The amount of electrolytes needed during hiking depends on factors like temperature, intensity, altitude, and personal sweat rate. Here is a general guideline and how to estimate your electrolyte loss.
We are all different, personally, I am a heavy sweater – I can have sweat dripping off me when hiking and the person next to me not a drop. On a non-hiking day, I drink 2 litres of water, so I know I will need more than this when I’m on a hike. I have a post on the importance of electrolytes when hiking that you may find helpful.
I follow a ketogenic whole foods lifestyle, a sugar free electrolyte replacement is important to me and this review is on my brand of choice.
As I’m not a medical professional, the information provided in this article is for information purposes only and not a subsitute for medical advice. Consult a healthcare professional before changing your electrolyte intake, especially if you have health conditions or take medicaation. Seek medical attention if you experience dehydration or other health conditions while hiking.
General Electrolyte Intake Guidelines
For moderate-intensity hiking, aim for:
- Sodium: 300 – 800 mg per hour
- Potassium: 100 – 200 mg per hour
- Magnesium: 20 – 50 mg per hour
- Calcium: 20 – 50 mg per hour
Longer hikes, extreme heat, or heavy sweating may require the higher end of these ranges.
Sweat Rate Test
Weigh yourself before a hike (without clothes, after using the toilet).
Hike for an hour at your typical pace and conditions.
Weigh yourself after the hike (without drinking water or eating).
Subtract your post-hike weight from your pre-hike weight.
1 kg (2.2 lbs) of weight loss = 1 liter (34 oz) of sweat loss.
Signs of Electrolyte Imbalance
- Too little sodium: Muscle cramps, dizziness, nausea, headache, fatigue.
- Too much sodium: Swelling in fingers, thirst, bloating.
- Low potassium/magnesium: Muscle weakness, cramping, irregular heartbeats.
Visual Sweat Check
- Salty residue on skin/clothes: You may need a higher sodium intake.
- Heavy sweating: You may need to replace fluids + electrolytes faster.
- Minimal sweating: Electrolyte needs are lower, but hydration is still key.
Adjusting Your Intake
- Short hikes (1-2 hrs, mild weather): Plain water may be enough.
- Medium hikes (3-5 hrs, warm weather): 500”“1,000 mg sodium, 200”“400 mg potassium.
- Long hikes (5+ hrs) or hot/ humid conditions: 1,000+ mg sodium per hour, consistent intake of potassium and magnesium.
LyteShow Sugar-Free Electrolyte Supplement
About LyteShow
LyteShow’s parent company LyteLine was born from the frustration of two US college friends unable to find a high quality electrolyte supplement that allowed them to work and play hard. Most products on the market contained fillers, sweeteners and colorings.
After much research and testing, they created LyteShow a product that they themselves use. LyteShow doesn’t taste like the usual sports drinks. That’s because it’s different.
Why Choose LyteShow
LyteShow is different from most other electrolyte supplements on the market in that it is made up of high quality electrolytes and no other added ingredients. Electrolytes are critical in performing the following functions in the body:
- Powering water absorption
- Regulating fluid balance within the cells
- Assisting with proper brain function
- Energy conversion
- Metabolism
These electrolytes can be lost from physical activity or sweating, causing an imbalance or inadequacy which can result in impaired cognition, muscle function, and nerve transmission. LyteShow added to water rehydrates the body and replaces these critical electrolytes.
LyteShow Electrolyte Drops Review
Key Features
- Ingredients include: balanced ions of magnesium, sodium, chloride, and potassium. Also contains zinc, an essential trace element, and citric acid.
- Contains no: Calories, sugars, sweeteners, carbohydrates, artificial colours, flavours, or preservatives and is non-GMO, vegan, vegetarian, gluten free, kosher, keto and Whole30 food approved.
- Lower emphasis on Sodium: As sodium is readily available in most western diets.
- Emphasis on magnesium: As magnesium is critical for energy conversion, muscle function, nerve conduction and assisting other electrolytes in their functions it is included in the formula. It is also more expensive and sometimes omitted from other supplements.
- Travel flask: Comes with a small travel flask and the cap serves as a dose measure.
- Made in the USA.
- Third party tested
| PROS | CONS |
| Contains no other flavours, fillers, sugar etc | Lower on sodium |
| Keto, Kosher, Whole30 suitable | Cost |
| Made in the USA | Some find the taste unpleasant |
| Third party tested | Larger bottles can leak, but there is the travel flask |
| Travel flask with a cap that measures a dose | Zinc can cause upset stomach. I recommend to test it at home before using on as hike |
| More electrolytes in the formula | |
| Easy to use drops, no messy powder |
Where to Buy?
I am yet to find a bricks and mortar store that sells LyteShow. Online appears to be the only possibility.
Amazon is a great option and my recommended place to purchase. They offer the convenience of fast shipping and there are plenty of customer reviews to help guide your decision. Plus, you can often catch a great discount, particularly in sales events.
Here’s a little transparency: Our website contains affiliate links. This means if you click and make a purchase, I may receive a small commission. Don’t worry, there’s no extra cost to you. It’s a simple way you can support my mission to bring you quality content.
My Final Verdict
LyteShow is my pick when it comes to electrolyte suppliments. I want assurance that I am putting the best ingredients, without any added sugar, colours or flavourings into my body. As someone who values their health and loses electrolytes when hiking, LyteShow plays a crucial role in, not only, my hiking performance but my health.
Have you tried Lyteshow? Please share your thoughts below.
Great post! Electrolyte balance is something I never really thought about until I started hiking longer distances and felt the effects of dehydration. I love that you broke it all down in such a simple way—especially the sweat rate test! I’m definitely going to try that before my next big hike. Also, I’m always on the lookout for good sugar-free electrolyte options, so I’ll have to check out LyteShow. Do you find it works well for preventing cramps on tougher hikes? Thanks for the awesome info!
Naresh, thanks for your comments. Yes, it makes a huge difference to cramping. The other thing to do is stretch before you hike and if you take a break. There 2 things make a huge difference.
This article cleverly blends practical hiking advice with a personal narrative, prompting us to rethink how we approach hydration on demanding trails. It challenges the one-size-fits-all mindset by emphasizing individual sweat rates and dietary needs, especially for those committed to a sugar-free, ketogenic lifestyle. Ultimately, it raises an intriguing question: in our pursuit of peak performance, should we prioritize clean, targeted supplements like LyteShow over traditional, generic options?
Hi Dan, Thanks for your comments. We are all individuals, so it is important to take an approach that suits our individual needs.
Hi Lyn
I like how this article provides an insightful and practical look at the importance of electrolytes while hiking, especially for people with sugar free life style. I appreciate the personal touch, sharing your experience with heavy sweating and their need for more electrolytes on a hike. The introduction of LyteShow as a sugar-free electrolyte replacement is particularly interesting It’s refreshing to see a product that focuses on high-quality electrolytes without unnecessary fillers or sweeteners. Is it okay for senior to use during a little hiking trip?
Hi Ravin, thanks for your feedback. I’m not doctor and can’t give medical advice but would think if you know you lose electrolytes then replacements can help.
This is a very informative article about electrolyte replacement, especially for hikers! I appreciate the clear guidelines and practical tips for determining individual electrolyte needs. The emphasis on personalized assessment, such as the sweat rate test and visual sweat check, is particularly helpful.
I also like the detailed review of LyteShow, highlighting its focus on pure electrolytes without added sugars, fillers, or artificial ingredients. It’s great to see a product catering to those with specific dietary needs like keto, Whole30, and vegan lifestyles.
However, the article states that LyteShow is “sugar-free.” This brings up a common question about such products: if there is anything in the product that replaces the sweetness of sugar, even if it’s a very mild sweetness, what is that ingredient? In this case, it appears there is no sweetness, but in many other “sugar-free” electrolyte or similar products there is some level of sweetness. So, what are the common sugar substitutes used in these types of products, and how do they work?
Hi Phillip, thanks for your interest in my blog. To answer your question about a sugar replacement, Lyteshow doesn’t add a sweetener which is why I prefer it. Once you cut out sugar like I have your taste changes, in fact taste buds are replaced in 11 days, so you get very used to food being less sweet.
Great article on sugar-free electrolyte replacement! This is a topic I’ve become more interested in since I started hiking more frequently, especially during the warmer months. I’ve tried a few different sugar-free options, and I’ve found that the right formula makes a huge difference in how I feel during long treks.
I appreciate that your post breaks down the importance of maintaining electrolyte balance without the added sugars, which can sometimes cause energy crashes for me. The suggestions you included offer a great starting point for anyone looking to stay hydrated and energized naturally. Thanks for shedding light on such an important aspect of outdoor fitness!
Laura, thanks for your feedback and happy hiking.