When trying to decide which electrolyte supplement to take, the choices are usually overwhelming. However, for people who follow ketogenic or other low carbohydrate diets, there are considerably fewer options. Although people looking to prevent electrolyte imbalance and dehydration are likely to come across many different electrolyte supplements and sports drinks that promise to offer optimal recovery and performance, the majority of these are chock full of carbohydrates, added sugars, and calories. LMNT Recharge and Total Hydration both offer products that are suitable for people following a low carbohydrate diet, which often creates special challenges when it comes to hydration. However, there are substantial differences between the two products. So, what’s the difference between LMNT Electrolytes and Total Hydration?
Dehydration Symptoms
The human body is made up of about 60 percent water, and some components, including the brain and the muscles, contain an even higher percentage of water. Therefore, the body must maintain the right balance of fluids in order to function properly. Drinking enough fluids is an important part of ensuring that your fluids are balanced, but the body also needs to have adequate amounts of electrolytes to function correctly. Electrolytes are minerals with a positive or negative charge that conduct electricity when exposed to water, and they are commonly associated with nutrition and hydration. Without enough electrolytes, the body is likely to experience dehydration, which occurs when the body loses more water than it takes in. There are seven different electrolytes in the body, including sodium, potassium, magnesium, chloride, calcium, phosphate, and bicarbonate, each of which helps to maintain the proper balance of fluids in the body. Common signs of dehydration include:
- Dark yellow urine
- Tiredness
- Lightheadedness
- Diminished urine input
- Headache
- Dry mouth
- Dizziness
Dehydration can be extremely dangerous when it is severe. Signs of severe dehydration include:
- Reduced elasticity of the skin
- Fever
- Lethargy
- Sunken eyes
- Shock
- Confusion
- Coma
- Drop in blood pressure
- Seizure
- Quickening heart rate
LMNT Electrolytes vs Total Hydration: Forms
Before discussing the differences between the formulas of LMNT Electrolytes and Total Hydration, it is important to note that the two supplements come in different forms. LMNT Electrolytes, sold under the name LMNT Recharge, are sold in the form of a powdered drink mix that comes in a packet called a “stick.” Each stick is designed to be mixed with 16 ounces of water. Total Hydration is available in two forms, including both a capsule and a concentrate. The capsules manufactured by Total Hydration are swallowed like a pill with a glass of water, while the concentrate is intended to be dissolved in water. The manufacturers of Total Hydration recommended dissolving three milliliters of the concentrate into 36 ounces of water, or one milliliter for every 24 ounces of water. No more than eight servings, or 24 milliliters, of the concentrate should be consumed within a 24 hour period. Because Total Hydration comes in multiple forms to accommodate the needs of different individuals, it is considered superior in this category.
LMNT Electrolytes vs Total Hydration: Electrolytes
Sodium, potassium, and magnesium are considered to be the three most important electrolytes in the body because they exist in the largest quantities. Phosphate, calcium, chloride, and bicarbonate are also important electrolytes, but they are needed in smaller quantities to regulate the balance of fluids. The differences in the types and quantities of electrolytes included in both products are significant. LMNT Recharge contains 1000 mg, or 43 percent, of the daily value of sodium in one packet, as well as 200 mg, or 4 percent, of the daily value of potassium and 60 mg, or 15 percent of the daily value of magnesium. The product does not contain any other electrolytes. By comparison, Total Hydration includes 50 mg of sodium, of 2 percent of the daily value, 150 mg of potassium, or 3 percent of the daily value, 65 mg of magnesium, or 15 percent of the daily value, 475 mg of chloride, or 21 percent of the daily value, 3 mg of zinc, or 27 percent of the daily value, and 10 mg of calcium, or 1 percent of the daily value. There are two significant differences between LMNT Recharge and Total Hydration when it comes to electrolytes. Total Hydration’s formula contains all of the electrolytes found in the body except bicarbonate and phosphate, while LMNT Recharge contains only sodium, potassium, and magnesium. LMNT Recharge is extremely high in sodium, which could be problematic for people who already ingest a large amount of sodium through their diets, which is the majority of the Western population. People following a keto diet or those who need a lot of salt may need additional sodium, but the majority of people do not. Total Hydration offers a more complete electrolyte supplement when compared to LMNT Recharge.
LMNT Electrolytes vs Total Hydration: Caffeine
Neither LMNT Recharge nor Total Hydration include caffeine in their products. However, some other electrolyte products on the market do include caffeine. Some people like electrolyte supplements that contain caffeine because they offer an energy boost, but supplements containing caffeine are more likely to cause digestive upset, cause a rapid heart rate, and increase anxiety. People who regularly use products containing caffeine might not notice these effects, but those who are not used to it may experience significant symptoms. Caffeine is also considered to have a mild diuretic effect. Because both LMNT Recharge and Total Hydration do not contain caffeine, they are accessible by everyone, regardless of their ability to tolerate caffeine.
LMNT Electrolytes vs Total Hydration: Vitamins and Minerals
Looking at the inclusion of additional vitamins and minerals above and beyond the included electrolytes, there is a stark difference between LMNT Recharge and Total Hydration. LMNT Recharge does not contain any additional vitamins and minerals beyond the included electrolytes, which consist of sodium, potassium, and magnesium. By contrast. Total Hydration contains zinc, L-lysine, sulfate, lithium, and boron. Total Hydration includes these vitamins and minerals because they help support a balanced immune system and help to raise alkaline levels in the body, so you’ll get an extra boost while rehydrating using Total Hydration products.
LMNT Electrolytes vs Total Hydration: Calories, Carbohydrates, and Sugar
Many popular commercial sports drinks are packed with calories, carbohydrates, and sugar, and some people do not realize that it is possible to take electrolyte supplements that do not contain these ingredients. Whether you want your electrolyte supplement to contain calories, carbohydrates, and sugar is a matter of preference, but the body does not need any of these ingredients in order to properly rehydrate. LMNT Recharge contains 10 calories in one stick, while Total Hydration contains zero calories. In terms of carbohydrates, Liquid IV Hydration Multiplier contains two grams of carbohydrates per serving and does not include any added sugars. Total Hydration does not contain any carbohydrates or added sugars. LMNT Recharge is designed for people who follow a ketogenic diet, which minimizes the intake of carbohydrates and added sugars to promote fat loss. Both LMNT Recharge and Total Hydration are well suited to diabetics and other people with difficulty controlling their blood sugar, as well as those on low carb or ketogenic diets, because both formulas do not contain any added sugars or carbohydrates. Total Hydration has no calories, so it gets the slight advantage in this category, although both formulas are well suited to meet the needs of people watching the intake of their calories, carbohydrates, and sugar.
LMNT Electrolytes vs Total Hydration: Allergens and Dietary Restrictions
With food, medication, and other types of allergies on the rise, more and more people are in search of products that are free of major allergens. Everyone will need to rehydrate at some point or another, so the fewer allergens that electrolyte supplements contain, the more accessible they are to the population at large. LMNT Recharge does not gluten or any artificial ingredients. By contrast, Total Hydration products are free of gluten, shellfish, sweeteners, yeast, starch, wheat, soy, milk, egg, and caffeine, and they are also vegan. Both products are made in the United States.
LMNT Electrolytes vs Total Hydration: Conclusion
LMNT Recharge and Total Hydration supplements have many things in common compared to other electrolyte supplements. Both products do not include any added sugars and have very low or no calories and carbohydrates. Total Hydration offers more varieties of electrolytes, is available in multiple forms, and is free of more allergens compared to LMNT Recharge. LMNT Recharge has a much higher sodium content than Total Hydration, which may be beneficial for people adhering to a ketogenic diet but is likely too large for people who follow a standard Western diet and receive a lot of sodium from their food. While both products will help you to rehydrate more quickly than water alone, Total Hydration offers a more complete product that is accessible to more people.
Sources:
https://pubmed.ncbi.nlm.nih.gov/19774754/
https://www.medicalnewstoday.com/articles/153188
https://www.medicalnewstoday.com/articles/electrolyte-imbalance
https://www.healthline.com/health/food-nutrition
https://www.healthline.com/health/electrolyte-disorders