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Drink LMNT electrolytes have improved my hydration, stamina, adrenal function, bowel regularity and mood! You can get a free 8-pack sample of every flavor. Here’s my honest review of each flavor, when to drink it, and how much to drink.

I added LMNT electrolytes to my daily routine a few years ago. Feeling run down between pregnancies, my body felt chronically dehydrated with low afternoon energy and some nagging constipation.

Here’s the thing: the old rule of drinking 8 glasses of water a day wasn’t cutting it for me. This “naked water” (as I call it) wasn’t truly hydrating my cells but flushing out of my system before it could be properly absorbed into my tissues.

Trying all sorts of supplements, teas and tinctures moved the needle very little. Surprisingly, what I needed most was so simple. It was more salt! After a decade of a real food, organic, minimal processed food diet, heavy workouts, and three back to back pregnancies, my body was deficient in minerals (especially sodium!)

Processed foods diets account for about 70% of sodium intake in America. Often people who eat real whole foods diets do not take in enough sodium to account for exercise, sweating, and normal bodily functions like peeing and pooping.

What do electrolytes do in the body?

Sodium, potassium, chloride and magnesium are considered our “macro minerals”. They fuel the electrical charges within our cells responsible for important physiological processes like nerve conduction and muscle contraction. Electrolytes literally help our hearts beat, lungs inflate and deflate, bodies move, and our brains function.

Even our bowels need electrolytes to properly contract for peristalsis (bowel movement) to occur. For many years, I suffered with chronic constipation caused by parasitic infection, bacterial imbalance, leaky gut, and inflammation.

If there’s a constipation cure, I’ve probably tried it. I was thrilled when I discovered adding two packets of LMNT electrolytes in my water each day made drastic improvements in my bowel motility.

Symptoms of electrolyte imbalance

I have reversed all of these with LMNT (why I’m so passionate about these easy, delicious electrolytes!)

  • Fatigue
  • Slow muscle contraction
  • Muscle cramps
  • Constipation
  • Fluid retention
  • Headaches
  • Dizziness
  • Low blood pressure
  • Irregular heartbeat
  • Insomnia
  • Poor exercise recovery
  • Muscle twitching
  • Dehydration
  • Anger or mood disturbances
  • Confusion


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My own benefits from LMNT:

I have been including LMNT electrolytes in my water daily for 3 years. I am a notorious supplement-skipper, and I have a hard time establishing new supplement habits. But I’m also intuitive! If I know something is working well for my body, I’m more likely to include it daily.

I had been feeling chronically dehydrated from multiple back-t0-back pregnancies, long bouts of breastfeeding, and coming off an autoimmune flare. We also live in hot, humid Florida, and it’s a full-time job to stay hydrated here!

LMNT has provided me numerous beneficial health effects including:

  • resolution of constipation: the increased sodium, magnesium and potassium better hydrates stool for easier motility and elimination
  • no more headaches: I used to get frequent headaches upon waking, after strenuous exercise or being in the hot Florida outdoors. Now it’s very rare I get a headache, and if I do it’s more related to neck tension from breastfeeding or being off my sleep schedule.
  • better afternoon energy: I used to get the mid-afternoon slump that I always attributed to Hashimoto’s, but it turns out my body wasn’t well hydrated enough. If I do feel a little afternoon fatigue, a water bottle full of filtered H20 and LMNT does the trick. No second cup of coffee needed!
  • less puffiness and water retention: I no longer wake up every day with water retention and puffiness unless our Florida humidity hits 90-100% (wild but true). When your body is properly hydrated, it won’t retain excess water which causes spillover into the lymphatic system. Extra water retention in the bloodstream caused by dehydration leads to fluid leaking into the interstitial space. The lymphatic vessels collect this extra fluid and it becomes lymphatic fluid, further burdening our most important drainage system.
  • not constantly thirsty anymore: three back-to-back pregnancies and a total of 6 years of breastfeeding (so far) led me to feeling constantly thirsty. Plain “naked” water just wasn’t hydrating me the way I thought it once did. Now just a few sips of LMNT in water will take away dry mouth and feelings of dehydration. I can literally feel my tongue and mouth absorbing the hydration the second it hits!


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Improve lymphatic health with electrolytes

Drink LMNT electrolytes were created to restore macro electrolyte balance in the body, particularly sodium levels. Hyponatremia (low sodium levels) have some of the most detrimental effects to human health and longevity. Low sodium levels alter blood pressure, fluid levels, blood pH, and how well your nerves and muscles work.

Many people believe drinking too much salt causes swelling but not consuming enough salt can actually lead to fluid retention. When our body senses low sodium levels, it conserves fluid by increasing the fluid level of cells, leading to puffiness, edema and weight gain.

This extra fluid literally spills over into our lymphatic system, creating a backlog of fluid, cell debris, bacteria, viruses, metabolic waste, toxins and dead and damaged cells. We can become sluggish, feel heavy in the limbs, see an increase in cellulite, thyroid imbalances, liver congestion, brain fog, joint pain and headaches when this occurs.

I have found that adding sodium to my daily filtered water with LMNT electrolytes has decreased fluid retention and improved my own lymphatic drainage. We live in hot, sunny Florida, so during the summer months, I often drink 2-3 packets of LMNT per day.

Sodium and the adrenals

People with “adrenal fatigue”, a modern day set of symptoms with its roots in stress, nutritional deficiencies, altered circadian rhythm, and inflammation whether from disease, injury, surgery, autoimmunity or infections, often have disruptions in their electrolyte balance. They may experience low blood sodium (hyponatremia), and a resulting increase in fluid retention as the body holds onto fluid in an attempt to regulate blood pressure.

Often times, adding in a sodium-heavy electrolyte like Drink LMNT electrolytes helps to restore meaningful blood sodium levels, increase blood pressure (and therefore decrease dizziness with positional changes and hypotension), and provide an energetic boost to the fatigued body.

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Drink LMNT Flavors Reviews

I have tried all the Drink LMNT flavors so I’ll share my thoughts on each.

My favorite: Grapefruit Salt, in my opinion, is the lightest and most refreshing flavor. Imagine grapefruit juice, diluted with water, with a hint of sweetness and a big pinch of salt. In the Florida heat, Grapefruit Salt restores and refreshes me, and is something I truly look forward to drinking.

Orange Salt: If you like orange Gatorade. you’ll likely enjoy the Orange Salt. I find this one tastes best mixed into ice water whereas I drink the other ones with room temperature filtered water.

Citrus Salt: I don’t think I’ll ever tire of Citrus Salt! It tastes like a bright (not tart) lime and really hits the spot when you’re craving a sweeter beverage without the sugar.

Watermelon Salt: This one reminds me of Watermelon Jolly Ranchers. It has a stronger watermelon flavor so I need to be in the mood for it, but it’s delicious as a summer electrolyte beverage. I add 1/2 a packet to watermelon juice and gelatin to make salty watermelon gummies for my kids!

Raspberry Salt: The raspberry flavor took awhile to grow on me, but now I do enjoy it. It wouldn’t be my first choice (Grapefruit or Citrus would be), but it does seem to be one of the more popular ones.

Chocolate Salt: You’ll add this chocolate-flavored salty mix to hot water or milk to make salted hot chocolate. Do not make the mistake of mixing it into cold water because you will be frankly unpleased. In the winter, I’ll often mix a Chocolate Salt with warmed almond or coconut milk and a drizzle of maple syrup for a healthier, low-sugar hot chocolate.

Lemon Habanero Salt: Holy hot water. This one is too spicy for me. I can’t imagine too many people love a spicy water but it does make a delicious mocktail (or cocktail) when diluted with water, mixed with fresh lemon juice, a little raw honey and ice.

Mango Chili Salt: Okay, I was surprised I didn’t mind this one at all! Mango Chili Salt has a sweeter, less spicy taste than Lemon Habanero, and would be tasty in mango gelatin gummies, in a mango margarita, or mixed into your ice water. The benefit of spicy foods and drinks: they increase your metabolism!

Unflavored Salt: You can use the unflavored to add to orange juice for an on-the-go adrenal cocktail. It tastes like straight ocean water to this Florida girl, and I enjoy the flavored mixes, so it’s not on I personally order.

How many Drink LMNT electrolytes should I drink a day?

The Drink LMNT website suggests most people benefit from 1 to 2 packets a day. This would equate to 1000 to 2000 mg of added sodium, 400 mg of potassium, and 120 mg of magnesium. Two packets a day is likely enough for most people.

People who may benefit from more sodium:

  • adrenal insufficiency or adrenal fatigue
  • Ehlers Danlos (a connective tissue disorder)
  • participate in heavy exercise or sauna (save 10% on my infrared portable sauna with code ALAENA)
  • pregnant or breastfeeding
  • recovering from a period of high stress
  • live in a hot or humid climate

Be sure to monitor how you feel with the addition of any new minerals, electrolytes, supplements or food, and if you’re concerned, you can always ask you trusted holistic health practitioner their recommendation based on your health history. If you have high blood pressure or are sodium-sensitive, LMNT may not be right for you.

Can I use Drink LMNT electrolytes while pregnant or nursing?

Yes! I found out about LMNT through my friend Noelle at Coconuts & Kettlebells during my third pregnancy. Most women require more electrolytes and minerals during energy-demanding times like pregnancy and nursing. I used LMNT during my third pregnancy, birth and breastfeeding, and felt increased energy, less constipation, better milk supply, decreased thirst and better mental clarity.

Do electrolytes increase milk supply?

You bet! LMNT is a sodium-forward electrolyte that I have found helps me both maintain and increase my milk supply. I have been breastfeeding my third child for over two years, and I partially credit daily packets of LMNT to maintaining my supply.

Adequate sodium intake is absolutely essential for milk production. Sodium helps get water into your cells to properly hydrate your body and create more milk. A dehydrated body is a body that will likely lag in milk production.

When I want to increase my supply, I increase my packets to 3/day for a few days. In combination with 3 days of this nettles tincture, I will notice a significant improvement in milk supply at the 72-hour mark, sometimes sooner.

Remember: breastfeeding moms, especially those on a real food, low carb or Paleo diet, need more sodium than the average person, especially if participating in exercise too.

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When should I drink LMNT electrolytes?

You can drink LMNT electrolytes any time of day. Although you may get an energy boost, they are unlikely to interrupt sleep at night but will improve overnight hydration. I personally add LMNT to nearly all of my water consumption throughout the day and never drink “naked water”.

  • In the morning, I have a glass with 1/2 a packet of LMNT to rehydrate from overnight dehydration and encourage lymphatic drainage.
  • I also drink it before, during and after outdoor walks in the heat or any exercise.
  • If I’m using my infrared sauna, I have at least 1/2 a packet LMNT before the sauna and the other half packet immediately after the sauna.
  • Before bed, I will have another 1/2 packet of LMNT to balance fluid levels overnight, improve lymphatic drainage (which becomes stagnant at rest), and wake up with less fluid retention and puffiness.

When I want to increase my milk supply, I will increase to 3 packets of LMNT a day which naturally increases my fluid levels, hydration and breastmilk production without having to eat past satiety.

You may also want to increase your electrolytes when traveling, during times of stress, and during times of sickness such as the common cold or stomach bug. They absolutely saved me during weeks of “morning sickness” with my third pregnancy and kept me well hydrated.

Does LMNT meet my daily magnesium needs? What about potassium?

In short, you’ll want to add a magnesium-rich supplement (such as this ionic magnesium I use for me and my kids) and potassium-rich foods into your diet. Our body has a high demand for sodium, magnesium and potassium, and we can’t expect to get everything we need from one supplement.

Here’s a list of the most potassium-rich foods to include in your diet. Be sure to include several of these in your diet daily, not just for their potassium content, but because they are antioxidant and mineral powerhouses.

  • wild salmon
  • swiss chard
  • spinach
  • sweet potato
  • white potato
  • beets
  • broccoli
  • bok choy
  • avocado
  • acorn squash
  • aloe vera juice (Lakewood Organic brand)
  • coconut water (Harmless Harvest brand)
  • wild canned sardines
  • pumpkin seeds (Go Raw Sprouted Organic Pumpkin Seeds)


Can you give LMNT electrolytes to children?

While children’s sodium needs are less than an adult’s, active children who play outside and sweat likely need more electrolytes. Consider LMNT a healthy Gatorade alternative for your sports-playing, tree-climbing, playground-hustling children.

I give my children 1/2 a packet in their stainless steel water bottles on warm summer days. In fact, my two youngest kids straight up steal my water bottle so they can get some extra electrolytes in throughout the day!

My oldest calls electrolytes “electric lights”, and she isn’t wrong. Electrolytes truly give our bodies more electrical energy to perform all those amazing nerve, muscle, heart and brain functions.

What are the LMNT natural flavors made from?

I asked LMNT what their natural flavors are sourced from, and they told me from a spray dry process that turns fruit and botanicals into concentrated powdered flavors that can be blended into an electrolyte mix.

Is LMNT safety tested for heavy metals?

Yes! Per LMNT’s response to me, “each order of salt is tested multiple times along the process of production to ensure that our heavy metal content is well below any recognized standards for risk established by any governing body anywhere in the world. In fact the results obstained are below not just the FDA guidance, but also the super conservative Prop 65 limits.”

“At LMNT we test all our products for mineral content, bacterial contaminations, heavy metals and other impurities throughout the production process.” Honestly, this goes far beyond most supplement brands in the US, and as a Sensitive Sally, I’ve never had a single reaction from LMNT’s products.

Where can I buy LMNT electrolytes?

I recommend purchasing directly from their website for the best quality and savings. My discount link gets you a FREE 8-pack with any order (every time you shop). I recommend you also grab the Insider’s Bundle to get the buy 3, get 1 free deal. You’ll be able to customize all your flavors – including your free box!

Is there an LMNT discount code?

LMNT does not offer sitewide discount codes but you can save the most by shopping through my free sample link and choosing the Insider Bundle Buy 3, Get 1 Free deal. You can also save another $17 by choosing the Insider Bundle subscription. My top four LMNT flavor choices would be: Citrus Salt, Grapefruit Salt (available only in the summer), Watermelon Salt, and Orange Salt, if you need some ideas.

electrolytes review