Best Electrolytes for Extended Fasting in 2026

Why Electrolytes Are Non-Negotiable During Extended Fasting

If you’ve ever attempted a water fast longer than 24 hours, you’ve probably experienced it — the headaches, the muscle cramps, the brain fog that makes you question every life decision that led you to this moment. That’s not hunger. That’s your body screaming for electrolytes.

When you stop eating, your body stops receiving sodium, potassium, magnesium, and calcium from food. Within 24-48 hours, these vital minerals start dropping. Your kidneys flush them out faster than you’d think, especially in the first few days. Without proper supplementation, an extended fast can go from a powerful health reset to a miserable (and potentially dangerous) experience.

After years of fasting and testing dozens of products, I’ve narrowed down the five best electrolyte supplements that actually work during extended fasts. These are the ones I personally use and recommend — no filler, no sugar, no nonsense.

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What to Look for in a Fasting Electrolyte

Not all electrolyte supplements are created equal. Most of what you’ll find on store shelves are designed for athletes who need sugar and carbs alongside their minerals. For fasting, you need something very specific:

Zero sugar, zero calories — Anything sweet will trigger an insulin response and potentially break your fast
High sodium content — Sodium is the #1 electrolyte you lose during fasting. You need 4,000-7,000mg per day on extended fasts
Adequate potassium — Potassium prevents muscle cramps and heart palpitations. Target 1,000-3,500mg daily
Magnesium included — Magnesium helps with sleep, muscle function, and reducing the fasting headache
No artificial sweeteners — Stevia is generally fine, but avoid sucralose and aspartame which can trigger cravings

1. LMNT Electrolyte Drink Mix — Best Overall

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LMNT has become the gold standard in the fasting community, and for good reason. Created by Robb Wolf (author of The Paleo Solution), this electrolyte mix was specifically designed for people on low-carb and fasting protocols.

Each stick pack contains 1,000mg sodium, 200mg potassium, and 60mg magnesium. The flavor comes from citric acid and stevia leaf extract — no sugar, no artificial junk. I typically use 2-3 packets per day during extended fasts, which puts me right in the sweet spot for sodium intake.

The Good

Cleanest ingredient list I’ve found — nothing unnecessary
Great taste across all flavors (Citrus Salt, Raspberry, Chocolate, Raw Unflavored)
The “Raw Unflavored” version is perfect for purists who want zero flavor
Convenient stick packs you can carry anywhere
Backed by the keto/fasting community with thousands of positive reviews

The Not-So-Good

Potassium content is lower than some competitors (only 200mg per packet)
At around $1.50 per packet with daily use, costs add up during long fasts
The stevia aftertaste isn’t for everyone — try Raw Unflavored if you’re sensitive

Best for: Anyone doing 24-72+ hour fasts who wants a clean, proven electrolyte. This is my daily go-to.

2. Redmond Re-Lyte Electrolyte Mix — Best Budget Option

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If LMNT’s price makes you wince, Redmond Re-Lyte is your answer. Made by Redmond’s Real Salt company (they’ve been mining salt in Utah since 1958), this electrolyte mix uses real salt as its sodium source rather than processed sodium chloride.

The mineral profile is impressive: 1,000mg sodium from Real Salt, 200mg potassium, 60mg magnesium, plus trace amounts of calcium, chloride, and sulfate that you don’t get in most supplements. The unflavored version has literally two ingredients — Real Salt and nothing else. That’s it.

The Good

Most affordable quality option at roughly $0.50-$0.75 per serving
Real Salt provides trace minerals most electrolytes skip
Unflavored version is the cleanest supplement possible
Comes in a tub (less waste than stick packs)
Coconut and lemon flavors available if you want variety

The Not-So-Good

Unflavored tastes like salt water — which it is, so manage expectations
Potassium content is still modest at 200mg per serving
The tub format is less convenient for on-the-go use

Best for: Budget-conscious fasters and purists who want the simplest possible electrolyte supplement.

3. Keto Chow Electrolyte Drops — Best for Custom Dosing

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Keto Chow takes a different approach. Instead of pre-measured packets, they give you a concentrated liquid that you dose yourself using the included dropper. One bottle contains 100 servings and delivers a balanced mix of sodium, potassium, and magnesium.

I like this for extended fasts because you have total control over your dosage. Feeling cramps coming on? Add an extra drop. Need more sodium? Add two more. It’s also the most discreet option — you can add drops to any water bottle without anyone knowing you’re supplementing.

The Good

Total dosage control — adjust per your body’s needs
Incredibly concentrated — one bottle lasts 100+ servings
No flavor (unflavored version) so it won’t trigger cravings
Best value per serving at roughly $0.15-$0.20 per dose
Compact bottle is travel-friendly

The Not-So-Good

The learning curve on dosing can be tricky at first
Taste is noticeably salty/mineral-heavy in plain water
Lower absolute amounts per serving compared to powders

Best for: Experienced fasters who know their body’s electrolyte needs and want precise control over dosing.

4. Hi-Lyte Concentrate — Best for Multi-Day Water Fasts

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Hi-Lyte was designed specifically with fasting in mind. It’s an ionic trace mineral concentrate with a high-sodium formulation that mimics what your body loses during extended water fasts. Each capful provides 340mg sodium, 150mg potassium, and 65mg magnesium.

What sets Hi-Lyte apart for extended fasting is the addition of zinc, chromium, and over 70 trace minerals. During a 5-7 day fast, your body needs more than just the big three electrolytes — those trace minerals matter for enzyme function and cellular repair.

The Good

Formulated specifically for fasting protocols
Includes 70+ trace minerals beyond sodium/potassium/magnesium
Highly concentrated — one bottle provides 96 servings
No sugar, no calories, no artificial ingredients
Adds zinc and chromium which support immune function during fasting

The Not-So-Good

Very strong mineral taste that many people find unpleasant
Requires careful measuring with the cap — easy to over or under-dose
Some users report stomach discomfort at higher doses

Best for: Long fasts (5+ days) where trace mineral depletion becomes a real concern.

5. Cure Hydration Electrolyte Mix — Best Tasting

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If you absolutely can’t stomach salty-tasting electrolyte drinks, Cure is the most palatable option I’ve found that still keeps calories and sugar to a minimum. Each packet has 1,000mg sodium, 200mg potassium, and 50mg magnesium with real fruit juice powders for flavor.

Technically, Cure has about 1-2 grams of sugar per serving from the fruit juice, which is very low but worth noting if you’re being strict about autophagy. For most people doing 16:8 or 24-48 hour fasts, this small amount won’t meaningfully impact your results.

The Good

Best taste by a wide margin — actually enjoyable to drink
Natural flavors from real fruit, not artificial chemicals
Decent electrolyte profile with good sodium content
Comes in great flavors: Berry, Lemon, Grapefruit, Mango
Good option for beginners who can’t handle mineral taste

The Not-So-Good

Contains trace sugar from fruit juice (1-2g per serving)
Most expensive option at roughly $2.00 per packet
Potassium and magnesium content is on the lower side
Purists argue the sugar content technically breaks a strict fast

Best for: New fasters who need something pleasant to stay hydrated, and 16:8 intermittent fasting where strict water-only isn’t required.

Quick Comparison: At a Glance

Product	Key Feature	Cost/Serving	Best For
LMNT	Cleanest ingredients	~$1.50	Overall best
Redmond Re-Lyte	Real Salt + trace minerals	~$0.60	Budget pick
Keto Chow Drops	Custom dosing	~$0.15	Control freaks
Hi-Lyte	70+ trace minerals	~$0.30	Long fasts
Cure Hydration	Best taste	~$2.00	Beginners

My Fasting Electrolyte Protocol

After years of experimentation, here’s what works for me during extended fasts:

Hours 0-24: No supplementation needed. Your body has reserves.
Hours 24-48: Start with 2 servings of your chosen electrolyte (aim for 2,000mg+ sodium). Add an extra dose if needed.
Hours 48-96: 3-4 servings per day. Mix brands — LMNT for sodium, Hi-Lyte for trace minerals.
96+ hours: 4-5 servings. Consider adding a standalone potassium supplement to reach 3,000mg+ daily.

Always spread your electrolyte intake throughout the day. Never take large doses at once — your body absorbs them better gradually, and concentrated doses can cause nausea on an empty stomach.

Frequently Asked Questions

Do electrolytes break a fast?

Pure electrolytes (sodium, potassium, magnesium, calcium) with zero calories and zero sugar will NOT break a fast. They don’t trigger an insulin response or affect autophagy. What WILL break a fast is sugar, artificial sweeteners in excess, or any caloric ingredient. All five products reviewed above are fasting-safe when used as directed.

Can I just use salt and water?

Yes, pink Himalayan salt or sea salt in water provides sodium and trace minerals. However, you’ll still be deficient in potassium and magnesium, which are harder to get from salt alone. A pinch of salt in water is a good start but not sufficient for fasts beyond 48 hours. I recommend salt water plus at least one of the supplements above.

How do I know if I need more electrolytes?

Common signs of electrolyte deficiency during fasting include: headaches (especially at the temples), muscle cramps (calves and feet), heart palpitations or racing heart, brain fog and difficulty concentrating, dizziness when standing up, and fatigue that feels deeper than normal fasting tiredness. If you experience any of these, increase your electrolyte intake immediately.

What’s the best electrolyte for autophagy?

Any zero-calorie electrolyte supplement will support autophagy by keeping you hydrated enough to continue fasting. The products above won’t interfere with autophagy. What DOES interfere is consuming anything with calories — even small amounts of cream in coffee or a sugary electrolyte drink.

Should I take electrolytes during a 16:8 fast?

For a 16-hour fasting window, electrolytes are optional but can help with energy and focus, especially in the first few weeks of adapting. If you feel fine during your 16-hour fast without them, there’s no need to supplement. If you get headaches or feel sluggish, try one serving of LMNT or Redmond Re-Lyte.

The Bottom Line

If you’re only going to buy one electrolyte product for fasting, get LMNT. It’s the most well-balanced, best-tasting, and most widely recommended option in the fasting community. For longer fasts, pair it with Hi-Lyte for the trace mineral coverage.

Whatever you choose, the most important thing is to actually use them. Don’t wait until you feel terrible to start supplementing — by then, you’re already depleted. Start your electrolyte routine at the 24-hour mark and stay consistent throughout your fast.

Have questions about electrolytes and fasting? Drop a comment below or check out our Fasting FAQ section for more answers.