Introduction
Electrolyte supplements are sold as powders (stick packs or scoop tubs) and tablets dissolved in water. This guide explains practical and label differences between formats at a high level for label literacy. It does not guarantee workout performance, hydration outcomes, or medical suitability.
Powder stick packs and tubs
Stick packs are pre-portioned powder sachets mixed into water. Phase 14C shortlist examples:
- LMNT Citrus Salt — 1 stick (~6 g) in 16–32 fl oz water; 1,000 mg sodium, 0 g sugar
- Liquid I.V. Hydration Multiplier — 1 stick (16 g) in ~16 fl oz water; 500 mg sodium, 11 g sugar
- Ultima Replenisher — 1 stick in water; 55 mg sodium, 0 g sugar
Scoop tubs require measuring powder per serving. Thorne Catalyte uses 1 scoop (10.4 g) in at least 12 fl oz water — 485 mg sodium, <1 g sugar, with NSF Certified for Sport verification in Phase 14C research.
Stick packs are typically more portable than tubs but may produce more packaging waste. Tubs can offer lower per-serving cost at bulk sizes but require scoop accuracy.
Dissolving tablets
Nuun Sport Lemon Lime (Phase 14C tablet example) uses 1 tablet (5 g) dissolved in 16 fl oz water per serving. Cited Nutrition Facts list 300 mg sodium, 150 mg potassium, 25 mg magnesium, 13 mg calcium, 40 mg chloride, and 1 g sugar per tablet.
Tablets add a dissolve step and tube portability — useful for some travel contexts — but serving friction is higher than tearing open a stick pack.
Electrolyte dose differences by format
Format does not determine mineral amounts — the label does. Among Phase 14C shortlist products:
| Product | Format | Sodium mg | Potassium mg | Magnesium mg |
|---|---|---|---|---|
| LMNT | Stick | 1,000 | 200 | 60 |
| Liquid I.V. | Stick | 500 | 370 | not disclosed |
| Ultima | Stick | 55 | 250 | 100 |
| Thorne Catalyte | Scoop tub | 485 | 96 | 40 |
| Nuun Sport | Tablet | 300 | 150 | 25 |
Compare mg per serving for the specific SKU — not the format category alone.
Sugar and sweetener differences
Powders and tablets can be sugar-free or sugar-containing:
- Sugar-free examples: LMNT and Ultima sticks (0 g sugars on cited panels)
- Sugar-containing examples: Liquid I.V. (11 g sugars), Nuun Sport (1 g sugar with dextrose)
- Low-sugar scoop: Thorne Catalyte (<1 g sugars)
Sweeteners include stevia on several sugar-free formulas and dextrose or cane sugar on sugar-containing products.
Price per serving
Format affects packaging economics. Phase 14C observed price per serving (2026-07-15):
- Nuun Sport tablet: $0.75 (lowest in shortlist)
- Ultima stick: $1.05
- Thorne scoop: $1.13
- LMNT stick: $1.50
- Liquid I.V. stick: $1.56
Tablets are not automatically cheaper — but Nuun Sport was the lowest $/serving at the cited check. Verify current retailer prices.
Water volume and practicality
Check each product's recommended water volume:
- Nuun Sport: 16 fl oz per tablet
- Liquid I.V.: ~16 fl oz per stick
- LMNT: 16–32 fl oz per stick (brand range)
- Thorne Catalyte: at least 12 fl oz per scoop
Dissolving tablets fully before drinking matters for even distribution. Powder sticks may clump if not stirred adequately — follow package directions.
Label clarity
Nuun Sport discloses five electrolytes (sodium, potassium, magnesium, calcium, chloride) on cited Nutrition Facts — strong transparency for a tablet format. Some stick products omit magnesium (Liquid I.V. US panel) or chloride as a separate mg line.
Thorne Catalyte adds taurine, B vitamins, and other nutrients beyond core electrolytes — more complex formula disclosure.
No performance guarantees
Nuun brand copy references workouts and rehydration themes. Thorne and Ultima reference daily hydration or recovery positioning. SuppCheckr cites label facts only — not performance, cramp prevention, or dehydration treatment outcomes.
How SuppCheckr scores formats
The electrolytes scoring profile includes serving format practicality (formulaQuality weight) alongside dose
transparency and sugar/sweetener disclosure. Format alone does not determine SuppCheckr score — see the draft
comparison table.
Frequently asked questions
Are tablets as strong as powder sticks? Mineral amounts depend on the specific product label, not the format. Compare mg per serving on Nutrition Facts.
Is Nuun Sport a good tablet example? Nuun Sport is the Phase 14C tablet-format shortlist product with five-electrolyte disclosure on cited Nutrition Facts. SuppCheckr does not rank it as best for any use case.
Are scoop tubs less portable than sticks? Generally yes — tubs require carrying the container and a scoop. Single sticks and tablets are easier for travel.
Do tablets contain more sugar than powders? Not necessarily. Nuun lists 1 g sugar; Liquid I.V. powder stick lists 11 g sugar. Read each label.