I spent two years convinced Liquid I.V. was my hydration holy grail, packets in my gym bag, car, desk drawer, everywhere. Then I actually calculated what I was spending on glorified sugar water: $720 annually for something that made me crash during workouts and left a chemical aftertaste. Here’s everything you need to know about why Liquid I.V. might work for emergencies but fails as a daily hydration solution.
Quick Verdict
Liquid I.V. delivers on its core promise of rapid hydration for acute dehydration, making it useful for food poisoning, severe hangovers, or travel emergencies.
However, the 11g of sugar causes energy crashes (unless getting sugar free version), the $1.50+ per packet price is unjustifiable for daily use, and the artificial flavors require double the recommended water to be tolerable.
For anyone using this regularly for workouts or wellness, switching to Bubs Naturals Hydrate or Die, with less sugar, more sodium, better mixability, and lower cost per serving, will save you money while actually improving your hydration strategy.
Pros
- Works faster than plain water for basic rehydration
- Individual packets are convenient for travel (when they don’t explode)
- Lemon Lime flavor is tolerable if you dilute it extra
- Available literally everywhere—gas stations, Target, even my gym’s vending machine
- The brand donates to global hydration initiatives which is genuinely good
- Has enough sodium to actually make a difference post-workout
Cons
- At $1.50+ per packet, you’re paying premium prices for basic electrolytes
- The sugar content (11g) spikes your blood sugar—felt jittery after morning workouts
- Artificial “natural flavors” leave a chemical aftertaste that lingers
- The powder clumps if you don’t shake aggressively for 30+ seconds
- Marketing vastly overpromises what electrolyte water can actually do
- Several flavors taste like medicine masked with artificial sweetener
- The packaging creates unnecessary waste with individual plastic-lined packets
What Is Liquid I.V.?
Liquid I.V. is a powdered electrolyte drink mix that comes in single-serving packets, designed to be mixed with 16 ounces of water. The company, founded in 2012 by Brandin Cohen, markets its product as a hydration multiplier that delivers hydration to the bloodstream faster than water alone.
The product uses what the company calls Cellular Transport Technology (CTT), which is essentially a specific ratio of sodium, glucose, and potassium designed to enhance water absorption through the small intestine. This formula is based on oral rehydration science developed by the World Health Organization in the 1960s, using the sodium-glucose co-transport mechanism to pull water into the bloodstream more efficiently.
Each packet contains:
- 500mg sodium (22% daily value)
- 370mg potassium (8% daily value)
- 11g total sugars (from pure cane sugar and dextrose)
- 45 calories
- B vitamins (B3, B5, B6, B12)
- 73mg Vitamin C
The powder dissolves in water to create a flavored electrolyte beverage. Liquid I.V. offers multiple flavor options including Lemon Lime, Passion Fruit, Strawberry, Watermelon, and seasonal varieties. The product is non-GMO, gluten-free, dairy-free, and soy-free.
Liquid I.V. is sold through major retailers like Target, Walmart, Costco, and Amazon, as well as directly through their website. Pricing typically ranges from $1.00 to $1.66 per packet depending on quantity purchased, with bulk options available in 16, 30, or 64-count packages.
The company operates as a Public Benefit Corporation and maintains a giving program, donating servings to underserved communities globally. In 2021, Unilever acquired Liquid I.V., though it continues to operate as an independent brand within Unilever’s health and wellbeing portfolio.
Liquid IV Ingredients
Liquid I.V.’s Hydration Multiplier contains a specific blend of electrolytes, vitamins, and sugars. The primary active ingredients include:
Electrolytes:
- Sodium: 500mg (from sodium citrate and mined salt)
- Potassium: 370mg (from dipotassium phosphate)
- Chloride: 280mg
Sugars:
- Pure Cane Sugar: Primary ingredient by weight
- Dextrose: A form of glucose derived from corn
- Total sugar content: 11g per serving
Vitamins:
- Vitamin C (Ascorbic Acid): 73mg (81% DV)
- Niacin (Vitamin B3): 20mg (125% DV)
- Pantothenic Acid (Vitamin B5): 10mg (200% DV)
- Vitamin B6: 2mg (118% DV)
- Vitamin B12: 6mcg (250% DV)
Other Ingredients:
- Citric Acid: For tartness and preservation
- Natural Flavors: Varies by flavor variant
- Stevia Leaf Extract: Added sweetener in addition to sugars
- Silicon Dioxide: Anti-caking agent
- Beta Carotene: For color (in certain flavors)
The formula contains no artificial sweeteners beyond stevia extract, no artificial colors, and is free from gluten, dairy, and soy. Each packet provides 45 calories when mixed as directed.
The CTT formula maintains a specific ratio: the glucose content is deliberately calibrated to optimize the sodium-glucose co-transport mechanism, which is why sugar-free versions would fundamentally alter the product’s intended function.
Liquid IV Price
Liquid I.V. pricing varies significantly based on where you purchase and quantity selected:
Direct from Liquid I.V. website:
- Single serving packets: $1.56 each (minimum 16-count for $25)
- 30-count bag: $35 ($1.17 per serving)
- 64-count bag: $69 ($1.08 per serving)
- Subscription pricing: 25% discount on all orders
Retail pricing:
- Target: $16.99-24.99 for 16-count ($1.06-1.56 per serving)
- Amazon: $23-35 for 30-count ($0.77-1.17 per serving)
- Costco: $29.99 for 30-count ($1.00 per serving) – members only
- Walmart: $15.98 for 10-count ($1.60 per serving)
- CVS/Walgreens: $6.99-8.99 for 3-pack ($2.33-3.00 per serving)
Bulk options:
- 96-count variety pack: $96 ($1.00 per serving) – online only
- Subscribe & Save programs reduce costs by 15-25%
Individual packets at convenience stores and gas stations typically run $2.50-3.50 each, making them the most expensive option. The sweet spot for value appears to be the 30-count bags from warehouse stores or subscription services.
For comparison, the average cost per serving of $1.17-1.50 places Liquid I.V. at 3-4x the price of traditional sports drinks like Gatorade powder ($0.30-0.40 per serving) and 2x the cost of competitors like Nuun ($0.60-0.80 per tablet).
Liquid IV Benefits
Faster Hydration Than Plain Water
The sodium-glucose co-transport mechanism delivers water to the bloodstream more quickly than drinking water alone. This rapid absorption can be particularly effective during acute dehydration from food poisoning, stomach flu, or severe hangovers where time matters.
Enhanced Fluid Retention
The 500mg of sodium helps your body hold onto fluids longer, reducing frequent bathroom trips compared to plain water. This makes it practical for situations with limited bathroom access like long flights, road trips, or outdoor events.
Convenient Portability
Individual packets are lightweight, TSA-friendly, and don’t require refrigeration. They survive being tossed in gym bags, glove compartments, and luggage without breaking or leaking.
Electrolyte Replacement
Each serving provides meaningful amounts of sodium, potassium, and chloride lost through sweat. The electrolyte ratio can help prevent cramping during extended physical activity or heat exposure.
Added B Vitamins
Contains 125-200% daily value of several B vitamins which may support energy metabolism, though the practical impact from a single serving is debatable.
Wide Availability
Sold at most major retailers, gas stations, and online platforms, making it easy to purchase when needed without special ordering or visiting specialty stores.
Who Is Liquid IV For?
Severe Dehydration Sufferers
People experiencing acute dehydration from illness, food poisoning, or medical conditions benefit most from the rapid rehydration formula. The WHO-based science behind the product was specifically designed for these scenarios.
International Travelers
Those dealing with traveler’s diarrhea, jet lag, or unfamiliar climates may find the packets useful for managing hydration in unpredictable situations where water quality or availability is questionable.
Endurance Athletes on a Budget… Isn’t For Them
While marketed heavily to athletes, the 11g of sugar can cause energy spikes and crashes. Serious athletes typically need more sophisticated electrolyte ratios without the sugar load.
People with Hangovers
The combination of electrolytes and glucose can help with hangover-related dehydration, though it won’t cure alcohol’s other effects on your system.
Outdoor Workers in Extreme Heat
Construction workers, landscapers, and others working in high temperatures may benefit from the rapid hydration during breaks, though the cost adds up quickly with daily use.
Those Who Hate Plain Water
If the flavoring helps someone drink more fluids than they otherwise would, it serves a purpose despite the premium price point.
Not Ideal For Daily Wellness Users
Despite marketing claims, using Liquid I.V. as a daily supplement is expensive overkill for most people who aren’t clinically dehydrated. The sugar content and cost make it impractical for regular wellness routines.
My Experience Taking Liquid IV
I bought my first box of Liquid I.V. at Target after a particularly brutal stomach bug left me feeling like a dried-out sponge. The Lemon Lime worked, I’ll give it that. Within an hour, I felt human again instead of like roadkill. That initial success had me convinced I’d found my new workout essential.
For about six months, I was that person with Liquid I.V. packets falling out of every bag. Pre-workout, post-workout, hungover Sunday mornings, long flights, I had a packet for every occasion. The convenience factor is real. Nothing beats tossing a packet in your pocket versus hauling around a bottle of Gatorade.
But then the honeymoon phase ended. First issue: the sugar crashes. Drinking it before morning runs meant feeling great for the first mile, then foggy and sluggish by mile three. I started tracking it and my energy consistently tanked about 25 minutes after drinking it. That 11g of sugar hits different on an empty stomach.
The taste started bothering me too. Lemon Lime is fine if you add extra water, but Passion Fruit tastes like tropical-scented cleaning product. Strawberry left this artificial coating in my mouth that no amount of water could wash away. I found myself adding 20-24 ounces of water instead of the recommended 16 just to make it palatable.
The real wake-up call was calculating my monthly spending. At $1.50 per packet, using one daily for workouts plus extras for weekends, I was dropping $60+ monthly on fancy electrolyte water. That’s $720 a year. For powder that dissolves (sometimes) in water.
The clumping drove me insane. Even with aggressive shaking, I’d find undissolved powder chunks at the bottom of my bottle. Nothing ruins a workout quite like sucking up a blob of concentrated salt-sugar paste through your water bottle straw.
My breaking point came during a half-marathon. I’d carefully planned my hydration strategy with Liquid I.V. at miles 3, 7, and 10. By mile 8, my stomach was churning from all the sugar, and I felt more dehydrated than if I’d just stuck with water. Finished the race, but spent the next hour in the porta-potty.
I still keep a few packets in my emergency kit for legitimate dehydration crises, food poisoning, severe hangovers, that kind of thing. But for daily use? The sugar content, artificial taste, and premium pricing made me realize I was paying for marketing more than superior hydration. These days, I’ve found better options that don’t leave me broke or crashing.
Customer Liquid IV Reviews
Liquid I.V. maintains a 4.3-star average across major retail platforms, with over 50,000 reviews on Amazon alone. The split between enthusiasts and skeptics is surprisingly predictable based on use case.
Five-star reviewers consistently mention travel and illness recovery. “Saved my vacation in Mexico” appears in hundreds of reviews, along with variations of “the only thing that helped during morning sickness” and “got me through COVID.” Flight attendants and nurses appear to be the product’s biggest advocates, with many claiming it’s essential for their shifts.
The negative reviews follow three main patterns. Sugar content complaints dominate, with diabetics and keto dieters discovering the 11g of sugar only after purchasing. “Gave me diarrhea” shows up frequently enough that it’s clearly not an isolated issue. The third major complaint: “Doesn’t dissolve completely no matter how much I shake it.”
Taste polarization is extreme. Lemon Lime and Tangerine average 4.5 stars, while Passion Fruit and Açaí Berry hover around 3 stars with reviews calling them “medicinal” and “chemical-tasting.” Multiple reviewers mention needing twice the recommended water to make certain flavors tolerable.
Athletes are notably divided. Casual runners and weekend warriors tend toward positive reviews, while endurance athletes and serious fitness enthusiasts frequently mention switching to sugar-free alternatives. “Great for hangovers, terrible for training” summarizes dozens of athletic reviews.
Price complaints appear in roughly 30% of all reviews, even positive ones. “Works but overpriced” is a recurring theme. Several reviewers mention feeling “scammed” after realizing the main ingredients are sugar and salt.
Liquid IV Side Effects
Common Issues Reported
The most frequently reported side effect is digestive upset, particularly when consumed on an empty stomach. The high sodium and sugar concentration can trigger nausea, stomach cramping, and urgent bathroom needs within 15-30 minutes of consumption.
Diarrhea and Loose Stools
The osmotic effect of concentrated electrolytes and sugar can pull water into the intestines, causing loose stools or diarrhea. This is especially common when people drink it too quickly or use less than the recommended 16 ounces of water.
Blood Sugar Spikes
The 11g of sugar causes noticeable blood glucose elevation in some users, particularly problematic for diabetics or those monitoring blood sugar. Several reviewers reported feeling jittery followed by energy crashes.
Headaches
Some users report headaches, possibly from the sudden sodium intake or as a reaction to the stevia extract. This seems more common in people not used to high-sodium beverages.
Bloating and Gas
The sugar content can cause fermentation in the gut, leading to uncomfortable bloating and gas, particularly when consumed before exercise.
Increased Thirst
Ironically, some users report feeling more thirsty after drinking Liquid I.V., likely from the high sodium content triggering thirst mechanisms despite hydration.
Sleep Disruption
The B vitamin complex, particularly B12 at 250% daily value, can cause sleep issues when consumed later in the day. Several reviews mention insomnia or restlessness after afternoon use.
Allergic Reactions
While rare, some users report reactions to the natural flavors or stevia extract, including mouth tingling, mild rashes, or throat irritation.
Most side effects appear dose-dependent and resolve when users dilute the product more, reduce frequency, or switch to consuming it with food rather than on an empty stomach.
Liquid IV Alternatives
LMNT
LMNT takes a radically different approach with zero sugar and a massive 1000mg of sodium per packet—double Liquid I.V.’s amount. Created by Robb Wolf and the ketogenic diet community, it’s designed for people who actually need serious electrolyte replacement without the glucose spike.
The flavors are subtle and salty rather than sweet, which takes adjustment but avoids the artificial sweetness issue. At $1.50-2.00 per packet, it’s similarly priced but delivers more electrolytes per dollar.
The catch: if you’re not actively sweating or on a low-carb diet, that much sodium can leave you feeling like you’ve been gargling seawater. Best for serious athletes, keto dieters, and people with legitimate salt depletion.
Cure Hydration
Cure positions itself as the “cleaner” Liquid I.V. with organic ingredients and 4g of sugar from coconut water and pink Himalayan salt. At 240mg sodium, it’s less than half of Liquid I.V.’s content, making it gentler on the stomach but potentially less effective for serious dehydration.
The organic certification and plant-based ingredients justify the premium pricing ($2.00+ per packet), though you’re essentially paying double for the organic label.
Flavors like Ginger Turmeric and Berry Pomegranate taste more natural but less immediately refreshing. It’s the option for wellness enthusiasts who want electrolytes without synthetic ingredients, though the lower sodium means you might need two packets to equal one Liquid I.V.
Bubs Naturals Hydrate or Die
Bubs takes the no-nonsense approach with 7g of sugar, 650mg sodium, and a formula specifically designed for military and first responders (the company was founded by a Navy SEAL).
The standout difference: it actually mixes clear without the chalky residue, and the unflavored version can be added to any beverage without altering taste.
At $35 for 30 servings, it undercuts Liquid I.V. while providing more sodium and less sugar. The flavors are mild—think hint of fruit rather than fruit punch, which makes them more palatable for daily use. The magnesium addition (100mg) helps with muscle function and cramping. For anyone doing serious training or working in extreme conditions, this delivers better electrolyte replacement at a lower cost per serving.
Frequently Asked Liquid IV Questions
Is Liquid I.V. safe to drink every day?
While technically safe for daily use, the 11g of sugar and 500mg of sodium per packet can add up quickly. Daily use means consuming 77g of sugar weekly just from your hydration supplement, equivalent to drinking two cans of Coke.
Most nutritionists suggest reserving it for situations of actual dehydration rather than daily wellness. The high B vitamin content (up to 250% daily value) is water-soluble and generally safe but unnecessary for most people.
How quickly does Liquid I.V. work?
Most users report feeling effects within 15-30 minutes, with peak hydration occurring around 60-90 minutes after consumption. The speed depends on factors like empty versus full stomach, severity of dehydration, and individual metabolism. The sodium-glucose mechanism does absorb faster than plain water, though claims of “2-3x faster” are difficult to verify outside clinical settings.
Can I drink Liquid I.V. while pregnant?
The company states it’s generally safe during pregnancy, but the high sodium and sugar content concern many OB-GYNs. The 500mg of sodium represents nearly 25% of the recommended daily limit for pregnant women.
Many doctors suggest diluting it with extra water or finding lower-sodium alternatives. Always consult your healthcare provider, especially if you have gestational diabetes or preeclampsia.
Why does Liquid I.V. give me diarrhea?
The osmotic effect of concentrated sugar and sodium can pull water into your intestines, causing loose stools. This is more likely when consumed on an empty stomach or mixed with insufficient water.
The 11g of sugar can also trigger digestive issues in people with sensitive stomachs or conditions like IBS. Try diluting with 24-32 ounces of water instead of 16, or consuming it with food.
Does Liquid I.V. actually cure hangovers?
It helps with dehydration-related hangover symptoms like headache and fatigue but won’t address alcohol’s toxic byproducts (acetaldehyde) causing nausea and general misery.
The electrolytes can help restore what alcohol depleted, but it’s not a magic cure. Most hangover “relief” is simply from rehydrating, which plain water with a pinch of salt would also accomplish.
Can diabetics use Liquid I.V.?
The 11g of sugar makes standard Liquid I.V. problematic for diabetics. The company makes a Sugar-Free version using allulose, though it lacks the glucose needed for their CTT mechanism, essentially making it expensive electrolyte water. Most diabetics and healthcare providers recommend sugar-free alternatives specifically designed for blood sugar management.
Is Liquid I.V. good for workouts?
Depends on the workout. For intense sessions over 90 minutes in heat, the electrolyte replacement helps. For typical gym sessions under an hour, the sugar content often causes more problems than benefits, including energy crashes, stomach upset, and unnecessary calories. Serious athletes typically need more sodium and less sugar than Liquid I.V. provides.
Can kids drink Liquid I.V.?
The company markets Liquid I.V. Kids with adjusted electrolyte levels and less sugar (6g). However, the American Academy of Pediatrics suggests most children get sufficient hydration from water and don’t need electrolyte supplements unless experiencing diarrhea or vomiting. The regular adult formula contains too much sodium for children under 12.
Summary
After two years of keeping Liquid I.V. packets stashed everywhere, I’ve finally admitted what I’ve been avoiding: I was paying premium prices for sugar water with good marketing. At $1.50+ per packet with 11g of sugar that consistently caused energy crashes during workouts, the cost-benefit just doesn’t work out.
Does Liquid I.V. work for severe dehydration? Yes. If you have food poisoning, a brutal hangover, or you’re traveling somewhere with questionable water, it serves its purpose. The sodium-glucose transport mechanism is legitimate science, and it will hydrate you faster than plain water. Keep a few packets in your emergency kit for these situations.
But for daily use, workouts, or anyone trying to optimize their hydration without the sugar rollercoaster? You’re throwing money away. That 11g of sugar means you’re essentially drinking a third of a Coke before your morning run. The artificial flavors that require double the recommended water to be palatable. The powder that never fully dissolves no matter how violently you shake your bottle.
The math is what finally broke me: $60+ monthly for electrolyte powder. That’s $720 a year for something that made my workouts worse, not better.
When I switched to Bubs Naturals Hydrate or Die, which has less sugar, 650mg of sodium, actually mixes clear, and is $10 cheaper per container, I realized I’d been paying for Liquid I.V.’s Super Bowl commercials and celebrity endorsements, not superior hydration.
