime and Tart Orange, I personally love both!
Price: £16.99 GBP / $16.95 USD
Best Vegan Electrolytes: VV’s Top Picks
Jump ahead to our top vegan electrolyte picks of 2024:
- Best Overall Electrolyte Mix: Cure Hydration Electrolyte Drink Mix
- Best Electrolyte Tablet: Nuun Sport Hydration Tablets
- Best for Post-Workout Recovery: Tailwind Nutrition Recovery Drink Mix
- Best for Natural, On-the-Go Hydration: SaltStick FastChews Electrolytes
- Best Everyday Electrolyte Powder: Ultima Replenisher Electrolyte Powder
Best for Clean, Plant Based Nutrition
Cure Hydration Electrolyte Drink Mix
This formula aligns with the World Health Organization’s guidelines for rehydration, making it highly effective in critical areas. Each packet is packed with essential electrolytes like sodium and potassium, vital for keeping your body in equilibrium during extended exercise or when fruits and vegetables are out of reach. The flavors, such as Lemon Lime, are crisp and invigorating, free from added sugars or artificial substances, although they may require a bit more stirring to completely dissolve.
Price: £12.99 GBP / $15.99 USD
Clean, Plant-Based Perfection
Product Details
Who Is It Good For
Cure Hydration is perfect for anyone who wants a clean, plant-based option for staying hydrated. Whether you’re sweating it out during a tough workout, out for a long hike, or just trying to stay on top of your game throughout the day, this mix offers a healthy, effective solution. It’s especially great if you’re conscious about avoiding added sugars and artificial ingredients, which we are super serious about in our everyday life.
What We Liked
- Plant-based, clean ingredients—no added sugars or artificial junk.
- Formulated to match the WHO’s Oral Rehydration Solution standards.
- Refreshing, natural fruit flavors that are easy to drink.
Less so
- It can have a slightly grainy texture if not mixed thoroughly.
- The natural sweeteners, like stevia and monk fruit, may not be to everyone’s taste.
Best for Daily Hydration
Nuun Sport Hydration Tablets
Nuun Sport Hydration Tablets are a go-to option for those seeking an effective and convenient way to stay hydrated. Crafted with athletes in mind, these tablets provide essential electrolytes without the unwanted addition of sugars or artificial components. Whether you’re working out, engaging in vigorous exercise, or just looking to keep hydrated during your daily routine, Nuun tablets offer a simple and enjoyable solution.
Ultimate Convenience in a Tablet
Product Details
Who Is It Good For
Nuun Sport is ideal for active individuals looking for an easy and effective way to stay hydrated. Whether you’re training for a marathon, cycling long distances, or simply trying to meet your daily hydration needs, these tablets offer a balanced mix of electrolytes without the nasty sugar crash that can be found with many other sports drinks.
What We Liked
- Compact and easy to carry on the go.
- Clean, refreshing taste without overpowering sweetness.
- Low in sugar, making it a healthy choice for daily use.
Less so
- Tablets may not dissolve completely in colder water.
- Some people might find the flavors too subtle if they’re accustomed to sweeter drinks.
Best for Post-Workout Recovery
Tailwind Nutrition Recovery Drink Mix
Tailwind Nutrition Recovery Drink Mix is more than just an electrolyte beverage—it offers a well-rounded combination of quick-digesting carbs, complete protein, and vital electrolytes to speed up your recovery. Each serving packs 240 calories, 11 grams of protein, 420 milligrams of sodium, and 36 grams of added sugar, making it a potent option for post-workout nutrition, though the sugar content is worth noting. The indulgent chocolate flavor shines whether you mix it with water or blend it into a smoothie, I love anything chocolate flavored and this one is a winner! Bonus, it’s non-GMO, gluten-free, and vegan, making it an excellent choice for anyone dedicated to effective recovery.
Price: £32.00 GBP / $40.00 USD
Complete Post-Workout Recovery
Product Details
Who Is It Good For
Tailwind Nutrition Recovery Drink Mix is ideal for athletes who want to optimize their post-workout recovery with a clean, effective formula. It’s particularly beneficial for runners, hikers, and anyone engaging in endurance sports who needs to quickly replenish glycogen stores, repair muscle tissue, and restore lost electrolytes. This is the perfect choice if you prioritize clean ingredients and love a recovery drink that tastes delicious.
What We Liked
- Fast-acting carbs and complete protein for optimal muscle recovery.
- Rich, satisfying chocolate flavor that’s easy to drink.
- Includes essential electrolytes to restore what’s lost during exercise.
Less so
- The high amount of added sugars might not be suitable for everyone.
- Some people may prefer using a blender for the best mixing experience.
Best for Daily Hydration
SaltStick FastChews Electrolytes
For athletes seeking rapid and efficient electrolyte replenishment during demanding activities, SaltStick FastChews are an excellent choice. These chewable tablets stand out for their simplicity—just chew and keep going and going and going! . They are formulated to closely match the electrolytes lost through sweat, making them particularly effective in preventing muscle cramps, reducing heat-related stress, and maintaining your endurance
Fast & Natural Relief On-the-Go
Product Details
Who Is It Good For
If you’re someone who doesn’t have time to stop and mix drinks, SaltStick FastChews are for you. They’re particularly great for endurance athletes—whether you’re running a marathon, biking long distances, or just in need of a quick fix during a tough workout. These tablets are all about keeping your electrolyte levels balanced without any hassle or time wasted to get it down.
What We Liked
- Fast absorption due to the chewable format.
- Perfect for on-the-go hydration—no water needed.
- Highly effective in reducing muscle cramps and managing heat stress.
Less so
- The salty taste might not appeal to everyone.
- The slightly crumbly texture might make some users prefer to wash them down with water.
Best Everyday Electrolyte Powder
Ultima Replenisher Electrolyte Powder
Ultima Replenisher is an excellent option for everyday hydration, particularly if you prioritize clean, plant-based ingredients. Perfect for lighter exercise or recovery days, it offers a well-rounded mix of six key electrolytes, such as sodium, potassium, and magnesium. With each serving supplying 25% of your daily magnesium requirement—vital for muscle function and energy—it ensures you stay well-nourished. The naturally sourced flavors, like Raspberry and Grape, provide a light, refreshing taste without any added sugars or artificial flavors. It’s a pure and effective method to maintain hydration.
Price: £18.99 GBP / $20.00 USD
Balanced Everyday Electrolytes
Product Details
Who Is It Good For
Ultima Replenisher is ideal for those who need a daily hydration solution that’s low in sodium and free from added sugars. It’s particularly beneficial for people who engage in light to moderate exercise, follow a low-carb or keto diet, or simply want a clean, natural way to maintain their hydration throughout the day.
What We Liked
- Comprehensive blend of six essential electrolytes, including a substantial dose of magnesium.
- Naturally derived flavors that are light and refreshing.
- Zero calories and no added sugars, making it suitable for daily use.
Less so
- The mild flavor might be too subtle for those accustomed to sweeter drinks.
- The use of stevia as a sweetener could leave a slight aftertaste for some.
Ingredients: What to Watch Out For
When choosing an electrolyte supplement, it’s essential to carefully scrutinise the ingredient list. Here’s what to keep an eye on:
- Electrolyte Composition: Ensure it contains the key players—sodium, potassium, magnesium, and calcium. These are the electrolytes that have the most significant impact on hydration, nerve function, and muscle performance.
- Sugar Content: Some electrolyte products are packed with sugar, which might not align with your health goals. Choose products with minimal added sugars, particularly if you’re looking for something you can use daily or during low-intensity activities.
- Artificial Additives: Steer clear of products loaded with artificial flavors, colors, and sweeteners. These can be harsh on your system and aren’t necessary for effective hydration. Anything artificial is bad news for your body.
- Other Nutrients: Some products include additional vitamins or minerals. While these can be beneficial, ensure they align with your overall nutritional needs and that you’re not getting more than you bargained for.
Vegan Keto Electrolytes: How to Stay Balanced
You’ve made the choice to follow a vegan keto diet—that’s great! However, there’s a hurdle to watch out for. While the keto diet is excellent for reducing carbs, it can pose some issues with electrolyte balance. The diet’s diuretic nature leads to increased loss of sodium, potassium, and magnesium, which can leave you feeling less than your best. This is where replenishing electrolytes becomes crucial for your body and your wellbeing.
Keto- Tips for Staying Balanced
- Sodium, Sodium, Sodium: On a keto diet, you’re shedding sodium fast. Up your intake with a sprinkle of sea salt on your meals or a vegan electrolyte supplement that packs a sodium punch.
- Pump Up the Potassium and Magnesium: Don’t let cramps cramp your style. Load up on potassium-rich foods like avocados and leafy greens, and consider a magnesium supplement to keep your muscles happy and working as well as they should.
- Hydrate Like a Pro: Water is crucial, but on keto, you need more than just H2O. Adding a vegan electrolyte powder to your water will help replenish the minerals that you’re losing throughout the day.
- Choose the Right Supplements: LMNT Recharge is a top pick for vegan keto dieters. It’s got a high sodium content, plus the potassium and magnesium you need to keep everything in balance.
Keto-Friendly Vegan Electrolyte Supplements
Truly understanding vegan keto can be tricky, but with the right supplements, you’ll be thriving! Here’s a quick look at some of the best options:
- LMNT Recharge: High sodium and perfect for keto.
- Nuun Sport: Balanced electrolytes in a portable form.
- Vega Sport Hydrator: A solid all-around option with added B vitamins.
FAQ – Vegan Electrolytes
What Are Electrolytes and Why Do I Need Them?
Can I Get Enough Electrolytes on a Vegan Diet?
How Do I Know If I’m Low on Electrolytes?
Are Vegan Electrolyte Supplements as Effective as Non-Vegan Ones?
How Much Electrolytes Should I Consume Daily?
Can I Over-consume Electrolytes?
Wrapping It All Up
Maintaining proper electrolyte levels can make a significant difference, especially if you follow a plant-based lifestyle. Whether you’re exploring the outdoors, challenging yourself in the gym, or simply aiming to stay healthy on a vegan or vegan keto diet, managing your electrolytes is essential.
Armed with the right information and quality supplements, you can sustain your energy, ensure smooth muscle function, and steer clear of cramps and fatigue. It’s important to remember that hydration alone isn’t enough—achieving the right electrolyte balance is vital for keeping your body at its best.
