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The Problem Nobody Talks About With Cutting Sugar
When I cleaned up my diet two years ago, I cut out most processed sugar. My energy got better overall, but a weird thing started happening: afternoon headaches, muscle cramps during workouts, that foggy feeling during the first hour of the day.
My nutritionist explained what was happening: when you reduce carbohydrate intake, your insulin drops, and your kidneys start excreting more sodium. Less sodium means you're also losing potassium and magnesium at higher rates. You're dehydrated even if you're drinking plenty of water -- because electrolytes are what keep water in your cells.
She told me to try LMNT. Eight months later, it's a daily non-negotiable.
Disclosure: This post contains affiliate links. I earn a small commission on qualifying purchases at no cost to you.
What Makes LMNT Different
Most sports drinks and electrolyte packets are primarily sugar with a little sodium thrown in. That model exists because sugar improves taste and because the sports drink industry built itself on carbohydrate replenishment for endurance athletes.
LMNT inverts this. Each packet contains:
- 1,000mg sodium
- 200mg potassium
- 60mg magnesium
- Zero sugar
- Zero artificial sweeteners (the flavored versions use stevia)
The sodium number looks shocking. We've been told sodium is the enemy for so long that 1,000mg feels extreme. But the research on sodium has shifted significantly -- for people who eat whole foods without processed junk, adequate sodium is essential for energy, hydration, and cognitive function. The low-sodium guidelines were primarily designed around people eating processed food, which is already loaded with sodium.
The ratio of sodium to potassium to magnesium in LMNT mirrors what the research suggests for optimal hydration at the cellular level.
What I Actually Drink It In
The raw unflavored packet is my go-to for morning coffee -- zero flavor impact, just the electrolytes. This is my favorite use case because I'm getting hydration and electrolytes first thing without any sweetness.
The flavored options I've tried:
- Citrus Salt: My favorite of the flavored ones. Tastes like a light sparkling water, not a sugary drink. Good for workouts.
- Raspberry Salt: Pleasant, slightly sweet. Works in plain water at room temperature.
- Mango Chili: Divisive in my house. My husband loves it; I find the chili note weird.
- Chocolate Salt: Mixed in hot water or coffee in winter. Actually really good.
- Watermelon Salt: Summery and fresh, best over ice.
What We Like
Room to Improve
When I Use It
Every morning: One raw packet in my 20 oz water bottle, downed before coffee. This one habit made more difference than anything else in my morning energy levels.
Before/during workouts: One citrus packet in my water bottle. I no longer get muscle cramps during or after hard sessions.
Sick days: When I'm under the weather, I lean heavily on LMNT. Salt and electrolytes when you have a stomach bug or fever are genuinely therapeutic.
Travel: The stick packets are exactly what I need on planes, where dehydration is serious. One packet per flight hour is my rule for long trips.
Days I've had too much coffee: Caffeine is a diuretic. If I've had more coffee than usual, LMNT in the afternoon fixes the resulting headache before it starts.
Who Should NOT Use LMNT
Important caveat: the high sodium content of LMNT is not appropriate for everyone. People with hypertension, kidney disease, heart failure, or who are on certain medications should not start a high-sodium electrolyte supplement without talking to their doctor. The product is formulated for active, healthy people eating whole foods -- not for people whose sodium intake is medically restricted.
Also worth reading: LMNT pairs naturally with my creatine guide for women if you're optimizing hydration around workouts.
The Bottom Line
LMNT is genuinely excellent and the most honest electrolyte product I've tried. No sugar, no gimmicks, just clinically dosed minerals in the ratios that support real hydration. The price is higher than conventional options, but one LMNT packet is replacing a sugary sports drink -- the cost comparison changes when you think of it that way.
If you eat clean and struggle with afternoon energy crashes, headaches, or workout cramps despite drinking plenty of water, electrolytes are almost certainly the missing piece. The sample variety pack is the right way to start.
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