Liquid IV Reviews 2022 – Is the [hype] justified?

The Liquid IV reviews are in! We look at the pros, cons, side effects and if it’s really worth it to buy this product.

Liquid IV is a drink mix that you can add to a glass of water to improve hydration. In the following review, we’ll discuss how well this rehydration solution works and go over the different ingredients and health claims.

About the Liquid IV Brand

Liquid IV is a brand that makes a powder drink mix. The product line is small with four different products, but it’s not necessarily a drawback since it allows the brand to focus on a handful of quality products.

The brand stands out thanks to its strong values and relief efforts. It offers a powder drink mix that works as a rehydration solution. It’s a product that can help you recover after a workout, but it’s also something needed in disaster situations when people face serious dehydration.

Liquid IV has donated over 16 million servings of its products to date. The brand has helped homeless shelters, the people of Haiti in 2016, individuals affected by Hurricane Maria in 2018, healthcare workers during COVID-19, and many more.

liquid iv reviews - the company donates to relief efforts
Haiti in 2016

Knowing that your purchase supports these donations is a plus. Liquid IV is also mindful of the material used for packaging. The product box uses recycled plastic and the packaging for the powder mix is compostable.

About the Liquid IV Rehydration Solution

Liquid IV is a product line with four different products. You’ll find a hydration multiplier, a product that boosts energy while improving hydration, a product that helps you sleep, and a version that supports your immune system.

Liquid IV Reviews

All these products come in sticks filled with a powder mix. All you have to do is add the powder to a glass of water and wait for it to dissolve. Besides adding natural flavors to your water, this mix also introduces electrolytes to improve hydration.

Each box comes with a total of 16 sticks. You’ll only have one flavor to choose from if you opt for the energy, sleep, or immune system versions of the product, but the basic hydration multiplier comes in eight different flavors.

Product Claims and Benefits

The manufacturer claims to use something called cellular transport technology to help you absorb water and nutrients faster. While the name sounds innovative, it’s a way of referring to electrolytes, a common ingredient you’ll find in sports drinks and products like Pedialyte.

The drink mixes that can help with energy, sleep, or your immune system contain additional ingredients. Overall, research supports that these ingredients can help with what the manufacturer claims.

These drink mixes also contain vitamins to help you recover and boost your energy levels, and the manufacturer claims the electrolyte content is three times what you’ll find in a regular sports drink.

A closer look at nutritional information reveals that Liquid IV contains twice the amount of sodium you’ll find in the leading brand of sports drinks, while the potassium level is five times higher.

Does Liquid IV Really Work?

Liquid IV essentially works by increasing your intake of sugar and electrolytes. There is a large body of research that supports the fact that electrolytes play an important role in hydration.

Electrolytes are minerals that help maintain a healthy balance between the water content present inside and outside of your cells. When your electrolyte levels drop, for instance, after an intense workout, you’ll experience thirst since your body is having a hard time retaining hydration.

Liquid IV instantly replenishes your electrolyte levels with its high sodium and potassium content. There are added benefits with the other products that claim to boost your energy levels, support your immune system, or help you sleep.

However, consuming high levels of potassium and sodium can be harmful to your health since these minerals can cause high blood pressure. Unless you have a demanding fitness regimen that threatens your electrolyte balance, a regular sports drink with lower levels of sodium and potassium might be a better option.  

Pros of Liquid IV

There are some advantages to using this rehydration supplement:

  • The product selection focuses on specific benefits and it’s easy to compare the different options available.
  • The drink mixes have a pleasant taste and there are different flavors to try.
  • You can build your own bundle if you want to try different products or flavors.
  • You’re supporting a brand that cares about sustainability and helping people.
  • The drink mixes are rich in vitamins, glucose, and electrolytes. It’s a product that works and can truly support hydration and nutrient absorption.
  • The high sodium and potassium levels are interesting for athletes who might not get all the electrolytes they need with a regular sports drink.

Cons of Liquid IV

There are a few drawbacks to consider before trying these drink mixes:

  • Sodium and potassium levels are high. Unless you have specific dietary needs or go through an extensive fitness program, high levels of electrolytes can increase your risk of high blood pressure.
  • The sleep multiplier product contains glucose. While the other ingredients can help with sleep, having a sugary drink before bed can keep you awake.
  • The drink mixes also contain Stevia leaf extract. It’s a healthy way to sweeten the taste, but if you consume too much of it, this ingredient can cause GI inflammation and cravings for sugar.

Liquid IV Ingredients

Let’s take a closer look at the different ingredients used in Liquid IV and whether they can help with hydration or nutrient absorption.


Sodium plays an essential part in hydration. It’s a mineral that regulates the fluid balance in your body.

Electrolytes have a positive or negative electric charge. This charge determines whether fluids move in and out of a cell. With their positive charge, sodium ions help cells absorb water. And by maintaining a healthy hydration balance between your cells and their exterior, sodium also supports nutrient absorption.

Consuming sodium after a workout is important because it replaces the salt you lost by sweating. It can also help with muscle cramping.

Contrary to popular belief, salt doesn’t dehydrate you. You feel thirsty after eating salty foods because your body detects an increase in sodium levels and needs more water to restore the hydration balance.

Liquid IV is rich in sodium and can quickly replenish the salt you lost during a workout. However, a stick contains 500mg of sodium. To give you an idea, a large serving of fries contains 300mg and the top sports drink brand has 270mg of sodium per bottle.

The high sodium content can be beneficial if you’re dehydrated, but it can put your health at risk if you drink Liquid IV too often or if your workouts aren’t intensive enough.


Potassium is another essential electrolyte your cells need to remain hydrated. It’s also important for heart health, but high levels of potassium can also affect the way your heart muscles work.

With 380mg of potassium per stick, Liquid IV can quickly replenish your electrolyte imbalance. Ideally, you should get 3,500 to 4,700 mg of potassium a day.  

Individuals with kidney problems should stay away from Liquid IV due to the high potassium content. For others, a drink mix rich in potassium has some benefits when consumed in moderation.


Glucose is a molecule your body breaks down for energy. Liquid IV contains glucose in the form of pure cane sugar. This ingredient provides you with carbs you can turn into energy, and it can also boost serotonin production to make you feel good.

You’ll also find dextrose in Liquid IV, a form of sugar derived from corn or wheat. The molecular structure is very close to glucose, which means your body can absorb it easily. Dextrose can help with energy and focus.

Overall, a stick of Liquid IV contains 11g of sugar. On average, a can of soda has 40g of sugar and a bottle of the leading sports drink brand has 34g of sugar, making Liquid IV a much better option.

Liquid IV has a sweet taste thanks to Stevia leaf extract. This ingredient sweetens the drink mix without adding carbs or calories. Research also suggests that Stevia leaf extract can help with blood sugar levels and can also reduce hunger.

Vitamin B3

Vitamin B3 or Niacin is a key element your body needs to transform nutrients into energy. It’s also important for generating fat, cholesterol, and DNA.

Plus, Vitamin B3 is an antioxidant. You’ll get 140% of the daily recommended intake of Vitamin B3 in a stick of Liquid IV. Consuming more Niacin than you need isn’t an issue since it’s a water-soluble vitamin and your body can eliminate the surplus.

Vitamin B5

You’ll also get 230% of the Vitamin B5 content or Pantothenic acid you need. This vitamin is important for blood cells, liver function, digestion, hormones, and more. It also helps you turn nutrients into energy.

The Vitamin B5 content is a plus since your body doesn’t store this vitamin and depends on your diet for a healthy daily intake.

Vitamin B6

Vitamin B6 or Pyridoxine is another ingredient you’ll find in Liquid IV. It helps your body break down carbs and proteins. It also supports heart health, brain function, and the immune system.

Vitamin B12

Vitamin B12 is essential for recovering after a workout since one of the building blocks for DNA. As your muscles heal and expand after a workout, they’ll need to make more DNA. This vitamin also supports brain and nerve health.

Vitamin C

Vitamin C or Ascorbic acid is essential for blood vessel health, muscle function, and collagen production. It also supports the body’s ability to heal, which is important after a workout.

The immune support version of the product contains a higher dosage of Vitamin C. You’ll get five times the recommended daily amount of Vitamin C in one serving, which isn’t an issue since it’s a water-soluble vitamin and your body can eliminate the surplus. However, consuming high quantities of Vitamin C can cause nausea and diarrhea.

Liquid IV Health Benefits

Does Liquid IV work? Let’s take a closer look at the different health claims from the manufacturer.

Improved Hydration

With its high sodium and potassium content, Liquid IV will replenish your electrolyte levels. Having healthy levels of sodium and potassium will help your cells absorb and retain water for hydration.

This claim is accurate, and Liquid IV can potentially work better than most sports drinks since it has higher levels of electrolytes.

Energy Levels

The energy blend contains a few additional ingredients, including caffeine, matcha, and L-Theanine. The basic formula can boost your energy levels after a workout by helping with hydration, but you’ll get better results with the energy blend.

Caffeine is a popular stimulant that can boost energy, mood, and focus. The Energy Multiplier drink mix contains 100mg of caffeine per stick, which is roughly equivalent to a cup of coffee.

Matcha tea is a type of tea that contains caffeine and amino acids. There are health benefits if you consume it in moderation.

L-Theanine is an amino acid. It comes from green and black tea and it’s a popular ingredient in supplements designed to promote relaxation. However, if you combine L-Theanine with caffeine, research suggests that you can improve your mood and ability to focus.

Overall the ingredients present in the Energy Multiplier drink will deliver the effects the manufacturer promises, but keep in mind that you can experience a crash three to four hours after consuming caffeine and feel tired and irritable.

Better Sleep

The Sleep Multiplier product promotes better sleep with ingredients like melatonin, L-Theanine, and Valerian root.

There is evidence suggesting that melatonin supplements can complement your body’s natural ability to produce this hormone and get quality sleep, especially among those who suffer from insomnia. There is similar research supporting the use of L-Theanine for relaxation and better sleep.

Valerian root is also an ingredient that can help with sleep. It has a sedative effect, and it’s a great way to treat insomnia and anxiety.

These ingredients strongly suggest that the Sleep Multiplier drink mix will help you get some quality sleep, however, the Liquid IV formula also includes sugar and high levels of sodium, which can keep you awake.

Immune Support

Liquid IV also makes a version of its drink mix designed to boost your immune system function. This product has high levels of Vitamin C, and it also contains Zinc and Wellmune, a proprietary form of beta-glucan.

Zinc is an important mineral for your metabolism and immune system. You’ll get 90% of your daily recommended zinc intake with one serving.

Beta-glucans are a type of soluble fiber. Research suggests that beta-glucans can help lower your risk of infections.

Liquid IV Reviews - may lower your risk of infections
Immune Support

The Immune Support version of the product has some beneficial ingredients, but the high levels of Vitamin C can cause side effects.

Liquid IV Side Effects

Side effects aren’t common judging by Liquid IV reviews from shoppers. However, you might experience the following side effects:

  • The high sodium content can cause high blood pressure, especially if you consume the product regularly.
  • Consuming too much sodium can also cause water retention.
  • Liquid IV is also rich in potassium. Consuming too much potassium can cause tiredness, nausea, chest pain, irregular heartbeats, and other side effects.
  • The Immune Support version of the product contains extremely high levels of Vitamin C, which can cause nausea or diarrhea.

Liquid IV Reviews: What Do Real Users Say?

Liquid IV has received thousands of positive reviews on Google. A majority of reviewers love the product because of the flavor and because the drink mix helps them stay hydrated. Amazon shoppers share a similar opinion of the product with an average rating of 4.7 stars and thousands of positive Liquid IV reviews.

There are a few negative reviews that share the same concerns we discussed in our review regarding the high levels of sodium.

Where to Buy Liquid IV

There are different options available for buying Liquid IV:

  • The official website gives you the possibility to order Liquid IV products. You can even build a customized bundle if you want to try different products or flavors.
  • You can order the Hydration Multiplier from Amazon as well as the Immune Support version of the product. Amazon is a convenient option for fast shipping, but you might not be able to find all the flavors.
  • You can buy Liquid IV locally at Walmart, Target, Walgreens, and CVS.

Top Liquid IV Alternatives

Liquid IV isn’t the only rehydration solution on the market. There are a few alternatives to consider:

  • Pedialyte is a more comprehensive solution for hydration since it contains a wider range of electrolytes, including sodium, potassium, zinc, and chloride. You’ll also only get 6g of sugar per serving.
  • Gatorade is a popular brand of sports drinks with a huge selection of flavors. The sugar content is almost three times higher than Liquid IV, but there are fewer risks of experiencing side effects thanks to the lower sodium and potassium content.
  • If your goal is to stay hydrated throughout the day, Smartwater can be a good option. This brand of bottled water doesn’t contain any sugar or calories and has added calcium, chloride, magnesium, and potassium.
  • For athletes, LMNT can be a good alternative. This brand makes a similar hydration drink mix, but you’ll get 100mg of sodium and 200mg of potassium per serving, which will help you meet your nutritional needs if you’re a high-level athlete.


Read on for more information about Liquid IV.

Is Liquid IV good for you?

If you’re active enough to deplete your electrolyte levels, Liquid IV can be a good rehydration solution. However, it’s best to use this product in moderation.

How often should you drink Liquid IV?

It’s best to drink Liquid IV once a day, preferably after an intense workout.

How much sodium does Liquid IV contain?

A stick of Liquid IV contains 500mg of sodium. Ideally, you should consume less than 2,300 mg a day, but many Americans tend to get more sodium due to their diet.

Final Thoughts

Liquid IV is a great rehydration product thanks to its electrolyte content. However, it might not be a good rehydration solution for everyone due to the high sodium and potassium levels.

Using this product makes sense for athletes and individuals who suffer from severe dehydration. If you don’t follow an intense fitness regimen or simply want a drink that will help you stay hydrated throughout the day, there are other healthier options with less sodium to consider.