Electrolytes are helpful in many situations, such as:
- During or after exercise
- During hot weather
- When recovering from a stomach bug
You lose electrolytes every day when you sweat and urinate or even when you are sick or experiencing vomiting or diarrhea. When these electrolytes drop below normal levels, you can experience symptoms such as:
- Muscle weakness
- Fatigue
- Headaches
- Cramps
- Blood pressure changes
Water is excellent for general rehydration, but electrolyte drinks can give you an extra boost.
Drinking plenty of water and having a high-electrolyte snack such as fruits and vegetables are good for maintaining good hydration.
Top 8 electrolyte drinks
Top eight electrolytes include:
- Homemade smoothies: Making your smoothie in the blender allows you to add quality ingredients to your taste. You can make refreshing smoothies using fruits and yogurt. Primary electrolytes that balance hydration are sodium and potassium. Mostly all the vegetables and fruits have a good amount of potassium.
- Some of the examples of high-potassium fruits and vegetables include:
- Mango
- Orange
- Kiwi
- Papaya
- Banana
- Avocado
- Apricot
- Cantaloupe
- Prunes and raisins
- Raw spinach
- Tomato
- If you are blending fruits and vegetables with water, you will miss out on sodium. Adding a little salt, salted peanut butter, or almond butter to your smoothie may improve sodium and chloride content. Sodium is essential when you are sweating excessively or recovering from vomiting and diarrhea.
- Some of the examples of high-potassium fruits and vegetables include:
- Chocolate milk: In addition to electrolytes, chocolate milk has sugar and protein. Proteins and carbohydrates in chocolate milk support muscle recovery, giving your body the amount of fuel needed. Chocolate reduces inflammation and oxidative damage after exercise. Chocolate helps heal muscles and increase exercise performance.
- Watermelon juice: One cup of watermelon contains six percent of the daily value for potassium and magnesium and little amount of other electrolytes such as calcium. Watermelon also contains L-citrulline (amino acid), which enhances oxygen transport and athletic performance. The main drawback of using fruit juice as an electrolyte replacement is that it typically has low sodium. A hundred percent of fruit juices are good sources of vitamins and antioxidants. Watermelon juice has several electrolytes but low amounts of sodium and high sugar levels. Orange and cherry juices contain high amounts of potassium, magnesium, and phosphorus.
- Gatorade: Gatorade is a leader in the hydration industry. Gatorade makes various products—one of their best rehydration products is the Thirst Quencher.
- Per serving, Gatorade contains:
- 21 grams of carbohydrates
- 50 mg of potassium
- 150 mg of sodium
- You should also try Lower Sugar G2—in a 12-ounce bottle, you will get 8 grams of carbohydrates, 50 mg of potassium, and 150 mg of sodium.
- Some Gatorade products contain artificial sweeteners and dyes, which are not healthy.
- Per serving, Gatorade contains:
- Pedialyte: Pedialyte is made especially for children, but adults use it too. Pedialyte helps maintain rehydration when your body experiences fluid loss due to diarrhea or vomiting. Normally, people can stay hydrated by having a balanced diet and drinking plenty of water. The fluid need can vary from person to person. Generally, each person should consume 2 to 3 L of fluid per day. Pedialyte is the doctor-recommended brand for hydration and offers a wide range of products—from powders to premixed drinks and ice pops. They even have sports products and beverages with probiotics to enhance digestion. Pedialyte has acesulfame potassium and sucralose, which some parents avoid using.
- Coconut water: Coconut water naturally has potassium, chloride, and a small amount of sodium and sugar. You can add a pinch of salt to coconut water, which is an easy way to increase your sodium intake. The combination of coconut water and sodium is effective in promoting hydration. Coconut water is not the best option compared with commercial rehydration solutions when you’re severely dehydrated.
- Liquid I.V. Hydration Multiplier: It is an electrolyte packet. The powder mix includes a dose of sodium, potassium, chloride, and sugar, along with a few extra flavors and vitamins. There are no artificial ingredients, and the presence of all key electrolytes makes this a good hydration option. This is considered best if you have any food allergies or food intolerance because it is free of gluten, soy, and dairy. Its preparation is simply adding water to the powder.
- Nuun sport: Nuun sport tablets dissolve in 16 ounces of water and infuse your drink with electrolytes and flavors. It is available in several flavors, including strawberry, lemonade, grape, and watermelon. Each Nuun sport tablet contains 300 mg of sodium, 150 mg of potassium, 40 mg of chloride, and small amounts of calcium and magnesium. It does not use coloring agents or artificial sweeteners. Nuun sport uses stevia, avocado oil, and beet powder for color, taste, and consistency.
QUESTION
According to the USDA, there is no difference between a “portion” and a “serving.” See AnswerWhat are electrolytes and what do they do?
Electrolytes got their name because they are electrically charged minerals. These electrolytes include sodium, potassium, magnesium, and calcium. They help in the body's regular functioning, including aiding in hydration, muscle functions, and heart and nerve functions.
The major electrolytes in our body include:
- Sodium
- Potassium
- Magnesium
- Chloride
- Phosphate
- Calcium
Functions of electrolytes include:
- Prevent dehydration
- Prevent cramps and muscle spasms
- Balance fluids in the body
- Regulate blood pressure levels
- Regulate cell and nerve functioning
- Balance pH levels
What are the common signs of electrolyte imbalances?
Premade electrolytes are high in sugar, artificial sweeteners, and chemicals, making their nutrition profile low. Sometimes, electrolyte imbalance can be life-threatening.
They regulate fluid balance. Loss of the electrolyte may lead to dehydration and can make you sick.
Common signs of electrolyte imbalance include:
Medically Reviewed on 9/16/2022
References
Image Source: Getty images
https://health.clevelandclinic.org/electrolyte-drinks-beneficial-or-not/ What are electrolytes, and what do they do?
https://blog.nasm.org/foods-to-replenish-electrolytes common signs of electrolyte imbalance and the top most electrolyte drinks
https://health.clevelandclinic.org/electrolyte-drinks-beneficial-or-not/ What are electrolytes, and what do they do?
https://blog.nasm.org/foods-to-replenish-electrolytes common signs of electrolyte imbalance and the top most electrolyte drinks
Complete List
Top 8 Electrolyte Drinks to Add to Your Wellness Related Articles
Diet and Nutrition: Foods That Are Good Sources of Water
Drinking water is one way to stay hydrated, but you can get a lot of water from food as well. Learn more from this WebMD slideshow.
Does Tea Hydrate Better Than Water?
In the water-versus-tea battle, water still wins. Because water doesn't contain caffeine, sugar, or other additives, it's the purest form of hydration.
Electrolytes
Electrolytes are substances that become ions in solution and acquire the capacity to conduct electricity. The balance of the electrolytes in our bodies is essential for normal function of our cells and our organs. Common electrolytes include sodium, potassium, chloride, and bicarbonate. The functions and normal range values for these electrolytes are important, and if an electrolyte is at an extreme low or high, it can be fatal.
What Are the 14 Signs of Dehydration?
Dehydration is a common problem. While many people think they’re drinking enough, approximately 75% of Americans aren’t. Recognizing the signs and symptoms of dehydration is important for reversing it and ensuring your body gets the water it needs.
How Do You Hydrate a Child Quickly?
Rehydrating your child largely depends on their age and the cause and severity of dehydration. Here is how to rehydrate infants (up to 12 months old) and children over age one.How Long Does It Take to Rehydrate After Dehydration?
Learn about the symptoms of dehydration, how to rehydrate, and how long it takes to rehydrate.
Hydration Quiz
Do you know how much water you should be drinking on a daily basis? It may not be what you think. Take this quiz to learn how to stay hydrated.
Is Drinking Cold Water Bad?
About 60 percent of the body is made up of water. It forms a major part of the blood. The cells and the body cannot function right if the water levels go down. Drinking cold water often causes “cold stress” in the body.
7 Ways Water Benefits the Body
Drinking water benefits digestion, metabolism, toxin elimination, and other functions. Water promotes weight loss and helps prevent dehydration. Health benefits of hydration include improvements in mood, skin health, and ability to work out.
The Best Times to Drink Water
Benefits of drinking water: general hydration, as an aid in brain function, to promote weight loss, to replace sweat loss after exercise, when you’re sick, and more.What Are 5 Benefits of Drinking Water?
The 5 benefits of drinking water are to maintain normal blood pressure, electrolyte balance, body temperature, prevent constipation, and improve your brain.
What Happens to Your Body When You Drink Enough Water?
You might be surprised at how well your body works when you drink enough water. Find out exactly what can go right when you get your H2O.
What Is the Healthiest Water to Drink?
Mineral water and alkaline water may be some of the healthiest types of water because they provide your body with essential nutrients
What Is the Quickest Way to Rehydrate Your Body?
Water is the best way to hydrate your body, but it's not the only option. There are other ways you can rehydrate.
Will Drinking Water Help You Lose Weight?
You need enough water every day to restore fluids you lose in daily life through your breath, sweat, digestion, and elimination. You'll often read that you should drink water to lose weight, but there isn't much evidence that this is true.