Surprising Data: The Best Electrolytes for Hiking

First of all, here’s a table of all the products I checked and the data I pulled from their nutrition labels…

The biggest shock in this data was the very last item I thought to add: good old Salt & Vinegar potato chips!

Yes, potato chips are a little calorie-high but, on long hikes, where you’re burning thousands of calories, that’s not much of a concern; it’s just more fuel for your body.

Turns out: salt and vinegar potato chips are the cheapest way to buy the best electrolytes for hiking! At just 0.12¢ per mg of electrolyte, they beat out the fanciest products in the category.

It’s important to point out that this applies strictly to the salt and vinegar flavor only. The other flavors do not provide nearly as much sodium.

The Outlier: Potassium

Check out that coconut water, eh? Look at all that potassium! Almost an exact reverse of LMNT powder’s sodium/potassium ratio. Low potassium is often implicated in cramping so you can decide whether you want to tote a large banana or some coconut water. Both are 120 calories. Neither is a big help with sodium. So these feel like roughly equal substitutions.

But then again, the potato chips offer basically the same amount of potassium as a large banana anyway — and they won’t goose your glucose/insulin response nearly as much.

Are Energy Chews the Best Electrolytes for Hiking?

When I asked my audience for their input on electrolytes, several people mentioned Clif Bloks and Honey Stingers—but I think there’s some confusion here. These products are energy foods. They provide very few electrolytes. They are also, by a huge margin, the most expensive ways to buy sodium.

They’re basically just sugar—and incredibly expensive ways to buy sugar at that. Basically, for sports lifestyle marketed products, these products are kind of garbage. I didn’t realize how bad they were until I looked at them for this post.

The Electrolyte Recovery Gummies were recommended to me by a supporter and I was excited to look into them. Unfortunately, they do not rank well for electrolytes, and are also quite spendy for what are—which is, once again, basic candy chews. However, they are said to taste especially delicious. I hope to try some over the coming weekend and then I’ll update this post.

On the other hand…

I happen to like a little garbage on the trail, and both these chews are pretty tasty.

On the other other hand…

You could sub out any of these with Haribo Goldbears and get basically the same effect for a much lower cost. They’re all just candy. Why pay premium rates for simple glucose?

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Some Caveats…

This analysis is for the best electrolytes for hiking only.

• It does not take into consideration things like preferences for liquid over solid forms of intake, or even flavor profiles.
• It does not take into account how any individual might metabolize anything they eat, how much they weigh, how and when they intake, and weather conditions like heat and humidity.
• YMMV so dial things in for yourself and your own preferences and health choices.
• To keep things somewhat even-keeled, all items were priced off of Amazon in June 2025. Prices fluctuate, of course, and many of these items are likely cheaper if you buy them at your local supermarket.

My Switches for the Best Electrolytes for Hiking…

Since last year, I’ve been using SaltStick tabs. But now, based on this analysis, I think I won’t be buying them again. They are one of the most expensive ways to buy sodium.

And they’re not nearly so fun to eat as a bag of crunchy, salty chips.

I’m also going to switch away from Gatorade powder, which I assumed would be very inexpensive. Nope!

I’ll be giving LMNT, Nuun and Liquid I.V. a try. (And sticking with my beloved salt and vinegar chips—and the odd banana.)

Symptoms of Electrolyte Depletion

Finally, just a quick review of how bad it can feel to get low on electrolytes. On humid days, it’s possible to sweat away several pounds of water—and with your sweat go a lot of the most important molecules your body needs to function.

I notice it mostly in two ways…

– A throbbing headache
– Cramping in my legs

Neither of these is a good time, but severe cramping is a real concern. One time, coming down off Lone and Rocky in the Catskills both legs cramped up hard. It was very painful.

Other symptoms can include…

– Lack of energy / you’ll find yourself on the struggle bus quickly
– Dizziness or lightheadedness
– Dry mouth
– Dark urine
– Nausea or upset stomach
– Rapid heartbeat or palpitations
– Irritability or mood swings
– Cold hands and feet (especially in heat)
– Loss of coordination

I used to get headaches on all my summer hikes. I figured it was just how I was! In 2024, someone put me on to SaltChews and they changed the game instantly. I couldn’t believe the difference they made. So I’m a big believer in these handy products and now I consider them an indispensable part of my kit.

The best way to stay on top of your electrolytes is to take ’em before you need ’em. Just like the old hiking rule — eat before you’re hungry and drink before you’re thirsty — make sure you’re constantly popping some electrolytes in your system right from the get go.

Enjoy your next happy healthy hike!