Unsponsored Review of LMNT Electrolytes (Pros & Cons)

As a longtime endurance runner, I’ve tried dozens of brands of electrolytes over the years I’ve trained for races, including multiple marathons. And I thought the electrolytes I used were good. I was still always chronically thirsty but I figured I just needed to drink more water. Then, I discovered LMNT Electrolytes and learned better. This is my (unsponsored) review with pros and cons, after using LMNT for almost four years. I also included a section about taking LMNT during pregnancy and while breastfeeding since that’s when I first discovered it.

If you decide to order, you can use my LMNT referral link to get a free sample pack with your order so you can sample every flavor they have.

You can watch the below video for more details or keep reading!

Unsponsored Review of LMNT Electrolytes

I’ve been using LMNT Electrolytes for almost four years now, and there are three main reasons I fell in love with it and still love it.

1. It actually quenches my thirst. In all my years of taking electrolytes as an endurance athlete, I never had the satisfaction I got from that first packet (and now hundreds of packets later, I still feel that way). And I finally stopped feeling thirsty all day. I wish I’d discovered LMNT during my Boston Marathon training days because I know it would have made such a difference. But even though I’m not running distance these days, I’m still just a very thirsty person (my bloodwork has always shown low sodium) and LMNT is the only thing that helps.

2. I love the taste and I love how salty it is. LMNT also doesn’t taste like chemicals or wreck my gut, like so many others I’ve tried over the years. Gatorade and Powerade destroyed my stomach during endurance runs so I couldn’t use them. LiquidIV tastes like chemicals, And countless other brands I tried tasted okay but didn’t seem to quench my thirst. LMNT does. I like how salty it is so I use a full packet in my 24 oz water bottle, but my nanny uses only half a packet each time she drinks LMNT. So just dilute to your preference.

3. It improved my milk supply: When I was breastfeeding my first son in 2020, I was SO thirsty and struggling with supply issues. One of my friends sent me a pack of LMNT Electrolytes to try. And that first LMNT packet made such a difference. I immediately felt like my thirst was finally quenched (cliche to say but true). And I ended up breastfeeding for two years, so it’s safe to say supply improved. That was HUGE to me since breastfeeding is very important to me.

So, how much sodium is in LMNT?

The sodium level is a hot topic since it’s high in LMNT. But that’s the point.

LMNT electrolyte drink mix has the optimal ratio of electrolytes – 1000 mg of sodium, 200 mg of potassium, and 60 mg of magnesium –  to support hydration.

Yes, it’s a lot of sodium. But low sodium and/or salt restriction can lead to unwanted side effects of low sodium, like low energy, headaches, muscle cramps, fatigue, weakness and insomnia. And those who eat the healthiest are often the most prone to low sodium because they don’t consume a lot of processed foods, which is typically high in sodium.

Plus, the latest science shows that salt restriction is ineffective for lowering blood pressure and that instead, the sweet spot for sodium intake is at least double what the government recommends. You can read more about why LMNT has so much sodium here.

That’s not to say we should consume unlimited sodium. But most people need at least 4–6 grams of sodium daily. (More if they’re active or eat a ketogenic diet.) So what happens when you’re light on sodium? In addition to the side effects listed above, your body goes into sodium retention mode. Your body releases sodium retention hormones that make your kidneys retain sodium. These hormones also raise blood pressure. Ironic.

LMNT Electrolytes Pros and Cons

Alright, let’s get into the pros and cons. The biggest pro is listed first but I want to explain it in more detail. Most popular electrolyte drinks contain sugar and unhealthy ingredients, with low amounts of electrolytes. LMNT has more electrolytes in the proper ratio that our body needs: 1,000 mg sodium, 200 mg potassium, and 60 mg magnesium. Yes, it’s a lot of sodium. But again, that’s the point.

It has zero sugar, no artificial ingredients or fillers, and no preservatives. Many (most) electrolyte drink mixes are full of sugar; sugar can help you absorb sodium and fluids, but it’s not essential for hydration. So, LMNT doesn’t include sugar.

Pros

• Perfect ratio of electrolytes
• Tastes amazing
• Super salty (but can be diluted with more water)
• NO SUGAR! (Great for low-carb diets if that’s your jam, but low-carb is not my jam.)
• Keto friendly for folks following a keto diet
• Paleo-friendly for those following a paleo diet
• Simple ingredients
• Comes in a powder form instead of a tablet that has to dissolve
• Free shipping
• No-questions-asked return policy (seriously! They refund immediately. They have amazing customer service.)
• Can be ordered on Amazon – if you’re running low and want to place a quick order, you can do it with Prime shipping. But you’ll save more money with a subscription from LMNT’s website.

Cons

• Pricey. There’s no denying that LMNT is pricey, but it’s worth it. Nuun is about $30 for 30 tablets, which is slightly more affordable than LMNT. But LMNT works better.

That’s the only con I can think of!

How many packs of LMNT should you drink per day?

Everyone’s electrolyte needs will vary, so the answer depends on the person, and there’s no one-size-fits-all answer (especially as a breastfeeding mom). However, LMNT shouldn’t be your sole source of electrolytes each day.

Clinical data shows that around 5-7g of sodium, 1-3g of potassium, and 250-500mg of magnesium throughout the day is ideal, and it’s great if those are from various sources (ideally from predominantly whole foods). That equates to 1-2 packets a day, depending on your activity level (and if you’re exclusively breastfeeding)

I have two, sometimes three, packets a day since I have low sodium, have resumed working out and I’m exclusively breastfeeding.  

Use this link to get a free LMNT Sample Pack with any purchase.

LMNT Electrolyte Drink Mix Flavors

There are lots of LMNT flavors:

• Citrus salt
• Grapefruit
• Orange salt
• Watermelon salt
• Raw unflavored
• Raspberry Salt
• Lemon Habanero
• Mango Chili
• Chocolate Salt

My favorite flavor of LMNT is watermelon or raspberry. Citrus and grapefruit are pretty good too. I do not like the spicy ones unless I use them in my favorite virgin margarita. You can also try a few different ones in a variety pack, which you get for free with my referral link.

They also have seasonal flavors, like chocolate caramel and chocolate mint in the winter. Note that the chocolate ones are meant to be mixed with HOT water and consumed like a hot cocoa powder-inspired drink. I didn’t realize that for about 6 months, and I was so confused by the chunky texture that I thought it was nasty. Once I tried it hot, it was a game changer, and I loved having it before bed.

I did not like the raw unflavored, but if you like a different drink (perhaps a protein shake or something with carbs and calories) and want to increase the electrolytes in it without impacting the flavor, that may be a good option for you.

Ingredients

Each flavor has one or two different ingredients (the natural watermelon flavor has Malic Acid, and the orange flavor uses Citric Acid, for example). Here’s the general breakdown for the Citrus Salt packet. Again, each packet has the perfect balance of sodium, potassium, and magnesium.

• Salt (Sodium Chloride)
• Citric Acid
• Magnesium Malate
• Potassium Chloride
• Natural Flavors
• Stevia Leaf Extract 

I typically hate the taste of stevia but it doesn’t bother me in these.

How much does LMNT cost?

It ain’t cheap.

One time purchase

The most basic way to purchase LMNT is to order boxes individually. A box contains 30 packets, and it costs $45 per box, which is $1.50 per packet.

This is a great way to try LMNT the first time to ensure you like it. But, since they refund if you don’t like it, you may as well get some freebies on your first order with my LMNT referral link.

Subscribe and save

The other option is to set up your LMNT as a subscription and save money. When you subscribe, each box is $39, making each packet $1.30. Since I use 3-5 packets a day, this is by far the most economical option for me.

Free sample pack

After ordering LMNT a few times, I reached out to them to see if they’d be willing to offer a promo to my readers. They were super generous and gave me a shopping link that gets you a FREE sample pack with ANY drink mix order. And to top it off, if you end up buying 3 boxes, you’ll also get a 4th for free. I believe you can use my link with every order – not only the first – to get a free box or sample pack.

LMNT Electrolytes for Breastfeeding

Since I’m breastfeeding, I also want to touch upon electrolytes while breastfeeding since I’ve tried many brands and only one helped my supply. The short answer: LMNT. The longer answer is below.

Like I mentioned above, I first discovered LMNT while breastfeeding my first baby. Now I’m breastfeeding my second baby and to my surprise, I have an oversupply. I know that an oversupply is not only because I’m regularly taking LMNT. But proper hydration does contribute to adequate supply, so I have to believe it’s helping. It certainly isn’t hurting and I don’t feel chronically thirsty like I did at this stage with my first.

I went down the rabbit hole about taking LMNT during my first breastfeeding journey and if it was safe, so I wanted to share what I learned. Hopefully it helps answer any questions you may have too! 

First, are electrolytes important for breastfeeding?

First, let’s focus on your baby’s needs. Yes, babies need electrolytes. They get electrolytes  through breast milk (or formula – if you’re using formula, make sure it has electrolytes in it!). Your sodium intake directly connects to the amount of electrolytes the baby gets.  

In fact, in the very early stages of breastfeeding when your milk comes in as colostrum, the sodium concentration is elevated and this helps the baby’s immune system. There’s actually research that suggests that a child’s health could be negatively impacted with inadequate breast milk electrolytes.

Sodium is also correlated with cognitive function as your baby grows. It can even help with better motor function, memory, and IQ! Read this study on sodium and premature babies. So interesting. Your salt status is also connected to milk production volume. This study shows that farmers have been adding sodium to dairy cow’s diets to increase milk production for a while. While there’s not enough research to concretely say this is true on the human front, I feel confident that taking LMNT increased my supply (with my first, and definitely now with my second).

Unfortunately, because many people believe that restricting sodium helps expecting mothers avoid preeclampsia, lots of moms limit salt both during and after pregnancy.

However this 2018 study found that there’s “no convincing evidence” that salt intake influences hypertension or preeclampsia risk. Additionally, women with preeclampsia are also more likely to have low blood sodium levels compared to others. Low sodium can result in hormonal changes that actually raise blood pressure. So, increasing sodium intake can actually help LOWER blood pressure.

All this to say, since there’s actually evidence that low-sodium diets can negatively affect your health and since we know sodium is important for baby’s growth and development, I did not decrease my salt intake when pregnant or breastfeeding. I actually increased it. I was getting regular bloodwork. Also, I knew my sodium was low – even with LMNT. So, there were no concerns with me continuing with it. However, every pregnancy is different. So, talk to your doctor about your specific situation – your health, your thirst, your bloodwork, everything.

How much sodium do breastfeeding moms need?

The answer is more than you think, especially if you’re a breastfeeding mom. While the FDA recommends 2,300 mg a day (which is about 2.3 grams) for people 14 years and older to help reduce high blood pressure and cardiovascular disease and deaths, there’s new science that shows that 4-6 grams of sodium a day is actually optimal (granted, this is dependent on diet and lifestyle).

And this study actually found that people who consumed lower than 2.5g per day of sodium had higher blood pressure than those who consumed larger amounts. Obviously, talking to your doctor is important since everyone’s health is different, so take this all with a grain of salt (heh) but read LMNTs take on why they recommend so much sodium here.

Since nursing moms also provide sodium to their babies, more sodium is likely best. Nursing moms may actually find that they need a little more than that to help replace what’s given to their baby.

Other important electrolytes for breastfeeding

Potassium

Potassium is important because it balances the effects of sodium and helps women maintain healthy blood pressure during pregnancy. Shooting for 3.5–5 grams of potassium per day is a good goal. Pregnant and nursing moms should aim for the higher end of that range. LMNT contains 200 mg of potassium, which won’t get you to that mark alone. So, be sure to prioritize potassium-rich foods in your diet, like bananas, avocado, spinach, and kale. 

Magnesium

Magnesium is an important electrolyte at all stages of life, but especially during pregnancy and postpartum. It is also involved in bone formation and density, which makes it important for a baby’s development. 400–600 mg of magnesium daily is a good target, and LMNT contains 60 mg, so it’s important to eat magnesium-rich foods to help keep your magnesium level optimal. I also take this Natural Calm magnesium supplement at night.

I hope all this information is helpful! This post is not sponsored, but I became an affiliate a few years ago after reaching out to the brand, so that’s how I’m able to provide the promo linked below.

Get a free LMNT Sample Pack with any order you place through this link.

By the way – It’s pronounced “element” not L.M.N.T. as many people say. So if you found this post by searching element electrolytes drink, good job you! 😉