LMNT vs Liquid I.V. (2026): The Sodium & Sugar Numbers Compared
Informational comparison of label data and cost — not medical advice. If you have high blood pressure, kidney disease, or heart failure, or take diuretics or BP medication, talk to your doctor before adding a high-sodium product. Prices are live per-serving figures; formulas are each brand's published Nutrition/Supplement Facts.
These aren't rivals so much as different tools. LMNT (1,000 mg sodium, 0 g sugar) is for keto, fasting, and heavy sweaters who want maximum sodium without carbs. Liquid I.V. (500 mg sodium, 11 g sugar) is an oral-rehydration-style design where the sugar speeds absorption — better for bouncing back from illness, travel, or hard endurance efforts.
The numbers, side by side
| Per serving | LMNT Recharge | Liquid I.V. Classic | Liquid I.V. Sugar-Free |
|---|---|---|---|
| Sodium | 1,000 mg | 500 mg | 530 mg |
| Potassium | 200 mg | 370 mg | — |
| Magnesium | 60 mg | None | None |
| Sugar | 0 g | 11 g | 0 g |
| Sweetener | Stevia | Cane sugar + dextrose | Allulose + stevia |
| Formula type | High-sodium, zero-sugar | ORS-style (glucose-paired) | High-sodium, zero-sugar |
| Third-party cert | None | None | None |
| Cost / serving | $1.50 | $1.47 | $1.41 |
Prices are live Amazon buy-box figures (Creators API, July 2026) divided by pack serving count; they move. Everything else is each brand's published label.
The real difference: the sugar is a feature, not a flaw
The instinct is to read "0 g sugar" as automatically better. It isn't — it depends on the job. Glucose and sodium are co-transported across the intestinal wall together, dragging water with them, which is the mechanism behind medical oral rehydration solutions (Wright 2011, PMID 21527736). Liquid I.V.'s 11 g of sugar is deliberately there to switch that pathway on, so when you're genuinely depleted — a stomach bug, a long hot ride, travel dehydration — it rehydrates faster than water or a sugar-free drink.
LMNT throws that pathway away on purpose. For keto, carnivore, and fasting, the entire point is no carbohydrate and no insulin response, so 1,000 mg of sodium with zero sugar is exactly right — and you're not chasing rapid rehydration, just replacing the sodium your kidneys shed on low carb. Want the ORS-style absorption without LMNT's carbs? Liquid I.V.'s own Sugar-Free version splits the difference (530 mg sodium, 0 g sugar), though dropping the glucose also drops the cotransport boost. More on when sugar helps in the dosage guide.
Who each one is for
Choose LMNT if you're keto, low-carb, carnivore, or fasting; you're a heavy or salty sweater who wants the most sodium per stick; or you specifically want magnesium in the mix and no sugar or artificial sweetener.
Choose Liquid I.V. (Classic) if you're recovering from illness, travel, or a hard endurance session and want the fastest rehydration — the situation where the glucose earns its place. Bonus: more potassium (370 mg).
Choose neither if you're a healthy person at a desk. On a normal day, food plus water covers your electrolytes — see how much you actually need. And if a third-party testing seal matters to you, note that neither is certified; look at the certified options instead.
Our picks
1,000 mg sodium, 0 g sugar, 60 mg magnesium. The most sodium per stick.
500 mg sodium + glucose for ORS-style absorption, plus 370 mg potassium.
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Frequently asked questions
Is LMNT or Liquid I.V. better?
Different jobs. LMNT (1,000 mg sodium, 0 g sugar) fits keto, fasting, and heavy sweaters. Liquid I.V. (500 mg sodium, 11 g sugar) is ORS-style for fast rehydration from illness or hard exercise. Daily low-carb life → LMNT; bouncing back from depletion → Liquid I.V.
Does LMNT or Liquid I.V. have more sodium?
LMNT, by double: 1,000 mg vs 500 mg per stick. Liquid I.V. has more potassium (370 vs 200 mg); LMNT adds 60 mg magnesium where classic Liquid I.V. has none.
Is the sugar in Liquid I.V. bad?
Not for its intended job. The 11 g of glucose activates sodium-glucose cotransport, speeding rehydration when you're actually depleted. For daily use, keto, or fasting it's unnecessary carbs — choose LMNT or Liquid I.V. Sugar-Free.
Are LMNT or Liquid I.V. third-party tested?
Neither carries a product-level sport certification (NSF Certified for Sport, Informed Sport). That's typical here. Certified alternatives include Transparent Labs Hydrate (Informed Choice) and BUBS Hydrate or Die (NSF Certified for Sport).
Related
- Best electrolyte drinks — all products ranked by verified sodium, cost, and certification
- Electrolyte dosage guide — how much sodium you actually need, by situation
- Formulas compared + DIY — pick by use case, or make your own for pennies
Sources
- Wright EM, Loo DDF, Hirayama BA. "Biology of human sodium glucose transporters." Physiol Rev. 2011. PMID: 21527736
- Product labels: LMNT Recharge, Liquid I.V. Hydration Multiplier (Classic & Sugar-Free), manufacturer Nutrition/Supplement Facts, July 2026.