Looking to restock on electrolytes after an intense workout or being out in the heat?
Here we break down which drinks are high in electrolytes and when you might need them.
And for good reasonelectrolytes play many important roles in the body.
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Here, we explore the science and different options for drinks.
What Are Electrolytes?
Sodium, calcium, potassium, chloride, phosphate and magnesium are all electrolytes.
Electrolytes do a lot of important things in your body.
Electrolytes also help muscles, nerves and organs work properly.
Do You Need Electrolyte Drinks?
Most Americans consume more than the recommended amount of sodium2,300 mg or one teaspoon of salt per day.
Eating a variety of fruits and vegetables helps you get enough potassium, magnesium and calcium.
However, if you lose more fluid than you take in and get dehydrated, you lose electrolytes.
Symptoms of dehydration include dark-colored urine, extreme thirst, fatigue, dizziness, confusion and infrequent urination.
There are times when you may become dehydrated and electrolyte drinks can help you rehydrate and replenish your electrolytes.
Some examples include:
What Is in Electrolyte Drinks?
Electrolyte beverages contain water, electrolytesusually sodium and potassiumand sugar.
The main purpose of an electrolyte drink is to help you rehydrate, so electrolyte beverages are mostly water.
Varying amounts of sugar and electrolytes are added, depending on the purpose of the beverage.
Sugar
Sugary sports drinks like Gatorade probably come to mind when you think about electrolyte drinks.
But do you need sugar in an electrolyte drink?
Sugar helps increase water absorption, which speeds up how quickly you rehydrate.
known as “hitting the wall”).
Sodium and Other Minerals
Sodium, potassium and chloride are the most commonly added electrolytes.
All of these are lost through sweat.
But it may do more than that.
What Are the Best Electrolyte Drinks?
Mineral Water
Mineral watercomes from underground reservoirs and springs and is bottled at the source.
It naturally contains more electrolytes than tap water but no sugar.
It’s not your best option for electrolytes.
And it’s also low in sugararound 6 grams in an 8-oz serving, per theUSDA.
These study authors also point out that coconut water has antioxidants, which traditional sports drinks typically lack.
The antioxidants might be able to help with minimizing stress at the cellular level from intense exercise.
Make Your Own
Create your own balanced electrolyte drink to customize the beverage to your taste.
Add lemon or lime juice, ginger, salt andagave syrup.
Making these drinks with anelectrolyte powderis another easy and quick way to stay hydrated.
They have tablets targeted for sports, immunity, endurance and more.
The sport tablets, for example, also contain caffeine.
Nuun tablets are sweetened with stevia leaf extract.
Pedialyte
Pedialyte has a variety of products that are effective for kids and adults alike.
It also has zinc.
It does have artificial sweeteners though, which is what keeps the overall sugar content down.
