Electrolyte powders can be keto-friendly when they're sugar-free (LMNT-style) and used to cover real sweat/sodium needs. But many popular formulas (Liquid I.V.-style) include added sugar or maltodextrin, which can add meaningful carbs and knock you out of ketosis. Rule of thumb: choose 0g-sugar mixes for daily keto use; save carb-containing packets for high-output training days only (if they fit your macros).
Sugar-free electrolyte powder: typically 0g net carbs and fits keto well.
Sugary electrolyte powder: often 8–12g net carbs per stick—usually not keto-friendly unless you plan for it.
Per 100g (raw)
Source: Nutritional databases and food labels
| Serving | Net Carbs | Total Carbs | Calories | Notes |
|---|---|---|---|---|
| 1 stick (sugar-free) | 0g | 0g | 0 | LMNT-style mixes are typically sugar-free and rely on sodium + potassium + magnesium. |
| 1 stick (sugared) | 8–12g | 8–13g | 30–50 | Liquid I.V.-style mixes often include added sugar and/or maltodextrin. |
Mix one sugar-free stick in 16–24 oz water to start the day hydrated without breaking keto macros.
Use 30–60 minutes before training if you tend to cramp, sweat heavily, or feel flat on low carb.
Sip a diluted mix to replace sweat losses more effectively than plain water.
Use a sugar-free electrolyte mix during longer fasts to support energy and reduce headaches.
Add a pinch of salt + squeeze of lemon to sparkling water if you want a simpler, cheaper option.
Most LMNT-style mixes are sugar-free and keto-friendly. The main variable is sodium dose—great for heavy sweaters, but you may want to dilute or use half-servings if you're sensitive.
Most Liquid I.V.-style mixes contain added sugar (and sometimes maltodextrin), which typically makes them not keto-friendly unless you budget the carbs into your day and you're using it for high-output training.
Sugar-free electrolytes (no calories or negligible calories) are generally compatible with fasting for hydration. Sugared packets can break a fast.