Nectar Hydration Review by a Dietitian: Is It an Essential Mix?

It's important to stay hydrated, whether you're an endurance athlete or simply going about your daily activities. But choosing the best hydration aid for your body, health goals, exercise levels, and even climate can be tricky. 

To help you determine what electrolyte powder may be most effective, I'm providing my expert opinion on Nectar Essential Daily Hydration, sharing where it shines, where it stops short of my standard recommendations for hydration drinks, and why it doesn't outperform my go-to formula: Live it Up Vital Minerals.

In this Nectar Daily Hydration review, I’ll cover:

• Is Nectar Hydration Good for You?
• What Is Nectar?
• Purported Benefits
• Ingredients
• Quality and Safety
• Cost Analysis
• Taste Review
• Why I Choose Live it Up Vital Minerals

Nectar Hydration Quick Facts

• Key ingredients:
  • 100 mg sodium (from Himalayan pink salt)
  • 5 primary electrolytes: sodium, calcium, potassium, magnesium, and chloride
  • Organic stevia leaf extract
  • Organic fruit flavor
• Flavors: 6 flavors
  • Lemon
  • Cherry Pomegranate
  • Berry
  • Orange
  • Strawberry Lemonade
  • Watermelon
• Manufacturer health claims: Improved hydration, more energy, better focus, improved mood, faster recovery
• Possible side effects: The product doesn't list potential side effects, but some consumers report digestive issues and headaches. 
• Nutrition Facts: 1 packet = 3.4 grams
  • Calories: 0
  • Carbohydrates: <1 grams
  • Total sugars: 0 mg
• Container size: 30 stick packets per bag
• Price: $43.95 for a 30-packet pouch (or $37.95 with a subscription, $1.26 per serving)
• Shipping: 
  • $4.95 for one-time purchase of one pouch
  • Free for subscriptions and one-time purchases of 2+ pouches

Formula Snapshot: How Well Does Nectar Hydrate?

Why ratios matter: When buying hydration drinks, it’s important to look at not only what electrolytes are included, but also the amounts in relation to one another. For example, sodium and potassium regulate how water moves in and out of cells, and when in proper balance, they keep tissues hydrated without causing swelling or dehydration. As a dietitian, I look for approximately a 2:1 or 3:1 sodium-to-potassium ratio to maintain cellular hydration both inside and outside your cells.

Nectar’s Daily Hydration mix includes five key electrolytes:

• Sodium: 100 mg
• Potassium: 250 mg
• Chloride: 150 mg
• Magnesium: 50 mg
• Calcium: 75 mg

Rather than a 2:1 ratio, Nectar’s blend is at 1:2.5, with more potassium than sodium—but too much potassium and not enough sodium may cause extra fluid loss and fatigue. While Nectar doesn’t overload you on sodium (like other brands like Saltt), it swings too far in the other direction. The mere 100 mg is unlikely to have much impact on your overall hydration.

Bottom Line: Is Nectar Hydration Good for You?

Nectar Essential Daily Hydration is zero calories and contains some key electrolytes to support hydration and other bodily functions, but there is likely insufficient sodium overall and an imbalance of sodium to potassium. This, paired with its higher cost, much-too-subtle taste, and inability to mix well, leads me to recommend other electrolyte powders instead, like Live it Up Vital Minerals.

What Is Nectar?

Nectar was started by a group of doctors and scientists to "cut through the noise" of hydration aids. The company's mission is "to deliver a clean, natural alternative to other hydration powders"—namely those with high amounts of sugar and sodium. 

Nectar Essential Daily Hydration's purpose is in its name: daily hydration for adults, kids, and seniors alike. It comes in six different flavors that customers can purchase individually or in a variety pack. All six share the same nutritional profile:

• 0 calories
• <1g of carbs
• 0g of protein
• 0g of total sugar
• 100mg sodium
• 250mg potassium

Nectar also sells two other products: Essential Daily Calm and Essential Daily Energy, which contain some electrolytes along with ingredients that target other areas of health.

Nectar Hydration Pros 

• Zero-calorie
• Sugar-free, so it's keto-friendly
• Single-serve packets are convenient
• Flavors don't taste overly sweet or salty

Nectar Hydration Cons 

• Very low sodium, so it may not offer sufficient hydration support
• Imbalance of potassium and sodium
• Doesn't contain vitamin C
• Powder doesn't mix well
• Flavors aren't very flavorful

Nectar Hydration Purported Benefits

Nectar Hydration lists five core health benefits that, in my mind, seem a bit too good to be true. The company promises “improved hydration, increased focus, boosted energy, improved recovery, elevated mood, deeper sleep, and hormonal balance.” As part of this Nectar Hydration review, let's see if the formula has what it takes to support these claims. 

#1: Improved Hydration

Nectar includes five of the key hydrating electrolytes: sodium, calcium, potassium, magnesium, and chloride. These may be present in plain water but likely only in trace amounts, which is why electrolyte drinks can help people stay hydrated more than from water alone.

Potassium and sodium, specifically, work together to keep the body properly hydrated. Potassium is in charge of intracellular fluid volume, while sodium is responsible for extracellular fluid volume. Basically, they both help the body avoid dehydration by maintaining proper fluid balance. But to do this effectively, they need to be present in the right proportions, roughly a 2:1 ratio of sodium to potassium. Nectar contains 2.5 times the amount of potassium to sodium, showing a severe imbalance. And while I don’t wish to see excessive amounts of sodium (like in competitors like LMNT), there's just not enough salt in this formula.

#2: Increased Focus 

This purported benefit is supported by the fact that magnesium is known to support brain function and overall cognitive well-being because it helps to regulate nerve function. But a special partnership between magnesium and chloride can help with memory loss and lead to significant cognitive function changes. Nectar contains both of these electrolytes, which may lead to less frequent brain fog and more focus throughout the day.

#3: Boosted Energy

Magnesium also supports exercise performance through its role in energy metabolism, protein synthesis, and cardiovascular respiration. It's one of the main energy electrolytes and one that Nectar includes to support its health claim.

#4: Improved Recovery

The Nectar electrolyte powder claims to help you "bounce back quicker after workouts, long days, or feeling run down." While the latter two benefits might be true, I doubt that the amount of sodium present in the formula will help post-workout, as there is only 100mg.

While sodium loss during physical activity is dependent on a variety of factors, there may be anywhere from 200mg–2,000mg lost in a liter of sweat. If Nectar claims to help with post-workout recovery, it should probably contain more sodium. For instance, fitness enthusiasts will likely want to look elsewhere.   

#5: Elevated Mood

A magnesium deficiency may lead to symptoms like irritability, and one study shows that supplementing with magnesium may have an "anti-depressant effect." Nectar Hydration contains 50mg of magnesium, which could potentially help some people with maintaining a a more consistent elevated mood. 

Nectar Hydration Ingredients

Here's the science behind Nectar Hydration's ingredients. Let's understand if they do or don't support the electrolyte powder's health claims.

• Sodium: With hydration aids, the right amount of sodium is key—and Nectar likely doesn't have enough. While many Americans get enough salt in their diets, it is important for an electrolyte powder to provide the proper amount, as it's intended to support sufficient hydration. Nectar is low sodium, but it's too low at 100mg.
• Four other electrolytes support various bodily functions, from chloride and potassium for fluid retention to magnesium and calcium for muscle and nerve function. But Nectar missed an important aspect of hydration by including too much potassium compared to the amount of sodium. It should be roughly a 2:1 ratio (sodium:potassium).
• Sweetener: Nectar Hydration sweetens its powder with organic stevia leaf extract instead of sugar. Stevia doesn't have an effect on blood sugar, making it a natural alternative to sugar, but it may cause some digestive issues and produce an unpleasant aftertaste. 
• Other ingredients: Nectar's formula includes organic fruit flavors, Himalayan pink salt, and non-GMO citric and malic acid.

Nectar Quality and Safety

While its website only notes that products are made in the USA, Nectar Hydration likely meets the targets I look for in hydration aids and supplements, such as manufacturing in FDA-regulated facilities.

This is because Nectar uses a Nutrition Facts Panel instead of a Supplement Facts Panel, leading me to believe that the electrolyte product is considered a conventional food item instead of a supplement—and conventional food items undergo stricter FDA oversight than supplements do. (This is why it's crucial to ensure that supplements are third-party tested, like Live it Up Vital Minerals.)

Nectar uses non-GMO ingredients and organic fruit flavors, and its products are vegan and free of caffeine, soy, dairy, and gluten. 

Nectar Hydration Cost Analysis

When deciding whether to add a new electrolyte product to your regimen, cost is likely a factor. Nectar claims to “cost half the price of leading competitors” but that seems to be based on their largest bulk subscription discount. In actuality, the base cost is more expensive than other electrolyte powders, such as Liquid I.V., ringing in at the following prices: 

• One 30-packet pouch: $43.95 (or $37.95 with a subscription, $1.26 per serving)
• Purchasing 2+ pouches at a time unlocks more discounts for both one-time purchases and subscriptions. A 2-pouch subscription saves 21%, a 3-pouch subscription save 33%, and a 4-pouch subscription saves 42%
• Shipping: Free for subscriptions and one-time orders of two or more pouches. A one-time purchase of one pouch costs $4.95 in shipping.
• Return policy: The home page notes "90-day guarantee," but there is no additional information or details on this policy. 

The only way to get Nectar for less than a dollar per serving is to order four pouches at a time with a subscription, which comes to $0.87/packet. In contrast, Live it Up Vital Minerals provides big savings up front, at less than $1 per serving when you buy one pouch with a subscription. 

Due to its higher cost and lack of transparency around its return policy details, this electrolyte powder wouldn't be my first pick.

Nectar Hydration Taste Review

Across Nectar's six flavors—from Lemon to Watermelon—I couldn't help but notice that the flavors weren't very robust. Although they were refreshing, it was difficult to detect what the flavor really was, and Nectar Hydration packets reviews seem to agree.

In addition to the lack of flavor intensity, it seemed that the powders didn't dissolve as well as others I've tried, like Live it Up Vital Minerals, making for a chalky, clumpy last few sips.

I do give Nectar points for its subtly sweet flavor profile, as some hydration aids are overpowering in sweetness, whether from added sugars or artificial sweeteners. (Nectar uses only organic stevia leaf to sweeten its powder drink). 

Even still, I wish that Nectar had a slightly more forward flavor since part of the draw of hydration drinks is that they’re tasty and make people want to drink water more frequently throughout the day.

Why I Choose Live it Up Vital Minerals

An electrolyte powder should meet several targets: contain the right mix of electrolytes, have appropriate amounts for effective hydration, ideally include other vitamins to support the body, and be flavorful and affordable. Live it Up Vital Minerals achieves these goals:

• Contains enough sodium to replenish what's lost during daily activities without going overboard
• Features coconut water powder and multiple electrolytes for hydration support
• Provides a balanced ratio of sodium to potassium
• Adds vitamin C to support heat tolerance and energy metabolism

Plus, Live it Up Vital Minerals contains clean, non-GMO ingredients and has no added sugar, no soy, no nuts, and no gluten. With two delicious flavors to choose from, you'll be reaching for this hydration aid daily to enhance a busy lifestyle. 

Frequently Asked Questions about Nectar Hydration

Get the rest of your Nectar Hydration questions answered.

Is Nectar Hydration healthy?

Nectar Hydration seems to be a healthy electrolyte powder, as it contains no added sugars; no artificial colors, sweeteners, or flavors; is vegan and free of caffeine, soy, dairy, and gluten; is low sodium; and may help people drink more water. That said, everyone's health goals and nutrition needs are different, so it may be helpful to speak with a healthcare professional before adding Nectar to your daily routine.

Is Nectar the same as Liquid I.V.?

No, Nectar is a different company than Liquid I.V. Both offer electrolyte powders to aid hydration, but their formulas are different. Nectar contains about a fifth of the amount of sodium than Liquid I.V., no sugar (although, Liquid I.V. does have a sugar-free version), and no added vitamins. 

What is the healthiest hydration drink?

The healthiest hydration drink is the one that helps you meet your hydration needs and aligns with your health and nutrition goals. Furthermore, you should consider other factors, such as whether you do intense exercise frequency and where you live, as these can affect what your body requires from a hydration drink.

For daily hydration, Live it Up Vital Minerals is one of the best options. It contains optimal salt for hydrating more efficiently than water, clean ingredients, a balanced formula of electrolyte quantities, and no added sugars, artificial sweeteners, or colors. 

What are the side effects of Nectar Hydration?

The Nectar website doesn't identify any known side effects of Essential Daily Hydration, but a few customers have reported digestive issues, such as bloating, stomach upset, and diarrhea. Side effects of dietary supplements may differ from person to person, as every body is unique.

Is there caffeine in Nectar Hydration?

Nectar Essential Daily Hydration does not contain caffeine. However, one of Nectar's other products, Essential Daily Energy, does contain caffeine (although, it's not clear how much).

References

• https://drinknectar.co/products/essential-daily-hydration-1 
• https://www.amazon.com/Nectar-Hydration-Powder-Packets-Electrolyte/dp/B08YFDWXBL/ref=ast_sto_dp_puis?th=1 
• https://www.fda.gov/food/nutrition-education-resources-materials/nutrition-facts-label 
• https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/structurefunction-claims 
• https://drinknectar.co/products/essential-daily-energy
• https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes 
• https://www.healthline.com/nutrition/what-does-potassium-do
• https://medlineplus.gov/fluidandelectrolytebalance.html 
• https://pmc.ncbi.nlm.nih.gov/articles/PMC5622706/ 
• https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/sports-and-hydration-for-athletes 
• https://www.ncbi.nlm.nih.gov/books/NBK236216/ 
• https://pmc.ncbi.nlm.nih.gov/articles/PMC7352515/#sec4-nutrients-12-01661 
• https://www.sciencedirect.com/science/article/abs/pii/S0306987706001034 
• https://pmc.ncbi.nlm.nih.gov/articles/PMC5622706/
• https://medlineplus.gov/fluidandelectrolytebalance.html 
• https://www.ncbi.nlm.nih.gov/books/NBK507270/ 
• https://www.verywellhealth.com/does-stevia-raise-blood-sugar-11746526 
• https://pmc.ncbi.nlm.nih.gov/articles/PMC6627124/ 
• https://www.fda.gov/food/food-additives-petitions/aspartame-and-other-sweeteners-food