Coconut water, milk, fruit juices, and smoothies are high in electrolytes. Drinks with electrolytes may help you rehydrate after intense exercise, vomiting, or diarrhea. You can also make your own drink at home.
Electrolytes are minerals that conduct an electrical charge when mixed with water. They help regulate a variety of your body’s most essential functions, including nerve signaling, pH balance, muscle contraction, and hydration.
The primary electrolytes your body uses to carry out these vital functions
- sodium
- potassium
- magnesium
- calcium
- phosphorus
- chloride
- bicarbonate
Daily electrolyte and fluid losses occur naturally
Here are 8 electrolyte-rich beverages you may want to add to your health and wellness toolkit.
Coconut water, or coconut juice, is the clear liquid found inside a coconut. It is naturally low in sugar and
At
Cow’s milk provides a rich source of electrolytes, including calcium, sodium, and potassium, as well as carbohydrates and protein. These two macronutrients can
Some research also suggests that milk may support exercise performance and recovery better than other commercial sports drinks; however, it is essential to note that the research findings are mixed.
Consider unflavored milk to limit the amount of added sugars in your diet.
It’s worth noting that regular cow’s milk may not be the right choice for everyone. If you’re lactose intolerant, consider choosing a lactose-free version. If you adhere to a vegan diet or have a milk protein allergy, avoid cow’s milk completely.
While plant-based alternatives likely won’t offer the same benefits as cow’s milk, some research has found that soy milk may provide an electrolyte profile similar to that of cow’s milk.
One cup (227 mL) of 100% watermelon juice provides nearly
Watermelon juice also contains L-citrulline. When used at supplemental doses, this amino acid may enhance oxygen transport, athletic performance, and muscle recovery. However, some studies have found no effect.
Other types of 100% fruit juices can be a good source of electrolytes, too. For example,
Plus, 100% fruit juice doubles as a great source of vitamins and antioxidants.
One of the main drawbacks of using fruit juice as an electrolyte replacement drink is that it’s typically low in sodium. If you’re sweating for a prolonged period and attempt to rehydrate with a beverage that doesn’t contain sodium, you risk developing hyponatremia (low sodium blood levels).
To mitigate this risk, consider adding a pinch of salt to a 100% fruit juice or making your own drink using a combination of fruit juices, salt, and water.
Some of the best sources of electrolytes come from whole foods like fruits, vegetables, nuts, seeds, legumes, and dairy products — all of which can be blended to make a smoothie.
If you’re getting over a stomach bug and want to replace lost electrolytes, a smoothie may be easier to digest and more appetizing than many whole foods on their own.
Smoothies are also a great post-workout recovery drink because they can help replace lost electrolytes and support muscle tissue growth and repair if you include protein-rich additions like whey protein powder.
However, a smoothie may not be the best option if you want to consume an electrolyte drink during heavy or prolonged exercise. It has the potential to leave you feeling too full to complete your workout comfortably. Thus, it’s probably best reserved for at least 1 hour before or immediately following your exercise routine.
Electrolyte-infused water can be a great, low calorie way to replenish electrolytes and keep you well hydrated.
In the United States, 2 liters of most standard tap water provides the following percentages of your daily needs for certain minerals:
- Calcium: 6%
- Magnesium: 5%
- Sodium: 3%
Still, not all electrolyte waters are created equal. Some commercial electrolyte-enhanced bottled waters can be very costly and don’t contain significantly more electrolytes, and in some cases, even less, compared to tap water.
That said, some drinks are specifically designed to aid hydration and mineral replacement, containing higher quantities of electrolytes. These are more likely to be worth your money, depending on why you’re drinking an electrolyte beverage in the first place.
Keep in mind that these kinds of waters are also likely to be packed with sugar, as many of them are designed to replenish carb stores during prolonged exercise. If you’re not in the market for those extra sugar calories, opt for drinks with little or no added sugar.
You may also try adding freshly cut or muddled fruit and herbs to your water bottle to create your own flavored, electrolyte-infused water.
Electrolyte tablets are a convenient, inexpensive, and portable way to make your own electrolyte drink. You can easily mix the tablets by dropping one in some water and shaking or stirring it.
Most electrolyte tablets contain sodium, potassium, magnesium, and calcium, but the exact quantities may vary depending on the brand.
They also tend to be low calorie, have little to no added sugar, and come in a variety of unique, fruity flavors.
Certain brands of electrolyte tablets may also contain caffeine or supplemental doses of vitamins, so be sure to check the label if you want to avoid any of those extra ingredients.
Commercially sold sports drinks, such as Gatorade and Powerade, can be beneficial for endurance athletes who require a combination of easily digestible carbohydrates, fluid, and electrolytes to maintain hydration and energy during an athletic event or training session.
Yet commercial sports drinks also have some drawbacks. For instance, they tend to contain many artificial colors, flavors, and added sugars.
In fact, a 12-ounce (355-mL) serving of
Plus, sugar-free versions may not be a much better alternative.
Though they don’t contain added sugar and have fewer calories, they usually contain sugar alcohols or artificial sweeteners instead. These sweeteners
- diarrhea
- gas
- bloating
It’s designed as a rehydration supplement for people experiencing fluid losses due to diarrhea or vomiting. It contains sodium, chloride, and potassium.
It’s important to note that one serving (1 liter) contains 25 g of added sugars, which is more than half of the daily recommended value.
Sports drinks and other types of electrolyte beverages are frequently marketed to the general public; however, most moderately active individuals can stay hydrated and obtain adequate amounts of electrolytes by consuming a balanced, nutrient-dense diet and drinking plenty of water.
The Academy of Nutrition and Dietetics recommends consuming the following amount of water daily:
- Males: 3.7 L (15.5 cups)
- Females: 2.7 L (11.5 cups)
That said, you may require electrolyte beverages if you’re dehydrated or at a greater risk of becoming dehydrated, such as:
- during continuous, vigorous physical activity
- spending extended periods in a very hot environment
- experiencing diarrhea or vomiting
You may need an electrolyte drink if you experience any symptoms of mild to moderate dehydration, including:
- dry mouth and tongue
- thirst
- lethargy
- sunken eyes
- urinating less than usual
- dizziness
- dark urine
If these symptoms worsen, speak with a healthcare professional. They can help develop a treatment plan for you.
Electrolytes are minerals that help your body perform various vital functions, such as hydration, muscle contractions, pH balance, and nerve signaling.
For most people, a balanced diet and adequate water intake are enough to maintain electrolyte levels. However, some instances may warrant the use of electrolyte drinks, particularly if you’re experiencing rapid fluid losses due to sweating or illness.
Drinking plenty of water and watching for early signs of dehydration can help you determine whether adding an electrolyte beverage to your routine is right for you.