Electrolyte tablets vs powders: which is better?

Is there a difference between tablets, powders and gels?

The salts are the same: sodium, often potassium and sometimes magnesium or calcium. What differs is how you carry, dose and pay for them. Electrolytes are classed by the Australian Institute of Sport as Group A sports foods (strong evidence of use under a protocol), and the evidence for sodium replacement is moderate. No format has been shown to work better than another.

How do the three formats compare?

Dis-Chem website specials cut prices further, and Takealot, Faithful to Nature and Clicks sell the same brands at different prices.

What should you actually compare?

1. Sodium per serving (mg). Most South African retailer pages do not print it. REVIVE, Biogen Electrolyte, USN Purefit and Nutritech Hydrate keep their tables on the pack. The one product where we can calculate it is Rehidrat, at roughly 288 mg per sachet (our calculation from SAHPRA product information), about 14 to 16 mg per Rand.
2. Sugar. Rehidrat contains about 12 g of sugars per sachet; many others are sugar-free. Sugar helps sodium absorption and fuels exercise, but is unnecessary at a desk.
3. Sweeteners. REVIVE Daily uses stevia leaf extract; REVIVE Raw is unsweetened and unflavoured. Nutritech and USN say sugar-free without naming the sweetener.
4. Price per serving. Our full table is in how much electrolytes cost.

Which format fits which use?

• Long runs and rides: powder in a bottle gives you control over concentration and can combine with a carb drink. Tablets work well if you carry only water.
• Trail running and cycling with a hydration pack: tablets or gels for weight.
• Hot-day desk or gym: a single sachet in a water bottle, or just water.
• Illness (vomiting or diarrhoea): Rehidrat is an oral rehydration salt indicated for diarrhoea, not a sports product.

Safety

Do not use high-sodium products if you have high blood pressure, kidney or heart disease, are pregnant or take diuretics or other regular medication without medical advice. Children rarely need them. Tablets are not a hyponatraemia shield; see what is hyponatraemia. Compare brands on our best electrolytes in South Africa page.

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