Drinks Rich In Electrolytes: 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 try making your own sports 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.
Drinks Rich In Electrolytes, The primary electrolytes that your body uses to carry out these vital functions are sodium, potassium, magnesium, calcium, phosphorus, chloride, and bicarbonate.
The concentration of electrolytes in your blood and other bodily fluids is maintained within a very tight range. If your electrolyte levels become too high or too low, serious health complications can arise.
Drinks Rich In Electrolytes, Daily electrolyte and fluid losses occur naturally through sweat and other waste products. Therefore, it’s important to regularly replenish them with a mineral-rich diet.
However, certain activities or situations — such as heavy exercise or bouts of diarrhea or vomiting — can increase how many electrolytes you lose and may warrant the addition of an electrolyte drink to your routine.
Drinks Rich In Electrolytes, Here are 6 electrolyte-rich beverages you may want to add to your health and wellness tool kit.
1. Coconut Water
Drinks Rich In Electrolytes, Coconut water, or coconut juice, is the clear liquid found inside of a coconut.
Over the past several years, it has become one of the most popular beverages on the market, and it’s now bottled and sold worldwide.
Drinks Rich In Electrolytes, Coconut water is naturally low in sugar and contains a variety of electrolytes, including sodium, potassium, calcium, and magnesium.
At 46 calories per cup (237 ml), it’s also a healthier alternative to sodas, juices, and traditional sports drinks.
2. Milk
Drinks Rich In Electrolytes, When it comes to electrolyte drinks, cow’s milk is somewhat of an unsung hero. Contrary to popular belief, milk can be used for a lot more than breakfast cereal or coffee.
In addition to its rich supply of electrolytes like calcium, sodium, and potassium, milk provides a healthy combination of carbs and protein. These two macronutrients can help you refuel and promote muscle tissue repair after a workout.
Drinks Rich In Electrolytes, Some research suggests that these characteristics could make milk a better post-workout beverage than many commercial sports drinks — and at a fraction of the price.
Given that milk’s benefits are driven by its electrolyte, carb, and protein content, you may choose whole, low-fat, or skim milk, depending on your personal preference.
Drinks Rich In Electrolytes, It’s worth noting that regular cow’s milk may not be the right choice for everyone — especially those who are following a vegan diet or intolerant to dairy products.
If you’re lactose intolerant but still want to include milk in your workout recovery regimen, opt for a lactose-free version.
Drinks Rich In Electrolytes, Meanwhile, if you adhere to a vegan diet or have a milk protein allergy, you should avoid milk completely.
While plant-based alternatives likely won’t offer the same benefits as cow’s milk, some research has shown that the protein in soy milk may aid muscle repair while providing an electrolyte profile similar to that of cow’s milk.
3. Watermelon Water (And Other Fruit Juices)
Drinks Rich In Electrolytes, Though the name may suggest otherwise, watermelon water is simply the juice that comes from a watermelon.
One cup (237 ml) of 100% watermelon juice provides almost 6% of the Daily Value (DV) for potassium and magnesium while offering small amounts of other electrolytes like calcium and phosphorus.
Drinks Rich In Electrolytes, Watermelon juice also contains L-citrulline. When used at supplemental doses, this amino acid may enhance oxygen transport and athletic performance.
However, current research suggests that the amount of L-citrulline in regular watermelon juice probably isn’t enough to have any measurable effect on exercise performance.
Drinks Rich In Electrolytes, Other types of fruit juice can be a good source of electrolytes, too. For example, orange and tart cherry juice also contain potassium, magnesium, and phosphorus.
Plus, 100% fruit juice doubles as a great source of vitamins and antioxidants.
Drinks Rich In Electrolytes, 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 low sodium blood levels.
To mitigate this risk, some people like to make their own sports drinks using a combination of fruit juices, salt, and water.
4. Smoothies
Drinks Rich In Electrolytes, Smoothies are an excellent way to mix a variety of electrolyte-rich foods into one drinkable concoction.
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 delicious and nutritious smoothie.
Drinks Rich In Electrolytes, 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 of the aforementioned foods on their own.
Smoothies are also a great option for anyone looking for a post-workout recovery drink. They can not only replace lost electrolytes but also be a good way to support muscle tissue growth and repair if you include some protein-rich additions.
Drinks Rich In Electrolytes, However, a smoothie may not be the best option if you’re looking for an electrolyte drink to consume in the middle of heavy or prolonged exercise.
That’s because it has the potential to leave you feeling too full to comfortably complete your workout. Thus, it’s probably best reserved for at least 1 hour before or immediately following your exercise routine.
5. Electrolyte-Infused Waters
Drinks Rich In Electrolytes, Electrolyte-infused water can be a great, low-calorie way to replenish electrolytes and keep you well hydrated.
Still, not all electrolyte waters are created equal.
Drinks Rich In Electrolytes, In the United States, most standard tap water contains about 2–3% of your daily needs for certain electrolytes, such as sodium, calcium, and magnesium.
Interestingly, certain brands of electrolyte-enhanced bottled water can be very costly and don’t contain significantly more electrolytes — and in some cases even less.
Drinks Rich In Electrolytes, That said, some brands are specifically designed to assist with hydration and mineral replacement and contain 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 brands with little or no added sugar.
Drinks Rich In Electrolytes, You may also try adding freshly cut or muddled fruit and herbs to your water bottle to create your own flavored, electrolyte-infused water.
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