Gnarly Hydrate review: A reformulated favorite still delivers
- 1 hour ago
- 6 min read
By Henry Howard
I first wrote about Gnarly Hydrate back in 2021 when I used it in my hydration rotation for long runs, daily training and races. This year, I picked up a fresh bag for the first time in a few years, and the label told a different story than I remembered.
Gnarly has reworked the formula and, in the process, rolled out a lineup of flavors I hadn’t tried before, including a new limited-edition Cherry Limeade.
The short version: the recipe has changed, but the experience that made me a fan in the first place has not. The taste and performance are still on par with the high standard Gnarly has built its name on. (Gnarly’s vegan protein powder came out as my top choice among eight plant-based options in this blind test earlier this year.)
Read on for a full Gnarly Hydrate review, including what's changed, the new flavors, an overview of the ingredients, and FAQ and more.
What has and has not changed in Gnarly Hydrate since 2021
Gnarly Hydrate is still NSF Certified for Sport, which means it is safe for competitive athletes, and clean for everyone.
The full-spectrum electrolyte blend — sodium, potassium and magnesium — continues to provide complete hydration support. There are no artificial colors, sweeteners, or fillers — just effective, great-tasting hydration.
There have been some updates to the recipe. Here they are, straight from the label on my current bag of Cherry Limeade (based on a 2-teaspoon serving mixed with 12 to 16 ounces of water) compared with what I reported in 2021:
Magnesium has dropped from 90mg per serving in 2021 to 65mg on my current bag. Gnarly’s website lists 80mg for its standard product listing, so the exact figure appears to vary slightly by flavor or production run — check your own label rather than relying on a single number.
Sodium (250mg), potassium and sugar (4g) remain consistent with what I found in 2021 and with what’s confirmed on my current bag.
The scoop is gone. Gnarly ditched the plastic measuring scoop entirely as a sustainability move, which the company estimates saves roughly 28,000 pounds of plastic a year across its production. The current serving size is 2 teaspoons, or about 1/3 cup (50 grams) per bag-sized batch — you’ll need your own spoon.
Vitamin B12, which was a standout feature in 2021 at 10mcg (417% of the daily recommendation), is no longer listed as an ingredient. In its place, the formula now includes a Concentrace® trace mineral complex.
Taste and performance: still Gnarly quality
As far as I can tell, this was my first taste test since the reformulation.
The Cherry Limeade held up. It’s tart and refreshing rather than syrupy, which has always been the signature of Gnarly’s flavor profile — present enough to make plain water feel like an upgrade, without the artificial aftertaste that some electrolyte mixes lean on to mask a chalky base.
On the performance side, the fundamentals are intact. A scoop before or during a long run or ride still does what I need it to do: no gut bombs, no bloating and a noticeable difference in how I feel in the back half of hot-weather efforts compared to running on plain water or a lesser electrolyte mix.
For example, Tailwind Nutrition has 10g of sugar as its number one ingredient is cane sugar. That is why that product has created stomach issues for myself and some of the athletes I coach.
The current Gnarly Hydrate flavor lineup
The three-flavor lineup from 2021 has grown considerably. As of this review, Gnarly offers six core flavors plus rotating limited editions:
Orange Pineapple
Ruby Red Grapefruit
Raspberry
Lemonade
Salted Margarita (extra sodium, designed for heavier sweaters)
Piña Colada
Limited editions currently in rotation include Cherry Limeade, Purple Sticky Punch and Apple Cider. Availability shifts, so check Gnarly’s site for what’s currently in stock.
Worth calling out: a portion of proceeds from each bag of Cherry Limeade sold supports the No Man’s Land Film Festival, a global event that amplifies women’s and genderqueer stories in adventure and the outdoors. It’s a nice example of Gnarly using a limited flavor drop to put money behind something bigger than the product itself.
Gnarly Hydrate nutrition and ingredients, verified
Here’s the current profile per serving, confirmed directly from the label on my Cherry Limeade bag (2 teaspoons mixed with 12 to 16 ounces of water):
Nutrient | Amount |
Sodium | 250mg |
Magnesium | 65mg (verify against your own bag — Gnarly’s site lists 80mg) |
Potassium | Confirmed matching current label |
Chloride | Confirmed matching current label |
Sugar | 4g |
A note on precision: Gnarly’s website nutrition figures and the physical label on my bag don’t match exactly on magnesium, which is a good reminder that formulas and even packaging print runs can drift slightly over time. When in doubt, trust the label on the bag in your hand over any single published figure, including this one.
Still clean, still certified
The things that made Gnarly Hydrate easy to recommend in 2021 remain true today. It’s vegan, gluten-free, GMO-free and caffeine-free, with no artificial flavors or colors. My current bag confirms gluten-free status directly on the label.
Gnarly continues to put its products through NSF Certified for Sport testing, which means the formula is screened for more than 270 substances banned by professional sports leagues and anti-doping organizations, on top of the baseline NSF Content Certified toxicology and label-accuracy testing. That matters for competitive athletes who can’t risk a contaminated supplement, and it’s a reasonable trust signal for anyone else who just wants to know what they’re putting in their body matches what’s on the label.
Gnarly has also leaned further into sustainability since 2021.
The Cherry Limeade bag I tested is made from recycled materials, and the company has eliminated the plastic scoop across its Hydrate line entirely, a change it estimates keeps roughly 28,000 pounds of plastic out of circulation annually.
How to use it now
Mixing instructions have shifted slightly along with the no-scoop packaging. My current bag calls for 2 teaspoons per 12 to 16 ounces of room-temperature or cold water. Gnarly’s general guidance for hot weather or high-output efforts is to increase to a heavier serving and drink more frequently, scaling with your sweat rate and the conditions rather than sticking to one fixed amount all day.
As always with any new formula, start with one serving to confirm it agrees with you before relying on it during a race or a long day out.
Bottom line: Gnarly Hydrate review
Gnarly Hydrate isn’t the same product it was in 2021, but it didn’t need to be replaced, either. The magnesium dose is lower, the B12 boost that plant-based athletes liked is gone, and the packaging has gotten leaner and greener.
What hasn’t changed is the thing that mattered most in my original review: a low-sugar, clean-label electrolyte mix that does its job during long runs, rides and hot-weather efforts without wrecking your stomach. With a wider flavor lineup and a cause-driven limited edition in the mix, it’s still an easy recommendation for anyone training or racing through the heat of summer.
Frequently Asked Questions: Gnarly Hydrate
Question: Has Gnarly Hydrate’s formula actually changed?
Answer: Yes. Comparing the current label to my 2021 review, magnesium content is lower and vitamin B12 has been removed and replaced with a trace mineral complex. Sodium and sugar content have stayed consistent.
Question: Is Gnarly Hydrate still vegan and gluten-free?
Answer: Yes. It remains vegan, gluten-free, GMO-free and caffeine-free, with no artificial flavors or colors, confirmed on current packaging.
Question: How much Gnarly Hydrate should I drink during a hot, humid run or ride?
Answer: It depends on your sweat rate, but a reasonable starting point is one serving (2 teaspoons per 12 to 16 ounces of water) per hour of hard effort, increasing in extreme heat or if you know you’re a heavy sweater. Doing a simple pre- and post-workout weigh-in is the most reliable way to estimate your personal sweat rate and fine-tune from there.
Question: Is this only for runners, or does it work for cycling and other outdoor activities too?
Answer: It’s built for any sustained outdoor effort, not just running. Long rides, hikes, climbs and ski tours all create the same core problem, electrolyte loss through sweat, so the same logic applies across activities.
Question: What makes Cherry Limeade different from a typical flavor release?
Answer: Beyond the flavor itself, it’s a limited edition tied to a cause: a portion of proceeds from each bag supports the No Man’s Land Film Festival, which highlights women’s and genderqueer stories in adventure and the outdoors.
Question: Why isn’t there a scoop in the bag anymore?
Answer: Gnarly removed plastic scoops from its packaging as a sustainability measure. The current serving size is 2 teaspoons, or about 1/3 cup (50 grams) for a full-bag batch, so a standard kitchen spoon or measuring cup works fine.
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