In this blog post, we’ll review the question of whether or not Liquid IV is healthy? Find out what this product’s nutrition pros and cons are and what other options you may wish to consider. 

a bag and a single serving of Liquid IV in Lemon Lime.

Liquid IV Facts 

Liquid IV manufactures electrolyte drink mixes powered by Cellular Transport Technology (CTT)®️ According to the manufacturer, Liquid IV hydrates the bloodstream faster and more efficiently than water, making it a cutting-edge functional beverage.

It was created to help people optimize their lives by feeling better quickly and efficiently. 

There are five different types of Liquid IV available as of the writing of this article:

  • Hydration Multiplier
  • Energy Multiplier
  • Hydration Plus Immune Support
  • Sleep Multiplier
  • Hydration Multiplier Plus Probiotic Kombucha

For hydration only, there is the Liquid I.V. Hydration Multiplier.

Each of the other types of Liquid IV provides fast-absorbed hydration and other potential health benefits.

The product comes in stick form, and each stick contains three times the electrolytes of traditional sports drinks and five essential vitamins. The sticks are helpful for on-the-go hydration and if you don’t want to mix a powdered sports drink or drink a big bottle of it. 

a woman drinking from a glass.

Liquid IV Main Ingredients

All of the Liquid IV multiplier products contain electrolytes and vitamins, some of which may benefit the immune system and certain health conditions.

The basic ingredients that every type of oral rehydration solution electrolyte powder contains are:

  • Mined salt
  • Dextrose
  • Vitamin C
  • Silicon Dioxide
  • Stevia leaf extract
  • Dipotassium oxide or potassium citrate

All the ingredients are non-GMO, gluten-free, soy-free, and dairy-free.

Let’s review some of the key ingredients in more detail.

Mined Salt 

Cellular Transport Technology (CTT)®️ relies on the correct ratio of sodium combined with sugar to accelerate the body’s ability to absorb water.

Liquid IV contains mined salt, which is supposedly less refined with more minerals than regular table salt. 

a wooden spoon in a bowl of salt.


Dextrose is the sugar contained in the product that makes Liquid IV highly absorbable.

Dextrose is a form of glucose that naturally occurs in our bodies. The combination of mined salt and dextrose plays a significant role in what makes Liquid IV more absorbable.


Liquid IV is sweetened with organic stevia, which is around 200 to 400 times sweeter than sugar, but barely contains any calories. This ingredient helps reduce the sugar content of the product.

Stevia has some potential health benefits, but it may not be right for everyone. Studies have shown that it may help lower cholesterol and could be toxic to some types of cancer. 

a mound of stevia next to a stevia plant.

Coffeeberry® Energy Extract

The Liquid IV Energy Multiplier contains this ingredient.

Coffeeberry® Energy Extract is derived from the coffee arabica plant’s fruit and sourced through a zero-waste process. It is a patented, organic extract that delivers polyphenols and native caffeine from the coffee cherries, not just the bean. 

Polyphenols have some scientific evidence for helping to fight certain diseases. They are an antioxidant.

In line with Liquid IV’s firm stance on sustainability, the company that manufactures Coffeeberry® Energy Extract only uses produce sourced from Rainforest Alliance farms.  

Valerian Root

Valerian root is commonly used in Eastern medicine.

Studies have shown that it can help relieve physical tension and may help you to have a more restful night’s sleep. This ingredient is part of the Liquid IV Sleep Multiplier.

However, some have reported adverse side effects of valerian root including vivid dreams, heart palpitations, dry mouth, and digestive problems. It may not be right for some heath conditions or medical conditions including high blood pressure or other types of heart disease.

The Sleep Multiplier also contains B vitamins, melatonin, and L-Theanine, all known for their relaxation properties.

a spoon full of valerian root.
Valerian root.

Nutrition Pros

Liquid IV products only contain non-GMO ingredients.

Nothing is artificial, and it’s also gluten-free, soy-free, and dairy-free. This can’t be said for most electrolyte drinks which often contain artificial sweeteners or added sugar.

The multipliers also contain some potentially super healthy ingredients, with different effects, that are suitable for each type of Liquid IV.

For example, the Guayusa and Matcha in the Energy Multiplier. Both are natural products made with tea leaves containing caffeine, a natural energy booster. 

Of course, it’s a good idea to check with your healthcare provider before taking any dietary supplements. Everyone is different and the human body reacts differently based on your individual situation and levels of physical activity (and overall health).

Nutrition Cons

Even though all the ingredients in Liquid IV are non-GMO, there are some that are still processed. It’s also an expensive hydration option and comes in unnecessary packaging.

You can make your electrolyte drink at home for a more straightforward, cleaner, earth-friendly, and less costly way to hydrate. 

The Liquid IV Energy Multiplier contains 100mg of caffeine per serving, which is more or less the same as a cup of brewed coffee. People sensitive to caffeine could suffer side effects if they have too much of this type of Liquid IV. 

Another possible downside to Liquid IV products is that they contain stevia, which can cause adverse side effects in some people. It can cause digestive problems like diarrhea and bloating in those sensitive to sugar alcohols. 

See my complete list of the best natural sugar alternatives.

Although it’s not conclusive, a study found that stevia can disrupt the balance of the beneficial intestinal flora. Stevia also has a slightly bitter taste that some people love but others don’t. 

Again, most people can remain proper hydration by simply drinking more plain water. In extreme heat, some people may need electrolytes.


Is Liquid IV healthy? 

It is a better choice than some of the other options for hydration packs available. Liquid I.V. hydration multiplier is GMO-free and is suitable for people with dietary needs like gluten-free, soy-free, and dairy-free.

A better and more budget-friendly option is to make your own hydration mix at home with fewer and simpler real food ingredients including sea salt, potassium chloride, lemon juice, cold water, and a sweetener of choice. Combine in a water bottle and enjoy.

What is Cellular Transport Technology (CTT)®?

It is a patented term that Liquid IV uses for the method their products use to deliver hydration and nutrients in the bloodstream.

It combines sodium, glucose, and potassium in the correct ratios to enhance absorption. 

What are electrolytes?

Electrolytes are essential minerals like sodium, potassium, and calcium. They ionize when you dissolve them and help regulate muscle contractions and balance pH levels.

Electrolytes also help the body absorb water better so you can hydrate faster. When you are active, you lose electrolytes through sweating.

Is Liquid IV a sports drink?

Not exactly, but it can give you a natural boost of energy, and it helps replace lost electrolytes if you’re active and sweating.

The Liquid IV Energy Multiplier contains Coffeeberry® Energy Extract or Guayusa and Matcha. All these ingredients contain caffeine, so this could boost energy.

Or, you could make your own homemade sports drink using simpler, real food ingredients. 


Since this product is non-GMO and made with high-quality, natural ingredients, it may be better than some hydration packs with artificial ingredients. It also gives you options to choose a hydration multiplier suited to your needs, i.e., to sleep better, for more energy, or to improve your gut health.

However, choosing real food ingredients and making a sports drink homemade is probably better if you need more electrolytes or a hydration boost.

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About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition. She is a top wellness and food blogger with nearly 10 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send Carrie a message through her contact form.

Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.