6 Best Electrolyte Drinks to Rejuvenate You
Hiral Patel
August 11, 2023
General
Whether it is summer or winter, your body needs electrolytes. You lose precious minerals through the water that your body excretes when you cry, sweat, and urinate. These minerals are known as electrolytes that are essential to keep the body running.
Electrolytes can be consumed in the form of drinks with the purpose of replenishing your body.
What are Electrolytes?
Electrolytes are essential minerals, such as sodium, potassium, calcium, magnesium, chloride, and bicarbonate, that carry an electric charge and play a vital role in maintaining various bodily functions. They are crucial for transmitting nerve signals, balancing body fluids, supporting muscle contractions, and regulating pH levels.
Electrolytes are lost through activities like sweating, crying, and urination, and replenishing them through electrolyte-rich foods or drinks is necessary to ensure proper bodily function and overall well-being.
Maintaining Electrolyte Balance
To maintain electrolyte balance, it’s essential to consume a balanced diet rich in electrolyte-containing foods such as fruits, vegetables, nuts, and seeds. Stay hydrated by drinking plenty of water, especially during physical activities or hot weather. Limit the intake of sugary and caffeinated beverages, as they may lead to dehydration.
Consider incorporating electrolyte drinks or supplements when necessary, especially during intense exercise or if you experience dehydration. Monitor your sodium intake and aim for moderation, as excessive sodium can disrupt electrolyte balance. Lastly, consult a healthcare professional if you have any underlying health conditions or concerns about electrolyte levels.
What Quantities of Electrolyte Do You Need?
The required intake of electrolytes changes with age. However, there is a general pattern found among all. The maximum daily values for consumption are akin to the following:
- Potassium: 2500-3500mg
- Calcium: 1000mg
- Magnesium: 300-450mg
- Phosphorous: 500-700mg
- Sodium: 2300mg
- Chloride: 2400mg
Electrolyte Imbalance
Electrolyte concentrations in your blood and other physiological fluids should remain within a relatively narrow range. However, when electrolyte levels become too high or excessively low, a balance needs to be achieved.
Daily electrolyte and fluid loss are unavoidable because of sweat and other waste products. As a result, it is essential to restore them regularly with a mineral-rich diet.
Potential causes of an electrolyte imbalance include:
- Intensive Workout
- Diarrhoea and Vomiting
- Dehydration and Fluid Loss
- Kidney Disorder
- Diabetes Type 1
- Severe Burns
- Diuretic Medicine
While mild imbalances mostly do not affect the body, severe imbalances might result in various symptoms. A person’s symptoms will vary depending on the electrolyte and the consumed quantity.
Signs of a severe electrolyte imbalance include:
- Abnormal Blood Pressure
- Irregular Respiration
- Disorientation
- Tiredness
- Nausea
- Rapid Heartbeat
- Weakness
- Irregular Urination
- Thirst
- Fainting & Seizures
Why Electrolyte Drinks?
Electrolyte drinks should be taken because they play a critical role in maintaining proper hydration and supporting overall bodily functions. These drinks contain essential minerals, such as sodium, potassium, and magnesium, which are lost through activities like sweating and urination. Replenishing these electrolytes is vital to prevent dehydration, muscle cramps, and fatigue, especially during intense physical activities or hot weather.
Electrolyte drinks are quickly absorbed, making them an efficient way to restore electrolyte balance and optimize performance. By consuming these beverages, you can ensure your body has the necessary nutrients to function optimally and stay hydrated, promoting better well-being and endurance.
6 Best Electrolyte Drinks
1. Lemon-Lime Electrolyte Drink
A homemade lemon lime electrolyte drink can be healthy, as it provides essential electrolytes like potassium and sodium, helping to replenish lost fluids during exercise or dehydration.
In a 100 ml serving, these drinks contain:
- Calcium: 5 mg (approx.)
- Potassium: 150 mg
- Magnesium: 7 mg
- Vitamin C: 5 mg
A homemade lemon lime electrolyte drink can be a healthier alternative to commercial sports drinks, as it allows you to control the ingredients and sugar content. By combining fresh lemon and lime juice with water, a pinch of salt, and dates, you can create a refreshing and hydrating beverage that replenishes electrolytes lost during physical activity or dehydration.
Dates are a natural sweetener and are rich in essential minerals like potassium, magnesium, and calcium, making them a good source of electrolytes. When blended into the drink, dates can provide a pleasant sweetness and contribute to the overall hydration and energy-replenishing benefits of the beverage.
Remember to tailor the recipe to your specific dietary requirements and preferences.
2. Milk
Cow’s milk is a bit of an underappreciated superstar when it comes to electrolyte drinks. But, contrary to common assumptions, milk is helpful for various purposes other than morning cereal and coffee.
A glass of milk gives you:
- Calcium: 350mg
- Magnesium: 30mg
- Phosphorus: 250mg
- Potassium: 370mg
- Sodium: 100mg
Apart from being a good source of electrolytes such as calcium, sodium, and potassium, milk has a healthy balance of carbohydrates and protein. These two macronutrients may aid in post-workout refuelling and muscle tissue regeneration.
According to a study, these features may make milk a more effective post-workout beverage than several commercial sports beverages and at a fraction of the cost.
3. Fruit Juices
Fruit juices can contain some natural electrolytes, but their electrolyte content varies depending on the fruit and its concentration in the juice. Electrolytes are minerals like sodium, potassium, calcium, and magnesium that carry an electric charge and help maintain essential bodily functions.
1 cup (250 ml) of watermelon juice can give you:
- Calcium: 17mg
- Magnesium: 24mg
- Phosphorus: 27mg
- Potassium: 270mg
- Sodium: 3mg
Fruits like oranges, bananas, coconut, and watermelon are known for their higher potassium content, making their juices relatively good sources of this electrolyte. Some fruit juices also contain small amounts of sodium and magnesium.
4. Coconut Water
Coconut water is considered a natural electrolyte drink. It is a clear liquid found inside young green coconuts and is known for its high electrolyte content. Coconut water contains essential electrolytes such as potassium, sodium, magnesium, and calcium, making it an effective option for rehydration after physical activity or in situations of dehydration.
One glass of coconut water will give you:
- Calcium: 58mg
- Magnesium: 60mg
- Phosphorus: 48mg
- Potassium: 600mg
- Sodium: 252mg
Coconut water has gained popularity as a healthier alternative to commercial sports drinks due to its natural electrolyte profile and lower sugar content. It provides a refreshing way to replenish lost fluids and essential minerals without the additives and artificial ingredients found in many traditional sports beverages.
5. Smoothies
Smoothies can be electrolyte-rich depending on their ingredients. Adding fruits like bananas, oranges, and strawberries boosts potassium and magnesium content, while leafy greens contribute calcium and magnesium. These minerals play crucial roles in maintaining proper muscle function, nerve transmission, and fluid balance.
Additionally, incorporating coconut water, a natural electrolyte source, can further enhance the smoothie’s electrolyte profile. Be cautious with added sugars from sweeteners or high-sugar fruits, as excessive sugar intake can dehydrate. In summary, thoughtfully crafted smoothies with electrolyte-rich ingredients offer a tasty and hydrating option to replenish essential minerals lost during exercise or dehydration.
Smoothies are also a good choice for anyone looking for a post-workout drink.
6. Tablet-Infused Water
Electrolyte tablets are a simple, cheap, and easy way to make your electrolyte drink, no matter where you are. Drop one of the tablets into some water and shake or stir to mix.
Most electrolyte tablets have sodium, potassium, magnesium, and calcium, but the exact amounts may differ depending on the brand you buy. They also tend to be low in calories, have little to no added sugar, and come in a wide range of unique, fruity flavours, like strawberries, lemon, orange, watermelon etc.
When you add electrolyte-infused water to your post workout regime. You can get your electrolytes back and stay well hydrated without adding many calories.
Still, not all electrolyte waters are the same. For example, most tap water has about 2% to 3% of your daily needs for certain electrolytes, like sodium, calcium, and magnesium.
Summary
Several natural electrolyte drinks can revive your post-workout sessions. A homemade lemon-lime drink with water, salt, and dates replenishes lost fluids and provides potassium, magnesium, and calcium. Cow’s milk offers calcium, potassium, and sodium for refueling and muscle regeneration. Fruit juices like watermelon, orange, and coconut contain potassium, sodium, and magnesium. Coconut water is rich in electrolytes like potassium, sodium, magnesium, and calcium, ideal for rehydration. Smoothies, when made with electrolyte-rich fruits and coconut water, help maintain muscle function and fluid balance. Electrolyte tablets in water offer a portable, calorie-controlled option for hydration and nutrient replenishment.
HealthifyMe Suggestion
Your body knows how to maintain an electrolyte balance on a regular basis but if you experience extreme conditions such as a workout session or dehydration, you need to help your body replenish what it has lost. This is when you can turn to electrolyte rich beverages. Opting for fresh drinks rather than turning to commercial ones is always a better option.
Conclusion
Water and a diet rich in fruits and vegetables can maintain electrolyte balance. Yet, after intense exertion or dehydration, electrolyte drinks are recommended to rehydrate and replace minerals like sodium, potassium, magnesium, calcium, and chloride. These drinks should contain some sugar for absorption but not too much to hinder digestion, with natural sugars from fruits, raw honey, or jaggery as options.
Electrolytes are crucial for hydration, muscle function, pH balance, and nerve communication. Coconut water, milk, fruit juice, and lemon water can help hydrate and replenish electrolytes. Assess your needs for electrolyte drinks based on sweating, illness, or workout recovery.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
Frequently Asked Questions (FAQs)
Q. Are electrolyte drinks bad for you?
A. Electrolyte drinks are not necessarily bad for you. They have many benefits. It replenish and rejuvenate the body. They also help you feel refreshed and energetic. However, these drinks contain a lot of salt and potassium. As a result, they can lead to hypernatremia and hyperkalemia. These lead to dizziness, vomiting, diarrhoea, heart arrhythmia, nausea, and an irregular pulse. Many times such drinks are loaded with sugars which fluctuate blood sugar levels.
Q. When should I drink electrolytes?
A. You can consume electrolytes at any time of day. However, after a workout is an ideal time for them. It is because your body loses a lot of fluid during exercise. Therefore, replenishing electrolytes after a workout is recommended.
Q. What is the fastest way to replenish electrolytes?
A. Although natural replenishment takes time, certain drinks speed up the process. Drinks like coconut water and milk are great. Yoghurt, bananas, and watermelon also contain electrolytes. Consuming them and resting is a fast way of regaining electrolytes
Q. Is Gatorade an electrolyte drink?
A. Yes. Gatorade is an electrolyte-rich sports drink that helps replenish electrolytes lost by the body during physical activity without intaking excess sugar.
Q. What is the healthiest electrolyte drink?
A. Milk is considered a very healthy electrolyte drink. It doesn’t have any added fats or sugars. Aside from replenishing electrolytes, Milk aids digestion, helps to lose weight, boosts metabolism, and cools the body. It also contains essential proteins for the body.
Q. Do electrolytes make you gain weight?
A. When electrolyte levels fall too low or rise too high, it may result in a disruption in the body’s fluid balance. It might increase water weight. Electrolytes assist in retaining fluid in your cells and blood, and too much of it will cause your electrolytes to be flushed out, causing you to feel bloated and dizzy.
Q. What are the signs of dehydration?
A. Dehydration usually has one or more of the following symptoms:
Thirst
Dark and foul urine
Nausea
Fatigue
Dried mouth, lips, eyes, and skin
Low urination and excretion
Q. How do I know if my electrolytes are low?
A. When your body’s electrolytes get depleted, it may impede vital activities such as blood coagulation, muscle contractions, acid-base balance, and fluid management. As a result, you’ll experience dehydration, exhaustion, and nausea.
Q. Which fruit has the most electrolytes?
A. Bananas are often regarded as the king of electrolyte-containing fruits. It is because they are rich in potassium and sodium. These aid in muscle function and cardiac mechanisms.
Q. What are the symptoms of electrolyte imbalance?
A. When the quantity of electrolytes in your body is excessively high or excessively low, you might develop the following conditions: dizziness, cramps, and irregular heartbeat. In addition, it can affect your body’s processes, including blood coagulation, muscular contraction, acidity control, and fluid management.
Q. Why do electrolytes get low?
A. Daily body movement and exercise cause fluid loss. We lose these fluids in the forms of sweat, urine, tears, and more. In addition, these fluids take away some essential minerals, which are called electrolytes. Without a balanced intake of electrolytes, these minerals are likely to become low.
Q. What are the symptoms of low potassium?
A. Hypokalemia is characterised by a low potassium content in the blood. A low potassium level causes vomiting, diarrhoea, and adrenal gland diseases. It is possible to develop irregular cardiac rhythms if your potassium level is too low. A low potassium level may cause muscles to feel weak, cramp, twitch or even become paralysed.
Q. What are the five natural electrolyte boosters?
A. Salt, coconut water, vegetables, lemon, and rest are five natural boosters of electrolytes. There are several electrolyte replenishers, but these work best.
Q. What foods are highest in electrolytes?
A. Foods that support hydration and help the body produce energy replenish electrolytes. They’re also responsible for stimulating muscle contractions, including those that keep your heart beating. Spinach, milk, lemon, celery, coconut water are the best foods that replenish electrolytes. In addition, foods like avocados, oranges, bananas, kale, watermelon and broccoli are other examples.
Research Sources
- Electrolytes
https://www.ncbi.nlm.nih.gov/books/NBK541123/ - The Beverage Hydration Index: Influence of Electrolytes, Carbohydrate and Protein
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8465972/
