TL;DR Don't choose something with ultra-high amounts of sodium, carbohydrates, or sugar unless you need to based on your exercise levels or a sweat test. Electrolyte powders usually contain these, as well as sugars and carbohydrates which can help a little bit with the absorption of the electrolytes. Ultimately, the best way to figure out exactly what you need is by getting a sweat test done to analyze the contents of your sweat. She also says a little sugar and carbohydrates help your body absorb water but to avoid high-sugar drinks. Balls says to look for a powder that includes the key electrolytes lost: sodium, potassium, magnesium, and calcium.