Does LMNT Break a Fast? Electrolytes, Liquid I.V., Gatorade Compared
Does LMNT Break a Fast? Electrolytes, Liquid I.V., Gatorade Compared
Plain electrolytes (sodium, potassium, magnesium) have zero calories and do not break a fast. The product built around them can. LMNT Raw Unflavored is 0 calories and 0 g carbs. Flavored LMNT sticks are 5 calories and 1 g carb. Liquid I.V. Hydration Multiplier is 50 calories with 11 g sugar on its current label, which breaks a fast by any definition. The answer depends on the label, not the category.
Key Takeaways
- Pure electrolyte salts (sodium chloride, potassium chloride, magnesium malate) contain zero calories and will not break any fast.
- LMNT Raw Unflavored is the cleanest option at 0 calories; flavored LMNT sticks sit at 5 calories, sweetened with stevia (see does stevia break a fast).
- Liquid I.V. original contains 11 g of added sugar and breaks a fast outright. The Sugar-Free version (20 calories, amino acids listed) is a gray area for strict fasters.
- Gatorade Zero and Propel pass a calorie check but deliver far less sodium per serving than LMNT (270 mg and 230 mg vs. 1,000 mg).
Nine Electrolyte Labels, Sorted by Fasting Goal
All labels checked October 7, 2026, from manufacturer product pages and retailer listings.
| Product | Cal | Total Carbs (g) | Sugar (g) | Sweetener(s) | Sodium (mg) | Potassium (mg) | Caffeine | Strict (0-cal) fast? |
|---|---|---|---|---|---|---|---|---|
| LMNT Raw Unflavored | 0 | 0 | 0 | None | 1,000 | 200 | 0 mg | Yes |
| LMNT Citrus Salt (flavored) | 5 | 1 | 0 | Stevia leaf extract | 1,000 | 200 | 0 mg | Borderline |
| LMNT Lemonade Iced Tea | 5 | 1 | 0 | Stevia leaf extract | 1,000 | 200 | 50 mg | Borderline |
| Liquid I.V. Lemon Lime | 50 | 13 | 11 | Cane sugar, dextrose, stevia | 560 | 370 | 0 mg | No |
| Liquid I.V. Sugar-Free Lemon Lime | 20 | 5 | 0 | Allulose, stevia | 530 | 380 | 0 mg | No |
| Celsius Hydration Fruit Punch | 15 | 1 | 0 | Sucralose (plus maltodextrin) | 210 | 700 | 0 mg | No |
| Gatorade Zero 20 oz | 5 | 2 | 0 | Sucralose, acesulfame K | 270 | 80 | 0 mg | Borderline |
| Propel Berry 16.9 oz | 0 | 0 | 0 | Sucralose, acesulfame K | 230 | 60 | 0 mg | Yes |
| Gatorade Thirst Quencher 20 oz | 140 | 36 | 34 | Sugar, dextrose | 270 | 80 | 0 mg | No |
Sources: LMNT, Liquid I.V. Lemon Lime, Liquid I.V. Sugar-Free, Celsius Hydration, Gatorade Zero, Propel Berry, Gatorade Thirst Quencher.
Does LMNT Break a Fast?
No, with a small asterisk for the flavored sticks. LMNT Raw Unflavored is 0 calories with three ingredients: salt, magnesium malate, and potassium chloride. Nothing in the stick provokes an insulin response.
Flavored sticks (Citrus Salt, Watermelon Salt, Chocolate Salt, and others) are 5 calories and 1 g carbohydrate, sweetened with stevia leaf extract. Five calories will not meaningfully raise blood sugar for most people, but if your rule is literally zero calories, Raw is the move. LMNT's own fasting FAQ says the product will not break a fast and points zero-calorie purists to Raw Unflavored.
New in 2026: LMNT Lemonade Iced Tea adds 50 mg caffeine from organic black tea powder, same electrolyte profile (1,000 mg sodium, 200 mg potassium, 60 mg magnesium), same 5 calories and 1 g carb. Plain tea does not break a fast either.
Does Liquid I.V. Break a Fast?
Yes, the original Hydration Multiplier breaks a fast. The current Lemon Lime label lists 50 calories, 13 g total carbohydrate, and 11 g added sugar from cane sugar and dextrose. Liquid I.V. uses sugar deliberately: its oral rehydration formula relies on sodium-glucose co-transport. That glucose is the point of the product, and exactly why it breaks a fast.
Liquid I.V. Sugar-Free is more nuanced: 20 calories, 5 g carbs (4 g of it allulose), 0 g sugar. Fine for an under-50-calorie fast. But the ingredients list includes L-glutamine and L-alanine (amounts not disclosed). Amino acids matter if your fasting goal is autophagy, which we cover below.
Does Gatorade Zero Break a Fast? And Propel?
Gatorade Zero 20 oz is labeled at 5 calories, 2 g carbs, 0 g sugar, 270 mg sodium, sweetened with sucralose and acesulfame potassium. The 28 oz bottle labels per 12 oz serving (0 calories, 160 mg sodium), 2.5 servings per bottle, so about 400 mg sodium total.
Propel Berry 16.9 oz: 0 calories, 0 g carbs, 230 mg sodium, same sweeteners. Both pass a calorie-based fast.
The trade-off is sodium density. One LMNT stick delivers 1,000 mg. Gatorade Zero 20 oz gives you 270 mg. Propel gives you 230 mg. You would need roughly four Propels to match one LMNT stick. For the does sucralose break a fast question, the research is split (more below). Regular Gatorade (140 calories, 34 g sugar) breaks every kind of fast.
Which Fasting Goal Are You Protecting?
Not every fast has the same rules. The right electrolyte depends on what you are optimizing for.
| Fasting goal | What breaks it | Safe electrolyte picks |
|---|---|---|
| Calories, blood sugar, insulin | Any meaningful calorie or sugar intake | LMNT Raw, Propel, Gatorade Zero 28 oz; Gatorade Zero 20 oz and flavored LMNT, both 5 cal, are close to zero |
| Gut rest | Anything besides water | Plain water with a pinch of salt |
| Autophagy | Calories, sugar, and possibly amino acids | Avoid Liquid I.V. Sugar-Free (lists L-glutamine and L-alanine); stick with pure salt-based options |
The amino acid question. Strict autophagy fasters avoid amino acids because amino acids are a growth signal to mTORC1, a master regulator of cell growth (Wolfson and Sabatini, Cell Metabolism, 2017). Liquid I.V. Sugar-Free lists L-glutamine and L-alanine without printing amounts. No human study shows the small, undisclosed quantities in one stick change autophagy. But the cautious choice is the option with no amino acids at all.
The sucralose question. A randomized crossover study (n=8 healthy adults) found that oral sucralose did not raise GLP-1 or PYY, and sucralose sham-feeding produced no cephalic insulin response (Ford et al., European Journal of Clinical Nutrition, 2011). A separate randomized crossover (n=17 adults with obesity) found that sucralose taken 10 minutes before a glucose drink raised the insulin response by about 20% compared to water (Pepino et al., Diabetes Care, 2013). That was sucralose plus glucose, not sucralose alone. If your electrolyte is sugar-free and the only sweetener is sucralose, the Ford trial is the more relevant scenario.
Why Electrolytes Matter More on Longer Fasts
A 1982 review in the Western Journal of Medicine documented that early fasting weight loss is primarily driven by negative sodium balance, with complications including postural hypotension and cardiac arrhythmias (Kerndt et al., 1982). The everyday version: headache, dizziness on standing, brain fog. These are common reasons people search for fasting headache causes.
The FDA Daily Value for sodium is 2,300 mg, about 1 teaspoon of table salt. One LMNT stick is 1,000 mg (43% DV). Anyone with high blood pressure, kidney disease, heart failure, or a sodium restriction should talk to a clinician before adding 1,000 mg sodium sticks. Extended fasts beyond about 24 hours belong with clinician guidance; if you are planning a 36-hour fast, professional input matters.
Does Salt Break a Fast?
No. Table salt has zero calories. A pinch of salt in water is the cheapest zero-calorie electrolyte option available. LMNT Raw Unflavored is essentially this in a stick. LMNT's own FAQ publishes the DIY equivalent: 2,500 mg sodium chloride, 385 mg potassium chloride, and 390 mg magnesium malate.
A Fasted Morning That Keeps the Window Clean
The electrolyte and the caffeine are separate jobs. Here is how they sort out.
| Product | Best for | Calories | Caffeine | Sodium |
|---|---|---|---|---|
| LMNT Raw Unflavored | Strict zero-calorie fast that needs sodium | 0 | 0 mg | 1,000 mg |
| LMNT Lemonade Iced Tea | Sodium + light caffeine in one stick (5 cal) | 5 | 50 mg | 1,000 mg |
| Black coffee | Cheapest caffeine, does black coffee break a fast: no | ~2 | 95 mg (8 oz) | ~5 mg |
| Roon | 80 mg caffeine + 60 mg L-theanine, no drink needed; zero sugar, zero cal (contains sucralose); not an electrolyte, adds no sodium | 0 | 80 mg | 0 mg |
Pair an unflavored electrolyte with your caffeine source. Do not expect the electrolyte to replace the caffeine, or vice versa.
The Bottom Line on Electrolytes and Fasting
Read the label, not the marketing. "Zero sugar" does not mean zero calories: Gatorade Zero 20 oz and Liquid I.V. Sugar-Free both carry calories despite 0 g sugar on the front. Pick the product that matches the specific goal you are protecting, whether that is a calorie threshold, gut rest, or autophagy. For most people doing a daily 16:8 or OMAD, a product at or under 5 calories is a reasonable working line, though no trial has set a calorie threshold for a fast. For a deeper look, see our full guide on what breaks a fast, goal by goal.
Frequently Asked Questions
Does LMNT Raw Unflavored break a fast?
No. It contains 0 calories, 0 g carbs, and 0 g sugar. The ingredients are salt, magnesium malate, and potassium chloride. LMNT's own FAQ confirms this.
Does Liquid I.V. Sugar-Free break a fast?
It depends on your definition. The Sugar-Free version has 20 calories and 5 g carbs, 4 g of it allulose. That fits under a "50-calorie" or "dirty fast" rule but not a strict zero-calorie fast. Its ingredient list also includes L-glutamine and L-alanine, which strict autophagy fasters may prefer to avoid.
Does pickle juice break a fast?
It depends on the brand. Most commercial pickle juices are very low calorie, but some contain sugar or other ingredients that add up. Check the nutrition label for calories and sugar per serving before assuming it is fasting-safe.
Can electrolytes kick you out of ketosis?
Sugar-free options with 0 to 2 g of carbs (LMNT, Gatorade Zero, Propel) will not affect ketosis by carb count. Liquid I.V. original at 13 g carbs could matter on a strict ketogenic diet. Check the total carbohydrate line, not just the "zero sugar" claim.
How many electrolyte sticks can I have while fasting?
There is no fasting-specific number. The FDA Daily Value for sodium is 2,300 mg. One LMNT stick is 1,000 mg (43% DV). If you are adding multiple sticks per day, track your total sodium intake and talk to a clinician, especially if you have any blood pressure or kidney concerns.
Do electrolytes break a religious fast?
Yes. Ramadan and Yom Kippur fasts prohibit all food and drink, including water, electrolyte drinks, oral pouches, and anything else taken by mouth. If you are preparing for a fasting blood draw, ask your clinician whether a specific product is acceptable beforehand.
Salt for the Fast, Caffeine That Lasts
You sorted the electrolyte side: plain salt or an unflavored stick, zero calories, no drama. That leaves the other half of a fasted morning.
LMNT's caffeinated stick gets you 50 mg from black tea. Roon gets you further: 80 mg caffeine paired with 60 mg L-theanine, 25 mg methylliberine (Dynamine), and 5 mg theacrine (TeaCrine) in a sublingual pouch. Zero calories, zero sugar (contains sucralose, like Gatorade Zero and Propel; full breakdown on does sucralose break a fast). It is not an electrolyte and adds no sodium. It sits next to your salt water, not instead of it.
Why the longer ingredient list? Methylliberine slows caffeine clearance. In a randomized, double-blind crossover study (n=12), co-administration of 100 mg methylliberine with 150 mg caffeine cut caffeine's oral clearance from 41.9 to 17.1 L/hr and extended its half-life from 7.2 to 15 hours, with no increase in peak concentration (Journal of Exercise and Nutrition). That study used 4x Roon's methylliberine and about 1.9x its caffeine, so the direction applies but the specific numbers do not. Roon's felt window is 6 to 8 hours, onset in 5 to 10 minutes. The trade-off: stop at least 8 hours before bed.
Tins start at $9.16 on a 12-tin subscription ($0.61 per pouch). If you are fasting for focus, not just survival, try Roon.
Related from Roon
- What Breaks a Fast? A Goal-by-Goal Guide
- Does Sucralose Break a Fast?
- Does Coffee Break a Fast?
- Fasting Headache Causes and Fixes
Written by Roon Team
