Ghost · Electrolytes · Powder
Is Ghost Hydration underdosed?
Verdict
362–423 mg per litreas the directions mix it · the AIS guide is 500–700 mg per litre
Below the guideOne serving has 150 mg of sodium. Mixed with 355–414 mL of water as the label directs, that is 362–423 mg per litre; the AIS's general guide is 500–700 mg per litre. Even the strongest drink the directions allow is below that. Sweat sodium differs a lot between people, so the guide is a starting point.
It ranks 8th of 11 electrolyte supplements here by dose.
What the label says
- Sodium per serving
- 150 mg in 1 stick (9 g)
- Water, as directed
- 355–414 mL
- Sodium per litre
- 362–423 mg per litre
- The AIS guide
- 500–700 mg per litre Evidence: Moderate
Suggested use: Mix each stick (serving) of GHOST Hydration with 12-14 oz of water or beverage of choice. Vary amount of liquid to taste. Consume during or after exercise on training days or throughout the day to replenish electrolytes.
Also on the label
| Ingredient | Per serving | Verdict |
|---|---|---|
| Vitamin C | 135 mg | Not graded |
| Calcium | 60 mg | Not graded |
| Magnesium | 83 mg | Not graded |
| Chloride | 117 mg | Not graded |
| Sodium | 150 mg | Not graded |
| Potassium | 375 mg | Not graded |
| Taurine | 1.5 g | Effective dose |
| Potassium Citrate | 1.04 g | Not graded |
| Magnesium Citrate | 565 mg | Not graded |
| Aquamin (Trace Minerals) | 500 mg | Not graded |
| Sodium Citrate | 323 mg | Not graded |
| PureWay-C (Ascorbic Acid, Citrus Bioflavonoids) | 195 mg | Not graded |
| Himalayan Pink Sea Salt | 192 mg | Not graded |
| Senactiv (Panax notoginseng root extract, Rosa canina Fruit Extract) | 50 mg | Not graded |
More about sodium per litre, as mixed: forms, timing and the studies behind the dose.
Same category, compared
All 11 electrolyte supplements we checked, ranked by dose (commission never changes the order). Sodium per litre as each label mixes it.
| Product | Per litre | Form |
|---|---|---|
| Cure Hydrating Electrolyte Mix | 507–1,014 mg per litre | Powders |
| DripDrop Electrolyte Powder | 1,395 mg per litre | Powders |
| DripDrop Zero Sugar Electrolyte Powder | 1,395 mg per litre | Powders |
| Liquid I.V. Hydration Multiplier | 1,057 mg per litre | Powders |
| Redmond Re-Lyte Hydration Electrolyte Powder | 856–1,712 mg per litre | Powders |
| Skratch Labs Hydration Sport Drink Mix | 800–1,143 mg per litre | Powders |
| Nuun Sport | 632 mg per litre | Tablets |
| Ghost Hydration (this product) | 362–423 mg per litre | Powders |
| Nectar Essential Daily Hydration Packets | 211–423 mg per litre | Powders |
| Kaged Hydra-Charge | 222–355 mg per litre | Powders |
| Just Ingredients Electrolytes | 278–324 mg per litre | Powders |
Where the reference doses come from
- Sodium per litre, as mixed, 500–700 mg: AIS, 2025.
- Label data: National Institutes of Health, Office of Dietary Supplements. Dietary Supplement Label Database, 2026. https://dsld.od.nih.gov/. Label 333828, including its servings a day.
For a supplement taken as one dose we judge one serving, and show the most the label allows in a day. Read the full methodology or the corrections log.