Electrolytes are the minerals (such as sodium, potassium, magnesium, calcium, phosphorus, chloride, bicarbonate, etc.) that conduct electric charge when dissolved in water. Electrolytes are necessary for various functions in the body like nerve signaling, muscle contraction, hydration, and pH balance. (1).
It is very crucial to maintain appropriate electrolytes levels because our body loses electrolytes and other fluids through sweating and other waste materials. Also, there are certain situations or activities like excessive vomiting or bouts of diarrhea, or heavy exercise that can deplete our electrolytes. You need to replenish them by consuming a diet that contains a good amount of minerals. In this article, we are going to list 7 healthy electrolytes drinks that will help you to replenish electrolytes in your body. Let’s check them out!
1. Coconut water
In recent years, coconut water has increasingly become popular in the market. It is the clear fluid that you get from the inside of the green coconut. It is one of the most common electrolyte drinks that is bottled and sold all over the world.
Coconut water comes with a naturally low sugar content while containing various electrolytes. Coconut water contains magnesium, calcium, potassium, and sodium. This is also a healthier option over juices, traditional sports drinks, and sodas. 100g of coconut water contains 105 mg (4% of daily value) of sodium and 250 mg (7% of daily value) of Potassium. (2)
Cow milk is underappreciated among all the electrolyte drinks. 100g of milk contains 38 mg (1% of daily value) of Sodium and 150 mg (4% of daily value) of Potassium (3). Milk has a lot more usefulness than used in coffee or breakfast cereals. Furthermore, cow milk is rich in electrolytes such as potassium, sodium, and calcium. The electrolyte drink also comes with a healthy mix of protein and carbohydrates.
Protein and carbs are two essential macronutrients. They are helpful for the repair of muscle tissue and refueling after working out. Due to the lower costs, milk is usually chosen as a better beverage for post-workout. Cow milk is indeed among the best healthy drinks.
3. Watermelon Juice
A single cup of watermelon juice will deliver nearly 19mg (1% of daily value) and 106mg (3% of daily value) 6% of sodium and potassium respectively. The watermelon water also contains negligible amounts of other valuable electrolytes such as phosphorus and calcium. The juice from watermelon comes with L-Citrulline. When taken in additional amounts, L-Citrulline might improve athletic performance and boost oxygen flow in the body.
Smoothies are one of the best options when we talk about homemade electrolyte drinks. Smoothies involve the mixing of various foods to form one drinkable solution. Whole foods like dairy products, legumes, seeds, nuts, nuts, vegetables, and fruits can be blended to form a nutritious and delicious smoothie drink. A typical collection of ingredients for a smoothie drink includes 1.5 tablespoons of fresh chia seeds, half a cup of water, two ripe fresh bananas, one kale leaf, and one orange.
If you feel famished and are looking to supplement the electrolytes, you lost during a workout, the smoothie is the way to go. The drink can be digested quickly and is more delicious than most of the foods mentioned above.
If you need an excellent electrolyte drink for recovery after a workout session, then the smoothie is your best bet. They help replace depleted electrolytes. If you include some food rich in protein, you get added benefits. The smoothie then supports the repair and growth of the tissues of the muscles.
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5. Electrolyte Water
Electrolyte-infused water is one of the best and low-calorie methods of hydrating yourself and replenishing electrolyte levels in your body. It is a water-based drink that contains potassium (1.5% of total amount), magnesium (1.4%), calcium (1%), and sodium (1%). In some commercial setups, electrolyte-infused water is called alkaline water or mineral water.
6. Electrolyte Powder Solution
Electrolyte powders enable you to make an inexpensive and convenient electrolyte drink. Just mix the powder with water and stir or shake it to mix it and your drink is ready. 1 scoop (6.8g) of electrolyte powder gives 75mg of calcium, 1g of potassium, 120 mg of magnesium, 10mg of sodium.
Electrolyte powder is safe and usually recommended. It generally consists of calcium, magnesium, potassium, and sodium with added flavors. Furthermore, it is usually low in calorie and sugar content and is sold commercially in various unique and fruity flavors.
7. Sports drinks
Sports drinks can be the best electrolyte drinks for fitness freaks and sportspersons. Powerade and Gatorade are examples of sports drinks that are commercially sold. 100ml of sports drink contains 13mg of potassium and 48mg of sodium. Their makers have carefully formulated them to help athletes replenish the depleted electrolytes.
These drinks are helpful for people who need a mixture of easily digestible carbs, electrolytes, and fluids. Also, helpful in maintaining energy and hydration throughout physical activity.
While most of the sports drinks come with excess added sugar, sports drinks containing the right amount of sugar and electrolytes are among the healthiest ones. Some sports drinks that come with unwanted ingredients like Caffeine, Guarana, and Ginseng should be avoided.
Apart from commercial ones, you can also make your own sports drink. Just mix pure fruit juice, some salt, and coconut water. It will be without any added sugar and those unnecessary ingredients.
The healthiest electrolyte drinks are those that contain the right amount of electrolytes with an optimum amount of sugar as glucose in there helps the body to absorb electrolytes better but make sure It’s made up of sucrose (fruit-based sugar) or you can opt for the no-sugar variant.
Athletes and active people need these drinks for on-the-go sports performances. This guide has all you need to know for optimal sports performance.
When should I drink electrolytes?
The possible situations where you must reach out to electrolytes and electrolyte drinks are-
- When you sweat profusely during and after heavy workout sessions
- When you are experiencing fever
- When you are extremely dehydrated
- When you suffer from vomiting or diarrhea
That being said, you must also keep into consideration the optimum amounts of electrolytes you are consuming. Overconsumption may again lead to many health problems.
Can I drink electrolyte water every day?
Technically, yes, you can consume electrolyte drinks every day but there is an optimum and standard amount, failing to maintain which you can experience health consequences. The amount of electrolyte drinks to consume every day depends on upona lot of factors like age, thirst pattern, exercising routine, environment, other health conditions, etc. It is advised to consume natural and healthy electrolyte drinks more than artificial or bottled ones in order to prevent further health complexities.
Are electrolyte drinks good for you?
Yes, electrolyte drinks are definitely very good for you. They are an excellent source of hydration and contain many health benefits like strengthening immunity, promoting good sleep, maintaining heart health, regulating blood pressure, reducing stress, improving digestion, curing headaches, etc. Including electrolyte drinks in your everyday diet can work wonders for your overall health.
What’s the healthiest electrolyte drink?
Electrolyte drinks are one of the best sources of hydration and aid in maintaining the right fluid-electrolyte balance of the body. Some of the natural and healthiest electrolyte drinks options to include in your diet are coconut water, milk, soups, smoothies, etc. Apart from providing hydration, electrolyte drinks also help to regulate blood pressure, maintain heart health, proper functioning of the nervous system, and much more.
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