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      Dietitian Review: Liquid IV Hydration Multiplier (2023)

      Liquid IV is just one of the many supplements that has gained in popularity over the past year or so. And just like most supplements, there are some upsides and downsides. In this article, we are going to doing a full Liquid IV Hydration Multiplier review (since that seems to be their most popular supplement).

      I’ve heard many claims including that it helps cure hangovers, that it hydrates more than plain water and is superior to competing sports drinks. So, let’s dig into these claims and find out if Liquid I.V. Hydration Multiplier is really worth the hype.

      liquid IV review

      What is Liquid IV?

      Liquid IV Hydration Multiplier is an electrolyte drink mix and dietary supplement that improves your hydration levels fast and more efficiently than water. Mix it with water to make a sports drink like beverage (though it claims to be much more than a sports drink). It comes in a variety of flavors including pina colada, concord grape, golden cherry, acai berry, guava, passion fruit, watermelon, strawberry and lemon lime flavor.

      One pack of Hydration Multiplier contains 16 sticks and costs $24.47 (according to the website). This comes out to about $1.53 per stick. So if you have one Hydration Multiplier stick per day, this comes out to about $46 per month, which is a pretty large expense for most.

      One stick of Hydration Multiplier contains 45 calories and 11 grams of carbohydrates. The carbohydrates come from 11 grams of added sugar. The mixture also contains 500mg of sodium and 370mg of potassium along with several vitamins, including vitamin C, niacin, vitamin B6, vitamin B12 and pantothenic acid. 

      To prepare, combined 16 ounces of water with one stick of Liquid IV and mix until combined. 

      What is Cellular Transport Technology?

      Liquid IV Hydration Multiplier uses “Cellular Transport Technology” to hydrate faster and more efficiently. So what is this Cellular Transport Technology and is it legit?

      According to the website, Cellular Transport Technology or CTT is a breakthrough delivery system designed to boost absorption of water and other ingredients into the bloodstream. This system is hypothesized to work this well because of the ratio of sodium, glucose and potassium. This creates an osmotic force that allows water to be absorbed faster compared to drinking water alone. 

      They also go on to state their formula is based on the World Health Organization’s Oral Rehydration Solution, which described the ideal ratio of sodium, glucose and potassium. This solution aids in rehydration after bouts of diarrhea or exposure to heat for an extended period of time that can lead to severe dehydration. It can also aid in rehydration in response to certain conditions such as measles and cholera.

      How effective is the Oral Rehydration Solution?

      The World Health Organization’s Oral Rehydration Solution is an effective way to treat dehydration, especially for conditions like traveler’s diarrhea, vibrio infections and short bowel syndrome. However, there have been studies showing a decreased osmolarity solution can be just as effective or more effective at rehydration compared to the World Health Organization’s Oral Rehydration Solution. That being said, it seems like the World Health Organization’s Oral Rehydration Solution is a good formula for enhancing rehydration.

      liquid IV review

      Pros and Cons of Liquid IV

      The Liquid IV Hydration Multiplier is popular for several reasons. But unfortunately, there are a few downsides that are important to note. 

      Pros

      • Effective at rehydration
      • Tastes great
      • Available in a variety of flavors
      • No artificial sweeteners (good if you have sensitivities to certain artificial sweeteners)
      • Gluten-Free, Dairy-Free and Soy-Free (good if you have allergies to these ingredients)

      Cons

      • Rather pricey (especially if you have one daily)
      • High in added sugars 
      • Sodium may be too high for those with medical conditions that require reduced sodium intake

      Overall, this product is great if you are suffering from dehydration. But, as an everyday drink, it’s probably not worth the money and could potentially bring you over your daily added sugar and sodium requirements.

      liquid IV review

      What are the ingredients in Liquid IV?

      The ingredients in Liquid IV include: mined salt, dextrose, pure cane sugar, vitamin C, natural flavors, stevia leaf extract, silicon dioxide, dipotassium phosphate, citric acid, vitamin B3, B5, B6 and B12, potassium citrate and sodium citrate. There are details on each and every ingredient on the website if you want to dive deeper. Overall, as a registered dietitian, I don’t have any concerns about any of the ingredients.

      Is Liquid IV worth the money?

      It really depends on your needs and budget. I wouldn’t say this supplement is really necessary unless you are suffering from dehydration, whatever the cause may be. Some situations where the Liquid IV Hydration Multiplier may be helpful is after a night of drinking, after a bout of diarrhea or vomiting, after spending a long period of time in the sun or after an intense workout where you were heavily sweating. Other than that, the supplement isn’t going to provide many additional benefits. If you aren’t dehydrated, it’s probably best to stick to plain water for your hydration needs.

      liquid IV review

      Frequently Asked Questions

      Is it okay to drink Liquid IV everyday?

      It really depends on your personal needs. For most people, it’s probably fine to consume Liquid IV Hydration Multiplier everyday. But, if you have any medical conditions, speak to your doctor before adding this supplement to your daily routine. 

      The supplement has a high sodium content, with 500mg of sodium in each one of the single-serve sticks. If you have a medical condition that requires restricting sodium, it’s probably best to avoid this supplement before consulting a doctor. If you don’t have any medical conditions, it’s probably fine to consume this supplement daily. But, it’s also important to consider the sodium and added sugar in the supplement.

      While it’s fine to consume sodium and added sugar in moderation, it’s pretty easy to go over your daily recommendations for either nutrient. So if you do consume this supplement daily, just make sure it fits into your diet.

      Are there any negative side effects to Liquid IV?

      This product shouldn’t have any negative side effects when consumed in moderation. If you have food allergies, make sure to read the ingredients on the label before consuming.

      That being said, this product does consume 500mg of sodium, so if you have any medical conditions that require sodium restriction, you may notice negative side effects if you are consuming this supplement regularly. Please speak to your doctor before trying the supplement if this is your circumstance.

      Is Liquid IV better than Gatorade?

      It depends on your needs, personal preferences and budget. Since the Liquid IV Hydration Multiplier is formulated using the World Health Organization’s Oral Rehydration Solution, there is evidence showing it is effective, which is a plus.

      But, if budget is a concern, Gatorade may be a better option. They do offer electrolyte powders in two different varieties: Gatorade Zero and Gatorade Endurance. These are $4.99 for a 10 pack and $19.99 for a 24 pack, respectively.

      This comes out to $0.50 to $0.83 per stick for Gatorade. Liquid IV Hydration Multiplier costs about $1.53 per stick. Gatorade is a clear winner in the budget arena. Overall, choose the product that fits your budget and works best for you.

      Does Liquid IV have too much sugar?

      One packet of Liquid IV Hydration Multiplier contains 11 grams of added sugar, which is a somewhat high sugar content. If you are consuming around 2000 calories per day, you should be limiting your added sugar intake to about 50 grams per day.

      This being said, Liquid IV Hydration Multiplier can absolutely be a part of a healthy, balanced diet. But, if you are already consuming a diet high in added sugar, it may not be the best addition to your diet. 

      I would recommend tracking how much added sugar you consume over several days. Then, calculate out a daily average to see if Liquid IV can fit into your daily added sugar allowance.

      That being said, Liquid IV Hydration Multiplier really should be used when you are dehydrated as opposed to a daily supplement. If you are just using it in situations where you need some extra hydration, I wouldn’t worry too much about the added sugar. But, if you just want adequate hydration, drinking plenty of the water throughout the day should be fine. 

      liquid iv review

      Other Liquid I.V. Products

      Liquid IV also offers a variety of products along with the Hydration Multiplier such as the Energy Multiplier that contains caffeine,  the Hydration Multiplier+ Immune Support that contains vitamin C and zinc, the Hydration Multiplier+ Probiotic Kombucha that contains probiotics and vinegar powder and Sleep Multiplier that contains melatonin, valerian root and l-theanine. The Energy Multiplier is available in plenty of flavors such as Mango Tamarind, Yuzu Pineapple and Lemon Ginger. The Hydration Multiplier+ Immune Support is available in Wild Berry and Tangerine. The Hydration Multiplier+ Probiotic Kombucha is available in Tart Green Apple and the Sleep Multiplier is available in Blueberry Lavendar. All of these wellness products have a great taste. 

      Alternatives to Liquid I.V.

      If you can’t afford Liquid IV, don’t worry. It is by no means a necessity, even if you are dehydrated. As an alternative, you can try a sports drink such as Gatorade or Powerade, which both contain sugar and electrolytes to keep you hydrated. You can also try Pedialyte, which is specifically formulated to help you rehydrate, similar to Liquid I.V. All of these options are more affordable than Liquid IV and widely available at your local grocery store, gas station or drugstore.

      Along with this, it’s important to note that it’s not necessary to have a fancy drink to rehydrate. By consuming plenty of water and consuming electrolytes in your diet, you can stay properly hydrated throughout the day. The most important electrolytes to ensure you get enough of are sodium and potassium. Sodium comes from anything salty like crackers, chips, salted nuts or cheese. Potassium comes from fruits, vegetables and dairy products. Most people get plenty of sodium in their diet, but not enough potassium. 

      You can also make a homemade oral rehydration solution by combining 1 quart water, 3/4 teaspoon of salt and 2 tablespoons of sugar. Another option is 2 cups chicken broth (full sodium), 2 cups water and 1 tablespoons sugar. These don’t sound super appetizing, but they absolutely work in a pinch when you really need them. You can always add additional flavoring if desired like Crystal Light. 

      I hope this Liquid IV Hydration Multiplier review was helpful. If you have any questions, reach out to me at contactme@tasteitwithtia.com!

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      tia glover rd

      My name is Tia and I am a registered dietitian and content creator.

      My goal is to help young people learn how to eat a nutritious, balanced diet without restriction or giving up cultural foods. 💛

      Hapa/Japanese American 🇺🇸🇯🇵

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