Box score
Per serving · from the label · Sep 30, 2026| Serving | Calories | Carbs | Sodium | Protein | Caffeine | Cost / serving |
|---|---|---|---|---|---|---|
| 1 stick (6 g), Citrus Salt | 5 | 1 g | 1,000 mg | 0 g | 0 mg | $1.50 |
Source: Nutrition Facts panel pictured on the Amazon listing, read Sep 30, 2026; the same image states "no caffeine" for Citrus Salt. Cost: $44.97 for 30 sticks = $1.50 each. Sodium is the amber cell: 1,000 mg is 43% of the FDA Daily Value in one stick, more than three times a Nuun Sport tablet (300 mg) and two and a half times a scoop of Skratch (400 mg). LMNT also sells a caffeinated flavor (Lemonade + Iced Tea, 50 mg per stick per its box image); Citrus Salt is not it.
Not needed ahead of most sessions.
For long, hot, very sweaty sessions, in a large bottle.
Water and a normally salted meal usually cover it.
Not an all-day drink: average US intake is already above the sodium Daily Value.
Scouting report
Facts, not hypeStrengths
- A lot of sodium in a 6 g stick, for people whose sweat losses are genuinely large.
- No sugar and 1 g of carbohydrate, so it can pair with whatever fuel you already use.
- Six ingredients: salt, citric acid, magnesium malate, potassium chloride, natural lemon and lime flavors, stevia leaf extract.
Limits
- 1,000 mg sodium is 43% of the Daily Value; by FDA's rule of thumb, 20% DV or more per serving is high.
- No carbohydrate to speak of, so it is not fuel for long sessions.
- $1.50 per stick on our date, the most per serving of the three drink products we cover (Nuun $0.55, Skratch $1.20).
- No sport certification found.
Best use
- Long sessions in heat for people who know, ideally from their own sweat-rate notes, that they lose a lot of fluid and salt.
- For ordinary workouts, water plus normal meals is enough for most people, and cheaper.
What the label shows
We read the Nutrition Facts panel, ingredients and directions shown on the Amazon listing on Sep 30, 2026, for the Citrus Salt flavor, 30 sticks per box.
| Nutrient or ingredient | Per stick (6 g) | What to know |
|---|---|---|
| Sodium | 1,000 mg (43% DV) | From salt (sodium chloride), the first ingredient. FDA Daily Value: less than 2,300 mg a day. |
| Potassium | 200 mg (4% DV) | From potassium chloride. |
| Magnesium | 60 mg (15% DV) | From magnesium malate. |
| Total carbohydrate | 1 g (1% DV) | 0 g total sugars. |
| Calories | 5 | Effectively none. |
| Protein / fat | 0 g / 0 g | |
| Sweetener | Stevia leaf extract | Last ingredient. |
| Directions (listing) | 1 stick in 16–32 fl oz | The listing suggests water, sparkling water or other drinks; more water makes it less salty. |
What the evidence shows
Start with the Daily Value. The FDA sets it for sodium at less than 2,300 mg a day, notes that Americans eat about 3,400 mg a day on average, and considers 20% DV or more in a serving high [1]. One LMNT stick is 1,000 mg, or 43% DV. For most people, that sodium lands on top of an ordinary diet that already exceeds the target, so the product only makes sense when sweat losses are large.
They can be. The National Athletic Trainers' Association statement reports sweat sodium concentrations from about 10 to 100 mEq/L and measured sodium losses from 0.2 to 7.3 g per hour of exercise [2]. It says sodium supplementation should be individualized and practiced, and that people with much higher than average sweat sodium (above 60 mEq/L) and high sweat rates (above 2.5 L per hour) may benefit from it [2]. The American College of Sports Medicine likewise stresses how much sweat rate and sweat electrolyte content vary, and recommends customized fluid plans rather than one number for everyone [3].
Mixed in 32 fl oz, one stick gives roughly 46 mmol of sodium per liter; in 16 fl oz, roughly 92 mmol per liter, near the top of the sweat range NATA cites. That is why LMNT is best thought of as a tool for heavy, salty sweaters in long or hot sessions, not a general hydration drink. It provides no carbohydrate, so long sessions still need fuel from food, chews or a carbohydrate drink.
Ask a clinician first if you have been told to limit sodium, take blood-pressure or other medicines that affect fluid or electrolyte balance, have a heart or kidney condition, or are pregnant. For everyone else: one stick is 43% of a day's Daily Value for sodium, so do not stack several sticks on a normal day, and do not use it to justify drinking more than you sweat; NATA warns against overdrinking beyond fluid losses [2].
Game plan: using it in a session
A way to try it in training, not a promised result.
Check whether you need it
Short or cool sessions: water. Long, hot sessions where you sweat heavily: LMNT is one option.
Use a big bottle
Start with one stick in 32 fl oz of water, the least salty mix the listing suggests.
One stick per long session
Sip it through the session alongside plain water; stop at one stick unless a clinician or sports dietitian has worked out a higher need with you.
Bring fuel separately
Past about 70–90 minutes, add carbohydrate from food, chews or a drink mix.
Keep the rest of the day ordinary
On days you use it, you do not need extra salty snacks or more sticks at your desk.
Price and where it is sold
On Sep 30, 2026, LMNT Zero Sugar Electrolytes, Citrus Salt, 30-count listed at $44.97, in stock, shipped from Amazon and sold by Drink LMNT, the brand's own storefront. The listing marked it non-returnable due to food safety reasons. That is $1.50 per stick. Other LMNT flavors on the listing have the same sodium, potassium and magnesium per the box images; one of them contains caffeine.
Who should look elsewhere
- Anyone told to limit sodium, anyone taking blood-pressure medicines or diuretics, and anyone with a heart or kidney condition should ask a clinician before using a 1,000 mg sodium drink.
- Anyone who is pregnant or nursing, or who takes other prescription medicines, should check with a clinician or pharmacist first.
- Most people doing workouts under an hour; water is enough and the sodium is not needed.
- Anyone who wants carbohydrate in the bottle; a mix such as Skratch Labs provides it, LMNT does not.
Sources
- U.S. Food and Drug Administration. Sodium in your diet (Daily Value, average intake, 5%/20% DV guide). link
- National Athletic Trainers' Association. Position statement: fluid replacement for the physically active. Journal of Athletic Training, 2017 (PMID 28985128). link
- American College of Sports Medicine. Position stand: exercise and fluid replacement. Medicine & Science in Sports & Exercise, 2007 (PMID 17277604). link
- Amazon listing B07TT8B1JJ: title, price, seller, return status, Nutrition Facts, ingredients, directions and flavor box images, viewed Sep 30, 2026. NSF Certified for Sport product directory (nsfsport.com), searched Sep 30, 2026: no LMNT products listed.
This entry is educational and is not medical advice. Ask a qualified clinician before changing how you eat, drink or supplement around exercise, especially if you are pregnant, nursing, have an existing condition, or take medication.