Staying sufficiently hydrated can be a big hurdle for athletes and gym-goers alike, no matter the time of year. Even mild fluid loss through sweat can eat into your performance and impact your health. While most people know that drinking water is a sure-fire way to stay hydrated, some may forget to replenish the important electrolytes that our bodies require. Those who do remember often turn to commercial sports drinks, many of which fail to provide enough electrolytes.
More recently, a number of electrolyte beverages have emerged on the market with the goal of boosting hydration for fitness-minded people. One such product, Liquid IV, uses a unique blend of minerals and glucose to enhance fluid uptake into the bloodstream, and is said to provide exponentially better hydration than water alone.
Here the ACTIVE Reviews Team provides an in-depth Liquid IV review, taking a closer look at how it works, the ingredients it contains, and if it's right for you.
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The health and safety of ACTIVE's readers is of the utmost importance to us. To ensure your well-being when consuming nutritional supplements, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. We've also consulted with a team of nutritionists and dieticians to ensure the products we feature are of the highest standard. This helps us create the most accurate, authentic review content for our readers. More importantly, fitness may be our job, but it is also our passion. Therefore, we strive to bring you products that we trust and would personally use.
What is Liquid IV?
Liquid IV is a sports nutrition product that is designed to hydrate you more rapidly than drinking water alone by using a blend of electrolytes and vitamins that may enhance fluid transport throughout the body. The brand uses something they call Cellular Transport Technology (CTT) which is a strategic combination of ingredients, said to expedite hydration to the bloodstream. In fact, they claim taking one packet of Liquid IV can provide the same hydration as 2-3 bottles of water.
The main CTT ingredients include:
- Sodium: An essential electrolyte in the body that when mixed with a precise amount of sugar can help promote the uptake of fluids into the bloodstream.(1)
- Potassium: Another essential electrolyte that serves as a regulator of fluid balance and supports nutrient transport in the bloodstream.(2)
- Glucose: While it also provides a sweet taste, the role of glucose in Liquid IV is to help promote fluid and solute uptake into the bloodstream in combination with sodium.(3)
Liquid IV Ingredients
SPECS
- Ingredients: cane sugar, dextrose, citric acid, salt, potassium citrate, sodium citrate, dipotassium phosphate, silicon dioxide, rebaudioside-A (Stevia leaf extract), Vitamin C (Ascorbic acid), Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12
How Does Liquid IV Work?
Liquid IV uses a precise blend of sodium, potassium, and glucose to promote more rapid fluid uptake into the bloodstream. In fact, their formula is based off of the World Health Organization's (WHO) rehydration formula used to provide rapid hydration to people in need during disaster relief. It works by providing a higher osmolarity (solute concentration) than water, which can help push fluid and electrolytes into our bloodstream and body cells.(4) Some of the Liquid IV products contain additional ingredients to promote energy, sleep, digestive health, and immunity for those looking for added benefits on top of hydration.
Liquid IV Pros and Cons
PROS
- Contains a sufficient amount of electrolytes to meet the needs of most athletes
- Available in a variety of appealing flavors
- Conveniently packaged in single serve sleeves, just mix it in your favorite water bottle and go
- All orders ship free
- Supplies five essential vitamins (B3, B5, B6, B12 and Vitamin C) in addition to the electrolytes
- Some Liquid IV products contain added ingredients to provide additional benefits such as enhancing sleep, energy production, digestive health, and immunity
CONS
- The cost can add up, though it's a bit more affordable when buying in bulk
- Only available to ship in the United States when buying from the manufacturer's website
- May contain too much sodium for those with high blood pressure who are sensitive to salt(5)
- Contains added sugars as part of the formula, making it not suitable for certain populations
Liquid IV Types and Flavors
Liquid IV comes in a variety of blends that contain strategic ingredients to enhance specific areas of health and performance. The original Hydration Multiplier comes in 15 tasty flavors, whereas the Energy, Immunity, Probiotic, and Sleep blends come in a single flavor that compliments their particular ingredients.
- Hydration Multiplier: Liquid IV's original formula contains three times as many electrolytes as most sports drinks.
- Sleep Multiplier: Sleep support blend that contains melatonin, L-theanine, and valerian root in addition to electrolytes to promote relaxation and quicker sleep onset.
- Energy Multiplier: Energy blend containing electrolytes, as well as L-theanine and 100mg of caffeine sourced from matcha to boost energy levels and focus.(6)
- Probiotic Kombucha Blend: Digestive health blend that includes powdered kombucha containing one billion CFU (colony forming units) of probiotics per serving, in addition to their standard electrolyte formula.
Who Should Use Liquid IV?
Liquid IV is a powerful hydration tool that can help replenish your water needs, optimize your bodily systems, and provide all the necessary electrolytes even faster than water alone.(7) It's thought to be beneficial to everyone and anyone who needs to increase their liquid intake for the day, whether it's due to excessive sweating, athletic performance, pregnancy, or the simple inability to properly hydrate throughout the day.
It seems like more than three quarters of people go through their day at least mildly dehydrated, which can wreak havoc in the body.(8) Adequate hydration is important for all of the functions in the human body, from your immune system and hormonal balance to digestion and even energy levels. That's why Liquid IV can be used by anyone who is struggling to stay hydrated throughout the day.
That being said, there are some groups of people who should definitely pay more attention to their electrolyte and water levels as they're losing them at a much quicker pace. This includes people who live active lifestyles and participate in sports, those who have a higher sweat rate and tend to lose more liquid no matter what they do, those who live in warmer climates and spend a lot of time in unfavorable conditions, pregnant women, and those who have a medical condition that requires drinking more water throughout the day.(9)
Is Liquid IV Worth It?
As with all other supplements out there, Liquid IV is by no means necessary or crucial for your health and wellness. You can achieve the same result with smart nutrition and more careful water intake throughout the day, but it's definitely convenient, easy to take, and helps increase the rate of rehydration. This plays a role in very hot weather conditions or extreme athletic events where ensuring you're properly hydrated directly affects your performance as well as recovery.(10)
That being said, we do believe that Liquid IV is worth it, at least in these very extreme conditions. Preventing dehydration is important to help improve the function of your organs, tissues, and practically all cells in your body, so if you're struggling with carrying a water bottle with you at all times and keep on forgetting to add a pinch of salt to your beverage after a hot yoga session, Liquid IV is definitely a valuable hydration tool to have on standby.(11)
The only thing that's important to mention when it comes to supplements like these is don't rely on them. Use them as a tool to help improve your wellness, health, and overall performance, but try to use them sparingly. Focus on improving your lifestyle and dietary habits so that you're not constantly dehydrated or failing to include a variety of vitamins and minerals into your daily meals. Liquid IV should be used exactly as it's called: a supplement to an already nutritious and rich diet, not as a replacement.
FAQs About Liquid IV
Where can I buy Liquid IV?
Liquid IV is widely available and can be purchased from the manufacturer's website with free U.S. shipping, as well as from Amazon, Walmart, GNC, Target, and several major U.S. pharmacies.
How many Liquid IV packets can you drink in a day?
In general, most people will only require one packet per day to stay hydrated. It's best consumed around a strenuous workout to aid in maintaining hydration. However, those competing in longer duration events may require more than one packet. It's best to check with a healthcare provider such as a registered dietitian for individualized dosing strategies.
Is Liquid IV good for you?
Staying hydrated is extremely important for your health, especially when it comes to athletic performance. While we can survive without food, water or other fluids serve as our lifeline and we can't function without them. For those who require more hydration than water alone can provide, a supplement such as Liquid IV can provide the electrolytes you may need. For those in this situation, it can be considered good for you.
Does Liquid IV have caffeine?
Not all Liquid IV products have caffeine, though their Energy Multiplier contains 100mg of caffeine per serving. Those who are highly sensitive to caffeine may want to avoid this particular blend.
Can Liquid IV be used to prevent hangovers?
One of the major causes of a hangover is the dehydrating effects of drinking large amounts of alcohol. Alcohol has a diuretic effect, meaning it makes you pee more.(12) Additionally, it can affect the electrolyte levels in your body. If you plan on drinking, it's a good idea to start out in a well-hydrated state prior to taking your first sip. This may prevent the severity and duration of any potential hangover. Using a product such as Liquid IV may further enhance your hydration levels providing a slight protective effect against a hangover. That said, at the end of the day, the biggest factor influencing the severity of a hangover will be how much alcohol you drink.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
References
- Buccigrossi, V., Lo Vecchio, A., Bruzzese, E., Russo, C., Marano, A., Terranova, S., ... & Guarino, A. (2020). Potency of oral rehydration solution in inducing fluid absorption is related to glucose concentration. Scientific reports, 10(1), 1-9.
- Terker, A. S., Zhang, C., McCormick, J. A., Lazelle, R. A., Zhang, C., Meermeier, N. P., ... & Ellison, D. H. (2015). Potassium modulates electrolyte balance and blood pressure through effects on distal cell voltage and chloride. Cell metabolism, 21(1), 39-50.
- Millard-Stafford, M., Snow, T. K., Jones, M. L., & Suh, H. (2021). The beverage hydration index: influence of electrolytes, carbohydrate and protein. Nutrients, 13(9), 2933.
- Sollanek, K. J., Kenefick, R. W., & Cheuvront, S. N. (2019). Osmolality of commercially available oral rehydration solutions: Impact of brand, storage time, and temperature. Nutrients, 11(7), 1485.
- Adler, A. J., Taylor, F., Martin, N., Gottlieb, S., Taylor, R. S., & Ebrahim, S. (2014). Reduced dietary salt for the prevention of cardiovascular disease. Cochrane database of systematic reviews, (12).
- Shrimanker, I., & Bhattarai, S. (2019). Electrolytes.
- Sawka, M. N., Cheuvront, S. N., & Carter, R. (2005). Human water needs. Nutrition reviews, 63(suppl_1), S30-S39.
- My Cleveland Clinic, Dehydration: Causes & Symptoms
- Montgomery, K. S. (2002). Nutrition Column: An update on water needs during pregnancy and beyond. The Journal of perinatal education, 11(3), 40-42.
- Judge, L. W., Bellar, D. M., Popp, J. K., Craig, B. W., Schoeff, M. A., Hoover, D. L., ... & Al-Nawaiseh, A. M. (2021). Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers. Journal of human kinetics, 79(1), 111-122.
- Suhayda, R., & Walton, J. C. (2002). Preventing and managing dehydration. Medsurg nursing, 11(6), 267.
- Polhuis, K. C., Wijnen, A. H., Sierksma, A., Calame, W., & Tieland, M. (2017). The diuretic action of weak and strong alcoholic beverages in elderly men: A randomized diet-controlled crossover trial. Nutrients, 9(7), 660.
About the Author
Daniel Preiato is a registered dietitian who specializes in sports nutrition and nutrition education. He is also a certified strength and conditioning specialist, and an avid strength athlete. He uses his background in clinical nutrition to dissect research and help individuals meet their health and fitness goals.
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