As I began planning for my next Kalalau adventure, I started thinking about my hydration strategy and electrolyte supplements in particular. (If you’re looking for information about how to treat stream water, check out this post). 

But before getting into some of the choices, let’s take a step back to review why an electrolyte supplement is a good idea.

 

Why Electrolyte Supplements 

On this 11-mile trail, where temperatures can exceed 85°F, the importance of staying hydrated cannot be overstated. However, hydration goes beyond merely drinking water. In these challenging conditions, where the body sweats profusely and loses not just water but vital minerals, the role of electrolytes becomes important. 

Electrolytes, including sodium, potassium, magnesium, and calcium, are essential for basic physiological functions. They regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue. When hiking in high temperatures, the body loses these crucial minerals through sweat at an accelerated rate. Drinking water alone cannot replenish them, potentially leading to dehydration, muscle cramps, fatigue, and even more severe conditions like heatstroke or hyponatremia (a lower-than-normal level of sodium in the bloodstream).

Electrolyte supplements are designed to solve this problem. When mixed with water, they provide a balanced blend of these essential minerals, mimicking the body's natural electrolyte profile. This not only helps in maintaining hydration but also ensures that the body's physiological processes continue seamlessly, even under the stress of high temperatures and physical exertion. 

By optimizing hydration, electrolyte powders can enhance endurance, prevent cramps, and ensure that hikers remain energized and focused throughout their journey. This is especially important on such an extended and strenuous physical effort as the Kalalalau Trail.

 

Products

In the past, I’ve always used Liquid IV powder sticks (I prefer the lime flavor), 2 sticks each way plus 2-3 for when exploring the valley. The flavor is quite good and they dissolve quickly. The only downside is that the little packages result in extra trash. Plus, they contain a decent amount of sugar, although not terrible.

Then I saw other folks using Nuun (Sport) tablets which come in a little tube. Since they are in tablet form, they need a minute or two to dissolve. They are available in different flavors, and some feature a little extra caffeine. The taste tends to be less sweet in comparison to Liquid IV.

I always thought the Nuun tablets were heavier than the Liquid IV tubes, but to be on the safe side, I weighed everything (as you know, Kalalau hikers are always paranoid about weight):

Liquid IV: 18 g per tube

Nuun: 5.5 g per tablet + 10 g for the tube.

Surprise, surprise! So, despite the tube, Nuun tablets are lighter from the start and the difference grows with the number of doses. Example: For 6 doses, Nuun (tube + tablets) is 65 g lighter than Liquid IV!

How about the ingredients?

• Caloric Content: Liquid IV is higher in calories (45 vs. 15).
• Carbohydrates & Sugars: Liquid IV has more carbohydrates and sugars (11 g vs 1 g).
• Electrolytes: Both have significant sodium and potassium, but Liquid IV has more of both. Nuun has additional electrolytes like calcium, magnesium, and chloride.
• Caffeine: Nuun contains caffeine (40mg) from green tea extract, while Liquid IV does not contain caffeine.
• Vitamins: Liquid IV contains additional vitamins like Vitamin C, B6, B12, Niacin, and Pantothenic Acid, which are not present in Nuun.

Last but not least, cost: Depending on the quantities and packaging, the price of Nuun is less than half of Liquid IV.

 

The Verdict

So which one am I going with? I’ll be going with Nuun this time! Here’s why:

First of all, back to basics: I don’t rely on electrolyte supplements to fuel me during the hike. That’s what bars and nuts are for, so I don’t need extra sugar (although a little boost isn’t a bad thing). So, I really want the electrolyte supplement for the electrolytes, not as a source of energy.

Secondly, I do like the added caffeine. In my day-to-day life, I consume a lot of caffeine every day, and getting a little dose here and there while hiking is a nice addition to the twice-a-day instant Starbucks.

To me, the most important part, however, is the saved weight (in combination with no extra trash). Having the tablet in a single sealed tube also means not having to hunt for little packets somewhere in my pack.

Two caveats: Liquid IV now makes a no-sugar variant, but that doesn’t change the weight (and trash) part of the equation. Also, be aware that while the Nuun tablets dissolve, they produce fizz/sparkling. That means that if you drop them in a bottle and immediately seal it tight, pressure will build up inside.

 

This is obviously not a comprehensive review of ALL available electrolyte options out there. If you want to dive deeper into the subject matter, there is a lot of material available, e.g. this article.

My choices are influenced by easily available and not outrageously expensive supplements that are lightweight and practical on a multi-day adventure. Your mileage may vary. Is there any electrolyte supplement you have used successfully on the trail? Leave a comment!