LMNT suggests that healthy adults consume 1 to 2 packs per day. However, unless you put a lot of effort into those exercises, sweat a lot, follow a diet based mainly on whole foods, or follow a ketogenic diet, we think that two packs could be too much. We always recommend starting with ½ pack a day and then seeing how you feel. Right now, the FDA recommends that we limit sodium intake to 2,300 mg (2.3 grams) per day (for people age 14 and older) to help reduce high blood pressure and cardiovascular disease and deaths.
However, the LMNT uses data from the Intersalt studies to recommend that people can safely consume 5 to 7 grams of sodium a day (source). In addition, this study found that people who consumed less than 2.5 g of sodium a day had higher blood pressure than those who consumed larger amounts. LMNT has a useful blog post about why they recommend eating so much sodium. LMNT is perfectly good for most active people.
The biggest concern is due to its total content of 1 g of sodium, which is almost half of a person's daily reference intake, according to the FDA. However, contemporary research has suggested that most people should consume more sodium, especially those without hypertension, since higher levels (around 3 to 6 g per day) are associated with a lower risk of mortality and cardiovascular events. Many of the electrolyte drink mixes out there (most, actually) are full of sugar; sugar can help absorb sodium and fluids, but it's not essential for hydration. But I've recently learned that proper hydration isn't just about drinking 8 glasses of water a day, but about balancing your fluid and electrolyte intake.
Hydra-Charge by Kaged is a daily mix of electrolyte drinks that provides hydration, endurance and incredible flavor for athletes of all levels.
LMNT electrolytedrink blends are high in sodium and are marketed to athletes and active people to restore health through hydration. The LMNT suggests mixing an electrolyte pack into a 16- or 32-ounce bottle of water, depending on the salty flavor of the drink. Keep in mind that chocolate ones should be mixed with HOT water and consumed as a drink inspired by hot cocoa powder.
If we are already in the middle of winter and I don't sweat so much during training, I could save the LMNT for later, instead of also drinking it before and during training. But does it work? What's the catch? To make a sound analysis, we have put in the hands of a group of soldiers, veterans and first responders a month's supply of the powdered beverage LMNT, who know a thing or two about how to push their bodies to the limit. The LMNT electrolyte drink blend has the optimal electrolyte ratio (1000 mg of sodium, 200 mg of potassium and 60 mg of magnesium) to promote hydration. According to the company's website, Wolf wanted a sugar-free moisturizing blend that was high in electrolytes, specifically salt, and created the LMNT to meet those needs.
I didn't like the unflavored raw drink, but if you have another recovery drink that you like (maybe a protein shake or something that has carbohydrates and calories) and you want to increase the electrolytes it contains without affecting the flavor, that may be a good option for you. After two weeks of daily use before and after high-intensity workouts, LMNT increased my desire to hydrate and helped me recover faster than similar electrolyte blends, but it didn't significantly change my physical performance. Overall, all reviewers reported a notable upward change in their energy level after drinking an LMNT. The LMNT is designed to supplement electrolytes and should not be used as a person's sole source of electrolytes.