Quickly replenishes sodium, potassium, and magnesium to steady energy and ease cramps during long workouts, hot days, or travel.
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If you drink plenty of water but still feel wiped out, crampy, or headachy, your hydration plan may be missing magnesium. These top picks help you add magnesium in a way that actually works in the real world.
In-depth Reviews
LMNT Recharge Electrolyte Drink Mix
- Noticeably effective for heavy sweat days
- Convenient stick packs for consistent use
- Balanced electrolyte feel instead of sugary “sports drink” vibes
- Salty taste is not for everyone
- High sodium may be unnecessary for low-sweat days
Thorne Magnesium Citramate
- Easy to add to a daily routine
- Supports muscle comfort and recovery consistency
- Flexible: pair with any hydration strategy you like
- Not an all-in-one electrolyte solution
- Some people still prefer glycinate for maximum stomach comfort
Pure Encapsulations Magnesium (Glycinate)
- Typically easier on sensitive stomachs
- Good for consistent daily magnesium support
- Simple formula that pairs with electrolyte drinks
- Does not address sodium needs for heavy sweating
- Benefits build with routine use, not instantly
Nuun Sport Electrolyte Tablets
- Ultra portable for travel and commuting
- Easy to dose: dilute more or less to taste
- Good option when you want electrolytes without a big sodium hit
- May be underpowered for very heavy sweaters
- Fizziness is not everyone’s preference
Ultima Replenisher Electrolyte Powder
- Easy to sip for steady hydration habits
- Includes magnesium as part of a broader electrolyte blend
- Works well for low to moderate sweat days
- Not ideal when you need a lot of sodium
- Sweetness level depends on flavor preference
Buying Guide
Pro Tip: Make Magnesium Actually Work for Hydration
Pair magnesium with the electrolyte that holds fluid: sodium. Magnesium helps your system run smoothly, but it does not “pull water in” the way sodium does when you are sweating. If you are drinking a lot and still feel thirsty or drained, try adding an electrolyte mix (especially for heat, long workouts, saunas, or travel) instead of taking more magnesium alone.
Use magnesium like a baseline, not a rescue. Many people do best with smaller, consistent doses rather than a large single serving that can trigger GI upset. If you have ever had magnesium-related diarrhea, treat that as a dosing signal: reduce the amount, switch forms (often glycinate), and split dosing across the day. The goal is “steady and boring,” not dramatic.
Timing matters if cramps are part of your hydration problem. If your legs cramp at night or you wake up tight, take magnesium earlier in the evening and hydrate with electrolytes in the afternoon, not right before bed. That approach supports muscle function while reducing the chance you are chugging water late and disrupting sleep. If you take medications, separate magnesium by a few hours from prescriptions that bind minerals, and check with a clinician if you have kidney issues.
💡 Editor’s Final Thoughts
Final Verdict: LMNT Recharge Electrolyte Drink Mix is the top pick because it pairs magnesium with the electrolyte that most directly impacts hydration during sweat loss: sodium. If you want magnesium support without extra sodium, Thorne Magnesium Citramate is the cleanest, easiest daily capsule to build a steady baseline.
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Frequently Asked Questions ▾
Does magnesium actually help with hydration, or is it mostly sodium?
Sodium does most of the heavy lifting for holding onto fluid, especially when you are sweating. Magnesium still matters because it supports normal muscle and nerve function, and it helps your body use electrolytes efficiently. In practice, the best “magnesium for hydration” is usually either (1) an electrolyte mix that includes magnesium plus sodium and potassium, or (2) a daily magnesium supplement that helps prevent the “low magnesium” feeling that can show up as cramps, twitchiness, or poor recovery.
Which form is better for hydration: citrate, glycinate, or malate?
All three can work, but they tend to feel different. Magnesium glycinate is often the gentlest on the stomach, making it a smart daily option if you are sensitive. Magnesium citrate can be effective but may loosen stools for some people, which is the opposite of what you want if you are trying to stay hydrated. Magnesium malate is commonly used in electrolyte products and is a solid pick for daytime use when you are training, traveling, or sweating more than usual.
Can magnesium make dehydration worse?
It can if the dose is too high for you and it triggers diarrhea or urgent bathroom trips. That fluid loss can leave you feeling more depleted. To avoid this, start low, split your dose (morning and evening), and consider switching to a gentler form like glycinate if you keep having stomach issues. If you need magnesium during workouts, a modest amount in an electrolyte drink is often easier to tolerate than a big capsule dose.
How much magnesium should I take for hydration?
Most adults need roughly 310 to 420 mg of magnesium per day from food plus supplements, depending on age and sex. For hydration-focused use, many people do best with a consistent daily baseline (often a smaller supplement dose), then add an electrolyte drink during heavy sweating rather than taking a large one-time magnesium dose. If you have kidney disease, take diuretics, or use medications that interact with minerals (including certain antibiotics or thyroid meds), check with a clinician before supplementing.
Is it safe to use high-sodium electrolyte mixes every day?
It depends on your sweat rate, diet, and health goals. If you sweat heavily, work outside, or train hard, higher sodium can be appropriate and can help you retain fluids. If you are salt-sensitive, managing blood pressure, or already eating a high-sodium diet, choose a lower-sodium option most days and reserve high-sodium mixes for long, hot, or high-output sessions. Pay attention to how you feel, and consider tracking your blood pressure periodically if you are using salty hydration products frequently.
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