GHOST Hydration

GHOST Hydration just turned GHOST's powdered electrolyte supplement into something you can grab out of a cooler. Announced on January 29, 2024, GHOST Hydration RTD is the brand's first ready-to-drink hydration beverage. It's zero sugar, zero caffeine, and non-carbonated, positioned as an all-day sipper rather than a pre-workout in a bottle.

GHOST built its case in this category first with the powdered GHOST Hydration supplement, which leaned on a heavy 1,500mg taurine dose and a 375mg potassium hit. The RTD version keeps the high-potassium, low-sodium philosophy but reworks the formula for a liquid, food-classified product, and that distinction matters more than it sounds. GHOST is selling this as a food, not a supplement, which means it needs a Nutrition Facts panel instead of a Supplement Facts panel, and it changes what can legally go in the can.

GHOST Hydration RTD Nutrition Facts

Each 16.9 fl oz (500mL) bottle discloses:

• Total Electrolytes: 996mg
• Potassium: 700mg (15% DV)
• Magnesium: 126mg (30% DV)
• Chloride: 70mg (4% DV)
• Calcium: 60mg (4% DV)
• Sodium: 40mg (2% DV)
• Vitamin C: 90mg (100% DV)
• Vitamin B6: 1.7mg (100% DV)
• Vitamin B12: 2.4mcg (100% DV)
• Total Sugars: 0g

Calorie and carbohydrate counts land in the low teens and shift by a gram or two depending on flavor, since the fruit and vegetable juice used for natural color varies slightly across the lineup. GHOST's Orange Squeeze bottle, for example, comes in around 15 calories and 4g of carbohydrate. None of it is sugar.

GHOST Hydration RTD Ingredients

Each bottle discloses the following actives on GHOST's Full Disclosure Label:

• Potassium - 700mg

  Potassium shows up here as potassium citrate, and at 700mg per bottle, it's genuinely the headline of this formula. That's 15% of the daily value in a single bottle, paired with just 40mg of sodium, a roughly 17.5-to-1 ratio that runs opposite to how most sports drinks, and most American diets, are built. Potassium is what researchers call a shortfall nutrient. Most adults fall well short of the 4,700mg Adequate Intake, partly because hitting high-potassium, low-sodium targets simultaneously is nearly impossible within typical Western eating patterns.^[1] The payoff for correcting that imbalance runs through vascular biology: potassium stimulates the sodium pump in vascular smooth muscle and opens inward-rectifying channels that help vessels relax, contributing to lower blood pressure over time.^[2] Population data backs this up too. Dietary sodium-to-potassium ratio has tracked with blood pressure more tightly than either mineral alone across large observational cohorts,^[3] and a review of supplementation trials found meaningful blood pressure reductions, especially in people who were already hypertensive.^[4]

• Magnesium - 126mg

  Magnesium arrives as trimagnesium citrate, and GHOST leans into it harder than almost anything else in the hydration aisle. At 126mg, or 30% of the daily value, it's the standout mineral in this bottle, which matters given how many people don't come close to meeting magnesium needs through diet alone. An umbrella review of randomized trials found magnesium supplementation modestly lowers both systolic and diastolic blood pressure, with the strongest effects showing up at doses of 400mg or more per day sustained for 12 weeks or longer.^[5] Magnesium also plays into recovery. A systematic review of trials in physically active people found that magnesium in the 350-500mg per day range reduced muscle soreness and supported perceived recovery after training,^[6] and separate research links adequate magnesium status to lower circulating C-reactive protein, a marker of systemic inflammation.^[7] One bottle won't cover a full day's needs on its own, but it's a meaningfully higher dose than most electrolyte drinks bother to include.

• Aquamin Soluble (Calcium) - 500mg

  

  Aquamin Soluble is a seaweed-derived calcium citrate malate that supplies 60mg of calcium along with a spread of trace minerals pulled from mineralized red algae. It's a different extraction than the Aquamin GHOST uses in its powdered products, adapted here for stability in a liquid format. Calcium's role in a hydration formula is easy to overlook next to sodium and potassium, but it matters for a specific reason: intense exercise and sweat losses can trigger a spike in parathyroid hormone that pulls calcium from bone if intake doesn't keep pace.^[8] Pre-exercise calcium supplementation in competitive cyclists has been shown to blunt that hormone spike compared to placebo,^[9] and supplementation studies in postmenopausal women link adequate calcium intake, generally at or above 1,200mg per day when accounting for diet, to meaningfully lower fracture risk over time.^[10] At 60mg per bottle, GHOST Hydration isn't trying to be anyone's primary calcium source. It's a supporting player in the broader electrolyte panel.

• Senactiv - 50mg

  Senactiv is the ingredient GHOST has used across its supplement lineup since its ActiGin days, and its inclusion here at 50mg signals GHOST wanted this RTD to do more than just replace electrolytes. It's a combined extract of Panax notoginseng root and Rosa roxburghii fruit, standardized primarily around the ginsenoside Rg1. In human trials using 5mg doses of Rg1 around exercise, researchers observed markers consistent with faster clearance of senescent, non-functional muscle cells and quicker restoration of muscle satellite cells following intense cycling.^[11,12] One crossover trial in untrained men found Rg1 supplementation extended time to exhaustion at 80% VO2max by roughly 20% and increased citrate synthase activity, a marker of mitochondrial function, in the hours after exercise.^[13] Separate research frames this within a broader idea that exercise itself triggers a kind of cellular quality control in muscle, clearing out underperforming cells to make room for fitter ones.^[14] It's a research-backed inclusion, though most of the human data comes from young, trained exercisers rather than the general hydration-drink crowd.

• No Taurine, and a Regulatory Reason Why

  GHOST's powdered Hydration formula built its stack around a 1,500mg dose of taurine, but the RTD leaves it out entirely. That's not a formula downgrade, it's regulatory. Taurine isn't broadly recognized as safe for use in conventional food and beverage products at meaningful doses, and GHOST needed this bottle to sit on grocery shelves as a food product with a Nutrition Facts panel rather than a Supplement Facts panel. Rather than include a token, sub-clinical amount just to say it's on the label, GHOST left it off completely.

• Vitamins and Minerals

  • Vitamin C (as ascorbic acid) - 90mg (100% DV)

    Vitamin C covers a full day's value in one bottle. Beyond its familiar antioxidant role, ascorbic acid also appears to support nitric oxide production in endothelial cells, which feeds into healthy blood vessel function.^[15] An umbrella review of blood pressure trials found modest reductions in systolic blood pressure with vitamin C supplementation, though evidence quality was rated low and effects were most consistent in people who were already hypertensive.^[16]

  • Vitamin B6 (as pyridoxine HCl) - 1.7mg (100% DV)

    Vitamin B6, delivered here as pyridoxine hydrochloride, hits 100% of the daily value. As pyridoxal-5'-phosphate inside the body, B6 acts as a cofactor for more than 140 enzymatic reactions, including amino acid metabolism and the synthesis of neurotransmitters like GABA and dopamine.^[17] Research also links low B6 status to increased risk of sarcopenia and frailty in older adults, one reason it shows up in daily-use formulas like this one.^[18]

  • Vitamin B12 (as cyanocobalamin) - 2.4mcg (100% DV)

    Vitamin B12 rounds out the vitamin panel at 2.4mcg, delivered as cyanocobalamin, the most stable and widely used form in food and beverage products. B12 is essential for red blood cell formation and functions as a cofactor in the methionine cycle.^[19] Research comparing forms has found cyanocobalamin performs comparably to methylcobalamin for raising active B12 status, with dosing frequency mattering more than the specific form used.^[20]

• Other Ingredients

  

  • Filtered Water - the base of the beverage.
  • Citric Acid - adds tartness and helps balance pH.
  • Fruit and Vegetable Juice (for Color) - a natural colorant used in place of artificial dyes.
  • Natural and Artificial Flavor - builds each flavor's taste profile.
  • Xanthan Gum - a thickener that helps maintain consistent mouthfeel.
  • Himalayan Pink Sea Salt - contributes a small share of the label's sodium and chloride.
  • Sucralose - a zero-calorie sweetener.
  • Acesulfame Potassium - a zero-calorie sweetener typically paired with sucralose to round out the sweetness profile.

Flavors Available

The lineup includes familiar fruit-forward options such as Orange Squeeze, Lemon Lime, and Kiwi Strawberry.

• 'Merica Pop (12 Bottles: $24.00)
• Kiwi Strawberry (12 Bottles: $29.99)
• Orange Squeeze (12 Bottles: $29.99)
• Strawbango (12 Bottles: $29.99)
• Welch's Grape (12 Bottles: $29.99)

Who It's For

• All-day sippers who skip stimulants: If you want electrolytes without a caffeine hit, this is built for sipping anytime, not just around a workout.
• Potassium-conscious drinkers: The 700mg potassium dose is well above what most sports drinks offer, making this a fit for anyone actively trying to correct a sodium-heavy diet.

A Full-Disclosure Bottle That Backs Up the Label

GHOST didn't just slap a hydration label on a caffeine-free seltzer. The 700mg potassium, 126mg magnesium, and full-disclosure transparency make this one of the more differentiated formulas in the RTD hydration space, especially next to the sodium-heavy competitors it's clearly aimed at. If you want a caffeine-free, zero-sugar hydration drink and don't mind paying for the Senactiv inclusion, this earns a spot in the fridge.

References

1. Maillot, Matthieu, et al. "Food pattern modeling shows that the 2010 Dietary Guidelines for sodium and potassium cannot be met simultaneously." Nutrition research (New York, N.Y.), 2013. https://doi.org/10.1016/j.nutres.2013.01.004
2. Haddy, Francis J, et al. "Role of potassium in regulating blood flow and blood pressure." American journal of physiology. Regulatory, integrative and comparative physiology, 2006. https://doi.org/10.1152/ajpregu.00491.2005
3. Khaw, K T, et al. "The association between blood pressure, age, and dietary sodium and potassium: a population study." Circulation, 1988. https://doi.org/10.1161/01.CIR.77.1.53
4. He, Feng J, et al. "Beneficial effects of potassium on human health." Physiologia plantarum, 2008. https://doi.org/10.1111/j.1399-3054.2007.01033.x
5. Alharran, Abdullah M, et al. "Impact Of Magnesium Supplementation On Blood Pressure An Umbrella Meta Analysis Of Randomized Controlled Trials." Current therapeutic research, clinical and experimental, 2024. https://doi.org/10.1016/j.curtheres.2024.100755
6. Tarsitano, Maria Grazia, et al. "Effects Of Magnesium Supplementation On Muscle Soreness In Different Type Of Physical Activities A Systematic Review." Journal of translational medicine, 2024. https://doi.org/10.1186/s12967-024-05434-x
7. Veronese, Nicola, et al. "Effect Of Magnesium Supplementation On Inflammatory Parameters A Meta Analysis Of Randomized Controlled Trials." Nutrients, 2022. https://doi.org/10.3390/nu14030679
8. Henderson, S.A. et al. "Calcium Homeostasis And Exercise." International Orthopaedics, 1989. https://doi.org/10.1007/bf00266727
9. Barry, Daniel W, et al. "Acute Calcium Ingestion Attenuates Exercise Induced Disruption Of Calcium Homeostasis." Medicine and science in sports and exercise, 2011. https://doi.org/10.1249/MSS.0b013e3181f79fa8
10. Clarke, B.L. "Use Of Calcium Or Calcium In Combination With Vitamin D Supplementation To Prevent Fractures And Bone Loss In People Aged 50 Years And Older A Meta Analysis." Yearbook of Endocrinology, 2008. https://doi.org/10.1016/s0084-3741(08)79096-6
11. Wu, Jinfu, et al. "Ginsenoside Rg1 supplementation clears senescence-associated β-galactosidase in exercising human skeletal muscle." Journal of ginseng research, 2019. https://doi.org/10.1016/j.jgr.2018.06.002
12. Wu, Jinfu, et al. "Satellite Cells Depletion In Exercising Human Skeletal Muscle Is Restored By Ginseng Component Rg1 Supplementation." Journal of Functional Foods, 2019. https://doi.org/10.1016/j.j
13. Hou, Chien-Wen, et al. "Improved Inflammatory Balance Of Human Skeletal Muscle During Exercise After Supplementations Of The Ginseng Based Steroid Rg1." PloS one, 2015. https://doi.org/10.1371/journal.pone.0116387
14. Kuo, Chia-Hua. "Exercise Against Aging Darwinian Natural Selection Among Fit And Unfit Cells Inside Human Body." Journal of Science in Sport and Exercise, 2019. https://doi.org/10.1007/s42978-019-0002-y
15. Heller, Regine, et al. "L Ascorbic Acid Potentiates Nitric Oxide Synthesis In Endothelial Cells." Journal of Biological Chemistry, 1999. https://doi.org/10.1074/jbc.274.12.8254
16. Kosari, Ali, et al. "The effect of vitamin C supplementation on blood pressure in adults: an umbrella review of meta-analyses of randomized clinical trials." Food & function, 2026. https://doi.org/10.1039/d5fo03679h
17. di, Salvo Martino Luigi, et al. "Di Salvo2010 Vitamin B6 Salvage Enzymes Mechanism Structure And Regulation." Biochimica et Biophysica Acta (BBA) - Proteins and Proteomics, 2011. https://doi.org/10.1016/j.bbapap.2010.12.006
18. Kato, Norihisa, et al. "Relationship of Low Vitamin B6 Status with Sarcopenia, Frailty, and Mortality: A Narrative Review." Nutrients, 2024. https://doi.org/10.3390/nu16010177
19. Lyon, Peter, et al. "B Vitamins And One Carbon Metabolism Implications In Human Health And Disease." Nutrients, 2020. https://doi.org/10.3390/nu12092867
20. Zugravu, Corina-Aurelia, et al. "Efficacy Of Supplementation With Methylcobalamin And Cyancobalamin In Maintaining The Level Of Serum Holotranscobalamin In A Group Of Plant Based Diet Vegan Adults." Experimental and Therapeutic Medicine, 2021. https://doi.org/10.3892/etm.2021.10425