Here is the 10 best hydrating drinks with electrolytes for recovery and to maintain electrolyte balance.
Whether it’s the summer heat or winter snow, your body needs electrolytes. They are an essential part of keeping your body running and are constantly being lost through water your body excretes when you cry, sweat, and urinate.
These electrolytes help to replenish energy, contract muscles, regulate fluids, and so much more. They are a key function in your body. When you don’t get enough electrolytes, you develop an electrolyte imbalance which results in an array of different symptoms. One of the best ways to increase electrolytes is through different kinds of drinks.
Keep reading for 10 of the most hydrating drinks rich in electrolytes.
What are electrolytes (And why do we need they)?
Electrolytes are essential minerals that are vital to key functions in the body. They are often talked about in association with dehydration and advertised in many sports drinks to replenish electrolytes that are lost during exercise.
Electrolytes are electrically charged minerals and compounds that help your body do a lot of its work such as producing energy, contracting your muscles, regulating your fluid levels, and more.
But why does your body need they and why are they important?
Electrolytes help to support hydration and help the body produce energy. In addition, electrolytes are responsible for stimulating muscle contractions, which include those that keep your heart beating.
Super severe cases of electrolyte imbalances can cause damage to the nervous system, heart, and kidneys and lead to serious problems such as coma, seizures and cardiac arrest.
However, most individuals will get sufficient amounts of electrolytes from a balanced diet. The common cause of electrolyte imbalances comes from illness and exercise due to the loss of fluids. In these cases, consuming foods and drinks with electrolytes is important.
Related Posts:
How To Build An Easy & Delicious Balanced Meal for Dinner
12 Best Ways to Drink More Water + Signs Your Dehydrated
Balancing Energy: Control Weight and Increase Energy
How do you maintain electrolyte balance?
Electrolytes are found is your blood, bodily fluids and urine. You can also ingest them through food, drinks and supplements.
In order to fully understand how to maintain electrolyte balance, you must understand what can cause an electrolyte imbalance and what the signs and symptoms of an electrolyte imbalance are.
Electrolyte Imbalance
Electrolyte imbalance can be caused by:
- Dehydration – losing bodily fluids from persistent vomiting, diarrhea, sweating or fever/illness.
- Not drinking or eating enough
- Chronic respiratory problems
- Medications – such as steroids, diuretics and laxatives.
- Kidney disease
- Eating disorders
- Burns
Sign & Symptoms of Electrolyte Imbalance
There are different types of electrolyte imbalance which depends which compounds are out of balance and the severity of the imbalance.
Mild electrolyte imbalance may not cause any symptoms. This type of imbalance may only be detected on a routine blood test. Symptoms may not start to appear until it becomes more severe.
However, electrolyte imbalances may cause a variety of different symptoms which may not appear at the same time.
Some symptoms of an electrolyte imbalance may be:
- Fatigue
- Muscle weakness
- Numbness or tingling
- Dry mouth and thirst
- Confusion
- Irritability
- Diarrhea or constipation
- Headaches
- Irregular or fast heart rate
- Nausea and vomiting
- Dizziness
- Cramps
- Low or high blood pressure
To ensure that you have enough electrolytes, stay hydrated and eat foods and drinks rich in electrolytes.
Read below for 10 Hydrating Drinks with Electrolytes
25 Foods That Replenish Electrolytes
10 Best Hydrating Drinks With Electrolytes
The fastest and best way to replenish your electrolytes is by consuming them through your diet. (AKA foods and drinks.)
So with that, here is 10 of the best hydrating drinks with electrolytes that will help to regain or maintain electrolyte balance.
1. Gatorade & Powerade
Sports drinks like Gatorade and Powerade are one of the best drinks you can have being that they are the powerhouses for electrolytes. They have been extremely popular in replenishing electrolytes for a long time.
These drinks are especially popular among endurance athletes are they contain simple carbohydrates and sugars as well as electrolytes. These drinks are perfect for quick energy and hydration restoration.
However, on the downside, some of these commercial sports drinks contain high amounts of artificial flavorings, colors and added sugars. Although during intense training or a period of extreme dehydration, this is the perfect drink.
Sports drinks such as Gatorade and Powerade is one of the best drinks at replenishing electrolytes as well as increasing energy with the simple carbohydrates and sugars. This is best for athletes during high intensity training.
2. BodyArmor
BodyArmor is another popular sports drinks and for good reason too. It is packed with a ton of electrolytes, vitamins and coconut water, which also great for electrolytes on its own as mentioned below.
Unlike some of its competitors such as Gatorade and Powerade, BodyArmor doesn’t contain any artificial dyes or flavors. It is developed with natural sweeteners and flavors making it a better and healthy alternative.
BodyArmor contains high amounts of electrolytes, vitamins and coconut water with natural sweeteners and flavors. This makes it a healthy and effective drink for hydration and recovery.
3. Fruit Juices
Natural fruit juices are great for anyone who likes to drinks natural and fresh ingredients. Drinks such as orange juice, lemon infused water, pineapple juice, mango juice and other tropical fruits contain a lot of minerals and vitamins.
Drinks that contain 100% fruit provide a lot more vitamins and antioxidants as well compared to those with other ingredients.
Fruit juices are a natural and pure way to drink more electrolytes and stay hydrated. Opting for juices without added ingredients provides more minerals and vitamins and are a healthier option.
4. Coconut Water
Coconut water is a very light and airy drink that contain a lot of electrolytes. It is popular during light exercise or illness to stay hydrated. Even though coconut water is a type of juice, it is unlike others because it is low in calories and sugar making it extremely healthy.
Coconut water electrolytes comes from potassium, sodium and manganese.
Coconut water is a light and effective way to get electrolytes and hydration. It is best for light exercises and mild illnesses.
5. Liquid IV Drink Mix
Liquid IV packets when dissolved in water contain an extreme amount of electrolytes, mainly potassium and sodium. They are best for high intensity workouts or illness that cause dehydration and completely deplete the electrolytes in the body. Liquid IV also contain a range of vitamins includes Vitamin A, B and C.
Liquid IV is based on the World’s Health Organization’s guidelines for the Oral Rehydration Solution because it includes key ingredients that help water reabsorb into the bloodstream and body quickly.
Liquid IV is clinically proven to be one of the best rehydration drinks because of the electrolytes it contains. It will help after high-intensity workouts and illness that expend high amounts of fluids.
6. Milk
Although this might not be your first thought when it comes to electrolytes-rich drinks, however milk is so underappreciated considering all that it brings.
It has a bunch of good sources of electrolytes including calcium, sodium and potassium and has a healthy balance of protein and carbohydrates. This means it is more than just something you put in your morning cereal.
Chocolate milk is commonly used as a post-workout recovery drinks. This is because all the benefits milk has to offer as well as the quick energy you may get from the added chocolate. This helps to refuel your energy and aid in muscle tissue recovery.
According to studies, milk may be one of the best post-workout recovery because of it’s electrolyte containing minerals, protein and carbohydrates it provides.
7. Pedialyte
Pedialyte is best for illness related dehydration. It helps to replenish fluids and hydration that is lost due to diarrhea or vomiting. Unlike other options on this list, Pedialyte is not designed to drink daily and you should be consulting a doctor if other illness symptoms get worse.
Pedialyte is typically used for illness related dehydration such as diarrhea and vomiting in order to stay hydrated and replenish the lost fluids.
8. Smoothie
A smoothie is a fun and tasty fruit drink. Similar to fruit juices, smoothies work in the same way. Much of the electrolytes comes from the fruits and another liquids including milk and coconut water that are commonly used in smoothies.
However, most smoothies are loaded to artificial ingredients and sugars which are not effective. Making your own smoothies with fresh fruits can ensure that your smoothies is packed with electrolyte-containing minerals and vitamins in a healthier, whole-foods way.
Smoothies can be a great source of electrolytes if it is made with whole-foods and fresh fruits.
9. Electrolyte Tablets to Infuse in Water
Electrolyte tablets are another option to help rehydrate your body by replacing salt, potassium, and magnesium. Some also contain bicarbonate which helps to neutralize acid in the stomach and absorb the electrolytes.
These are typical used as a mineral supplement to help treat low levels of potassium. They are also used during or after exercise in which you sweat and lose a lot of fluids. They can also be taken for stomach viruses as the bicarbonate has anti-diarrhea properties.
Electrolyte tablets are dissolved in water and used to replenish fluids lost during exercise or illness involving diarrhea and vomiting.
10. Water
Finally, most water contains a sufficient amount of electrolytes and hydration properties that it will be just fine in conjunction with a balanced diet to replenishing electrolytes. In fact, unless you sick or perform extensive exercise, it is likely you are getting enough electrolytes and hydrating properties.
Purified and distilled water don’t contain electrolytes because the distillation process removes all of it’s impurities including minerals and vitamins. However, most bottle water you see in stores are filtered rather than distilled and be contain minerals which can slightly change the taste of the water.
Bottomline, these electrolyte-containing drinks are really good are replenishing lost hydration and really effective when used in the right condition, however, drinking water and eating a balanced diet typically gives you all the hydrating and electrolytes you need.
Leave a Reply