Drinking bottled water or tap water is often enough to stay hydrated. But if there is excessive sweating because of heat or exercising, one needs more than just water. This is because water does contain trace amounts of electrolytes, but these are not always sufficient. In such situations, electrolyte drinks can be helpful. These are rich sources of essential electrolytes that help to replenish the minerals that have been lost through sweat.
What are electrolytes?
Electrolytes are minerals present in the blood, urine, and other bodily fluids. Some of the common electrolytes include sodium, potassium, magnesium, calcium, chloride, and phosphorus. These minerals generally carry electric charge and affect various functions of the body. Most people lose electrolytes when they sweat or when the body expels excessive fluids due to other reasons. When this happens, it is necessary to drink fluids that contain good amounts of electrolytes. Further, electrolytes can be in the form of acids, bases, and salts.
When to have electrolyte drinks
Most of the time, the body gets enough electrolytes through food. There are many rich sources of electrolytes that are part of nearly everyone’s meals. These foods include bananas that contain potassium, nuts and seeds that are rich sources of magnesium, dairy products packed with calcium, and salty foods that are good sources of chloride and sodium.
But, there can be certain situations when the body requires the electrolyte levels to be topped up. This can be due to high-intensity exercises, marathons, and even heat, all of which cause excessive sweating.
Further, if a person is exercising only for a short period, there is generally no need to take extra electrolytes by drinking electrolyte water. But if a workout routine goes beyond one hour, it is good to replenish the electrolyte levels by having an electrolyte drink. This is more important if one wants to recover quickly to continue their workout training session.
Besides this, if a person has a major sporting event in the near future, it is essential to have electrolyte drinks a couple of days prior to the event to help the body prepare for the big physical challenge. Otherwise, there will be a higher probability of getting dehydrated quickly, which will affect one’s performance during the event.
Sometimes, taking electrolytes becomes essential if one has had a big night out and wants to prevent dehydration later on. In such cases, having electrolyte water right before bed can keep the body hydrated until the next morning. This helps avoid the effects of dehydration even before they start.
Also, it is always recommended to keep a check on hydration levels on a day-to-day basis. This is because even if one is mildly dehydrated, it can affect their productivity levels. So, if one is feeling tired, woozy, or grumpy all the time, it can be due to dehydration. In such cases, it can be helpful to drink enough water and increase electrolyte intake, instead of having too much of caffeinated beverages. This can help one feel fresh and active all through the day.
Finally, having a homemade or natural electrolyte drink in the morning can also help one stay energetic throughout the day. This is because during the night, there can be water loss from breathing, sweating, and the occasional trip to the bathroom. With some amount of electrolytes lost during these processes, it can be useful to replenish these in the morning.
Popular drinks rich in electrolytes
Homemade electrolyte water
This is a cost-effective way to get a refreshing boost of electrolytes. Homemade electrolyte water is free from refined sugar and doesn’t have any artificial flavors or colors. To make this, take about a quarter teaspoon of salt and a quarter cup of lemon and lime juice. Mix these and add in about two cups of water and one and half cup of unsweetened coconut water. This electrolyte water can be used to replenish any lost minerals in the body whenever required.
Coconut water
Also known as coconut juice, this clear liquid found inside a coconut is one of the most popular forms of electrolyte drinks to have. It naturally has low amounts of sugar and contains different electrolytes like magnesium, sodium, potassium, and calcium. It is a nutritious alternative to other store-bought beverages.
Milk
Unless one is lactose-intolerant, milk can be a nutritious and natural electrolyte drink to have whenever needed. Rich in electrolytes such as sodium, calcium, and potassium, milk is useful for a lot of things beyond breakfast cereals and coffee. Besides, it contains proteins and carbohydrates that help the body to refuel after intense workout sessions. One can choose from whole, low-fat, or skim milk to get a significant amount of electrolytes in the body.
Smoothies
Making smoothies is a great way to blend together a wide variety of foods that are rich in electrolytes. From fruits, veggies, seeds, nuts, and dairy products, nearly everything can be used to make smoothies of one’s choice. These not only help replenish electrolytes but also work as good recovery drinks after a workout session.