Review of Liquid IV: Benefits, Drawbacks, Flavor, and More From a Trained Nutritionist

I make an effort to stay hydrated, but when I’m focused on a task for work or playing with my kids, I frequently forget to drink water throughout the day. When my lips start to feel a little dry or my head starts to hurt—all signs of dehydration—I know I haven’t been drinking enough water, and by then, water doesn’t really help. According to Sarah Wenig, R.D.N., electrolytes are important for maintaining our nervous system’s health and hydration. “Electrolytes support muscle contraction, brain health, and the body’s ability to maintain a proper pH.”

I gave Liquid IV a try to compare its effectiveness to my regular go-to electrolyte powders. We tested all seven of the formulas: Kids, +Gut Health, +Immune Support, +Energy Support, Hydration Multiplier, and Sugar-Free. Each has a unique combination of vitamins and electrolytes, and some ingredients have additional benefits.

Liquid I.V. At a Glance

Specialized formulas for particular needs
Uses LIV Hydrascience—formerly cellular transport technology, or CTT—a proprietary ratio of electrolytes and trace minerals meant to hydrate you more efficiently
A special combination of allulose, a naturally occurring sugar that doesn’t impact blood sugar levels, is used in Sugar-Free formula.
Convenient single-serving packets that you can carry with you wherever you go

Although intended to be informative, this material should not be construed as medical advice. It is not meant to be used for health problem diagnosis, prevention, or treatment. Consult your physician prior to beginning any new workout or supplementation program.

Pros

Powder is easily mixed with water using a spoon or shaker bottle.
Individually wrapped portions that are portable and easy to transport
Gluten-free certification and Non-GMO Project Verified
Formula for Hydration Multiplier comes in sixteen flavors.

Cons

Expensive if you don’t buy in bulk, at nearly $2 per serving.
The majority of formulas contain added sugar, so not everyone may benefit from it.

Hydration Multiplier

There are 16 flavors of Hydration Multiplier available. I’ve sampled watermelon, grape fruit, strawberry, tropical punch, and lemon-lime. For the sole reason that they are all extremely sweet, I would rate all five flavors a 4/5. Compared to other electrolyte powders I’ve tried, the taste is more akin to sports drinks like Powerade or Gatorade.

I adore how Hydration Multiplier functions in my life. I’ve utilized it for more than just working outside and working out. I always feel more focused and refreshed after drinking it than I do after having a glass of water, and it always provides me with a quick energy boost.

These effects are only noticeable to me on days when I haven’t had enough water. I don’t notice a difference in energy levels if I drink Liquid IV after having consumed enough water during the day. However, I think Hydration Multiplier excels at helping me rehydrate when I’m dehydrated.

Hydration Multiplier Sugar-Free

There are five flavor options for Sugar-Free. I’ve tried White Peach and Lemon-Lime; both tasted strongly of stevia, as is usually the case with products sweetened with stevia. But instead of stevia, Sugar-Free uses allulose as a sweetener.

Similar to how I experienced Hydration Multiplier, I noticed an increase in both physical and mental energy on the days when I didn’t drink enough water. These were not the effects I felt when I drank lots of water.

Hydration Multiplier + Immune Support

A special blend called Liquid I.V. Immune Support is designed to assist in bolstering your immune system. It contains 10.5 mg of zinc, which aids in the body’s defense against infections and inflammation, and 504 mg of vitamin C, which is necessary for immune system function. Watch how much zinc and vitamin C you’re taking if you take a multivitamin to make sure you don’t go over your daily allotment.

Immune Support hasn’t been tested by me while I’ve been sick, but these packets taste and mix a lot like Hydration Multiplier. Compared to the Hydration Multiplier flavors, the Immune Support Tangerine flavor has a stronger citrus taste, but it isn’t overpowering like other vitamin C powders I’ve tried.

Hydration Multiplier +Energy

Cognatiq, a patented coffee fruit extract, and coffeeberry extract provide 100 mg of caffeine per packet in Liquid I.V. Energy, which may help with focus and short-term memory. Since I don’t react well to caffeine, I wasn’t able to discern any difference between Hydration and Energy Multiplier. It contains 1.93 mg of vitamin B6, which supports metabolism, brain health, and numerous other functions, and 19.3 mg of niacin, also known as vitamin B3, which supports energy transfer and DNA function.

Mango Tamarind and Yuzu Pineapple are the flavors available; Yuzu Pineapple is my personal favorite. It is equally sweet as the other choices, but for some reason, the profile counteracts the sweetness in a way that the other flavors don’t, perhaps because of the coffeeberry or coffee fruit extracts.

Hydration Multiplier +Gut Health

Fluid You might not need a separate probiotic supplement because I.V. Gut Health contains 1 billion colony-forming units (CFU) of Probiotic BC30 and fermented tea vinegar. Research indicates that Probiotic BC30 enhances the body’s utilization and absorption of amino acids, potentially augmenting the advantages of protein powders for physically active individuals by decreasing recuperation duration and augmenting muscle development. One of my favorite supplement flavors, Sour Green Apple, was there and it tasted great. Although I didn’t experience any side effects right away, probiotic supplements often take a few weeks to show results.

Flavors

Hydration Multiplier

Pear
Strawberry Lemonade
Seaberry
Tropical Punch
Piña Colada
Concord Grape
Golden Cherry
Acai Berry
Guava
Lemon Lime
Passion Fruit
Strawberry
Watermelon
Grapefruit
Popsicle Firecracker

Sugar-Free

White Peach
Lemon Lime
Raspberry Melon
Green Grape
Rainbow Sherbet

+Immune Support

Tangerine
Wild Berry

+Energy

Yuzu Pineapple
Mango Tamarind

+Gut Health

Tart Green Apple

Kids

Banana
Concord Grape
Tropical Punch
Cotton Candy
Crisp Apple

Potential Benefits of Liquid I.V.

Improve Hydration Speed

By distributing fluid throughout the body through a unique combination of electrolytes, vitamins, and minerals, Liquid IV promises to hydrate you more quickly than drinking water on its own. This unique ratio, which Liquid I.V. refers to as LIV Hydrascience, essentially accelerates the body’s absorption of water into the bloodstream by combining sodium and glucose (sugar). Potassium, an electrolyte that aids in the body’s maintenance of sodium and water balance, is present in every product.

Treating Dehydration

Treating dehydration is the main advantage of an oral rehydration solution (ORS), such as Liquid IV. Potassium and sodium chloride, two vital electrolytes for proper bodily function, are present in every formula. Sweating primarily causes the loss of sodium chloride and then potassium. It’s best to select a supplement that restores sodium and chloride, but potassium supplements are always beneficial, according to Wenig.

You probably don’t need an ORS and won’t see any discernible advantages from electrolyte supplements if you’re drinking enough water. Typical signs of dehydration consist of:

Fatigue
Thirst
Dry skin and lips
Dark urine or decreased urine output
Headaches
Muscle cramps
Lightheadedness
Dizziness

According to Wenig, your body sends out signals when it needs electrolytes. “You’re losing electrolytes if you work out a lot and can taste salt, [experience] cramps, or if your urine is really yellow.” You should speak with your healthcare provider about possible causes and treatments if you’re having these symptoms.

Treating a Hangover

Anecdotal reports from friends, Reddit, and other social media platforms claim that Liquid IV helped them get over their hangovers. Regretfully, no research exists to support this. According to one study, taking vitamin, mineral, and electrolyte supplements doesn’t significantly reduce hangover symptoms. Dehydration may result from the body producing more urine after drinking alcohol. You can rehydrate with liquid IV, but it cannot treat other hangover symptoms.

Side Effects

Liquid IV didn’t cause any negative side effects for me, but some formulas contain ingredients that can, like the 100g of caffeine in the +Energy. According to the Mayo Clinic, most healthy adults seem to tolerate up to 400 mg of caffeine per day, but if you consume it too close to bedtime, you may experience jitters or insomnia. Melatonin side effects can include headache, nausea, dizziness, or daytime sleepiness. Certain medications may interact with caffeine and melatonin. See your doctor before attempting any new supplements.

Cost

Hydration Multiplier, +Immune Support, +Energy, +Gut Health: $24.99/16 servings
Sugar-Free: $25.99/16 servings
Hydration Multiplier for Kids: $11.70/8 servings

You can choose four products for a bulk discount of 25% when you use the “Build Your Own Bundle” option. Subscribers also save 30%.